Did you know that slashing as many calories from your diet as possible is not the most
optimal way to lose weight?
Instead, loading your diet with whole, healthy foods that fill you up is a much better option.
These foods also boost your energy so you can crush it at the gym, prevent you from
unhealthy snacking and even provide enough calories to keep your metabolism chugging
right along.
And in today’s video we will tell you what these foods are.
From Greek Yogurt, Spinach, Almonds to Blueberries and many more, stay to find out about all
of them!
Almonds: Think of each almond as a natural weight-loss pill.
A study of overweight and obese adults found that, combined with a calorie-restricted diet,
eating a little more than a quarter cup of Almonds can decrease weight more effectively
than a snack comprised of complex carbohydrates and safflower oil, after just two weeks!
What’s more, after 24 weeks, those who ate almonds experienced a 62% greater reduction
in weight and Body Mass Index.
For optimal results, eat your daily serving before you exercise or workout.
Another study found that almonds are also rich in the amino acid L-arginine which can
actually help you burn more fat and carbs during workouts.
Raspberries: Raspberries contain one of the highest amounts of fiber per serving which
is a whopping 8 grams of fiber for just 64 calories in one cup.
Eating a diet high in fiber helps to boost metabolism which can help you burn more calories.
Try adding it to a morning Greek yogurt, oatmeal, or bed of leafy greens, like spinach.
Eggs: Eggs are a popular food, particularly for breakfast, that may help promote weight
loss.
In a small study, researchers compared the effects of eating eggs or eating a bagel for
breakfast on food intake, hunger, and satisfaction.
They also looked at levels of blood sugar, insulin, and ghrelin, known as the hunger
hormone.
They found that men who had eaten the egg breakfast ate significantly less at their
next meal, and in the following 24 hours, than those who had eaten the bagel breakfast.
Those who had eaten the eggs also reported feeling less hungry and more satisfied 3 hours
after breakfast than those who had eaten the bagel.
After breakfast, the egg group also had less of a change in their blood sugar and insulin
levels, as well as lower ghrelin levels than the bagel group.
Salmon: Salmon is incredibly healthy and very satisfying, keeping you full for many hours
with relatively few calories.
It is also loaded with high-quality protein, healthy fats and various important nutrients
like iodine.
Iodine is necessary for proper thyroid function, which is important to keep your metabolism
running optimally.
Salmon is also loaded with omega-3 fatty acids, which have been shown to help reduce inflammation,
known to play a major role in obesity and metabolic disease.
Avocado: Avocados are rich in monounsaturated fatty acids, dietary fiber, potassium and
phytochemicals which makes them one of the healthiest foods around.
People who eat avocados tend to have lower BMI, body weight and waist circumference than
people who skip this green superfood, as per a study.
While avocados are higher in calories than other fruits and vegetables, their satisfying
fat and fiber combo may help you slim down.
Apples: Apples contain pectin, which naturally slows digestion and encourages feelings of
fullness.
Studies have shown that a whole apple eaten with your meal acts as a natural appetite
suppressant, helping you consume fewer overall calories without feeling deprived.
Apples are also a good source of antioxidants, vitamin C, and fiber which can help you feel
full for a longer period of time.
Just be sure not to skip the skin, which contains much of the fruit's nutritional benefits.
Spinach: This green veggie is a weight loss superstar and easy to incorporate into almost
anything you're eating like smoothies, salads, and wraps.
Spinach is low in carbs and high in fiber, so you can eat a large volume of it for few
calories.
Plus, it contains many vital nutrients like vitamins A, K, C, E, copper, manganese, iron
and calcium which hit all the marks to ensure you meet your daily requirements for weight
loss.
A recent study showed that spinach extract contains green leaf membranes called which
can boost weight loss by 43 percent and is able to curb food cravings by up to 95 percent.
Dark Chocolate: Dark Chocolate contains flavonoids and polyphenols, both of which have strong
potential health benefits.
For one, eating dark chocolate twice a week has been linked to lower BMI, according to
a study.
A small square of chocolate can satisfy a sugar craving while keeping calories in check.
People who ate modest amounts of dark chocolate had better mood and activity levels, ate more
fruits and vegetables, and ate less saturated fat.
Green Tea: Even though green tea does not contain a lot of caffeine, it does contain
anywhere from 25-50 mg of caffeine per cup.
However, green tea also contains Catechins that are scientifically proven for their ability
to reduce visceral fat naturally.
A randomized controlled trial consisting of both men and women showed that the continuous
ingestion of a Green Tea Extract high in catechins led to a reduction in body fat, and LDL cholesterol
and, therefore, contributing to a decrease in obesity and cardiovascular disease risks.
Coconut Oil: Coconut oil contains essential fatty acids known as Medium Chain Fatty Acids.
Studies continue to show that these fatty acids can keep you full longer, allowing you
to eat significantly less per day.
Another study showed that dietetic supplementation with coconut oil seems to promote a reduction
in abdominal obesity.
Grapefruit: Grapefruit is fairly well known as a weight loss food thanks to the popularity
of the grapefruit diet.
But it turns out there may be some good research to back up grapefruit’s reputation as a
fat fighter.
A study investigated the effect of grapefruit on weight loss and found that eating half
a grapefruit before a meal can actually help people drop weight.
Researchers studied the effects of grapefruit capsules, grapefruit juice and real grapefruit.
All three seemed to help, but the folks eating the real grapefruit got the best results.
As an added benefit, grapefruit contains cancer-fighting compounds like liminoids and lycopene, and
red grapefruit has been shown to help lower triglycerides.
Plus, half a grapefruit has only 39 calories!
Oats: Oats are a perfect breakfast food to aid weight loss.
They are high in soluble fibre and, unlike most other grains, they’re high in protein,
meaning that they keep you fuller for longer.
They are also low on the glycaemic index, so they don't cause a surge in your blood
sugar levels that can make you crave snacks.
Cayenne Pepper: Who knew there was a connection between a spicy pepper scorching your mouth
and powering weight loss?
Well, according to a study, daily consumption of one of the compounds called capsaicin found
in pepper speeds up abdominal fat loss by boosting your body's ability to convert food
into energy.
It also acts as a natural appetite suppressant.
Another study found that people who ate spicy appetizers consumed 200 fewer calories at
later meals than those that did not.
All you have to do to reap the benefits is use a pinch of cayenne pepper to season grilled
fish, meats, and eggs.
Black Beans: For starters, beans are a great source of resistant starch, a type of slow-digesting,
insoluble fiber that feeds the healthy bacteria in your gut, triggering the production of
the chemical butyrate, which encourages the body to burn fat as fuel and reduces fat-causing
inflammation.
They're also one of the top sources of soluble fiber.
A recent study found that for every additional 10 grams of soluble fiber eaten per day, a
study subject's belly fat was reduced by 3.7 percent over five years.
One cup of black beans contains an impressive 4.8 grams of soluble fiber.
Cottage Cheese: This often overlooked gem is loaded with protein, filling fats, and
calcium to help you build and repair muscles, which can aid in weight loss.
It tastes really good with fruit, on whole grain toast, oatmeal or salads.
The super high protein content which is 13 grams per 1/2 cup serving, helps to keep you
full in between meals.
Quinoa: As far as grains go, quinoa is a good one to have around if you're looking to lose
weight.
It's packed with protein and fiber and contains approximately 220 calories per cup.
What's more?
Quinoa is one of the few plant foods that offer a complete set of amino acids, meaning
it can be converted directly into muscle by your body.
Turmeric: Turmeric is loaded with circumin, which gives it a yellow color.
A study found that curcumin is naturally anti-inflammatory and therefore helps fight against obesity
and insulin resistance.
More importantly, the curcumin in turmeric has also been found to improve both memory
and mood.
Which foods on the list would you make a part of your daily diet?
Do you have a favourite on this list?
Let us know in the comments section below!