So you finally decided to do something about that unhealthy and unsightly fat that you’ve been carrying around the last few years. This article is going to help you with that.
Most people only know two plans to lose weight: either working out or going on a diet. Doing them both simultaneously is undoubtedly the best approach; however, if you are not an active person and find it tough to use both plans, you should pick at least one. And that one plan should always be going on a diet.
A healthy diet that involves fat-burning foods will help you remarkably lose weight to a good extent. Not only does it promote your overall health, but it also makes calories burn faster. You won’t need to run even a minute on a treadmill anymore.
Maybe you didn’t expect it, but eggs can be so beneficial for burning calories in your body. In an eight-week-long study, scientists found out that the men who eat three eggs every morning consume 400 daily calories less than others. In addition to that, their fat level drops by 16 percent more than others too.
Eggs are rich in protein and healthy fat, making your hunger disappear quickly. This is one of the benefits of eggs regarding fat loss.
2. Apple cider vinegar
Apple cider vinegar is a traditional remedy whose health advantages have been proved. In people with diabetes, apple cider vinegar lowers the appetite, blood sugar level, and insulin. Apart from that, it has been shown in multiple animal experiments that acetic acid, which is vinegar’s main element, can improve fat burning and reduce belly fat storage.
The effect of vinegar on human fat loss has not been studied well yet. Nevertheless, one study has shown promising results. In that study, 144 fat men added 2 tablespoons of vinegar to their usual diet every day for 12 weeks. They lost 3.7 pounds (1.7 kilograms), and their body fat declined by 0.9 percent.
Apple cider vinegar can undoubtedly help you lose fat. You can mix two teaspoons of vinegar with water to start and then gradually raise it to 1-2 tablespoons daily to notably reduce the potential digestive issues.
Avocados are not only delicious but also perfect for your health as they are rich in monounsaturated fats, magnesium, folate, potassium, and vitamins C and E. Experiments have proved that avocados can enhance the health of the heart and lower the risk of cancer.
Every avocado contains 322 calories and 29.5 grams of fat, which is 10 to 20 times higher than any comparable fruit and food. Therefore, you can consider avocados more like a source of fat than fruit. But each avocado owns 20 grams of monosaturated fat, and that is why researchers say it deserves the crown of the healthy fruits.
A study at Harvard University shows that eating walnuts makes your hunger fade quickly. That is because walnuts can activate a specific area in our brain that is associated with hunger and controls the craving.
What’s more, walnuts are full of Omega-3 fatty acids, which can enhance our body’s fat-burning speed. However, you should be cautious that eating walnuts won’t be beneficial if you don’t stop eating snacks and some other fast foods.
5. Bell peppers
bell peppers are the love of our lives. They contain plenty of vitamin C. Big, green bell peppers have 132 milligrams of vitamin C, while red and yellow ones contain 209 and 341 milligrams, respectively.
In addition to that, they are also the best containers for healthy foods. You can fill them with lean meat, plant-based protein, and various vegetables. Also, you can make a lovely, colorful salad that can colorize your table.
Oats are outstanding choices for breakfast to lose weight. Among all breakfasts, oats are famous for having the highest satiety (the feeling of fullness). Researchers also believe that the beta-glucan fiber existing in oats can boost the PYY hormone level, which is responsible for controlling the appetite.
Beta-glucan fibre additionally lowers the level of LDL cholesterol, which consequently enhances insulin sensitivity to reinforce the immune system.
Fish is not the favorite food for some people; however, it is full of protein and can quickly suppress your hunger. Leptin is a hormone that regulates the appetite, and fish is able to expand it in our body. High leptin level brings with it a high level of hunger. On the other side, low leptin level leads to the reduction of hunger and the increase in metabolism as well as fat-burning activities. A study showed that leptin levels in those who eat fish are 5 times lower than those who regularly eat vegetables. It doesn’t mean that you should replace all your protein meals with fish, but it will surely help you serve it a few times weekly.
Not only can fish regulate the appetite, but it is also a valuable source of Omega-3, which is an important fatty acid that can regulate anabolic hormones such as testosterone and insulin.
Maintaining fat in your diet will enhance the fat-burning and muscle-building processes. It has been proved that the men who place more fat in their diets gain less weight and have higher testosterone compared to the others who use low-fat diets. You can place salmon or tuna, which are fatty fishes, in your diet.
8. Green tea and coffee
Most of us tend to start our day with green tea or coffee, which are caffeine sources. They can both intensify our energy level, but their benefits are not limited to that.
Green tea contains two active fat-burning elements: caffeine and EGCC. These elements, working together, can reinforce each other to speed up the metabolism rate and increase our daily energy consumption. This means that even long after you leave the gym, you still burn calories. A study showed that eating a dose of caffeine in addition to 90 milligrams of EGCC for three times a day will make your body burn 80 more calories every day, even without exercising.
Coffee also contains chlorogenic acid, which has been proved to be able to lower insulin and blood glucose spikes after a meal. Additionally, this acid will help glucose replace fat in muscles. Caffeine also blocks the phosphodiesterase enzyme (PDE) to improve metabolism by breaking down cyclic adenosine monophosphate (cAMP). Blocking the PDE will help the body burn fat for a longer period of time.
You can drink coffee or green tea before eating food. This results in a reduction in your appetite and an increase in your energy, making your diet so enjoyable.