Category : health , 2 years ago
Different foods go through different metabolic pathways in the body. Not all calories are created equal. They can have vastly different effects on hunger, hormones and how many calories we burn.
Here are the 11 top weight loss foods on earth:
1. Whole Eggs: Once feared for being high in cholesterol, whole eggs have been making a comeback. They’re high in protein, healthy fats, and can make you feel full with a very low amount of calories.
What’s more… they are among the best foods you can eat if you need to lose weight.
Eggs are also incredibly nutrient dense and can help you get all the nutrients you need on a calorie restricted diet. Almost all the nutrients are found in the yolks.
2. Leafy Greens: Leafy greens include kale, spinach, collards, swiss chards and a few others. They have several properties that make them perfect for a weight loss diet.
They are low in both calories and carbohydrates, but loaded with fiber. Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories.
Leafy greens are also incredibly nutritious and very high in all sorts of vitamins, minerals and antioxidants. This includes calcium, which has been shown to aid fat burning in some studies.
3. Salmon: Oily fish like salmon is incredibly healthy. It is also very satisfying, keeping you full for many hours with relatively few calories. Salmon is loaded with high quality protein, healthy fats and also contains all sorts of important nutrients.
Fish and seafood in general, supplies a significant amount of iodine. This nutrient is necessary for proper function of the thyroid, which is important to keep the metabolism running optimally.
Salmon is also loaded with Omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic disease. Mackerel, trout, sardines, herring and other types of oily fish are also excellent.
4. Cruciferous Vegetables: Cruciferous vegetables include broccoli, cauliflower, cabbage and brussels sprouts. Like other vegetables, they are high in fiber and tend to be incredibly fulfilling.
What’s more… these types of veggies also tend to contain decent amounts of protein.
They’re not as high in protein as animal foods or legumes, but they’re high compared to most vegetables. A combination of protein, fiber and low energy density makes cruciferous vegetables the perfect foods to include in your meals if you need to lose weight. They are also highly nutritious, and contain cancer fighting substances.
5. Beans and Legumes: Some beans and legumes can be beneficial for weight loss. This includes lentils, black beans, kidney beans and some others.
These foods tend to be high in protein and fiber, which are two nutrients that have been shown to lead to satiety. They also tend to contain some resistant starch.
The main problem is that a lot of people have problem tolerating legumes. For this reason, it is important to prepare them properly.
6. Avocados: Avocados are a unique type of fruit. Whereas most fruit is high in carbs, avocados are loaded with healthy fats.
They are particularly high in monounsaturated oleic acid, the same type of fat found in olive oil. Despite being mostly fat, they also contain a lot of water, so they aren’t as energy dense as you may think.
Avocados are perfect as additions to salad, because studies show that the fats in them can increase the nutrient uptake from the vegetables 2.6 to 15-fold. They also contain many important nutrients, including fiber and potassium.
7. Apple Cider Vinegar: Apple cider vinegar is incredibly popular in the natural health community. It is popular for use in condiments, like dressings or vinaigrettes. Some people even dilute it in water and drink it.
Taking vinegar at the same time as a high-carb meal can increase feelings of fullness and make people eat 200-275 fewer calories for the rest of the day.
Vinegar has also been shown to reduce blood sugar spikes after meals, which may lead to all sorts of beneficial effects on health in the long term.
8. Chili Pepper: Eating chili peppers may be useful on a weight loss diet. They contain a substance called capsaicin, which has been shown to help reduce appetite and increase fat burning in some studies.
This substance is even sold in supplement form and is a common ingredient in many commercial weight loss supplements. One study showed that eating 1 gram of red chilli pepper reduced appetite and increased fat burning in people who didn’t regularly eat peppers.
However, there was no effect in people who were accustomed to eating spicy food, indicating that some sort of tolerance can build up.
9. Grapefruit: One fruit that deserves to be highlighted is grapefruit, because its effects on weight control have been studied directly.
The grapefruit group also had reductions in insulin resistance, a metabolic abnormality that is implicated in various chronic diseases.
So, eating half a grapefruit about a half hour before some of your daily meals may help you feel more satiated and eat fewer overall calories.
10. Coconut Oil: Not all fats are created equal. Coconut oil is high in fatty acids of a medium length, called Medium Chain Triglycerides (MCTs). These fatty acids have been shown to boost satiety compared to other fats, as well as increase the amount of calories burned.
There are also two studies, one in women and the other in men, showing that coconut oil led to reduced amounts of belly fat. Of course, coconut oil still contains calories, so adding it on top of what you’re already eating is a bad idea.
So this is not about adding coconut oil to your diet, it is about replacing some of your other cooking fats with coconut oil. Extra virgin olive oil is also worth mentioning here, because it is probably the healthiest fat on the planet.
11. Full-fat Yoghurt: Another excellent dairy food is yoghurt. Yoghurt contains probiotic bacteria that can improve the function of your gut. Having a healthy gut may potentially help protect against inflammation and leptin resistance, which is the main hormonal driver of obesity.
Just make sure to choose full-fat yoghurt… studies show that full-fat dairy, but not low-fat, is associated with a reduced risk of obesity and type 2 diabetes over time.
Low-fat yoghurt is usually loaded with sugar, so it is best to avoid that stuff like the plague.