Losing weight is not an easy thing. You have to follow a suitable weight loss diet as well as do regular exercise to trim extra fat. You have a wide variety of foods to choose for your diet plan as not all foods are the same. Different foods have different effects on the body. Some foods can help you lose weight easily as they help you feel fuller longer and/or increase the amounts of calories you burn.
Here are 8 foods you should keep in your weight loss diet
Apples are high vitamins and dietary fiber. They are also low in energy density.
In one study, researchers asked women between the ages of 30-50 to add 3 apples per day to their diet, 3 pears per day, or 3 oat cookies per day. The food group lost a pound on average more than the oat group.
In another study, researchers instructed women to eat 300 grams of apples (1.5 large apples) per day. They lost 2.9 lbs over a period of 12 weeks.
Eggs are among the best food you can eat to lose weight.
Studies suggest that high-protein foods reduce appetite and increase fullness compared to low-protein foods. Eggs are high in protein. Eating eggs for breakfast increase fullness and reduce food intake during later meals.
Many studies have been done on the effects of eating eggs in the morning. One study found that people who ate eggs for breakfast ate 270-470 calories less at lunch and dinner.
Studies also showed that eating eggs for breakfast cause up to 65% greater weight loss over 8 weeks.
3. Unsweetened Coffee
Coffee is a great weight loss beverage. It’s healthy, natural, and rich in antioxidants. It helps you lose weight by boosting your metabolic rate and increasing fat and calorie burning.
The higher your metabolic rate, the easier it is for you to lose weight. Some studies show that caffeine can increase the metabolic rate by 3-11%.
Studies also show that caffeine can increase fat burning by up to 29%.
Drinking caffeine in the afternoon fills your stomach and reduces your appetite. As a result, you will lose your craving for snacks and sweets.
If you don’t like coffee, drink green tea. It works just well.
4. Coconut Oil
Coconut oil doesn’t lead to significant weight loss like other items on this post. But they can be effective at helping you lose belly fat.
Coconut oil consists mostly of healthy medium chain saturated fatty acids (MCTs) . This MCT acts differently. They don’t get end up as stored body fat like longer chain fatty acids. One study of rats found that medium chain fat fed rat gained 23% less fat.
Another study found that people who ate 1-2 tablespoon medium chain fat per day burned 120 calories more every day.
Keep in mind that calorie counts when it comes to weight loss. So instead of adding coconut oil to your diet, replace coconut oil with some of the other fats in your diet.
Drinking water benefits weight loss. Water is an appetite suppressant. Drinking water before meals can make you feel fuller and reduce your food intake.
One 12-week study found that people who drank half a liter of water 30 minutes before a meal lost 9 pounds over the course of the experiment.
Water also increase calorie burning. This known as resting energy expenditure. One study found a 30% increase in resting energy expenditure after drinking cold water. This is because when you drink cold water, your body needs to warm the water up to body temperature. So it uses extra calories.
Based on various studies, drinking 1-2 liters every day should be enough to help with weight loss.
Yogurt is a good source of calcium. Calcium slows down production of the hormone control, which significantly lowers belly fat.
A team from Harvard analyzed the eating habit of around 120,000 people. Yogurt was the highest ranked food linked with weight loss.
Another study found that people who ate three servings of yogurt a day lost 22% more weight and 61% more body fat.
Yogurt is also a good source of protein and contains little fat. So it’s is a great food for weight loss.
Eating yogurt regularly can also lower LDL “bad” cholesterol, and reduce inflammation.
Protein and fiber are very satiating. Nuts are high in protein and fiber.
Nuts are also high in calorie. But studies suggests that if you eat nuts, you are likely to eat less later in the day. This decrease makes up for nut’s calorie.
Nuts are also resistant to digestion. So it’s hard for the body to access their calorie. About 20% of the calorie never get absorbed by the body.
Several study has found that nuts cause weight loss and reduce waist size. One study shows that people who substituted nuts with other foods lost about 1.4 extra pounds and half an inch from their waists.
Protein is extremely important for weight loss. They reduce appetite and burn more calories.
One study found that protein at 30% of calories caused calorie intake drop in participant by 441 calories per day. So eating fish and meats is important when you are trying to lose weight.
Salmon is probably the best source of protein when you are trying to decide on a fish. In one study with animals, researchers found that groups eating salmon had significantly lower weight gains than groups eating other fishes.
Salmon also help prevent insulin resistance and type II diabetes.
Eat fish 2-3 time a week and make salmon your biggest source of protein from fish.
If you want to lose weight, consume these foods as often as possible.
But remember that these won’t work if you have a poor diet. Eat these in addition to a healthy diet and workout plan.
You can consult your doctor for perfect weight loss diet & exercise plan.