Different foods through various metabolic pathways in the body.
You can have very different effects on hunger hormones and the number of calories we burn.
Here are backed by science 20 foods weight loss of the most environmentally friendly it.
1 whole egg
To be once feared high cholesterol, whole eggs have been doing a return [1] .
New studies show that do not adversely affect blood cholesterol [2] and cause heart attacks ( 1 , 2 ).
Also ... are among the best foods you eat when you need to lose weight.
They are rich in protein, healthy fats, and can make you full with a very low amount of calories.
A study of 30 obese women showed that eating eggs [3] for breakfast instead of bagels, increased satiety and makes them less to eat for the next 36 hours ( 3 ).
Another 8-week study found that eggs for breakfast increases weight loss on a calorie-restricted compared to bagels (diet 4 ).
Eggs are very rich in nutrients [4] and can help you all the nutrients you need a low calorie diet. Almost all the nutrients found in the yolk.
Two greens
Leafy vegetables such as kale, spinach, kale, chard and some others.
You have several properties that make them ideal for a weight loss diet.
They are both low in calories [5] and carbohydrates, but high in fiber.
Eating vegetables is a great way to increase the volume of your food without adding calories. Numerous studies show that food and nutrition do with low energy density, people eat less calories overall ( 5 ).
Leafy vegetables are incredibly nutritious and rich in all kinds of vitamins, minerals and antioxidants. These include calcium, which has been shown to help fat in some studies (burn 6 ).
3 salmon
Oily fish such as salmon [6] is incredibly healthy.
It is also very satisfying to keep you entertained for hours with few calories tired.
Loaded with salmon protein, healthy fats and high quality also contains all kinds of important nutrients.
Seafood in general, a significant amount of iodine [7] .
This nutrient for the proper functioning of the thyroid is required, it is important to the metabolism to function optimally ( 7 ).
Studies show that many people in the world are not all the iodine they need (get 8 ).
Salmon with Omega-3 fatty acids, which help reduce inflammation, which is known (play loaded proven an important role in obesity and metabolic diseases 9 , 10 ).
Mackerel, trout, sardines, herring and other oily fish are also excellent.
4 cruciferous
Cruciferous vegetables [9] are broccoli, cauliflower, cabbage and Brussels sprouts.
Like other vegetables, which are rich in fiber and usually very rewarding.
What's more ... this kind of vegetables also contain decent amounts of protein tend.
They are not as rich in protein as animal feed or legumes, but compared with most vegetables.
A combination of protein, fiber and low energy density makes perfect cruciferous vegetables in your meals included, if you need food to lose weight [10] .
They are also very nutritious and contain substances to fight cancer ( 11 ).
5 of lean beef and chicken breast
The meat was unjust [11] demonized.
It is blamed for all sorts of health problems, despite the lack of sufficient evidence to back it up.
Although processed meat is healthy, studies show that unprocessed red meat [12] not the risk of heart disease or diabetes (not increase 12 , 13 ).
After two major surveys, red meat has only a very weak correlation with cancer in men, and no correlation in women ( 14 , 15 ).
The truth is ... the meat is an easy weight loss food because it is high in protein [13] .
Protein is the nutrient most satisfied with distance, and a diet rich in protein can cause you to 80 to 100 calories per day (burn 16 , 17 , 18 ).
Studies have shown that increasing the protein intake to 25-30% of calories can reduce anxiety by 60%, the desire to reduce snacks late at night eat half and lead to loss of weight of nearly one pound per week .. . simply by adding protein to the diet ( 19 , 20 ).
If you are on a low carb diet [14] , so feel free to eat fatty meat. But if you are in a moderate to high carbohydrate, and choose lean meats [15] may be more appropriate.
6 boiled potatoes
White potatoes seem fallen out of favor for some reason.
But ... have several properties that make a perfect food, both for weight loss and optimal health.
They contain a variety of nutrients, some almost everything you need.
There were even accounts [16] of the people alone for long periods of time. nothing but potatoes
They are particularly high in potassium [17] , a nutrient that most people do not get enough and plays an important role in the control of blood pressure.
On a scale called satiety index [18] , the director of different foods are cooked potatoes measures White scored the highest of all foods analyzed ( 21 ).
What this means is that consumption of white potatoes, which will of course full and eat less of other foods instead.
If boiled potatoes and chill for a while, then they will form large amounts of resistant starch [19] , a fibrous substance that was shown to all kinds of health benefits ... including weight loss ( 22 ).
Sweet potatoes, beets and other root vegetables are also excellent.
7 tuna
Tuna is a low-calorie, protein-rich foods.
Is white fish ... so there is not much fat in it.
Tuna is very popular with bodybuilders and fitness models that are in a section, because it is a great way to keep the high-protein-fat with calories and low.
If you try to focus on protein intake, so be sure to not choose canned tuna in water, oil.
8 beans and legumes
Some beads [20] and pulses can be beneficial for weight loss.
These include lentils, black beans and others.
These foods are rich in protein and fiber, two nutrients that have been shown to cause satiety are to be in the rule.
They also contain resistant starch tend.
The main problem is that many people have difficulty tolerating legumes. For this reason, it is important to establish proper [21] .
9 Soups
As mentioned above, meals and diets with low energy density to that people tend to eat fewer calories.
Most foods with low energy density are those that contain a lot of water, such as vegetables and fruit.
But you can also add water [22] for food ... soup.
Some studies have shown that eating the exact same food, except for a soup instead of solid food as people feel more satisfied and eat less calories ( 23 , 24 ).
Cottage cheese 10
Milk [23] products tend to be high in protein.
One of the best is the ricotta ... Calorie for calorie, it is usually only a few protein with carbohydrates and lipids.
Eat lots of cottage cheese is a great way to increase your protein intake. It is also very heavy, which makes you feel full with a relatively low amount of calories.
Dairy products are rich in calcium , which has been shown to make the process of fat burning (facilitate 25 ).
11 Lawyers
Law [25] are a unique kind of fruit.
While most of the fruit is rich in carbohydrates, avocados are loaded with healthy fats.
They are rich in monounsaturated oleic acid, the same type of fat found olive oil [26] .
Despite the mostly fat, they also contain a lot of water, so they are not as you might think dense than energy.
Lawyers are great as additions to salads, since studies show that fat absorption of nutrients in vegetables from 2.6 to 15 times (increase 25 ).
They also contain many essential nutrients such as potassium and fibers.
Apple Cider Vinegar 12
Apple vinegar [27] is very popular in the community of natural health.
It is designed for use in spices such as dressings or vinaigrette. Some people even diluted in water and drink.
Several human studies show that vinegar can be helpful for people trying to lose weight.
Take vinegar with a meal rich in carbohydrates can increase satiety and people eat 200-275 calories less [28] for the rest of the day ( 26 , 27 ).
A study in obese individuals also showed that 15 or 30 ml of vinegar per day for 12 weeks resulted in a weight loss of 2.6 to 3.7 pounds or 1.2 to 1.7 kg ( 28 ).
Vinegar has also been shown to reduce peak blood sugar after meals, the (can lead to all kinds of benefits for the long-term health 29 , 30 ).
13 nuts
Despite being rich in fat nuts not inherently fattening.
They are a great snack, balanced amounts of protein, fiber and healthy fats contains.
Studies have shown that eating walnuts can improve metabolic health and even cause weight loss ( 31 , 32 ).
Population studies have shown that people who eat nuts tend leaner and healthier than people who do not like (to be 33 ).
Be careful not to go too far, as they are still very high in calories. If you tend to binge and eat a lot of nuts, then it may be best to avoid them.
14 some whole grains
Although the grains with a bad reputation in recent years, there are guys who are really healthy.
This includes a non- gluten [29] , whole grains are loaded with fiber and contain a good amount of protein.
Notable examples are oatmeal, brown rice and quinoa [30] .
Oats are loaded with beta-glucans [31] , soluble fiber which has been shown to increase satiety and metabolic health ( 34 , 35 ).
Rice, both brown and white, can also have significant amounts of resistant starch, let it cool especially when cooked and then allowed thereafter ( 36 ).
Note that refined grains are a mess, and sometimes food, the "whole grain" are on the label are highly processed junk foods that are harmful and fattening.
If you are on a low carb diet, you will want to avoid grains because they are rich in carbohydrates [32] . But there is nothing wrong with eating a little healthier if you can tolerate and not in low grain-carb diet.
15 Chili Pepper
Eating peppers can be useful to be a weight loss.
They contain a substance called capsaicin [33] , which has been shown to help reduce appetite and burn fat in some studies ( 37 , 38 , 39 ).
This substance is also sold in supplement form and is a common ingredient in many weight loss supplements business.
One study showed that consumption of 1 gram of red pepper reduce appetite and increase fat metabolism in people who do not eat regularly, peppers ( 40 ).
However, there was no effect on the people who eat spicy food, indicating that used a kind of tolerance accumulate.
16 fruit
Most health experts agree that the benefits [34] is healthy.
Many population studies have shown that people who tend more fruits (and vegetables) to eat healthier than those who do not (have 41 , 42 ).
Sure ... correlation does not equal causation, so that these studies do not prove anything, but the fruits of the properties they do have easy weight loss.
Although they contain sugar, which have a low energy density and take time to chew. In addition, the fiber of the sugar should not be rapidly released into the bloodstream.
The only people who want to avoid or fruits that are in a very low carbohydrate, to minimize ketogenic diet [35] , or have some sort of intolerance to fructose [36] .
For the rest of us, the fruit can be an effective (and delicious) supplement for weight loss diet.
17 Grapefruit
A fruit is highlight the grapefruit [37] due to its effect on weight control were examined directly.
In a study of 91 obese people, eating half a grapefruit before meals costs caused weight loss of 3.5 lbs (1.6 kg) over a period of 12 weeks ( 43 ).
The group has also reduce a grapefruit insulin resistance, a metabolic disorder that involved in a variety of chronic diseases.
So ... eat half a grapefruit half an hour before some of your daily meals can help you feel full and eat less calories overall.
18 Chia Seeds
Chia seeds [38] are among the most nutritious foods on the planet.
They contain 12 grams of carbohydrates per ounce, which is pretty high, but 11 grams of fiber are.
This makes chia seeds easy low-carb food, and one of the best sources of fiber in the world ( 44 ).
Since all fiber can chia seeds absorb about 11 to 12 times its weight in water, so that the freezing and expansion in the stomach ( 45 ).
Although some studies have shown that chia seeds can help reduce appetite, they found no statistically significant effect on weight loss ( 46 , 47 )
But because of its nutrient composition, it is logical that chia seeds can be a useful game weight loss diet.
Coconut oil 19
Not all fats are created equal.
Coconut oil [39] is rich in fatty acids of medium length, called medium-chain triglycerides [40] (MCT).
These fatty acids have shown [41] for the promotion of satiety in relation to other fats and increase the number of calories burned ( 48 , 49 ).
There are also two studies, one for women and men on the other, showing that coconut oil has reduced amounts of abdominal fat (LED 50 , 51 ).
Sure ... coconut oil still contains calories, so add on what you eat is a bad idea.
So it is not about adding coconut oil to your diet, which consists of some of your other edible fats replaced with coconut oil.
Extra virgin olive oil [42] It is also worth mentioning because it is probably the healthiest in the world fat.
20 full-fat yogurt
Another milk product is excellent yogurt.
Yogurt contains probiotic bacteria may improve bowel function.
Having a healthy colon can potentially help protect against inflammation and leptin resistance [43] , which is the primary hormonal factor for obesity.
Make sure that you choose the full fat yogurt ... studies show that non-low-fat, milk fat, but with a lower risk of obesity and type 2 diabetes over time (connected 52 ).
Low-fat yogurt is usually loaded with sugar , so it is best to avoid these things like the plague.
[44]
Credentials
- ^ back (authoritynutrition.com)
- ^ cholesterol (authoritynutrition.com)
- ^ eggs (authoritynutrition.com)
- ^ nutrients (authoritynutrition.com)
- ^ calories (authoritynutrition.com)
- ^ salmon (authoritynutrition.com)
- ^ iodine (en.wikipedia.org)
- ^ another (en.wikipedia.org)
- ^ cruciferous (en.wikipedia.org)
- ^ weight loss (authoritynutrition.com)
- ^ unfair (authoritynutrition.com)
- ^ red meat (authoritynutrition.com)
- ^ protein (authoritynutrition.com)
- ^ diet low in carbohydrates (authoritynutrition.com)
- ^ lean meat (authoritynutrition.com)
- ^ Accounts (wholehealthsource.blogspot.com)
- ^ potassium (en.wikipedia.org)
- ^ saturation index (www.mendosa.com)
- ^ resistant starch (authoritynutrition.com)
- ^ beans (en.wikipedia.org)
- ^ correctly (chriskresser.com)
- ^ water (authoritynutrition.com)
- ^ Dairy (authoritynutrition.com)
- ^ calcium (authoritynutrition.com)
- ^ Lawyers (authoritynutrition.com)
- ^ olive oil (authoritynutrition.com)
- ^ cider vinegar (authoritynutrition.com)
- ^ less calories (authoritynutrition.com)
- ^ gluten (authoritynutrition.com)
- ^ quinoa (authoritynutrition.com)
- ^ Beta-glucans (en.wikipedia.org)
- ^ carbohydrates (authoritynutrition.com)
- ^ capsaicin (en.wikipedia.org)
- ^ fruits (authoritynutrition.com)
- ^ ketogenic diet (authoritynutrition.com)
- ^ fructose (authoritynutrition.com)
- ^ Grapefruit (en.wikipedia.org)
- ^ Chia seeds (authoritynutrition.com)
- ^ coconut oil (authoritynutrition.com)
- ^ medium chain triglycerides (en.wikipedia.org)
- ^ detected (authoritynutrition.com)
- ^ extra virgin olive oil (authoritynutrition.com)
- ^ leptin resistance (authoritynutrition.com)
- ^ sugar (authoritynutrition.com)
No comments:
Post a Comment