Someone has correctly said – you become what you eat. Your mental and physical health directly or indirectly depends on your diet. If you want to keep your weight under control, then a few changes in lifestyle have to be made. To initiate this process, make your diet wholesome and balanced. Eat something that is a combination of taste and health.
There are also foods that boost the metabolism and trigger hormones that fight fat.
Is it a fruit? Is it a vegetable? Who cares? All you need to know is that it’s got a ton of good things for your body to help you burn fat and lose weight! A team of Japanese researchers discovered a powerful fat-blasting compound in tomatoes called 9-oxo-ODA. Other studies have found the beta-carotene and lycopene in tomatoes benefit fat loss. Researchers found people who eat beta-carotene and lycopene-rich diets have smaller waists and lower belly fat.
Additionally, tomatoes are low-calorie, low-fat, and rich in fiber! Like any bona fide superfood, tomatoes bring more to the table than just weight loss. They contain antioxidants that ward off various diseases and illnesses. So next time you go food shopping, be sure to add tomatoes to your cart.
There’s no need to eat bland and boring food when you’re trying to lose weight. This is a great time to experiment with seasonings from different cultures. Many of them have thermogenic properties that boost metabolism while simultaneously making some so-so dishes taste like they’re from a restaurant.
Some examples: mustard seed will spice up your entree as well as rev your metabolism, ginger can help with your digestion, ginseng can boost your energy, and black pepper can help burn calories. Then there’s the yellow magic spice turmeric. If you like Indian food then chances are you will like turmeric. Along with a delicious flavor, turmeric can help break up fat.
3. Organic Raw Apple Cider Vinegar
Acidic foods can increase the rate at which your body burns up carbs. They can also give your metabolism a good boost, which can lead to weight loss. Apple cider vinegar is no exception. The enzymes found in apple cider vinegar help digest food and regulate blood sugar levels. As I mentioned above, this can help crush food cravings.
Aside from adding apple cider vinegar to a salad, you can also simply add a spoonful to a glass of water and drink the mixture about 30 minutes before eating. When it comes to what brand of apple cider vinegar you use, though, don’t judge a book by its cover. Rather than using a crystal clear vinegar, you’ll want to use one that looks murky and has a cobweb-like substance floating in it. This is actually desired. It’s called the “mother,” which means it still contains beneficial compounds (including beneficial probiotics).
Apples are often viewed as the ultimate health food and rightfully so. They offer the body many health benefits, including weight loss. That’s partly because apples are high in pectin, which binds with water and limits the amount of fat your cells can absorb. Additionally, apples are high in fiber, which makes you feel full for longer. Just be sure to chew your apple really well before swallowing and go organic so you can leave the peel on! Did you know the peel is loaded with beneficial nutrients?
5. Berries (Especially Blueberries)
Berries, in general, are great for weight loss and fat loss. That’s because they are loaded with polyphenol antioxidants that can help burn fat as well as prevent it from forming. Various studies conducted on both rats and humans have looked closely at the role berries play in weight loss. Researchers have found promising fat-loss results. We singled out blueberries, however, because they are a great source of the antioxidant resveratrol, which researchers say can turn harmful white fat into calorie-burning brown fat.
When you chomp into an orange, chances are you think of their amazing dose of immune-boosting vitamin C. But did you know they also aid weight loss? While this fruit does contain a nice amount of sugar, the fiber in oranges actually helps to regulate your blood glucose levels. Additionally, oranges are low-calorie.
Although carbohydrates have gotten a bad reputation, oats play a significant role in weight loss. That’s because they contain a good amount of fiber, slow digestion, help you feel fuller longer, and boost metabolism. In one study conducted by Tufts University, researchers found people who ate three or more daily servings of whole grains (such as oats) had 10 percent less belly fat than people who ate the same amount of calories from processed white carbs.
Everyone from The Biggest Loser trainer Bob Harper to the American Heart Association says eating a bowl of oatmeal for breakfast is a good way to start your day! Along with aiding weight loss, oatmeal benefits heart health by lowering high blood pressure and LDL “bad” cholesterol levels.
8. Pine Nuts
Pine nuts contain a phytonutrient that actually helps suppress your appetite. It’s a nutrient that boosts ghrelin levels. Ghrelin is a hormone that’s often referred to as the “hunger hormone.” To put it simply, the higher your ghrelin levels are, the hungrier you are. In certain studies, researchers found people given the hormone ate significantly more than their usual food intake. This particular hormone is mainly produced in the stomach and works by signaling the brain to let it know the body wants food.
By adding pine nuts to your diet there will be no need to ever think about expensive diet pills with nasty chemicals. All you have to do is keep a supply of pine nuts available. Since pine nuts are tiny and crunchy you get to eat a lot of them without having to worry about ruining your weight loss efforts.
Lentils are gaining more popularity as a weight-loss friendly food. Their high-fiber content helps to keep you feeling good between meals and will help keep your blood sugar levels from spiking. If you’re going vegetarian you can use lentils as a good protein source. You can also use them as a side dish to compliment another protein. Lentils also help to keep your cholesterol in check.
Asparagus aids weight loss in a few ways. First things first, it’s a natural diuretic, meaning it can help rid the body of excess fluid. Second, asparagus is a detox food, meaning it can help expel toxins and other waste from the body. Lastly, it benefits digestion by feeding the gut’s good bacteria (AKA probiotics). That’s not to mention that it’s a superfood that contains plenty of vitamins and minerals that help you all-around.
A lot of dieters like the way asparagus tastes and it’s very easy to prepare.
If you’re a fan of guacamole then eat up! It’s one of the most effective weight loss snacks out there because of the main ingredient — avocado! Avocado is a unique green fruit that’s rich in mood-boosting vitamin B and can lower stress hormones. Since high levels of the stress hormone cortisol has been
12. Green Tea
Green tea contains the antioxidant ECGC, which triggers the release of fat from cells, helping to speed up your liver’s ability to turn fat into energy. Sipping a few cups of this tea every day can also help rev your metabolism. If you are someone who also works out, you will reap even greater benefits. In a recent study, researchers found people who drank 4-5 cups of green tea every day and worked out 25-minutes a day lost an average of two pounds more than non-tea drinking athletes.
TIP: Make sure you’re reaching for regular green tea and not a bottled tea filled with sugar. Since green tea is a popular tea, there are a lot of bottled versions on the market. The best thing you can do is brew your own green tea. That way you know exactly what you’re drinking.
linked to weight gain, this is just one reason avocados are so great for weight loss. Additionally, according to researchers, avocados may prevent body fat distribution around the belly and crush cravings.
Turns out your mom and your grandma were right – broccoli is really healthy for you! Along with providing your body essential vitamins and minerals it needs to function properly, the popular veggie can also help you shed fat. How? Well, broccoli is low in calories and fills you up! Although, it’s not just a filler. It has loads of nutrients per pound and it’s also packed with fiber so it keeps you regular, which keeps you feeling good. Bump up the flavor with spices or peppers. Skip the broccoli cheese soup, though, as that doesn’t work for weight loss!
14. Coconut Oil
A spoonful of coconut oil provides you with 14 grams of fat, 12 of which are saturated fats. While sat fats were once viewed as “bad” fats, today, we know not all sat fats are created equal. According to researchers, the saturated fats found in coconut oil are mostly beneficial lauric acid, which is considered an extremely healthy medium-chain fatty acid (MCFA). MCFAs are easily digested. They are also immediately converted into energy, which means they aren’t stored as fat. In fact, researchers found people who consume coconut oil have smaller waistlines because it can fight belly fat. Plus, MCFAs help to stimulate the metabolism, which leads to weight loss.
In one study conducted by the University of Geneva, researchers fed eight healthy young men between one to two tablespoons of MCFAs or LCFAs before meals. At the end of the study, researchers found the men who ate the MCFAs experienced an increase in energy expenditure by 5 percent, totaling a loss of about 120 calories per day.
In a separate two-week study, researchers looked at how eating MCFAs affected appetite. They fed six healthy men a diet high in MCFAs and found they immediately ate 256 fewer calories per day. So, as you can see, in the long run adding coconut oil to your meals can help you eat fewer calories throughout the course of a day.
15. Olive Oil
While olive oil is not full of MCFAs, it’s still considered a healthy fat. This oil, which we have nicknamed “Liquid Gold,” has powerful anti-inflammatory benefits and is loaded with nutrients that benefit weight loss. Plus, olive oil can take the place of salad dressing and other oils that are considered “bad” fats. Simply swapping out bad fats for good ones can make a world of difference for your waistline and body fat.