Obesity has become a major worry in the world we are living in today; this is a major concern to both the young and the old but with a little change in our lifestyle, we can be able to counter this problem. The main contributing factor to this problem is the food that we eat, we tend to opt for a quick take away meal that is packed with huge amount of calories, and these just sit in our bodies as most people are not very physically active, the first and easy step to weight loss is through diet change. Below I have outlined some of the recommended foods that can help you loose weight.
Fish is good for your heart as well as for your gut. That’s because omega-3 fatty acids help you feel full longer, research has proved. In the study, dieters who ate salmon felt fuller 2 hours later than those who either didn’t eat seafood or had cod, a fish with little fat. The researchers found that eating foods high in omega-3 increased blood levels of leptin, a hormone that promotes satiety. If you don’t like fish take a fish-oil capsule every day – one that has 500 milligrams of the omega-3s DHA and EPA. It offers the same benefits as salmon.
If you are looking towards weight loss, take fruit juice in the morning. Drinking milk at breakfast can help you eat less at lunch, scientists say. In their study, overweight people who downed about 2 1/2 cups of skim milk in the morning consumed 8.5 percent fewer calories at an all-you-can-eat lunch spread than people who drank the same amount of fruit juice. Both beverages had an equal number of calories, but the milk contained 25 grams of protein while the fruit juice had virtually no protein and 63 grams of sugar. Those may be big servings, but the principle remains: Protein helps you feel fuller throughout the morning.
Scientific study shows that people who consume beans are 23 percent less likely to have large waists than those who said they never ate them. The bean eaters in the survey also tended to have lower systolic blood-pressure measurements. Legumes are rich in belly-filling fiber as well as potassium, which helps fight hypertension. Aim for half a cup of cooked beans 3 or 4 days a week.
Eating eggs and bacon in the morning can help you control your hunger later in the day. Indiana University scientists determined that dieters who consumed their biggest dose of daily protein at breakfast felt full longer than those who ate more of the nutrient at lunch or dinner. They are also less likely to overeat the rest of the day. To fend off hunger, shoot for at least 20 to 30 grams of protein at breakfast.
Turns out, an apple a day may also keep the extra weight away. Researchers discovered that people who ate a large apple 15 minutes before lunch took in 187 fewer calories during lunch than those who didn’t snack beforehand. (The apples had around 128 calories.) What’s more, they reported feeling fuller afterward, too. Sure, the fruit is loaded with belly-filling fiber, this is a good way to achieving the desired weight loss.
FAT BURNING FOODS
Well-controlled research has also proven that a compound in green tea called epigallo-catechin gallate (EGCG) gives small but significant increase in 24 hour metabolic rate. It would take 3-4 strong cups of green tea to get the necessary amount, 270-300 mg of EGCG, or it can also be obtained from green tea extract supplements.
However, there is a catch. The fat burning (thermogenic) effect of these foods is real, but very small. A study published found that a dose of hot pepper (in an amount that could be tolerated), only increased metabolism by 21 calories. Green tea extract fared a little better, but not much. In fact, it’s controversial whether this short term (24 hour) increase in metabolism will have any impact on actual weight loss over time.
Green tea, it’s extremely healthy, and is therefore recommended as a beverage. And, if you like hot peppers and hot spicy foods, by all means enjoy them – they can be quite nutritious – and they may give a tiny boost to your metabolism. Just don’t expect any weight loss miracles; you have to work hard at it.
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