Weight Loss: 7 Best Foods to Flush Fat

Weight Loss: 7 Best Foods to Flush Fat

Weight Loss

Both low in calories, high in fiber and protein, these slimming foods increase your metabolism and flush fat!

Among the best foods to lose weight and melt fat: green tea

Green tea would be among the best fat-burning foods. According to a study published in the Journal of Nutrition, green tea makes it possible to melt fat if one also walks. The subjects received either a drink containing catechins, potent green tea antioxidants, or a drink that did not. Everyone also did 180 minutes of exercise per week, especially walking. After 12 weeks, subjects in the first group had lost 7.4% more abdominal fat than those in the second group.

Oats and barley to remove abdominal fat

By taking barley as a side dish rather than white rice, you could promote the elimination of your abdominal fat. This is at least the conclusion of a study published in the American Journal of Clinical Nutrition. Diet subjects were instructed either to avoid whole grains or to take their servings of whole grains (whole wheat bread, oats, barley, brown rice) for 12 weeks. Although the subjects of both groups lost the same number of pounds, those who consumed whole grains managed to flush the abdominal fat. Be sure to take at least three servings of whole grains per day.

Low-fat milk, low-fat yogurt, and Swiss cheese

In a review of more than 90 studies published in Nutrition Reviews, it was found that a high calcium intake had a real impact on body health. If you do not get enough calcium from your diet, you will have more trouble losing weight.

When your calcium levels are low, the body secretes hormones that allow better use of calcium from foods. The problem is that, as a result, the body signals the fat cells to keep the fat. Dairy products, including milk, cheese (especially Swiss) and yogurt are the preferred sources of calcium. Take three servings a day; maybe you will not lose 45 pounds, but if you monitor your caloric intake, you could lose nearly 7 pounds.

Apple, pear and sweet pepper

These three foods have in common their richness in flavonoids, chemicals naturally present in foods of vegetable origin that could exert an action on fat. According to a study published in the American Journal of Clinical Nutrition, women who consumed the highest amount of flavonoids had significantly lower body mass index over a 14-year period than those who consumed less. Animal studies have shown that these flavonoids increase energy expenditure (hence calories) and muscle absorption of glucose, and help to burn more fat, explains Laura Hughes, MSc, principal investigator of the study and nutrition epidemiologist at Maastricht University in Netherlands. Onion, as well as green and white tea also contain flavonoids.

Flax seeds to cause weight loss and melt fat

These shiny, hazelnut-flavored seeds contain lignans, which according to the results of a study published in the British Journal of Nutrition were associated with lower fat mass and body mass index in postmenopausal women. “Previous studies in mice have shown that lignans reduce fat mass”, said Anne-Sophie Morisset, dietitian, MSc, and lead author of the study conducted at Laval University in Quebec City. It was therefore not surprising to discover that the consumption of lignans led to weight loss. She advises consuming each day a tablespoon of ground flax seeds, adding them to cereals, yogurt or salads. Sesame seeds, multigrain bread, hummus, garlic, dried apricot, soybeans, sunflower seeds and pistachio are other good sources of lignans.

Eggs to lose weight and maintain muscle mass

Eggs are an excellent source of protein, which in addition to contributing to a better mood, maintaining muscle mass and providing a sense of satiety. To lose weight and flush fat, one must reduce its caloric intake, but not at the expense of proteins. In a study published in the Journal of Nutrition, subjects who followed a moderately high-protein diet (40% protein and 30% carbohydrate) had lost 38% body fat more than those on a diet rich in carbohydrates (55% carbohydrates and 15% protein).

Proteins promote weight loss first, because the body uses more energy, so calories, to degrade protein than for other groups of nutrients. When you lose weight, proteins help maintain muscle mass; but muscles burn more calories than fat. Finally, they satisfy more than carbohydrates.

Our advice: take protein at every meal, especially at lunch where they are lacking. The egg is a cheap solution. You can also take a hard-boiled egg, which is significantly better than chips or a chocolate bar. In addition, it is one of the few natural sources of vitamin D, a nutrient that, according to the results of preliminary studies, could promote the maintenance of a healthy weight.

Read also

A list of healthy low-calorie foods to choose for breakfast

A list of healthy low-calorie foods to choose for breakfast

Nutrition, Weight Loss

Do you want to have delicious and nutritious breakfast that does not hinder your goal to lose weight? According to weightofthenation.org, in a low-calorie diet, for example, a 1800 calorie diet, breakfast should supply 25 percent of the daily total calories. In this issue, we recommend some low-calorie foods for breakfast that will provide the nutrients and energy needed to start the day, without you be sorry for having eaten more.

Eggs

Eggs are one of the best foods for breakfast as we remain satisfied longer and, thus, help us eat less during the morning. In addition, they are rich in protein (6 grams per egg) and healthy fats. They are delicious, easy to cook and very versatile.

Nut butter

To accompany your slices of bread or your bowl of cereal, nothing better than a few tablespoons of nut butter. This butter provides protein and unsaturated fats. Another important fact is that it contains very little sugar, only the amount needed to maintain stable blood glucose levels during the day. Did you try it?

Quinoa

Quinoa is a whole grain that comes from Peru. It is full of protein and is ideal to start the day with full energy. It also holds a significant amount of fiber, which is perfect to whet your appetite for longer. You can consume it as a side dish of fresh fruit, nuts or use it to prepare bread, muffins or other baked goods.

Almond milk

Are you looking for an easy way to cut calories? Well, replaces cow’s milk for almond. While a cup of skim cow milk provides 90 calories, a cup of unsweetened almond milk contains just 35 to 40. The good news is that also retains two essential nutrients of regular milk: vitamin D and calcium. In your breakfast, drink a glass of almond milk or, use it with coffee or prepare smoothies.

Chia seeds

These seeds are rich in omega-3 fatty acids, so they are super-healthy foods. According to a study published in the European Journal of Clinical Nutrition, people who consume these seeds in their bread or smoothies at breakfast time maintain their levels of blood sugar stable throughout the day. As a result, they spend their day less hungry and have less appetite.

Rye bread

Replace white bread with rye bread. This has a higher fiber content, so eating rye bread will help you be satisfied longer. In fact, a study says that people who eat rye bread are less hungry for 8 hours compared to those who eat the same amount of wheat bread.

Blueberries

Blueberries are one of the most antioxidant-rich foods. Therefore, they prevent cellular oxidation and prevent therefore diseases such as cancer. They are even one the foods to eat to lower cholesterol. Blueberries provide a good amount of fiber and tend to have less natural sugar than other fruits. The morning is a great time to eat blueberries.

Grapefruits

Breakfast is also ideal for eating fresh fruits, such as grapefruit or grapefruit, a citrus fruit rich in vitamin C. This low-calorie fruit increases metabolism, which helps burn fat quickly, and keeps stable glucose levels and insulin in the organism. So, grapefruit makes you feel more satisfied and energized. All these qualities make it a food that helps you lose weight.

Greek yogurt

Like yogurt for breakfast? Well, a variant is a Greek yogurt. This has protein, relatively low amount of sugar and is rich in probiotics or “good bacteria” for the digestive system. Note that you can accompany it with honey, berries, nuts, seeds or granola.

Bitter chocolate

Did you think this delight was not compatible with your dishes in the morning? You were wrong! Although, of course, always in moderation. Bitter chocolate or dark chocolate contains healthy fats that help maintain satisfied longer. You can add a handful of grated chocolate in almond milk or eat a little snack. A benefit of eating chocolate for breakfast? The caffeine wakes you up!

Spinach

If you want the healthiest foods that exist, why not integrate vegetables for breakfast? Spinach is very healthy and nutritious, low in calories, are rich in fiber and fat-soluble vitamins. It can be an accompaniment to scrambled eggs, for example, or an ingredient for a “green smoothie” along with yogurt and some fruit.

Go to these foods and prepare a delicious, light breakfast. This will give you all the energy you need for the day with the best smile. And as if that were not enough, it will help to have a slimmer body.

Sources

1800 Calorie Diet Plan 5-Day Menu for Diabetics & Nondiabetics

Slide show: Low-calorie-density foods for weight control – Mayo Clinic

15 Foods that Help You Lose Weight

15 Foods that Help You Lose Weight

Weight Loss

Eating the right foods can help drop pounds. The key is to follow a healthy diet and eating foods with satiating and fat-burning effect, which activate metabolism. These are some of the most effective.

1) Pumpkin

This autumn vegetable has a lot of fiber and antioxidant components, as well as vitamins A, C and K. This makes a great ally to fill and to control the aging of cells.

2) Chard

This vegetable is rich in vitamins A, C, and K and also contains carotene, ideal to activate metabolism. Its low energy value and its satiating effect help you lose weight.

3) Turnips

They contain high levels of sulfur, which is necessary for energy production and helps activate the metabolism and burn fat. Nutritionists recommend them as a substitute for potatoes.

4) Avocado

Most fruits are low in calories and rich in carbohydrates, but this is different. It is low in carbohydrates but has high caloric content. This is not contradictory to lose weight because their properties provide a great satiating effect that prevents anxiety and helps to fill up faster.

5) Tuna

It is one of the fish lowest in calories and fat and high protein content, making it the ideal choice for the required protein in the daily life without adding high-calorie levels. So, if you are concerned about not exceeding your daily calorie requirement, tuna is one of the best proteins to eat. The best way to eat it is fresh and grilled, although nutritionists also recommend canned.

6) Persimmon

This autumn fruit is a source of vitamins A, B and C and has a lot of fiber, so it is very beneficial to the body and provides a great satiating effect.

7) Figs

They are known for their high fiber content, but also provide vitamin B6 and potassium, so they are an ideal choice for an everyday snack.

8) Mushrooms

These mushrooms contain a lot of vitamin D, which stimulates good humor and, at the same time helps you lose weight. It is recommended to include it in the dishes in all varieties.

9) Endive

It is smaller than the common lettuce and has fewer calories. It is also a great source of vitamins C and K.

10) Black Sapote

This fruit native to Mexico and Colombia stands out for having a slight taste of chocolate that contains lots of potassium and vitamins A and C.

11) Beets

It has very few calories and a lot of magnesium: get to contribute up to 25% the body needs daily in one portion. It helps control the levels of glucose and insulin in the body.

12) Boiled potatoes

A portion of boiled potatoes contains most of the nutrients we need daily and also filling. It occupies the top ranking of satiating food and that makes it an indispensable ally for diets.

13) Sweet potato

It contains high levels of fiber and is a very satiating food. It also provides vitamins A and C and has antioxidant properties, which regenerates the body cells.

14) Pear

With a crunchy texture which resembles an apple, it has less amount of sugar -and therefore less calories-but a good amount of fiber, which has a satiating effect.

15) Pumpkin seeds

They do not have as many calories as sunflower seeds and have a lot of magnesium, protein, and fiber. Moreover, they are an ally to sleep more easily.