Weight loss is a ballgame of 80% diet and 20% exercise. As the famous proverb says, abs are made in the kitchen. But this does not always have to be a punishment. Sticking to the same diet plan seems to be severe, boring and upsetting. But there is a lot of food to help you lose extra pounds.
Consistent exercise is useful for muscle improvement; however in the event that you need to get in shape, have a level stomach and look more youthful, it is imperative to realize what to eat for greatest outcomes. Adding these nourishment’s to your eating routine can accelerate the procedure. They contain valuable supplements and cell reinforcements that assistance your body get in shape, feel full for a longer time. As an added benefit, they have many advantages such as preventing various diseases or reversing the signs of aging.
Modern life is a big problem! It gives us many advantages in all areas but makes us fat, weak and unhealthy.
Do you have any idea how unfit people feel?
The continues to search for perfect angle for selfies? Constant use of filters and editing software? Spending hours to choose the right dress? Sucking in your stomach; Every snapshot? Guess what! Obesity is one of the main diseases that cripple us all over the world. If you look at it faithfully, everything falls into the food we eat. Whether its good/bad, every change in our body is always related to our diet and our eating habits.
Not all calories are the same. Different food experience distinctive metabolic pathways in our body. Consequently, it is critical to perceiving how these sustenance’s influence our body and what foods we should concentrate on. That’s why I have researched on foods that you should join in your diet for fast and healthy weight loss. Here are 51 weight-loss foods supported by science that you can easily incorporate into your daily diet:
Apples are rich in vitamin and minerals while being low in calories. They are also full of water and fiber. In fact, a medium-sized apple contains about 85% water and 4 grams of fiber. This is equivalent to 16% of the recommended fiber intake for women and 11% for men.
Because of its low calorie-High fiber content, It is an ideal meal to get yourself in shape. It also significantly reduces the energy density of various food intake. Eating fiber can slow digestion and make you feel fuller with fewer calories. The apple fiber seals the fat of the food molecules, preventing its absorption in the body. The fat attached to the fiber is then excreted directly from the body. As a result, apple with high fiber content can help you eat less, which helps in your weight loss efforts.
Apples are rich in pectin, a natural substance that slows down the digestive system. It promotes the feeling of fullness and encourage the growth of long-term healthy bacterial effect associated with weight loss. Apples are also a great source of antioxidants and essential anti-mutagenic nutrients; that help you look younger and protect yourself from cardiovascular disease.
Oats are considered as an important cereal with many nutritional benefits. Oatmeal is a staple of healthy diet for many good reasons; it is readily accessible, infinitely adaptable and rich in nutrients such as carbohydrates and fiber. Because it’s nutritious value with high fiber content, it makes you feel fuller for longer.
Full grains have fewer calories, so you can eat a lot of oats without taking too many calories. In addition, with fiber, it helps binds to the fat in our large intestine preventing absorption of fats. A small study showed that eating oats for more than six weeks a day shows sharp decline in cholesterol and waist size than those with the same amount of carbohydrate with other meals at the time.
Eating healthy fats can help you reduce the calories you eat and oatmeal certainly meets the requirements. It’s only 3 grams of fat per serving, and this fat is largely monounsaturated and polyunsaturated; the healthy fat that your body needs. Above all oatmeal prevents blood sugar levels from decreasing drastically fealing you fuller. At the same time, it decreases the level of sugar in the blood. So there won’t be insulin needed to transform extra sugar into fat.
For so long we believed that nuts are rich in fatty acids; That’s why we try to stay away from them. But now you have a reason to be happy. Because research has shown that almonds are an excellent stimulant that helps you lose weight. They are rich in beneficial nutrients like magnesium, vitamin E, and copper. It is also rich in fatty acids like Omega 9, Omega 6 and Omega 3. All are healthy fats that are needed and are useful for our body.
They’re satisfying, which means they can avoid excessive eating. As they prevent us from feeling hungry in between the meals. Studies show that people who eat almonds every day do not take on weight, even if they take hundreds of extra calories a day. Almonds can easily be adapted to your weight loss diet as a good snack. They are full of healthy proteins and fibers; which help maintain stable blood sugar levels and keep you fuller for a long time.
One of the advantages of almonds is that it has a high protein content that helps the development of muscle mass. Mono-unsaturated fats maintain and reduce our body mass index (BMI). It is directed into the stored fat in the stomach space, thereby reducing the belly fat.
Green Leafy Vegetables
Green leafy vegetables can help reduce belly fat and promote weight loss. They are very nutritious and incredibly healthy. These are essential elements of a balanced diet. It gives us a lot of vitamins, minerals, carotenoids, and phytochemicals.
One of the biggest benefits of vegetables when trying to lose weight is that they give us a huge amount of volume and satiety with some calories. According to the CDC, a cup of spaghetti/pasta/noodles has 190 calories; but a cup of green beans has only 44 calories and a cup of broccoli has 30 calories. The US Department of Agriculture recommends that adults eat at least three cups of dark green vegetables every week. As they are an important source of antioxidants, nutrients such as fiber, potassium, calcium, and phytonutrients which help you lose weight.
Vegetables are a food that you can eat regularly to improve your health and increase weight loss. Because vegetables are full of fiber, vitamins, minerals, and phytochemicals that protect against heart disease, diabetes, and even cancer. Some of these nutrients, such as catechins and anthocyanins, can help your body burn fat. Some of the best green vegetables to lose weight are vegetable broth, spinach, chicory, broccoli, okra, green beans, cucumber, leeks, green onions, and mustard.
Whether you want to lose weight or not! Bananas, like most fruits, are incredibly nutritious and can contribute to a healthy and balanced diet. Bananas contain fiber and starch that helps you lose weight. Medium bananas have only 105 calories, 27 grams of carbohydrates, 3 grams of fiber and 14 grams of natural sugars, and not to mention healthy nutrients for your flat stomach.
Bananas contain different vitamins and minerals; However, they are richer in potassium than others. Potassium is an essential mineral in the body and is necessary for the body’s functions. The banana weight loss diet is a delicious and quick way to lose extra pounds without eating tasteless boring foods. Bananas can help make the serotonin in your body, also known as the “happiness hormone”. Therefore, you are always happy to follow a banana-based diet and hit your weight loss goals.
Resistant starch and banana fibers not only help in weight loss but also strengthen digestion. Dietary fiber plays an important role in weight loss as it slows down the digestive system, helping you to feel satisfied and maintain your sugar balance. The advantage of having low-energy-dense food is that you can eat more food by keeping calories low. It also means that you do not have to be hungry while you work.
Although surprisingly, the unique and delicious fruit avocado is an excellent weight loss diet. Avocados contain 80 calories per 50g serving. When used with other food, avocados can be part of a low-calorie diet. Avocados are a great product for a nutritious breakfast, if combined with eggs are also a good snack after training. Avocados provide excellent unsaturated fats and are a good source of fiber. While the egg provides high-quality proteins that stimulate muscle tissue repair and development.
Foods high in unsaturated fat or fiber can help you feel fuller after eating. This is partly due to the fact that a good fat and a fiber reduce the release of food from the stomach. Avocados are high in fat and fiber, which means they have a strong effect on your weight loss efforts. An observational study in America has examined its effect with different food models. Those who eat avocados, have a lower risk of metabolic syndrome and have a lower body weight than those who do not eat avocados.
In terms of weight loss, Healthy monounsaturated fat in avocado accelerates metabolism and make you fuller. A group of studies has also shown that monounsaturated fats can help you lose belly fat. Add the avocado slices to your salad and give yourself a younger glowing skin while supporting weight loss.
Do you drink green tea or black tea to lose weight? Want to try something else and update? Try mint tea. Drinking mint tea will help you lose weight magically. Tea improves the digestion of fats by increasing the flow of bile, so you feel complete for a longer period of time.
Mint tea is not just low-calorie, it also helps to regulate appetite, improve digestion and reduce stress. And the best part is, it is free of any side effects. It can help increase your energy levels and clean your mind to be more alert and feel stronger. If you try to lose weight, having more energy for less calorie will help you exercise more for a longer time.
Peppermint tea is rich in vitamin C, which allows the immune system to fight viruses and bacteria, thus keeping metabolism working normally. It also helps reduce daily stress, which, if unchecked can have a negative effect on your metabolism, especially if you’re trying to lose weight.
Black beans are an extraordinary expansion to the weight loss with fewer calories since they are brimming with fundamental supplements and enable you to feel fuller for a long time. A cup full of black beans contains about 15 grams of protein with no fat content. Thus are a great source of protein than others such as red meat loaded with high-fat content.
They are versatile, cholesterol-free, fiber-rich (15 grams per serving), Protein rich (15.24 grams per serving) with low fat (less than one gram per serving) diet. The researchers looked at various clinical trials involving 700+ individuals; who lost on average three-quarters of a pound over seven weeks. What they found was; The participants who added a portion of black beans to their diet and made no particular effort to limit or reduce the consumption of other foods get better results than others.
Black beans are rich in both soluble and insoluble fibers. The soluble fiber helps reduces low-density “bad” cholesterol reducing its absorption in the blood. It is very beneficial for the health of your heart. Insoluble fiber is useful for staying healthy in the digestive system as it avoids constipation, diverticulosis, and irritable bowel syndrome.
Blueberries are a great addition to your weight loss program. They are a great source of nutrients with low calorific consumption. For example, blueberries contain vitamin C, potassium and antioxidant compounds that are neutralized by free radicals, helping to maintain a strong immune system and promote weight loss.
Recent studies suggest that blueberries can influence genes that control fat burning and storage, reduce abdominal fat and lower cholesterol levels. I recommend having at least 2 cups of blueberries a day for men and women between 14 and 30 years. They are rich in fiber that helps the digestive process by transferring food through the intestine. The faster removal helps prevent constipation. Research shows that high levels of anthocyanins, flavonoids, and flavonols (found in blueberries and apples) have the greatest impact on weight loss.
What makes blueberries so good for your diet is how many calories you have. Low-calorie blueberries are suitable for those who want a healthy diet. It also contains the right amount of fiber to help you feel fuller. It helps you control your body weight. On the other hand, it also contains 85% of the water, making it ideal for regular diet.
There is a lot of confusion about using the best edible oils for your health. Olive oil is crushed and then processed for olive oils. This is an important part of the Mediterranean diet for thousands of years. There are different types of olive oil in the market, which do not differ in the type of olive used but from a process that is used to obtain the oil.
Olive oil, in particular, extra-virgin olive oil, is rich in vitamin E and antioxidants. These help fight free radicals and monounsaturated fatty acids that promote heart health, reducing “bad” LDL cholesterol, without reducing “good” HDL cholesterol. The invisible healer in the oil helps you control weight, fight cancer and diabetes.
It absorbs fat from the blood, reducing hunger and caloric intake. In a 16 week study, Women lost twice as much on the olive oil diet as the low-fat diet. While it is found with many benefits while it makes food more appetizing, It remains accessible and affordable.
There’s no secret to getting a flat stomach; it requires legitimate effort, nutrients, and exercise. A blend that makes day by day calorie deficiency to enable you to maintain all your muscle to fat ratio. But according to a research paper published by Canadian Cardiovascular Health Congress, cranberry juice can help to speed up the process.
Blueberries have many health benefits, including the prevention of urinary infections. In addition, cranberry juice is a good source of antioxidants and associated with proven remedies for the treatment of colds, flu, severe fatigue, diabetes and other health problems. Blueberry juice can also be a healthy supplement to your weight loss plan. It is sweeter and less acidic than many citrus juices and can be mixed with other drinks to enjoy in different ways.
A glass of cranberry juice in the morning will be a great substitute for pancakes and orange juice. Because it contains fewer calories than a large plate of processed meat and rice, it reduces the caloric intake. It also helps to keep the stomach full and reduce hunger for more food.
Using tomatoes in your weight loss diet can help you lose weight in no time without starving yourself. Tomato has few calories and is one of the best sources of vitamin E, vitamin C. Tomatoes can control appetite, increase your energy, stabilize blood sugar, eliminate toxins in your body and lower cholesterol.
According to a new study; Only a glass of tomato drink per day can reduce your waistline and help lose a few pounds. In another study, women who drank half a liter of tomato juice every day lose a few inches of waist without making sharp change in their diet or lifestyle.
Tomatoes are also rich in fiber. A cup of tomato contains about 2 g of unsalted fiber and 0.20 g of soluble fiber. It fills you, prevents concupiscences and prevents you from eating too many calories. Although tomatoes contain natural sugars, their glycemic index remains very low. This means that they have no significant impact on your blood sugar and your body does not secrete insulin, a fat storage hormone.
Broccoli is one of the best foods in the world. While many people do not like the taste of this delicious vegetable, broccoli can be an important ally in your fight for weight loss. Rich in fiber, vitamins, and minerals, broccoli is low in calories and fat. By simply adding a regular dose of this green vegetables to your diet, you can meet your daily nutritional needs while you lose weight.
Broccoli is a vegetable rich in calcium, iron and vitamins A, C and E. It is also very rich in fiber, which improves digestion. It is not possible to get a larger dose of more nutrients from another vegetable, especially for very few calories. Eating broccoli helps you feel fuller, thanks to a large amount of fiber. Looking at all, it’s not surprising that this unliked food gives great results to lose weight in just a few days.
Eating an appropriate weight loss diet plan helps you remain within the suggested calorie consumption without feeling hungry or losing basic nutrients. Eating a large carrot at the beginning of any meal can help reduce extra calorie intake. Eating carrot leave no space in the stomach for extra ice cream or another dessert at the end of a meal. That Save around 500 calories per day, resulting in quick and healthy weight loss.
Carrots are a good source of beta-carotene, a natural pigment that is used by the body to produce vitamin A. It also contains a good amount of fiber, which is important so you feels fuller. The fiber in carrots also aids in weight loss by slowing digestion. Therefore helps to feel satisfied without extra calorie intake.
Carrots also help boost your Vitamin C intake. Getting enough vitamin C from the diet is the key to burning fat during exercise. Fat and calories are so low in carrots that they can be considered thermogenic foods. Which means, it consumes more calories than it give. Which means you can simply burn calories by eating carrots 🙂
In a recent report in Daily Mail, having spices in your daily diet with chopped chilies can help control appetite. It not only warms the mouth but the spicy heat of chili burns in the fat in the body. Capsaicin, a compound found in chili, helps to lose weight and prevent obesity by regulating the various mechanisms of the body.
Chilli is a thermogenic food, which means the body burns energy when we eat it. The rate of the heart increases with the flow of blood to the skin, while the capsaicin burns fat increasing internal temperature of the body to feel warmer. Capsaicin helps to reduce the accumulation of body fat and burn stored fat. In another study, 6 g of chili per day can support abdominal fat loss and body weight loss without any side effects.
When it comes to “super food” that helps you lose weight, coconut oil is one of the best. The oil is mainly composed of medium chain fatty acids (MCFA). The type that is not only good for you, but also essential for brain function and heart muscles.
Coconut oil is a “thermogenic” diet, which means the body burns energy when we eat it. Studies have shown that consuming a small amount of coconut oil nourishes you; It helps make you feel fuller, so you’re likely to eat less food and avoid snacks. Countries using large amounts of coconut oil such as India, Philippines and Pacific Islands; Have a significantly lower rate of heart disease and obesity.
The easiest way to lose weight is to reduce your daily calorie intake. Eggs have few calories. A large egg contains only about 78 calories. The three large boiled eggs contain less than 240 calories.
They are full of saturated proteins, are free from harmful additives, relatively inexpensive and full of nutrients. Research shows that eating eggs for breakfast is the best way to lose extra fat. It’s good news if you’re trying to lose weight because it can be easier to reduce calories without feeling hungry.
Green tea is considered as one of the best drinks on the planet. Loaded with antioxidants and some essential elements, it offers countless health benefits, including weight loss.
A few research propose that flavonoids and caffeine found in green tea can help boost metabolism, support fat consumption and enhance insulin control. One such study stats that drinking green tea can help you lose on average of 2.9 pounds during. All within the time frame of 12-weeks while maintaining your normal diet.
The effectiveness of drinking green tea to help you lose weight depends on the way of drinking tea; using tea bags or tea infusion. The best time to drink green tea is after breakfast and lunch.
lemon juice is not only delicious with sweet and sour taste, but there are also many health benefits. Drinking water with lemon can also reduce weight and swelling. Naturally, lemon juice contains substances associated with weight loss. If you add the lemon pulp to the drink, it helps to feel satisfied.
A single lemon contains enough vitamin C for the need of a whole day. A nutrient indicated to reduce levels of cortisol, a stress hormone that causes hunger and fat storage. Lemons contain flavonoids, vegetable pigments known for their potential antioxidant properties. This means that they help to protect your cells from damage.
You can eat only one orange every day to see yourself in shape. This delicious natural product is not only rich in vitamin C, but also contains antioxidants. It helps you to be in shape, strengthen resistance to aging and create a more youthful skin. It could be a good choice if you have to lose weight. It has no fat with fewer calories and high density of energy and fiber.
If you want to lose weight, look younger and do not get sick, start adding cinnamon to your diet. Because Cinnamon is best known for its effect on food consumption. It can be useful for those who are trying to lose weight. A teaspoon of cinnamon mixed with small portion of honey in warm water can enable you to get thinner, look younger and stay away from disease.
Cinnamon is rich in iron, manganese, calcium, and fiber. It has been utilized since the Middle Ages to treat acid reflux, diarrhea and inflammation. Cinnamon has a regulating effect on blood sugar, at the same time balance the level of insulin in the body. It mimics the biological activity of insulin and increases the metabolism. Cinnamon prevents this increase in fat accumulation and allows you to lose weight.
Ginger is a root that has many health benefits. It is a popular and natural cure for various digestive disorders, including diarrhea, vomiting, and gastritis. But many people do not know that ginger can help lose weight by activating the metabolism of fat burning.
Ginger has a positive impact on the entire digestive system, helping to support the movement of food through the intestine. When everything runs smoothly, it is much easier to lose weight. In addition to increasing fat loss, ginger helps to feel fuller thus reducing food intake. Ginger is almost non-caloric, i.e it is calorie-free. And when brewed in tea, can give you advantage in meeting your weight loss goal.
Papaya is a wonderful fruit with antioxidant properties. It possesses a large amount of plant fiber and very little calories. It also provides a good about of vitamins A, C, and B, calcium, iron and phosphorous. What’s more, if that weren’t sufficient, papaya additionally helps in weight reduction and battling cellulite. The fiber content in papaya make you feel fuller; furthermore, it helps clears your bowel discharge making your weight loss efforts much easier.
What do you think about the mentioned food? Whether you get surprised by getting or missing your favorite food in the list?
Weight loss is based on your diet and eating habits. It’s never that easy if you don’t plan about it; No matter how careful you are, if you eat bad food, don’t exercise, and give up too fast. You ain’t gonna lose weight that easy.
Listen to your body: Only eat till you are 80% full.
Alter the ratio: Have 90% foods which provide food to the body, leave you feeling energized and provide all the vitamins called a fuel foods.
10% of your total calories in the day can be through fun foods.
Do not count calories, make your portions smaller, eat slowly and swap snacks for fruits/nuts: The easiest way to cut down unwanted fats.
Eat local, eat fresh, pack in a lot of fiber and protein. Do not go hungry– and get moving. Above all, stay focused, be disciplined and keep your eyes on the goal.