Eating the right foods will really help your weight loss efforts. Beside your daily exercise routine i.e. running, doing gym and swimming, here are the key ingredients to add to your plate. There’s no quick fix for losing weight, but certain food can help stabilize your blood sugar levels and help to keep you full.
An Apple a Day
This is a healthy snack, with a high-water content and both kinds of weight busing fiber, the soluble kind, which helps prevent blood sugar peaks that lead to cravings, and insoluble fiber, which helps fill you up.
We are listening this from ages that eggs are the best source to get high quality protein, and taking high protein diets is one of the best ways to stay full for long time. A study published in the Journal of The American College of Nutrition stated that the people who eat two eggs early in the morning for breakfast, they take 400 less calories over the people who ate bagels in the breakfast.
According to a study at Penn State University in America, soup is an appetite suppressant because it’s made up of a hunger satisfying combination of liquids and solids.
When you’re trying to lose weight and shape up, non starchy vegetables, such as broccoli, are one of the few foods that can be eaten in pretty much unlimited quantities. Broccoli contains cancer fighting Glucosinolates, as well as folate and vitamin C.
This milky white grain has a rich nut like flavor and an appealing, chewy consistency. It’s rich in soluble fiber, which helps to lower cholesterol levels and also controls hunger by slowing the rate at which sugar enters the bloodstream. Use it to as an addition to soups and stews to bulk them up without adding excess calories.
Chew it Over
Researchers have estimated that chewing sugar free gum all day can increase your energy expenditure enough to burn off around 10 pounds a year. More to the point, while you’re chewing gum, you can’t eat anything else.
Slimmer’s who eat a handful of almonds a day lose more weight than those who don’t, according to American researchers. It’s thought than the fat calories in almonds may not be completely absorbed. Nuts also contain fiber and protein, which makes them a satisfying snack that’s great for your gym bag.
Good Old Grapefruit
In a study carried out by scientists at the Nutrition and Metabolic Research Center at Scripps Clinic in San Diego, the simplest act of adding grapefruit three time a day to the diets of obese people helped them to lose, on average, three-and-a-half pounds in 12 weeks, without making any other diet or activity changes.
Researchers in Germany found that subjects increased their metabolic rate by 30 percent after drinking around 500ml of water. Drinking an extra one and a half liters of water every day over the course of a year could mean a weight loss of approximately five pounds.
Low fat dairy foods appear to slow down the process of making fat and increase fat burning, especially around the stomach. A study at the University of Tennessee found that dieters eating three servings of yoghurt daily lost twice as much weight as their non dairy eating counterparts.
Porridge is one of the best choices if you’re trying to lose weight, as it’s ranked as the most satiating breakfast food. Porridge slowly release sugar into the system and helps you to stay fuller for longer.
Surprisingly, fish beats porridge in the satiety department. The Satiety Index ranked steamed white fish such as halibut or cod as the most filling food out of 38 common foods. Also, a study from Karolinska Institute in Sweden found that people ate 11 percent less at dinner after having fish for lunch.
Start your meal with a big plate of salad and you’ll eat less overall. In a study, researchers at Penn State University found that women who ate a salad starter before a pasta lunch ate fewer calories over the course of the whole meal. Just make sure the are no calorific extras on top, like croutons or a creamy dressing.
Keeps it Green
Substances called catechins in green tea appear to raise the metabolic rate slightly. By swapping five or six cups of standard tea for the same amount of green tea every day you’ll burn up to an estimated 80 calories more per day.