The fight against excess weight may not be easy, but there are foods that can help you in the struggle. Some of those foods can suppress your appetite. Others can burn more calories, or do both. These weight-loss foods are either rich in protein or fibre, or other beneficial compounds.
Shall we look at some of the foods?
Water promotes the weight loss process. Namely, consuming 0.5 liters of water can improve your metabolism by 30% for a 1 to 1.5-hour period.
You should drink cold water. Your body needs to burn calories in order to heat the water to your body temperature. Likewise, take water at least 30 minutes before meals. This will enhance fullness and help you shed up to 44% more pounds.
- Fish and Lean Meats
These foods are among the best sources of protein, which is an effective nutrient when it comes to weight loss. A protein-rich diet can boost your metabolism by 80-100 calories per day. Such a diet will also minimize your cravings, as well as late-night snacking, thereby promoting your weight loss efforts.
- Whole Eggs
The consumption of whole eggs for breakfast has incredible effects on weight loss. While they’re loaded with cholesterol, they have insignificant effects on the levels of blood cholesterol.
According to one study, the consumption of eggs instead of bagels for breakfast can result in 65% greater weight loss. This is despite the fact that both eggs and bagels carry the same amount of calories.
Nuts are highly beneficial for weight loss, thanks to their high content of protein, fiber, and healthy fats. They are also low in carbs.
They enhance metabolism and provide a feeling of fullness. According to studies, individuals who consume nuts have reduced body weight. Moreover, researchers have discovered that low-calorie diet supplemented with almonds resulted in 62% more weight loss compared to the same diet supplemented with complex carbohydrates.
Hence, you need to include nuts and peanuts in your diet if you are looking to loose weight.
- Boiled Potatoes
White, boiled potatoes are among the foods with the greatest satiety index. This is largely attributed to protease inhibitor 2, a protein found in potatoes.
If you are looking to lose weight, cool them down after boiling. This will boost the content of the resistant starch, thereby promoting weight loss.
- Green Tea
Green tea not only contains caffeine but also several other bioactive compounds that possess fat-burning properties. It also has EGCG, an antioxidant that boosts the norepinephrine activity and releases fatty acids from the fat reserves.
According to studies, green tea extract can improve metabolism by 3-4%. It will also boost fat-burning by up to 17%. You should take green to promote weight loss.
Coffee is rich in antioxidants and bioactive compounds. Caffeine, its active ingredients, can promote the process of fat-burning and weight loss. In fact, caffeine can boost metabolism by 3-11% and temporarily enhance fat-burning by 10-29%.
According to one study, the consumption of 4-6 cups of coffee (600 mg of caffeine) every day can help you burn an extra 79-150 calories per day.
- Apple Cider Vinegar
Apple cider vinegar effectively reduces blood sugar reactions after a high-carb meal. It also creates a feeling of fullness and helps you consume 200-275 fewer calories for the rest of the day.
According to research findings, the consumption of 1-2 tablespoons of vinegar per day can result in the loss of 2.6-3.7 pounds over a 3-month period.
- Coconut Oil
Coconut oil contains medium-chain triglycerides. These type of fats are differently metabolized compared to other fats. They have potent biological effects. They can make you feel full and improve the number of burnt calories by up to 120 calories per day.
In fact, coconut oil promotes the loss of belly fat. This fat is extremely dangerous as it builds up around the organs.
- Hot Peppers
Hot peppers contain capsaicin, a substance that kills appetite and boosts the metabolism. If you don’t mind spicy food, consider increasing your intake of hot peppers to promote your weight loss efforts.
If you are looking to shed excess weight, you should include these foods and drinks in your daily diet. You will enjoy positive effects within no time.