Nutritionist reveals the $2 food to eat everyday to lose weight without Ozempic

A top nutritionist has revealed how a $2 staple can help dieters lose weight effectively without turning to weight loss pills like Ozempic.

Autumn Bates, a California nutritionist, says she recently lost 15 pounds of baby weight within four weeks of the birth of her second child after stocking up on black beans.

The dietitian explained in a YouTube video that legumes are full of protein and fiber that help the body stay full for longer, and also contain vitamins and micronutrients that will boost the immune system.

One cup serving (about 170 grams) of cooked black beans provides about 15 grams of protein and fiber; this is 30 percent and 54 percent of your daily requirement, respectively.

Meanwhile, this portion contains about 3.6 mg of iron and 120 mg of magnesium; which represents 20 percent and 28 percent of your daily values.

But Bates said one of the most important things black beans do is increase the hormone GLP-1 in your body, which is the same hormone that drugs like Ozempic mimic.

In a study in 2023GLP-1 levels increased by 21.6 percent in mice fed the black bean diet compared to rodents fed the high-fat diet.

Bates in question: ‘This is the really powerful satiety hormone that weight loss pills like Ozempic target.

‘So when your gut bacteria eat the fiber in beans, they produce something called butyric acid. Butyric acid alone is really anti-inflammatory, so it’s great for the gut.

Autumn Bates, who lives in California, said she recently lost 15 pounds of baby weight after stocking up on black beans following the birth of her second child.

‘But this also triggers your body to release the satiety hormone GLP-1; This is one of the reasons why it makes reaching your fat loss goal so easy because you feel so full and satisfied.’

Bates said she started eating at least a cup of beans a day, along with other ingredients, in an effort to lose her postpartum weight, which made her “fat loss journey feel essentially effortless.”

He noted that cooking raw black beans from scratch provides more health benefits than the canned version.

This is because high-temperature canning destroys some nutrients.

To prepare the beans for cooking, Bates pours a measuring cup of black beans into a bowl and adds at least twice as much water.

Then he soaks the beans in water overnight or for at least eight hours.

After soaking the beans, he drains the water and rinses and drains them again quickly before placing them in a pot.

The final step involves adding at least twice as much water and a teaspoon of salt again before boiling and boiling until the beans are ‘al dente’ with a slight resistance when bitten.

The nutritionist added: ‘Usually this takes around 20 to 30 minutes.

‘You can even add things like onions, bay leaves or cumin during the cooking process.

‘This way, you infuse those flavors into the beans and make them even more delicious.

‘One trick I use is to cook a lot of black beans at once and then store them in individual bags in the freezer.’

Bates said she started eating at least a cup of beans a day in an effort to lose her postpartum weight, which “has essentially made the fat loss journey effortless.”

Bates said: ‘I’ve been eating black beans every day for the last four weeks and after seeing the truly incredible results I’m convinced everyone should do the same.’

Bates said he likes to add protein and fat to a cup of black beans, and one of his menu suggestions is grilled chicken and avocado.

In addition to helping her lose weight, Bates said black beans help improve her mood and stave off signs of postpartum blues due to the high amount of fiber in black beans, which helps feed your good gut bacteria and keep her healthy.

This can ‘increase our production of serotonin, the feel-good hormone’.

Bates continued: ‘Especially when you consider that most of our serotonin production occurs in the gut. This is a pretty big deal.

‘Research also shows that an overall healthier gut leads to better mental health.

‘Honestly, I can attest to this because my gut health was at its worst. [or] ‘When my bloating was at its absolute worst, it was also when my anxiety was at its worst.’

Dr. D., a registered dietitian at Cleveland Clinic. Natalie Romito reveals that laboratory studies suggest that certain molecules in black beans may help eliminate unhealthy parasites and bacteria in the digestive tract.

The hospital’s website describes black beans as ‘a gold mine of nutrients for your intestines’.

Bates said that along with improved gut health, she also saw improved skin health and fewer acne breakouts.

The health content creator recently explained how black beans can benefit both heart health and blood sugar control.

A study conducted by the Illinois Institute of Technology earlier this year suggested that regularly eating a cup of beans a day may provide measurable benefits for heart and metabolic health.

A 12-week study in 72 people with prediabetes revealed an association between chickpea consumption and improvement in cholesterol levels; Eating black beans was linked to reduced inflammation.

Black beans support heart health by lowering LDL cholesterol thanks to their high soluble fiber content. They also provide potassium and magnesium, which help lower blood pressure and support healthy heart function.

In those eating black beans, the average level of the pro-inflammatory cytokine interleukin-6 (a marker of inflammation) was 2.57 picograms per milliliter at baseline and decreased significantly to 1.88 picograms per milliliter after 12 weeks.

Black beans support heart health by lowering LDL cholesterol thanks to their high soluble fiber content.

They also provide potassium and magnesium, which help lower blood pressure and support healthy heart function.

Antioxidant compounds reduce inflammation and oxidative stress, both of which contribute to heart disease.

In terms of insulin regulation, black beans have a low glycemic index, which means they cause a gradual increase in blood sugar, Bates said.

The combination of fiber and protein slows digestion, prevents blood sugar spikes and increases satiety. Additionally, fiber acts as a prebiotic, improving gut health and increasing insulin sensitivity over time.

Bates concluded: ‘I have been eating black beans literally every day for the last four weeks to help me lose weight after having my second baby.

‘And after seeing the truly incredible results I’m convinced almost everyone should do the same.

‘I feel so full and satisfied with my meals that I don’t even crave other foods that go against my goals.

‘I can open the fridge and see that huge chocolate bar staring me in the face and I don’t even feel the urge to eat it, which is really impressive to me.’