Mar 28, 2019

11 Best Foods for Fast Weight Loss

When it comes to weight loss, most people spend too much time doing different types of exercises that will burn body fat and tone muscles. However, there’s no point in going to the gym if you’re not paying attention to things you eat every day. There’s no amount of exercises that can offset a diet of burgers, pizzas, and beers. Once you understand how foods affect your digestion and metabolism, you can create a balanced diet including meals that’ll fill you up, keep you nourished, and help you losing weight. Here are the best foods for the job.

  • It seems like avocados are the new holy grail of nutrition nowadays — no matter how you eat it, it’s going to be good for you. They’re rich in monounsaturated fatty acids, magnesium, vitamins E and C, and dietary fibers. A recent study published in the Internal Medicine Review journal showed that people who eat avocados are 33 percent less likely to be obese.

    Because of the high calorie and fat content, avocado consumers tend to feel satiated and crave less food. New research in the Nutritional Journal recently discovered that eating avocado makes you 40 percent less likely to eat again for the following three hours after lunch.

  • Much like sardines and tuna, salmon is a fish with high-quality protein and plenty of good fats, especially omega-3 fatty acids. Omega-3 is associated with inflammation reduction, which in turn is essential for the treatment of obesity and increased metabolism.

    Salmon is packed with monounsaturated and polyunsaturated fatty acids (MUFA and PUFA), and a recent study showed that those who consume more MUFA-rich foods lost an average of four kilograms. Fish is a great source of iodine too, which helps the thyroid function better and is associated with good metabolism.

  • There’s a large variety of beans and pulses out there. While each one has its own particular benefits, all of them are incredible sources of proteins, fibers, and resistant starches, which are associated with satiety. Your body takes time to digest resistant starches, so you feel fuller for longer. In fact, a 2011 study found that those who consumed lentils had their appetite reduced at their next meal.

    Another 2016 study published on American Journal of Clinical Nutrition concluded that one serving of pulses (132 grams of lentils, chickpeas, etc.) a day is enough to see significant weight reduction. The meals with and without pulses had the same total number of calories, so researchers found that people could maintain the same calorie intake, but also be able to control their weight.

  • If you’re used to putting plenty of vinegar on your salads, it might be a surprise to know that it may be helping you keep your weight at bay. Studies show that eating vinegar along with other high-carb foods can increase satiety and make you consume fewer calories throughout the day.

    Some people also like to dilute apple cider vinegar in water and consume smalls amounts daily. A study spanning 12 weeks found just 15 to 30 milliliters of vinegar per day can cause a weight reduction of up to 1.7 kilograms.

  • While nuts are sometimes considered too caloric, they’re not as bad as people think. Apart from being a great source of protein and fibers (which lead to satiety), the types of fat content are mainly MUFA and PUFA, which you already know are good for you.

    Even adding just one daily serving of almonds to your diet, instead of eating crackers or other high-carb snacks can lead to weight-loss according to a study in the International Journal of Obesity. Another study spanning five years published in the European Journal of Nutrition concluded that people who consume nuts are less likely to become obese.

  • One of the reasons fruits are always featured in weight-loss diet lists is because they’re low-energy-density foods. As they tend to be high in fibers and water, they have fewer calories per gram, which means that when you eat them, you still feel full yet have a lower calorie intake.

    But when you look closer at each fruit, you’ll learn that apples and bananas are full of pectin and resistant starch respectively, which naturally slows digestion. Or that flavonoid-rich fruits such as strawberries and blueberries are known to contribute to weight maintenance. Even grapefruits have compounds that reduce the hormone insulin, which is associated with fat-storage.

  • If you thought you had to abandon cheese to lose weight, think again. Unlike other dairy products, cottage cheese has a super high protein content and low amounts of fat and carbs, which as we’ve learned before can keep you satiated for longer without adding too many calories to your diet.

    It’s worth noting that dairy products are also high in calcium, which studies have shown can help burn fat and consequently weight loss. If, however, cheese is not your thing, don’t worry, the next best thing is yogurt, more specifically Greek yogurt and the Icelandic Skyr.

  • Many people have some aversion to hot food, but next time you’re deciding what to eat, you may want to give it another try. Chili peppers contain capsaicin, which is a chemical compound that helps the body burn fat. In fact, it can sometimes burn up to 90 calories after a meal.

    One study shows that consuming one gram of red chili peppers per meal can reduce cravings of fatty and sweet food and increase fat burning on those who don’t usually eat them. However, if you’re a spicy food lover, it may not work with you as you probably have built up some tolerance over time.

  • Remember low-energy-density foods? What if you could replicate them? When you make soups and smoothies, you’re essentially reducing the energy density of the meal as you add water to make it into a liquid. But just make sure to go easy on the cream or coconut milk, so it’s not too fatty.

    In fact, some studies have shown that if you take a solid food meal and turn it into a soup, you’ll feel more satiated and also consume fewer calories. And they’re also the perfect meal to keep you warm during the winter.

  • Quinoa and brown rice are both whole grains. Because they’ve been associated with high carbs content in recent years, which is true, they received a bad reputation. However, that’s not the whole story as these grains can actually help you lose weight as long as you eat them in small quantities.

    Quinoa has an extremely high fiber content — up to 16 grams per every 100 grams — which is linked to lower cholesterol, reduced sugar levels, and increased fullness. Brown rice is packed with resistant starch, which promotes slow digestion and in turn, helps you burn fat.

  • Coconut oil is super trendy right now, and with good reason, it’s full of medium-chain fats called triglycerides (MCTs). Like other fatty acids, it’s been shown to increase satiety and help people burn more calories.

    A 2009 study found that people who consumed 30 milliliters of coconut oil over a 12-week period ended up with smaller waist circumferences. And another study concluded that people who ate 30 grams of medium-chain triglycerides per day (10 grams for breakfast, lunch, and dinner each) spent five percent more energy, which is about an extra 120 calories per day.

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