Weight loss is achieved by doing a lot of little things consistently each day. This also applies to weight management. Anytime you can work a healthy habit into your daily routine you have a chance to turn a small change into big success. An example of an easy diet change to make is the inclusion of quinoa as a substitute for rice or grains.
Quinoa is a nutrient-dense seed from South America that aids in weight loss if added to your daily diet. Marie Claire reported on expert nutritionist Fiona Hunter’s comments: “Quinoa has a low Glycemic Index and contains around almost twice as much protein as rice and almost three times more protein than couscous, which makes it good choice for anyone watching their weight because protein rich foods help you feel full quicker and stay feeling full for longer.”
Quinoa is also loaded with important protein, fiber, vitamins, and minerals that help you fell full longer. This is especially due to the dense fiber content of the super food. Livestrong.com reports, “Quinoa boosts satiety because of its high protein and fiber content. Fiber and protein both help you feel full from fewer calories, which is beneficial when you’re trying to shed pounds. A 1/2-cup portion of cooked quinoa provides 2.6 grams of fiber and 4.1 grams of protein. In comparison, 1/2 cup of cooked white rice provides only 0.3 gram of dietary fiber and 2.2 grams of protein.”
Vitamins and minerals are another benefit to eating quinoa. Weight loss is easier to achieve when you get your vitamins from raw food sources rather than relying on multivitamins. Quinoa has us covered on many vitamins essential to weight loss according to Livestrong.com, “Quinoa seeds are rich in eight essential amino acids and vitamins such as magnesium and calcium. Quinoa is also high in iron and vitamin B 12. Both iron and vitamin B 12 are essential for energy production and weight loss. If you are deficient in B vitamins, it can slow down your weight loss because your body won’t be able to synthesize nutrients as efficiently.”
Quinoa can help with weight loss but it is not low in calories. If you eat too much of anything you can still gain weight. When Quinoa is eaten within the recommended portion size it makes you feel full longer after you eat, which in turn helps to decrease you total calorie intake. The key to weight loss success is burning off more calories than you eat. The Centers for Disease Control and Prevention suggests eating 500 to 1,000 less calories per day than normal to achieve weight loss. Even though quinoa is technically a seed it is classified as a grain when planning dietary nutrition. For a 2,000-calorie diet, the USDA recommends a total of 6 ounces of grains each day. For reference, one slice of bread is about one ounce of grain.
Here is a recipe using quinoa that looks easy to make, delicious, and should help you reach your weight loss goals. Enjoy!