When it comes to weight loss we can tell you for sure that there are no magic pills which will help you.
The road to the body you want is long and requires consistency and perseverance but also some knowledge. Exercise is very important for building a healthy, fit body, but nutrition is crucial for getting there.
So what do you need to include into your diet in order to get the right combination? Keep on reading to find out which 20 kinds of food will help you the most to lose weight.
As you already know, apples are great for your health, but you should know that they also work amazing as fat burners. They contain polyphenol compounds which can affect the body fat.
Overweight people mostly have a low level of adiponectin, and are more susceptible to inflammations, high blood pressure, insulin resistance and atherosclerosis. It’s proved by a Harvard research that the more apples you eat – the more weight you lose.
There are many and many health benefits that blueberries offer. But what you might not know is that they help you pronounce your abs.
Besides all the healthy nutrients blueberries contain, they are rich in pterostilbene, which is an antioxidant that’s very proficient in cleansing your body. Blueberries also help you lose weight in the long run.
You’ve probably hated this kind of food when you were a child. But now as a grown up you should realize that including beans into your diet is a must. They are very rich in crucial nutrients like fiber, vitamins, protein, antioxidants and minerals.
In addition, as claimed by a recent research, a diet which is based on beans, high in fiber, has the same effect as a low-carb diet, but the bean based diet is more beneficial when it comes to the improvement of the cholesterol level.
Moreover, a study by the University of Minnesota showed that having meals based on beans can satiate you as much as beef would, but with less calories consumed.
Mushrooms not only taste great, but are also very low in calories. A research published by the “Journal of food science” says that replacing 80% of ground beef with mushrooms has great health benefits.
You can boost the flavor of the beef if you add mushrooms to it, and at the same time reduce the caloric level, and increase the vitamin B, vitamin D and potassium level. You can also add mushrooms to pasta meat sauce, taco filing and burgers.
Potatoes were once known as bad for your waistline. But, as it turns out, the high level of resistant starch found in potatoes makes them the perfect food for losing weight. Because of the fact that the starch takes up more space in your digestive system you feel full even if you’re not.
Also, starch is resistant to digestion, so it goes in and out of your system but it doesn’t enter your bloodstream. And with this, the chance that it will transform into body fat is reduced.
Including salmon into your diet is one of the first things you should do if you’re trying to lose weight. It’s healthy and it’s also very rich in omega 3 fatty acids.
A research published by The American Journal of Clinical Nutrition proved that eating food rich in omega-3 combined with a short cardio will result in weight loss but will also lower the triglyceride level. In addition to being rich in omega – 3, salmon is high in protein.
Taking all this into consideration, salmon is the perfect food for weight loss.
7. Sprouted bread
If you compare regular bread with sprouted bread you will see all the benefits of sprouted bread when it comes to weight loss. The glycemic index of sprout bread is significantly lower than the one of other breads, which results in a slower releasing of carbohydrate energy.
As you probably already know, nuts are a good asset when it comes to weight loss. A research by The Loma Linda University says that if you include pistachios, hazelnuts and almonds into your diet you will lose weight faster. And this might sound weird seeing as nuts are very caloric.
But besides the calories, nuts and especially pistachios are full of fiber, protein, minerals and vitamins, which makes you feel satiated longer. Also, pistachios are the least caloric ones of all the other nuts.
9. Split peas
If you are looking for the perfect source of fiber – split peas are your choice. 13 grams of fiber are contained in just a ¼ of a cup of split peas. And the reason this is very important is that foods rich in fiber improve the blood sugar level, increase the good bacteria in the digestive system, and reduce hunger. In addition, split peas are very rich in vitamins and minerals.
The pea protein powder is believed to be one of the best protein powders. The powder mostly consists yellow split peas and is full of anabolic amino acids.
Even though it may sound weird, but chocolate is one of the ideal foods for weight loss. A research by the Archives of Internal Medicine proved that consuming chocolate more often lowers down the BMI.
And this works due to the flavonoid antioxidants found in chocolate which reduce the fat deposition. But, moderation is always the key. A larger amount of chocolate can have an
unfavorable effect on your weight, but an ounce of dark chocolate can help you in many ways.
11. Olive oil
The essential thing about weight loss is finding a way to make the fats in your body work harder. And the perfect thing for this is olive oil. A research conducted in Italy proved that the oleic acid found in olive oil can increase the level of oleoylethanolamide, and with this reduce the feeling of hunger.
12. Frozen bananas
You can make your protein shakes even healthier and creamier if you add frozen bananas to them. Also, you will increase the volume of the shake and recharge your body after a workout.
13. Hot sauce
Another thing which helps with weight loss is increasing the hotness of your meals. Capsaicin, found in chili peppers, is thought to be one of the best assets in the fight against obesity. It speeds up the burning of the fat and it awakens your metabolism.
14. Kale, broccoli, brussels sprouts, cauliflower
And even though these are different plants, we’ll talk about them as a unit due to their similar properties.
A research by Harvard University which observed the changes in the body composition of 130.000 subjects proved that if you consume more non – starchy vegetables with a lower glycemic index you can have better results when it comes to weight loss.
These vegetables are full of healthy nutrients, and are very rich in fiber which means that if you consume them you will feel full without consuming too much calories. It’s recommended you eat one of these vegetables two times a day.
15. Chia seeds
The chia seeds are the ideal thing when it comes to cravings. They are full of soluble fiber, which swell in the stomach. This makes you feel satiated, even if you’re not. This makes them the perfect supplement to shakes or other drinks.
16. Green tea
A research by the Journal of the International Society of Sports Nutrition showed that your rate of fat oxidation can be 25% higher during exercise if you consume green tea.
This tea has a high concentration of catechin polyphenols which makes it the perfect, healthy drink. It helps you burn fat and stay hydrated simultaneously.
17. Greek yoghurt
Many people eliminate dairy from their diet if they want to lose weight. But this is a common mistake. It’s been proved that regular exercise and a dairy – based diet low on calories, can help you get a leaner body. The Greek yoghurt if full of proteins which keeps you satiated for a longer time. This makes this yoghurt the perfect, healthy snack.
18. Ground beef and other meat
Meat is an excellent source of protein, which helps you lose fat. In addition to the fat burning process, meat can help you increase lean body mass. Meat has a high thermic effect, which basically is the number of spent calories through chewing, digesting and absorbing food.
19. Spaghetti squash
This meal, known as vegetable spaghetti makes the perfect substitute for pasta. It is low on carbs and calories and has a nutty flavor.
One of the biggest problems of dieting is an empty stomach. But oatmeal can help you overcome this. A study conducted at New York’s University Center found that if you eat oatmeal for breakfast you will feel satiated, and also reduce the amount of calories.
Oat is rich in fiber which helps you avoid other meals full of calories.