90% Of Weight Loss Is Diet: These 24 Foods Will Help You Blast Belly Fat, Lose Weight, And Keep It Off For Good
Your diet is crucial if you want to lose weight, as about 80% to 90% depends on it. You might lose excess weight by following a healthy diet only, which does not mean that you should avoid certain foods completely.
You should focus on choosing a healthy lifestyle, and change the food you consume, as well as the amount and frequency of your meals.
The following 25 foods are the most useful ones in terms of weight loss, and you should consume them in order not to stare, but burn excess fat.
Avocados have relatively low sugar content, compared to fruits like apples or pears. According to a study done by the Nutrition Journal, those who eat half a fresh avocado daily reduced their appetite and cravings by 40 percent for a few hours.
Being rich in monounsaturated fats which act as energy-boosters, avocado can be used as replacement for store bough pre-workout supplements. Not only it boosts energy, but it keeps the metabolism running optimally even after you are done with the workout.
2. Beans and Legumes
Beans and legumes are high in protein and fiber, which slowly pass through the digestive track and thus keep you full and regulate blood sugar, preventing hypoglycemia or hyperglycemia.
They also optimize the balance of micro-organisms and boost the production of cholecystokinin, which is a potent appetite suppressant.
Eating berries is a good way to satisfy your sweet tooth, without any guilt. They are low in calories and in sugar when compared to other fruits, which makes them good allies in any weight loss process. However, make sure you don’t add any sugars in them and think it is healthy!
4. Pear and Apple
Pears and apples are high in fiber and very low in calories, as a small pear has only 86 calories which is less than 5% of the recommended calorie allowance for a healthy diet, while a medium apple only has 95 calories, around 5% of the recommended healthy calorie intake.
Yet, they are abundant in dietary fiber.
One study which involved 49 women between 30 to 50 years old who had 3 apples or pears or oat cookies, found that those who consumed pears and apples lost weight, while the third group did not.
Make sure you consume them unpeeled to enjoy all their benefits.
Grapefruit is one of the best foods for losing weight and burning fat, as it acts as hunger suppressant and it is known as negative calorie food. In other words, it takes more calories to digest it than it actually contains, which stimulates the process of burning fat. In addition to this, grapefruit regulates insulin level, which in turn helps prevent accumulation of fat in the critical parts of the body.
6. Whole Grains
Scientists have shown that whole grains might be beneficial if you consume them moderately, and not refined, white bread. You should focus on buckwheat, whole oats, wild rice, quinoa, brown rice, barley, sorghum, and whole grain cord.
Wake Forrest University researchers found that the consumption of 2.5 servings daily lowers the risk of cardiovascular disease by 21%. The refining process eliminates the bran and germ – which are the most nutritious components.
Salmon is packed with nutrients that help regulate weight indirectly. Specifically, it is rich in omega-3 fats, (4,023mg per 178 grams of salmon), a nutrient that boosts mood and improves brain function. These fats also improve digestion, promote fluid balance, lower the risk of obesity, and reduce inflammation in the body. It has been scientifically shown that salmon is also loaded in proteins and amino acids that impact insulin, thus affect metabolism and weight.
Grapes are high in phytonutrients such as phenols and polyphenol, which has powerful anti-inflammatory properties that prevent obesity, inflammation, and metabolic diseases.
The American Diabetes Association reported that polyphenols in grapes also can improve insulin sensitivity and prevents fructose-induced oxidative stress. Yet, grapes are rich in calories and fructose, so make sure you consume no more than 1 to 1.5 cups of grapes daily.
9. Sweet Potato
In its raw form, sweet potato is high in anti-inflammatory and antioxidant nutrients, both of which offer benefits for the heart, digestive system, and the eyesight. Sweet potato has lower glycemic index than the ordinary potato and it helps improve blood sugar levels, despite the fact that it is starchy. Its fiber content improves digestion and gives enough time to the body to convert starches into simple sugars.
10. Green Tea
Green tea burns excess fat, and it is the secret of Japanese and Chinese people who never suffer from obesity. Caffeine and EGCG or Epigallocatechin gallate are the two ingredients responsible for these properties.
Green tea contains enough caffeine to burn fat and boost aerobic performance, and EGCG is an antioxidant that burns fat by increasing the amount of norepinephrine, a hormone that breaks down fat cells and turns it into energy.
This tasty and nutritious fruit is packed with vitamins C and K as well as potassium and folate. It is an excellent source of fiber as well, which makes it effective in improving digestion. Those who are physically active and exercise on a regular basis should consider adding it to their pre-workout routine as it boosts athletic performance and improves blood circulation.
A medium egg contains 161 mg of cholesterol, a bit more than half of USDA’s recommended dosage of around 300 mg daily. Yet, they do not raise the cholesterol levels as the liver produces more cholesterol and eggs actually balance its results.
They are also rich in protein, omega-3 fatty acids (or healthy fat) and low in carbohydrates and calories. Studies have shown that eggs boost satiety and reduce appetite.
A bowl of hot soup is highly nutritious and is far superior to other, conventional meals which are typically loaded with calories. It has been scientifically shown that adding water to food basically lowers the energy density, which in turn promotes satiety and prevents hunger pangs. Needless to say, not all soups are made equal, so it is better to avoid those that are cream or cheese-based.
14. Leafy Greens
Leafy greens provide a feeling of satiety and help weight loss. You should start consuming more spinach, kale, and romaine lettuce, as they are high in numerous nutrients and fiber, and low in calories and carbohydrates.
15. Apple Cider Vinegar
Apple cider vinegar is far superior to any salad dressing, which makes it ideal for those who are fond of salads. It is low in calories but high in acetic acid, which has been shown to inhibit fat accumulation in multiple animal studies.
Nuts are rich in protein, healthy fats (omega-3 fatty acids), and fiber. You should focus on those that have fewer calories, like cashews, almonds, and pistachios, and avoid pecans and macadamia.
One study consisted of 65 overweight adults (70% have type-2 diabetes), showed that people who took a 3-ounce almond supplement in addition to the 1,000 calorie/day liquid diet lost 7% more body weight.
17. Lean Beef
Eating beet is one of the best ways to lose weight due to its high protein content. It has been scientifically shown that adding protein to your diet reduces cravings for up to 60 percent. This is very important as cravings can lead to snacks binges that usually happen at night. In addition to its protein content, beef is also rich in nutrients like zinc, iron, niacin, phosphorus, and vitamins B6 and B12.
18. Chicken Breasts
Chicken breast is one of the best protein sources, as 85 grams provide 22 grams worth of protein and only 2 grams of saturated fat. Its consumption suppresses appetite and helps metabolism.
19. Plain Greek Yogurt
Greek yogurt is superior to traditional yogurt as it contains less sugar, sodium, and carbohydrates. On the other hand, it contains more protein! In general, yogurt is packed with probiotics, which are crucial for the digestive system and its ability to keep bad bacteria under control.
20. Coconut Oil
Coconut oil is a rich source of fatty acids that regulate blood cholesterol, boost brain function, and treat seizures in the case of epilepsy.
It contains medium chain triglycerides (or MCT) which are easily digested by the body and converted to energy, unlike long chain triglycerides which are stored as fat inside the liver.
It suppresses appetite, leading to less consumed calories during the rest of the day. You can consume it in various ways, but the most direct method is to eat it like a cough syrup, with a spoon.
21. Chia Seeds
Chia seeds contain calcium, magnesium, phosphorus, and protein. As a matter of fact, up to 1 percent of chia seeds` weight is protein content. Although its ability to stimulate weight loss has not be backed up by science, its high protein and fiber content combined with its low fat content is enough to shred the excess pounds. They are highly versatile and can be added to cereals, vegetable dishes, smoothies, juices, and more.
22. Cruciferous Vegetables
Cruciferous veggies, such as broccoli, collard greens, kale, watercress, mustard greens, radish, and Bok choy, are some of the most nutritious veggies out there. They are packed with fiber, folic acid, vitamin A, and vitamin C, while very low in fat and calories.
Specifically, 100-gram serving of cruciferous veggies provides 25-40 percent of the daily dietary fiber requirement, which helps both boost digestive health and promote weight loss.
Cinnamon has been traditionally used for centuries. It is high in antioxidants which soothe inflammation and prevent free radical damage. Its regular consumption lowers LDL cholesterol, fasting blood glucose levels, and increases lean muscle mass.
It helps digestion since it decelerates the carbohydrate digestion inside the digestive tract and reduces the amount of glucose that enters the bloodstream after a meal.
You can add it to your desserts and smoothies.
24. Red Pepper
While eating a red pepper virtually burns your mouth, it turns out that it burns your abdominal fat as well! Chilli peppers contain capsaicin, a compound that suppresses appetite and helps burn fat at the same time it has been even scientifically proven that this compound promotes a healthy weight loss process, without any adverse effects.
In brief, capsaicin is responsible for the burning sensation in the mouth when eating chilli as well as for the actual process of burning fat ( thermogenesis) which starts 20 minutes after ingesting it.