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Swap some of your food choices with these fat-fighting foods to lose weight (or just keep from gaining weight) and feel fantastic!
Pronounced "keen-wa," quinoa is a superfood that people should incorporate into any weight-loss diet. In just one cup, you'll get 8 grams of hunger-fighting protein, 5 grams of filling fibre, plus trace amounts of iron, zinc, selenium, and vitamin E. Like rice, quinoa requires little effort to prepare. You can toss some vegetables, nuts, and lean protein in to make a fast, healthy dinner.
Scientific research suggests cinnamon can help keep blood sugar levels steady. This could limit your appetite, particularly in persons with type 2 diabetes. But nearly everyone can benefit from cinnamon. Blend some into your yoghurt or stir it into your tea for a calorie-free sweetener.
Several studies show that consuming green tea can aid in fat burning and thus weight loss. Catechins, found in green tea, are a phytochemical that has been shown to influence metabolism temporarily. In addition, green tea has many health benefits. However, you may need to drink it multiple times daily to reap all of them. We recommend drinking the tea hot, so it forces you to sip slower, making for a relaxing and contemplative experience several times throughout the day. These breaks can help enhance your mental health.
Greek yoghurt is packed with protein—almost twice as much as regular yoghurt. Thus, it takes a lot longer time for the food to exit your stomach, prolonging the feeling of fullness. Additionally, protein requires more energy (calories) to digest than carbohydrates. Select options that are fat-free or low-fat and sugar-free.
You can get 7 grams of protein and other essential elements from just one egg, which only has 75 calories. Just keep in mind that your metabolism will rev up more quickly in response to the digestion of eggs than to the digestion of a breakfast high in carbohydrates. The good news is that eggs are now considered safe for consumption by those watching their cholesterol levels. So saturated fat, not cholesterol in the diet, is the real enemy.
Oatmeal has three benefits: it's hot, has fibre-rich whole-grain oats, and contains a lot of water. This combination is quite filling. In addition, eating a hot meal slows you down, and the extra water and fibre will keep you full for longer. A bowl of oatmeal for weight loss shouldn't have any sugar in it. For a delicious flavour, try only stirring in some cinnamon or nutmeg. If it needs sweetening, use a banana or raw honey.
Low-fat and high-fibre whole-grain rye crackers are an excellent substitute for standard crackers. According to scientific research, substituting whole grains for refined ones has been linked to decreased abdominal fat. That's not limited to crackers alone. Switching to other whole-grain alternatives such as bread, cereals, and pasta have the same health benefits.
A unique whole grain is bulgur wheat, the sort found in tabouli. It has a lot of protein and fibre but very little fat and calories. This will help you feel full while consuming fewer calories. It's delicious, too! One might make it into a complete meal by adding beans and a little more of everything (tomato, cucumber, and parsley).
Three cups of plain, air-popped popcorn will only provide about 100 calories. The volume is increased without additional calories or sugar from all that air. But you can't add anything like butter or caramel to it! Garlic salt is delicious or herbs.
You can't go wrong with a raw vegetable for a snack. They're low in calories and full of water, so you feel full quickly and satisfying to crunch on. Diced celery provides only eight calories in half a cup. Peanut butter on celery or dipping carrots in salsa are two tasty ideas to make the veggies a little more exciting without making them unhealthy. Substitute raw vegetables with the low-fat dip when you're craving chips.
Consider the standard additions to a baked potato: melted butter, sour cream, some shredded cheese, and perhaps crumbled bacon. It's possible that you can use sweet potato in its place. Unless you want to experiment with cinnamon, you probably don't need to add much to baked sweet potatoes because they already have a lot of flavours. In doing so, you can avoid consuming many unnecessary calories. Sweet potatoes are a super source of many nutrients, including potassium, beta-carotene, vitamin C, and fibre.
Capsaicin is a flavourless substance found in hot peppers. Although it is more common in habaneros, it can also be found in jalapenos. Capsaicin may temporarily suppress appetite and increase metabolic rate. However, it's unlikely to significantly impact weight unless you eat less food because it's spicy.
Beans are nutrient-dense and filling, and they also count as a vegetable. Therefore, very few calories are needed to achieve satiety. In addition, garbanzo beans, often known as chickpeas, are incredibly versatile and can be used in various dishes.
Broth-based (NOT creamy) soups have several positive qualities. Their high water content ensures fullness with the fewest number of calories. In addition, heat discourages overeating. If eaten before a meal, soup can take the place of higher-calorie foods (you eat less of the calorie-dense food in a meal). Finally, soup on its own can be a filling dinner if you add a protein like chicken or fish as well as veggies and beans.
Eating a salad is another helpful method to get full before a meal. The high water content of lettuce makes it a great stomach filler. That leaves less room for fattier foods that might come later in the feed. Make your salad interesting by adding veggies or a bit of fruit and shredded cheese. Dressings can add a lot of calories, so use them VERY cautiously. Better yet, use vinegar. Apple cider vinegar is delicious and very good for you.
You can feel full on fewer calories thanks to grapefruit. This is because the body needs more time to break down its soluble fibre content. It has been shown that consuming half a grapefruit or a glass of grapefruit juice before a meal will help you eat less and feel fuller on fewer calories.
High-water-content foods tend to be more filling. This tells your stomach it's full and makes place for fewer calories. Numerous raw produce items are nutrient- and water-rich and low in calories. A fantastic illustration of this is the watermelon. It provides some vitamin A and C in addition to being a good source of the antioxidant lycopene.
Apples and pears have similar high water content. Consuming them with the skins adds fibre and helps you feel full for longer. Don't drink fruit juice; eat whole fruits instead. For optimal benefit, chew your fruits thoroughly to release their fibre content. This is more time-consuming than drinking a smoothie, but you'll burn more calories as you chew.
Like many other fruits, Berries have a high water and fibre content, which means they can help you feel full for longer. They're sugary, too, so you can fulfil your sweet taste without consuming as many calories as you would with something like cookies or brownies. Antioxidant-rich blueberries and raspberries are excellent choices.
Contrast two cups of grapes with a quarter cup of raisins. Both versions have about the same number of calories (100), but the two cups of grapes will leave you feeling fuller than the small quarter cup of raisins. Dried fruits like raisins provide vitamins and pleasant flavour and texture to a salad but must be used judiciously.
You may be able to ramp up your metabolism by drinking the world's favourite beverages. Though it only increases metabolic rate slightly. Adding extra ingredients like milk and sugar will make this drink NOT weight-loss friendly.