Are you overweight? Do you want to lose the extra kilograms and prepare your body for the summer and holiday by the sea?
Well, in today’s article we are going to present you 10 foods that you should be part of your daily nutrition. These foods are either high in fiber or protein, as well as other beneficial substances that will improve your overall health and in same time will help you to lose weight.
Nutritionists explain that the following foods and potions are potent fat- burners:
In order to hydrate your body properly, you need to drink plenty of water. In addition to that, water is extremely important to weight loss, as well. Namely, by drinking ½ liter (17 oz) of water you will boost your metabolism by 30% in period of 1-1.5 hours.
In order to lose weight, it is advisable to drink cold water. In order to heat the water to body temperature your body will burn energy (calories). Also, you should drink water before your meal.
According to a recent study, if you drink ½ liter (17 oz) of water, half an hour before meals you will increase fullness and this actually will help you lose up to 44% more weight.
- Fish and Lean Meats
When it comes to weight loss, protein is “the king” of nutrients and fish and lean meats are the healthiest choice.
Scientists explain that a diet rich in protein will boost the work of your metabolism by up to 80-100 calories a day, but according to one study, this can boost it for up to 260 calories a day.
In addition to that, proteins will reduce the cravings and desire for late-night snacking, but also will prevent weight gain during the so-called “maintenance” phase.
- Whole Eggs
Whole eggs are one of the healthiest and most nutritious foods. Eggs contain high amounts of cholesterol, but there are many scientific studies which have proved that this cholesterol has negligible effects on blood cholesterol levels.
In order to lose weight, it is advisable to eat eggs for breakfast. According to a study, if you eat eggs instead of bagels for breakfast you will feel fuller and you will consume fewer calories during the next 36 hours. Namely, this study showed that eggs lead to 65% greater weight loss than bagels, despite the fact that both meals have same number of calories.
Nuts are abundant with healthy fats, protein and fiber and are very low in carbs and that is the reason why they are so beneficial for weight loss. Nuts have specific structure which makes calories difficult to access, and about 10-15% don’t even get absorbed.
Nuts will provide you feeling of satiety and in same time will boost your metabolism.
There are many scientific studies which have proved that people who consume nuts have less body weight. Additionally, there are controlled trials which indicate that nuts speed up the weight loss and have significant impact in reduction of the waist size.
According to a recent study, a low-calorie diet supplemented with almonds led to even 62% greater weight loss compared with the same diet supplemented with complex carbohydrates.
- Boiled Potatoes
Potatoes can either help you or make you gain weight and that depends on the way you cook them. Nutritionists explain that whole, plain potatoes are highly beneficial. White, boiled potatoes are one of the foods with highest satiety index and the reason for that is the fact that potatoes are high in protein known as protease inhibitor 2.
How to lose weight with the help of potatoes? First cool down the potatoes and then boil them. On this way you will boost the resistant starch content and that is a substance very similar to fiber and helps the process of losing weight.
- Green Tea
Green tea is one of the healthiest beverages that will help you to lose weight. Green tea contains caffeine as well as several other bioactive substances that possess fat-burning effects.
The antioxidant EGCG contained in green tea will boost the norepinephrine activity in your organism and thus will liberate fatty acids from the fat stores. Scientific studies showed that green tea extract boosts the metabolism by 3-4% and increases fat burning by up to 17%.
Green tea is beneficial for weight loss, particularly for the fat accumulated in the belly area.
Coffee is abundant with antioxidants and bioactive compounds and also contains active ingredient – caffeine that will speed up the weight loss and fat-burning process.
According to recent studies, caffeine has the ability to boost metabolism by 3-11% and temporarily boosts fat burning by up to 10-29%.
By taking 600 mg of caffeine on a daily basis, or about 4-6 cups of coffee your body will burn additional 79-150 calories per a day. Scientists add that tolerance might build up quickly and explain that these effects probably will not be experienced by people who drink coffee on regular basis.
- Apple Cider Vinegar
The ACV offers numerous health benefits: this liquid lowers blood sugar response after a high-carb meal, but in same time makes you feel full and in same time help consume 200-275 fewer calories during the rest of the day.
Scientific studies proved that 15-30 mL (1-2 tablespoons) apple cider vinegar on daily basis led to weight loss of 2.6 – 3.7 pounds (1.2 – 1.7 kg) in period of 12 weeks.
- Coconut Oil
Coconut oil is one of the most beneficial oils as it contains different fats than other oils. Namely, this oil contains medium-chain triglycerides which are differently metabolized than other fats. In addition to that, these fats possess potent biological effects.
The medium-chain triglycerides cause a feeling of fullness and in same time boost the number of burnt calories by up to 120 calories per a day.
Experts explain that studied showed that consummation of coconut oil leads to a significant reduction in waist circumference. To be more particular, this oil aids the loss of belly fat and besides it looks unattractive, it is particularly dangerous as it accumulates around the vital organs.
- Hot Peppers
Hot peppers, for example chili peppers, contain substance called capsaicin, that suppresses appetite and boosts metabolism. That is the reason why capsaicin often is contained in various commercial weight loss supplements.
People who don’t mind spicy food should include hot peppers in their daily nutrition and thus help the weight loss process.