Your workout plan for a perfect beach body for this summer is a half success without a healthy meal plan.
Even if you stick to a strict exercise schedule, what you eat after the workout hours will determine the result you want to achieve.
When you try to cut down calories to lose weight, eating food that is filling yet low in calories can help you achieve your diet goal faster.
Office worker Park Il-kyu, 31, proved he could lose the weight by just eating healthy.
Feeling heavy and tired from the weight he gained from drinking, he decided to cut alcohol and have a balanced eating plan.
The result came faster than he expected. He lost 10 kilograms in two months.
In his diet, he included what people today call "superfood."
"I cooked rice adding a small amount of oats because I heard it helps you lose belly fat," he said, adding that he has been eating oats for eight months since he started dieting in December.
Oats are rich in fiber and help you feel full. Adding it in rice helps one stay full throughout the day and reduce the snack consumption between meals.
There is no medical or nutritional definition as to what constitutes a superfood.
The term is now widely used to refer to any food that is high in nutrients such as eggs, broccoli, salmon, blueberries and beans.
But nowadays it is also being used as a catchy marketing slogan in the food industry when companies promote new food products.
"The imbalance of diet and lifestyle cause many to worry and gravitate toward something called a 'quick fix.'
It's unfortunate and because of the lack of knowledge I believe the food industry takes advantage of the public by promoting such words as 'superfoods,'" said Christine Cho, a plant-based private chef based in New York City and mastermind of Organica's "Just Juice Cleanse" detox juice line.
She recommends some combinations of vegetables, nuts and grains that will help you stay slim during the summer.
"For those who want to lose weight on superfoods, I would suggest having a baked potato (white or sweet), a broccoli lentil salad, a handful of almonds or a cup of blueberries as a snack," she said via email.
Contrary to the usual belief that eating potatoes results in weight gain, potatoes are richer in nutrients, vitamins and minerals than other superfoods such as bananas, broccoli and avocados.
Lentils are a great source of satiating protein and fiber. Broccoli, rich in fiber and vitamins and minerals, is well known as one of the most effective cancer preventers.
"A simple meal made with beans, barley, quinoa with a light lemon or citrus dressing is also a nice meal layered with many superfoods," she said.
She also suggested a refreshing fruit citrus salad that will give a sufficient amount of vitamins and antioxidants to those who need a boost in the blazing summer days.
The fruit citrus salad contains orange, grapefruit, strawberries and blueberries sprinkled with flaxseed or hemp for crunch.
The quinoa pilaf is another great choice for summer dieters.
Adding grilled broccoli or salmon over a cold quinoa pilaf will enhance the nutrition level, while still being an easy meal choice.