weight-loss-foods
Do you want to lose some extra pounds or inches? If yes, then you should start looking at foods that can help you achieve your goals.
There are various food items that can help you lose weight. Some of them include fruits, vegetables, whole grains, lean meats, fish, nuts, seeds, beans, and dairy products. These foods are rich in nutrients and fiber that can help you stay fit and healthy.
However, these foods aren't always easy to come by. They require preparation time and effort. This is why it's important to look for ways to incorporate these foods into your daily meals. Here are some tips on how to eat healthier without sacrificing taste.
- Garlic
Garlic is an herb and belongs to the onion family. It’s known for its healing properties – especially when it comes to weight loss foods for health. Garlic contains compounds called thiosulfinates (S-Alliin) that help boost thyroid function and decrease appetite. Other studies have shown garlic extract helps fight off infections, boosts the immune system, lowers cholesterol, increases blood flow, fights cancer cells, reduces inflammation, aids digestion and wards off diabetes.
- Onions
Onions are related to garlic and are also referred to as scallions. Like garlic, they belong to the onion family. They're also packed with healthful nutrients including vitamin C, B vitamins, copper, iron, manganese and fiber. They've been proven effective in reducing cholesterol levels, fighting cancer and reducing heart disease.
- Carrots
Carrots are low in calories and high in fiber and Vitamin A, potassium and beta-carotene. Studies show carrots may be helpful for lowering bad LDL cholesterol and maintaining good HDL cholesterol. Fiber and carotenoids contribute to a healthy digestive system; while Vitamin A contributes to strong bones and teeth. Beta-carotene works to prevent lung problems. Potassium works to regulate heartbeat.
- Apples
Apples provide plenty of nutrition for a diet focused on weight loss foods tips. An apple per day has about 100 calories, 4 grams of fiber, 6% of the recommended daily value of vitamin C and 25% of the recommended daily intake of vitamin K. Along with being a good source of vitamin C, apples are also a good source of potassium. As a member of the rose family, apples also offer prebiotic fiber, which feeds probiotics naturally found in the gut. Prebiotics are indigestible fibers found in food that feed friendly bacteria in the digestive tract. Probiotics help keep harmful bacteria in check, which is why they play a role in digestive health.
- Whole foods
Whole Foods have been shown to be extremely effective at fat loss foods. It's not just a matter of eating less calories in general, but the types of fats and carbs you consume play a huge role in how much fat your body stores. A diet rich in whole grains, fruits, vegetables, legumes, nuts, seeds, and healthy oils promotes satiety, reduces insulin levels after meals, and helps reduce appetite. By having healthier options on hand (or in your fridge) you'll be less likely to reach for high calorie options and are more likely to stay away from junk food.
- Healthy fats
Healthy fats tend to be unsaturated fats, which means they don't need any additional hydrogen atoms to make them stable. These include avocados, olive oil, olives, almonds, and many fish species. Unhealthy fats, on the other hand, require hydrogen atoms in order to become stable – these are saturated fats. Examples of unhealthy fats include butter, red meat, cheese, and fried foods. If you want to lose weight, consider eliminating unhealthy fats altogether or replacing them with healthy fats.
- Healthy carbs
Carbs aren't inherently bad, but refined ones should be avoided as much as possible due to their effects on blood sugar. Carbs naturally increase insulin, which is necessary for fat storage, however, some types of carbs do this in a good way while others cause spikes in blood sugar. Good carbs are those that provide slow release energy – complex carbohydrates like fruit, whole grains, beans, lentils, and quinoa. Fruits and veggies are great choices here as well!
- Fiber
Fiber is important for keeping your digestive system running smoothly. Not only does fiber help to keep things moving along, but it also aids in water intake. As long as you're drinking enough fluids, it shouldn't affect your ability to lose weight. Some people find that including flaxseeds or chia seeds in their diet can boost their fiber content.
- Water
Water is a macronutrient that makes up about 60 percent of your body. When you start losing weight, your body starts to dehydrate because it's no longer able to hold onto excess fluid. To prevent dehydration and maintain healthy skin, hair, bones, and muscles, drink plenty of water. Eight glasses of water daily is considered safe, however, if you're taking supplements or medication, speak with your doctor before increasing your water intake. It's best to stick with plain or filtered water; avoid anything with added sugar or caffeine.
- Green tea
Green tea has been proven to aid in weight loss, possibly because it contains catechins. Catechins are antioxidants that may help burn fat by preventing fat cells from absorbing extra glucose. While research is still ongoing regarding green tea and weight loss, drinking three cups a day has been shown to decrease belly fat.
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