Did you know that weight loss isn't going to occur from starving your body? Really, it isn't. The question is, what weight loss secrets will get you the body of your dreams? You don't need to eat minuscule portions of your favorite foods; instead, check out these healthy, nutritious and delicious quick weight loss foods and fat burning foods that will help get rid of excess fat.
One of the top weight-loss friendly foods belongs to the citrus clan – grapefruit. A study conducted on 91 obese individuals found that participants who ate fresh grapefruit before taking meals experienced a weight loss of 3.5 pounds over a 12-week period. Eating half a grapefruit about 30 minutes before eating your meal will keep you satisfied and eat fewer calories overall.
2. Leafy greens
Spinach, kale, swiss chards and collards are your leafy green veggies. Low in calories and carbohydrates, leafy greens are dense in nutrients, fiber, minerals and antioxidants, which make them excellent for weight loss. Consuming leafy greens is the best way to increase the volume of your dish, without adding extra calories.
Oily fish such as salmon is superb for weight loss. Dense with high-quality protein, nutrients and healthy fat, salmon is satisfying and will keep you full for several hours with relatively low calorie count. Fish and seafood in general is dense with iodine, a nutrient which is necessary for thyroid function, which maintains optimal metabolism. If you can't get salmon, other types of oily fish including sardines, trout, mackerel and herring are good choices.
4. Apple Cider Vinegar
This super popular health food item and is commonly used in dressings and vinaigrettes. Many dilute apple cider vinegar (ACV) in water and drink it due to its proven weight loss properties. If you take ACV while eating a high-carb meal you can feel fuller and eat 200-275 lesser calories during the day. Studies have found that obese individuals who consumed 15-30 mls of ACV per day for 12 weeks got to weight loss of 2.5-3.7 pounds.
5. Lean chicken and lean beef
Meat is quite often unfairly demonized by the natural health community, but it's one of the most weight-loss friendly foods due to the high protein content. By far, protein is the most satisfying and fulfilling ingredient. Eating a diet that is high in protein can help you burn up to an additional 100 calories per day. Studies have proven that increasing your protein intake by 25-30% can reduce cravings by 60% and eliminate late-night snack cravings by half. Feel free to consume fatty meats if you're on a low-carb diet, but choose lean meats if you're on a moderate or high carb diet.
Fruits are one of the most delicious weight loss friendly foods. Although they contain sugar, fruits have a low energy density and are packed with fiber, which prevents sugar from releasing too fast into the bloodstream. You may want to minimize or avoid fruits if you are on a low-carb Ketogenic diet or are intolerant to fructose.
Diets and meals that have a low-energy density tend to make people consume fewer calories. Meals and diets that have low energy density can make people consume less calories. Many foods that have low energy density contain a lot of water, such as veggies and fruits. Just make a soup by adding water to veggies can achieve the same effect.
8. Coconut oil
We know that all fats aren't bad. Healthy fats are the best kind to consume, and coconut oil is high in fatty acids known as Medium Chain Triglycerides (MCTs). These type of fatty acids are able to boost one's feeling of satiety compared to other fats, while simultaneously increasing the number of calories burned. Coconut oil has also been shown to reduce belly fat in men and women. Though it is unhealthy if you're adding it over and above what you're already eating, remember the key of substitution. Simply substitute coconut oil for any unhealthy fats you're already eating.
Another food that has been unfairly demonized, eggs have numerous studies proving that they do not adversely affect cholesterol levels or cause heart attacks. In fact, eggs are one of the best foods for weight loss. Dense in proteins and healthy fats, you can easily feel satiated on a low amount of calories. One study showed that 30 overweight women who ate eggs for breakfast felt more satiety and ate less over the next 36 hours. Nearly all of the nutrients are in the yolks. Eggs are extremely nutrient-dense and will give you all your required nutrients if you're on a weight-loss or calorie-restricted diet.
10. Chili pepper
Remember the lemon and maple syrup drink from the Master Cleanse detox? The one key and unusual ingredient included in the detox diet was cayenne pepper, which aids fat burning. Chili peppers contain a substance called capsaicin, which helps to reduce appetite and boosts burning of fat. Peppers are even sold in the form of pill supplements and are commonly used as an ingredient in weight loss supplements. A study found that consuming one gram of red chili pepper reduced appetite and enhanced fat burning in those who did not consume peppers on a regular basis.