There is no magical recipe for losing weight. It’s a game of great complexity and requires not only determination, but a fair amount of foreknowledge. Although workouts have a very important role in achieving a better physique, the food you’re consuming is just as important, some would say more important, factor in your endeavour. So, which are the foods that serve this purpose the best?

Nowadays there are many scientific studies pointing out the existence of foods which are fairly efficient in making your food leaner. Take a look at this list of 20 foods which you can include in your diet for achieving better and faster results. If you haven’t tried them yet, now is the time. With right workout plan, they can transform your flabby belly into a firm one.

1. SALMON

Selling you salmon for your regular diet is probably the easiest task one can have. Not only that it’s healthy, it also abounds with good old omega-3 fatty acids.

The American Journal of Clinical Nutrition published a study proving that consuming omega-3 supplement on daily bases while performing just two hours of cardio exercises during the week can lead to reduction of body-fat percentage, and at the same time lower triglyceride levels and raise good cholesterol levels.

In contrast, the same exercise regimen backed up by sunflower oil poor in omega-3, hardly yields any results in terms of losing fat. Not only is the salmon full of omega-3 fatty acids, it is also an excellent source high-quality protein. All things considered, you’ll probably never find such an ideal supplement to your weight loosing adventure

2. APPLE

Apples are not only good for your health, they are also fantastic fat burners. Apples contain polyphenol compounds, located mostly in the peel. With their ability to alter compounds involved in fat metabolism, they can positively affect body fat. Polyphenol compounds can increase levels of adiponectin, which is involved in such processes as regulation of energy, carbohydrate and fat metabolism, and insulin sensitivity.

Obese people usually have low levels of adiponectin, and are prone to insulin resistance, inflammations, atherosclerosis, and high blood pressure. Although it is still unclear how many apples you need to eat in order they have an effect, it’s a most certain sure that they make a good supplement to your dietary habit. This argument is also backed up by a Harvard study which discovered that the more apples and pears you eat, the more weight you lose. In fact, in the rank of fruits, apples come second only to berries

3. HOT SAUCE

Increasing the hotness of your food can also help you to melt some fat from your body. Chili peppers, for example, are full of capsaicin. This compound is responsible for their fiery flavour, and also is considered as one of the best remedies for obesity. It awakens your metabolism and speeds up fat burning. Capsaicin also keeps you satiated, thus improving the calorie control.

4. GREEN TEA

The fat-burning powers of this ancient beverage came to prominence in modern times. A recently conducted study published in the Journal of the International Society of Sports Nutrition divided the participants into two groups. The rate of fat oxidation during exercise in the group receiving caffeine-free green tea extract was 25 percent higher than the group provided with a placebo. Furthermore, after a month of receiving the supplement, the participant saw a dramatic drop of body fat levels.

In your case, you don’t need to seek the supplement. You can get all the good nutrients directly from the plant. It has a high concentration of catechin-polyphenols, which are responsible for its health properties. Drinking green tea is a good way to stay hydrated and burn fat at the same time. Just beware that the casein protein found in milk may hinder the potency of the antioxidants found in tea.That is why you should consume plain.

5. BLUEBERRIES

The health benefits of blueberries are innumerable. Yet, it may come as a surprise that they are good for pronouncing your abs. In addition to all the other healthy nutrients, these miniature health bombs are also full of pterostilbene, an antioxidant said to be efficient in purging the fats from your system, by stimulating fat oxidation and hindering the activity of enzymes responsible for their storage.

In addition, just as the previously mentioned cauliflower, increasing the intake of berries may reduce the weight gain in the long run

6. OLIVE OIL

If you really want to reduce your body fat, it is essential that you find a way to make the fats you introduce in your body work harder. Olive oil is perfect in this role. According to a recent study conducted in Italy – surprise, surprise! – the oleic acid present in olive oil, increases the levels of the compound oleoylethanolamide, which greatly reduces the feeling of hunger in our body. Its presence in the body can result in lowering the caloric intake over the following 24 hours.

Another interesting fact is that lean people are more sensitive to the effects of oleic acid. Of course, when cooking, you can use the cheaper olive oil, which has a higher smoke point, but if you really want to exploit its health benefits, when dressing salads or sauces, which is full of antioxidants.

7. BEANS

When you were a child you’ve probably dreamt that one day there’ll be a low against eating these foul bland excuse for a food. But now that you’ve grown up, you should probably know that having beans on your menu is one of the most certain musts. They are a super source of much needed nutrients such as protein, fiber, vitamins, minerals and antioxidants.
Moreover, according to a recent study, a bean-based diet abounding in fiber, is just as effective in losing weight as lower-carbohydrate diet, yet much more effective in improving the levels of cholesterol. Additionally, another investigation conducted by University of Minnesota observed that eating bean-based meal rich in fiber is just as satiating as eating a beef meal. By eating beans instead of beef you significantly cut down calories. One serving of beans contains just 109 calories in half a cup, as opposed to the 246 calories in 3 ounces of beef


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