Benefits of Elderberry and Chickpeas for Weight Loss

elderberry weight loss

Weight loss journey is not easy for everyone. Some of us have the problem getting up and going out for the exercise, to gyms, or to swim or to cycle. In the house, exercises seem like an impossible task for many of us like myself. On the other hand, many people have problems keeping up with the diet. You may have heard the phrase, its 70% diet and 30% workout. What if incorporating some specific food ingredients in your daily diet could help you to lose weight even if you are not entirely able to meet both ends like workout and dieting.

Those ingredients are elderberry and chickpeas. Elderberry and chickpeas are good for weight loss. These two specific food items have several benefits in terms of improving overall health, including skin improvements to major immune system upgrades. However, they are also accommodating if you are trying to lose weight.

chickpeas

Chickpeas:

What are they?

In the Middle East, people are growing chickpeas for thousands of years. Chickpeas gained popularity because of its health and weight loss benefits recently throughout the world. Scientifically called Cicer arietinum. They have another common name, garbanzo beans.

Are chickpeas good for weight loss?

How can they aid Weight loss?

As they are rich in protein and dietary fiber, they can satisfy food cravings in many ways. They can be a part of salads; chickpeas make salads tasty and more enjoyable. Chickpeas can serve as a crunchy snack. They can be stirred in soups and stews. Due to fiber, they prevent you from constipation, which is a common problem when you are following a strict diet. They can fulfill the required daily protein consumption. When consumed regularly on a daily basis, chickpeas keep your appetite under control.

Nutrient profile (100 grams)

  • Calories: 46
  • Carbs: 8 grams
  • Fiber: 2 grams
  • Protein: 3 grams
  • Folate: 12%
  • Iron: 4%
  • Phosphorus: 5%
  • Copper: 5%
  • Manganese: 14%

Other Overall Benefits:

  • Inexpensive
  • Improved digestion
  • Blood sugar level control
  • Prevents cancer, diabetes, and heart diseases.
  • Easy to add to any food.
elderberries

Elderberry:

What are they?

Elderberries’ scientific name is Sambucus berries. They belong to a flowering plant family. They are usually found in subtropical regions of the world, most typically northern hemisphere. In the southern hemisphere, they are also present in some areas of South America and Australia. Elderberries are green, and they turn dark purple when ripen, sometimes they appear as red as well. Some of the popular varieties are American elder and the European elder.

Is elderberry good for weight loss?

How can they aid Weight loss?

Elderberries are rich in fiber; they provide the feeling of fullness and prevent you from binge-eating habits. They reduce inflammation and help in improving blood pressure. Provide aid in controlling blood sugar levels. Common factors assisting weight gain are inflammation and poor blood sugar level. Elderberries are beneficial in regulating both of them.

Nutrient profile (per 100 grams)

  • Calories : 73
  • Carbohydrates: 18.4 grams
  • Dietary fiber:  7 grams
  • Fat: 0.5 grams
  • Protein: 0.66 grams
  • Calcium: 38 mg
  • Iron: 1.6 mg
  • Magnesium:  5 mg
  • Phosphorus:  39 mg
  • Potassium: 280 mg
  • Zinc: 0.11 mg
  • Vitamin A: 30mcg
  • Vitamin C: 36mg

Other overall Benefits

  • Immunity booster
  • Heartrate regulator
  • Aid for Diabetic patients
  • Digestive system improvements
  • Skin and hair care
  • Provide aid for strengthening bones.

My Thoughts!

Both elderberries and chickpeas are natural to become part of your daily diet. You can eat them in their natural form, but there are other ways to consume them. Chickpeas are usually used to be added into salads and soups, while most common methods of taking elderberries are through making tea, jam, and syrups.

Are Eggs Healthy for Weight Loss?

bowl of eggs

Everyone knows that the road to weight loss lies with a combination of working out and a change in your diet. The best option is a low fat and high protein diet that will provide your body with the right amount of energy to keep you balanced throughout the day. Among all the options, eggs are a good inclusion to your diet for a variety of reasons, some of which are listed below:

Make a Healthier Diet Substitute

If you do not already take in eggs daily, especially as part of a balanced breakfast, you might want to rethink its addition. Eggs are high in protein, vitamins, iron, and minerals, which can make for a good source of all these nutrients instead of other possibly fat-saturated and over-processed food options.

bread with eggs

Eggs Don’t Pack on Pounds

Eggs are again highly nutritional and low in calories. One normal chicken egg has only about seventy-five calories. If you want to reduce the calories, you can go further by removing the yolk, which counts for a majority of the fat content in an egg and go for egg whites only instead. Eating two or three eggs a day is enough to give you cardiovascular benefits for life. And do not be scared to fry the eggs as long as you do not burn them, which in case, will lead to a reduction in the nutrient contents of the eggs. You can always boil or peach them as well, or have them raw if they are from free-range hens and do not have harmful chemicals and pesticides.

Increases Your Metabolic Rate

Eggs are not just nutritious; they also work to make your metabolic rate go up. They have a component that makes your body break down food into energy faster. This means that more nutrients are used, and less is left behind to store in your system as fat, especially if you are prone to live a not so healthy lifestyle in terms of food already.

You Feel Full for Longer

Eggs also take up more space in your stomach, which gives off fake signals to your brain that you feel full for longer. So you can think about trying to successfully lose weight by eating more eggs and reducing the size of the portions of other fat and calorie-rich foods. This will give your body enough time to ensure that the food you digest is put to good use without any excess.