Every year Americans almost spend $30 billion on slim-down products. Truth is that no magic diet exists. So what is the real way for healthy fat loss? A latest research had pointed it out there are various types of foods that can help you fight hunger, boost your metabolism, and also helps in body fat loss. These foods are categorized as super foods that deliver some health bonuses too.
For healthy fat loss it’s necessary to take such foods which are rich in fiber, because such foods take longer to eat, yet have fewer calories per gram. They may also alter intestinal hormone levels and lead you feeling less hungry.
I had compiled a list of 20 foods which may help you in shedding weight off. Good thing about this listed below foods is that they are good in taste.
Here are the top 20 foods that help you lose weight:
1 – Salads
Almost everyone knows about salads, and there are various recipes for making salads. But for healthy fat loss make salad with tomato, carrot, cabbage, capsicum, lettuce, or cucumber; all these foods are low in calories. For dressing you can use curd or lemon. You can make sandwich of that also, and it’s pretty good way because bread helps fill you up.
2 – Eggs
Eggs are full of protein and they help you feel fuller longer-a lot longer. A recent multicenter study of 30 overweight women shown that the women who ate two scrambled eggs (with two slices of toast and a reduced calorie fruit spread) had eaten less for next 36 hours than women who had a bagel breakfast of equal calories. Another research results shows that protein may also prevent spikes in blood sugar, which can lead to food cravings.
3 – Grapes
Grapes are beneficial for weight loss. According to a study which was made back in 2006 on 91 obese people conducted at the Nutrition and Metabolic Research Center at Scripps Clinic; it was found that eating half a grapefruit before each meal or drinking a serving of the juice thrice times a day helped people drop more than three pounds over 12 weeks. Grapes are having phytochemicals which reduce the insulin levels and this process makes over body to convert calories into energy rather than flab.
4 – Beans
Not many of you would know about cholecystokinin, but its one of your best weight-loss pals. This is a digestive hormone and also a natural appetite suppressant. You can get more cholecystokinin by eating beans. A study which was made in University of California shown that the people who ate beans their levels of this hormone were twice as high than to people who ate the low fiber meal containing rice and dry milk.
5 – Oranges
An orange about two and one-half to three inches in diameter, or 131 grams will be having following nutrients:
6 – Green Tea
Black tea is having caffeine and it’s not the slimming ingredient. Antioxidants which help in speeding the metabolism and fat burning care called catechins. A recent Japanese study’s results show that the people who drank a bottle of oolong tea mixed with green tea catechins lost weight, boosted their metabolism, and had a significant drop in their body mass index. Green tea is having an additional benefit also that it lowers LDL (bad) cholesterol.
7 – Potatoes
You must be thinking that potatoes cause obesity, then why potatoes? Well it’s not because of potatoes, but the way they are cooked. Such as finger chips or other types of fried potatoes contains high fats. But boiled or baked potatoes without any fatty accompaniments are best for your diet. Potatoes contain only 97 calories.
8 – Pears
Pear contains more fiber, a medium size pear contains approximately 6 grams of fiber, and they are great at filling you up. Medium size apple contains 3 grams fiber. Both apple and pears contains pectin fiber, which helps in reducing your blood sugar levels and also help you avoiding between-meal snacking. A study made in Brazil shown that the overweight women who ate three small pears or apples a day lost more weight than women on the same diet ate three oat cookies daily instead of the fruit.
9 – High Fiber Cereals
High fiber cereals fill you up with few calories. Studies show that the ones who take more fiber enriched foods in morning eats less in day than other people who eat less fiber foods.
10 – Soup
You can have stomach full with even a cup of chicken soup, same as a piece of chicken. It was found in a study made on 18 women and 13 men in Purdue University. According to researchers even the simplest soup satisfies hunger because your brain perceives it as filling.
11 – Tofu
Though tofu is too light to be filling, but a study at Louisiana State University shows that tofu does the job. Tofu was tested against chicken as pre-meal appetizer for 42 overweight women; it shown that the women who had tofu ate less food during the meal. The secret: Tofu is an appetite-quashing protein.
12 – Lean Beef
Proteins like meat, fish and dairy products are rich in amino acid leucine. The amino acid leucine help you pare down while maintaining calorie-burning muscle. This was proved from a research that was made at the University of Illinois at Urbana-Champaign. This study was made on 24 middle aged women. The women who ate 10 ounces of beef a day on a roughly 1,700-calorie diet helped them to lose more weight, more fat, and less muscle mass than a control group consuming the same number of calories, but less protein. The beef eaters also had less appetite.
13 – Yoghurt
Yoghurt made from skimmed cow’s milk is best for your daily diet. It contains only 56 calories and is a good source of protein, calcium and vitamins. You can eat plain yoghurt with adding some fruit in it as a dessert.
14 – Olive Oil
Olive oil is best for middle age people for burning calories. A recent study which was conducted in Australia on 12 postmenopausal women (ages 57 to 73). The women were given a breakfast cereal dressed either with a mixture of cream and skim milk or half an ounce of olive oil and skim milk. It shown that the women who ate the olive oil dressed cereals boosted their metabolism. You can use olive oil in other foods also if you don’t want to add it in your cereals.
15 – Water
Water do not contain any calories, if you take 1 and half glass of water 30 minutes before your meal, you will get full with less amount of food unlike before. Aside from plain water you can also drink low calorie drinks, such as coconut water, buttermilk, and watermelon juice.
16 – Cinnamon
Research from the U.S. Department of Agriculture found that just a quarter teaspoon of cinnamon a day lowers the blood sugar, cholesterol, and triglyceride levels in people with type 2 diabetes.
17 – Air Popped Popcorn
Make popcorn yourself without butter, oil or salt for that you can use a container with a lid, either over a stove or in a microwave oven. These air popcorn’s 4 cups contains only 100 calories and one gram of fat.
18 – Vinegar
A Swedish research shows that the people who ate bread dipped in vinegar felt fuller than those who had their slices plain. That’s because of acetic acid in vinegar that slows the passage of food from stomach to small intestine, so your tummy stays full longer. In other benefits vinegar can also short-circuit the swift blood-sugar rise that occurs after you eat refined carbohydrates such as white bread, cookies, and crackers.
19 – Nuts
Nuts are fattening that’s true and apparently it seems they are not good for body fat loss. But research shows that the people who snack on nuts tend to be slimmer than those who don’t. There was a study made on 15 normal weight people in Purdue University. Almost 500 calories worth of peanuts were added to those people’s regular diet. It was found that the participants consumed less at subsequent meals. They also revved up their resting metabolism by 11 percent that means they had burned more calories even when relaxing.
20 – Chocolate Bar
For avoiding excessive eating a 20-gram chocolate bar is best choice. This will lower your appetite and you will eat less. Of course when you will eat less you will consume less calories and your body will burn more calories. This will help in lowering your weight.