Published on January 8th, 2021 | by Katherine0
Top 7 Kidney-Friendly Foods for Weight Loss
Katherine from 00kidney here, welcome to our journey together to a better kidney health!
Here with me today there are the 7 best kidney friendly foods and beverages for a FAST weight loss!
Yes, in these bags I have the most weight-loss-friendly foods on earth! They will make losing weight a … piece of cake!
You know, maintaining a healthy weight is key not just for health in general but also to lower your creatinine levels!
What you may not know already is that planning a diet around what you cannot eat DOES NEVER WORK.
So, let’s focus on healthy, weight-loss-friendly superfoods instead!
Are you ready! Let’s start immediately!
Santa Claus melon
Oh, let’s start with a super healthy winter fruit you can snack on to lose weight!
This is also knows as Piel de Sapo or Christmas melon. You can tell from the name that this one is in season right now, so grab one when you find it!
The attractive green and gold-to-bright yellow-striped Santa Claus melon somewhat resembles a small watermelon.
But they say it tastes more like … a pear? Yes, that’s what they say about santa claus melon.
You know guys, I’ve read a lot about this fruit – I wouldn’t have recommended it to you otherwise – but I’ve never tasted it!
So now I’ll open it and then I’ll taste it.
Ok, now you may ask, why are you recommending this fruit? How can it help weight loss?
Well, first of all this fruit is really rich in many nutrients and vitamins.
Which is something you should NEVER underestimate: if you lack some essential nutrient your body may respond with… food cravings!
FACT: Food cravings are linked to vitamin and nutrients deficiencies.
So, for example, if you’re constantly craving sweets, instead of eating something unhealthy, snack on some melon!
This one is especially rich in vitamin C, which fights inflammation in the body, but also dietary fiber, to make you feel full and to help with gut health, not to mention vitamin b6, folate and magnesium.
And also, this is really the perfect winter snack. Even if it tastes sweet, it’s really low in calories and in sugar.
Ok, time for the taste test. Let’s see if this melon actually tastes like a pear.
Mmm I think it tastes more like … cantaloupe? It’s sweet and fresh, I really like it.
But I can feel it has some pear like taste, I actually want to try it with cheese.
Ok, guys, remember that this melon is rich in many nutrients, including potassium. It’s not extremely rich in potassium, it’s actually lower than cantaloupe for example.
This wedge, weighting about 70 grams, contains around 180 mg of potassium. It’s about the same as an apple – so don’t eat more than to two wedges per day if you have a potassium allowance.
Question, is reaching and maintaining the right weight REALLY important for the health of the kidneys?
Maintaining a healthy weight is crucial for your health.
In addition to lowering the risk of diabetes and high blood pressure – the two main risk factors for kidney disease – it can also lower the risk of heart disease, stroke and many different cancers.
So we are talking about all the most common causes of death and diseases, right?
I’m not exaggerating when I say that maintaining a healthy body weight should be one of your top priorities if you care about your health.
What you may not know already is that very restrictive diets very seldom work!
It’s better to focus on healthy, weight-loss-friendly foods that will satiate you and will help you fighting cravings – such as the foods of today’s video!
Like our number 6! This one is a great source of b vitamins, but it also has kidney protecting properties!
So let’s see it!
I love including seeds in my meals, they’re incredible sources of many healthy nutrients!
These tiny seeds have so many health benefits they have been used in folk medicine for thousands of years!
First of all, they’re an exceptional source of fiber.
Now, if you want to lose weight introducing more fiber in your diet is one of the first things you want to do.
Fiber is well known for supporting digestive health and will make you feel full.
Also, there’s growing evidence to suggest that fiber may play a role in reducing your risk of heart disease, certain cancers, obesity, and type 2 diabetes
And look at this:
Just 3 tablespoons (30 grams) of sesame seeds provide 3.5 grams of fiber, which is 12% of the RDI.
These seeds are also very rich in magnesium – a key mineral when it comes to managing blood pressure.
And they’re also full of antioxidants which may help prevent plaque buildup in the arteries.
And, as I was saying these seeds have kidney protecting properties.
In a study on people with kidney disease, when test subjects ate a mixture of seeds daily for 3 months, their inflammatory markers dropped up to 79%!
Researchers think that these benefits are due the very powerful anti-inflammatory properties of these seeds.
So eat more seeds if you want to lose weight and protect your kidneys at the same time!
Now, some people consider these seeds too high in potassium and phosphorus to be part of a renal diet.
This is not actually the case, since a 3 tablespoon portion, 30 grams, provides around 170mg of potassium and 150mg of phosphorus that you won’t actually absorb.
So nothing to worry about here.
And, speaking of things you don’t need to worry about: today I’m talking about the healthy body weight, but don’t’ get me wrong: people of any weight can be beautiful.
I’m a supporter of the “body positive movement” and I think that we have to overcome the psychological aspect of weight loss.
But also consider that getting as close as possible to our bodyweight goal is really important to protect and improve the health of our kidneys.
So guys, don’t do it for what others may think, do it for your own health.
Time for our number 5! This one is a detoxing tea with countless health benefits!
Oh, I really love peppermint tea!
And while I often drink it for its flavor, this tea may also have several health benefits!
The leaves contain many essential oils, including menthol, menthone and limonene.
Menthol strong scent is known to help in weight loss: it suppresses appetite effectively, so next time you feel a craving, make yourself a peppermint tea!
So this is really great to lose weight, but it’s also great for your kidneys!
Because this tea also has a powerful kidney protective effect! The essential oils these leaves contain have free radical scavenging and antioxidant activities.
And, according to research, these properties are a great way to protect the kidneys from damage caused by inflammation.
This herb also has antibacterial properties, which makes it a good choice for controlling bacteria in your kidneys.
And, if this wasn’t enough, peppermint is also useful to improve gut health.
This is one of its most powerful benefits, actually.
Multiple studies have shown that peppermint tea can calm down the gastrointestinal tract and allow for healthy bowel movements.
This is especially useful for people suffering from irritable bowel syndrome.
Now, gut health is no joke. If the flora in your intestines is out of shape, the consequences may be disastrous.
An imbalanced gut can impair your body’s ability to absorb nutrients, regulate blood sugar, store fat and fight infections.
Yes, this delicious tea can help!
Now, there are several ways to enjoy the benefits peppermint can offer.
You can easily add fresh mint to green salads, desserts… even smoothies!
Or you can make a tea.
The easiest way would be to just boil water and add some leaves.
Then let it cool down and drink it! Possibly unsweetened, or with a 0 calories sweetener.
You can do this both with fresh and dried leaves.
Or you an use peppermint as a part of my powerful kidney cleansing tea! I’m leaving a link to the recipe up here, if you want to know more!
Time for our next food! This one is actually the perfect snack to lose weight!
Yes, popcorn is really a great snack if you want to lose weight and also if you care about your kidneys!
No, I’m not joking! I’ll show you why.
Popcorn is actually an intact whole grain. Whole grains are among the healthiest foods on the planet.
And, if you take a look at this popped kernel, you may see that it has the bran, the germ, and the endosperm.
All the parts are intact within the kernel. This is what makes it a whole grain!
This also makes popcorn high in fiber, particularly insoluble, which is like a cleanup substance for your digestive tract.
But it’s also a good source of vitamin C, B3, and manganese – very important nutrients!
It’s also very low in calories and in glycemic index.
So it can help make you feel full without eating too much.
1 cup of popcorn also contains just 280mg of potassium and 8mg of phosphorus. This means that this snack is perfectly safe for the renal diet of any kidney patient.
What this popcorn doesn’t have is added salt, sugar or trans fats.
This is because it is air popped popcorn.
These are made from plain, organic kernels I just air popped without adding salt or oil.
You just need to put kernels in a covered pot and wait for them to pop!
And they can also be tasty, you just need to add some cinnamon, pepper or other spices instead of salt!
Now, you don’t have to necessarily buy organic kernels, because although almost 90% of the corn grown and eaten in the US is GMO corn, popcorn comes from a different seed and has not been genetically modified.
But if you do buy organic you will avoid pesticides and fertilizers.
Just avoid packaged popcorns, alright? That’s junk food, not a healthy way of snacking.
Question, is snacking weight loss friendly?
It’s a myth that snacking is always unhealthy. It may even have benefits!
First because banishing all your favorite foods can lead to the deterioration even of the best planned kidney diet.
A drastically limited diet is not sustainable on the long run. It will make you feel deprived and may eventually cause you to break the diet.
And, according to science, having a small treat daily really won’t sabotage your efforts.
But the snack doesn’t have to contain added sugars, salt or other dangerous additives.
This may also help you keep blood sugar levels under control.
Yes, snacking on healthy foods not only keeps your metabolism fired up, but it helps keep your hunger and energy levels steady throughout the day.
Now guys, before I show you the next food.
Look, I’ve just got this in the mail!
What’s this? it’s a way to get tested for proteinuria, creatinine and even kidney function at home for just 5$!
Yes, it’s incredible and it may actually work.
So I’ve put to the test the best kits on the market and … actually, I just needed this one to complete the review: this is the cheapest of the bunch but it’s also supposed to tell your creatinine levels!
You basically just need one of these very cheap kits and to follow the instructions.
I’ll tell you everything in my next video – don’t miss it: subscribe and set the notification bell to all if you already haven’t.
Time for our number 3! And, as incredible as it may seems, this is going to be another snack!
It’s probably the healthiest snack in the world!
Oh, this is so healthy! 85% dark chocolate! This is pure flavonoids!
And there’s even unsweetened cocoa powder here, I will be making hot chocolate with this!
And you know, now that I think about it, finding healthy foods that we actually like instead of those insipid, chalk tasting dietary meals you get in diets is one of the best things you can do to stay healthy.
DOES CHOCOLATE really help with weight loss?
First of all, studies show that dark chocolate may reduce cravings and promote feelings of fullness. It basically Decreases hunger and appetite, which really help losing weight.
Also, several studies have found that dark chocolate may positively affect mental health and mood, which can ensure that you feel your very best to help promote weight loss. Very important!
What’s more, according to an analysis of 10 clinical trial in which participants added dark chocolate to their diet for 2 to 12 weeks, eating dark chocolate produced a statistically significant reduction in LDL or bad cholesterol levels and in total cholesterol levels.
Dark chocolate can also reduce insulin resistance, which is the most common risk factor for kidney disease!
Dark chocolate has also shown positive effects in improving blood flow and lowering blood pressure.
Actually, many of these benefits are due the high amounts of flavonoids dark chocolate contains, known for their heart protecting properties.
Now, keep in mind that Dark chocolate, is a calorie dense superfood rich in a lot of healthy vitamins and minerals, including potassium.
So only eat dark chocolate in moderation. And don’t forget to look for real dark chocolate, like this 85% chocolate bar I have here.
This only contains 13grams of sugar… for the whole bar! Sugar can quickly undo all the benefits, so the less the better!
Ok, time for our number 2! This one of the healthiest foods in the planet… it’s even healthier than kale! Is this even possible? Let’s see!
Oh, savoy cabbage!
Yes, this is exactly what you need to lose weight and improve your kidney health.
An incredibly nutritious veggie with many health benefits!
Now, this cabbage is part of the Brassica oleracea family, which includes broccoli, brussels sprouts, kale… I mean, these are some of the healthiest foods in the world!
And, while kale is extremely healthy, this one is even better!
Yes, as incredible as it may seem, savoy cabbage has less calories than kale – just 19 calories per cup shredded, or around 70 grams – and also less potassium! Just 160mg per cup!
That’s less than half the potassium you would get eating the same amount of kale.
Basically, you can go wild with this one without any negative consequence.
And also, Savoy cabbage does not turn into mush when cooked.
It retains a firm texture which is something I really like about it!
Now, the other reason why savoy cabbage is number 2 in our top 7 is because it has several properties that make it an exceptional weight loss friendly food.
It is very low in calories, as we have seen, but still provides significant bulk that should help you feel full.
And this is really important!
But also, savoy cabbage is especially rich in sulphur compounds, which acts as a powerful detoxifier,.
A great way to support your kidney health!
What’s more, savoy cabbage is in season right now! And it’s available all around the world, so you shouldn’t have problems finding it!
To choose the right savoy cabbage, find one that’s heavy for its size with leaves that are unblemished and have a bright, fresh look.
Like this one I have here.
Now, guys eating these foods will help, but to make things even better, follow the kidney health tips of the day!
How to lose weight effectively.
1 Focus on improving. Concentrate on making healthful changes instead of concentrating only on the number on the scales. Mini goals may feel less overwhelming than one large goal.
2 Don’t starve. Avoid getting overly hungry. Waiting to eat until starving can make it harder to be mindful of healthful choices – and it’s dangerous if you have dabetes
3 get some help. Enlist friends and family members to help support health goals and behavior changes.
4 ask your doctor. Especially if you are following a renal diet, consult a registered dietitian who is a food and nutrition expert and can provide individualized information to help with weight loss.
5 get some sleep. Work on getting adequate sleep and managing stress levels, in addition to choosing healthful foods. Sleep and stress affect your kidney health and health in general.
6 Exercise! Regular physical activity is a key part of weight loss and kidney health!
7 this is the key to weight loss: Calorie Control. To lose weight, you need to consume fewer calories than you expend. Eating foods with low calorie density can help you lose weight because they help you feel full before you have eaten too many calories.
Like the foods we have till now, well… except for dark chocolate obviously!
Ok, are you ready to see the number one?
And the most weight loss friendly food in the world is…
hot peppers !!!!!
Hot peppers are really great when it comes to adding flavor to a lot of different dishes!
You can add ground hot peppers to chocolate or popcorn, for example.
Or you can put fresh hot peppers in a salad or … even just eat them!
No matter how you eat hot peppers, you will still be getting some wonderful capsaicin – one of the healthiest plant compounds in the world!
It basically speeds up your metabolism, making you burn calories without any effort!
This is proven by science!
When you bite into a hot pepper, you may feel like your mouth is on fire.
Capsaicin will do something similar to your whole body-
It boosts thermogenesis – the process by which the body turns calories into heat to use for fuel.
But this plant compound may even improve heart health, lower blood pressure and assist to heal muscle and joint pain, and even speed healing of damaged tissue.
Incredible! A very deserved victory for a powerful healing superfood!
So, guys, what do you think about today’s top 7? Are you going to try these super healthy foods? Let me know in comment section!
And I really hope the information in this video will be able to help you!
The video about the home kidney test is coming next Tuesday – if you don’t want to miss it, subscribe and set the notification bell to all!
In the meantime, keep taking good care of your kidneys and be good to yourself.
This is all for today, thank you for watching!