WEIGHT LOSS ENHANCING FOOD.
Not all calories are created equal.
Different foods go through different metabolic pathways in the body.
They can have vastly different effects on hunger, hormones and how many calories we burn.
Once feared for being high in cholesterol, whole eggs
Eggs can help you get all the nutrients you need on a calorie restricted diet. Almost all the nutrients are found in the yolks.
Leafy greens include kale, spinach, collards, swiss chards and a few others.
They have several properties that make them perfect for a weight loss diet.
They are loaded with fiber.
Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories. Leafy greens are also incredibly nutritious and very high in all sorts of vitamins, minerals and antioxidants. This includes calcium, which has been shown to aid fat burning in some studies.
Oily fish is incredibly healthy and very satisfying, keeping you full for many hours with relatively few calories.
Salmon is loaded with high quality protein, healthy fats and also contains all sorts of important nutrients.
Fish, and seafood in general, supplies a significant amount of iodine.
This nutrient is necessary for proper function of the thyroid, which is important to keep the metabolism running optimally.
Studies show that a huge number of people in the world aren’t getting all the iodine they need
Salmon is also loaded with Omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic disease.
Mackerel, trout, sardines, herring and other types of oily fish are also excellent.
Cruciferous vegetables include broccoli, cauliflower, cabbage and brussels sprouts.
Like other vegetables, they are high in fiber and tend to be incredibly fulfilling.
They’re not as high in protein as animal foods or legumes, but they’re high compared to most vegetables.
They are also highly nutritious, and contain cancer fighting substances.
Lean Beef & Chicken
Meat is a weight loss-friendly food, because it’s high in protein.
Protein is the most fulfilling nutrient, by far, and eating a high protein diet can make you burn up to 80 to 100 more calories per day.
Studies have shown that increasing your protein intake to 25-30% of calories can cut cravings by 60%, reduce desire for late-night snacking by half, and cause weight loss of almost a pound per week… just by adding protein to the diet .
Tuna is another low-calorie, high protein food and there isn’t much fat in it.
If you’re trying to emphasize protein intake, then make sure to choose tuna canned in water, but not oil.
Most fruit is high in carbs, avocados are loaded with healthy fats.
Despite being mostly fat, they also contain a lot of water, so they aren’t as energy dense as you may think.
Avocados are perfect as additions to salad, because studies show that the fats in them can increase the nutrient uptake from the vegetables.
Apple Cider Vinegar
Apple cider vinegar is incredibly popular in the natural health community.
It is popular for use in condiments, like dressings or vinaigrettes. Some people even dilute it in water and drink it.
Several studies in humans suggest that vinegar can be useful for weight loss.
Vinegar has also been shown to reduce blood sugar spikes after meals, which may lead to all sorts of beneficial effects on health in the long term.
Despite being high in fat, nuts are not inherently fattening.
They’re an excellent snack, containing balanced amounts of protein, fiber and healthy fats.
Studies have shown that eating nuts can improve metabolic health and even cause weight loss.
Population studies have also shown that people who eat nuts tend to be healthier, and leaner, than the people who don’t.
Just make sure not to go overboard, as they are still pretty high in calories. If you tend to binge and eat massive amounts of nuts, then it may be best to avoid them.
Eating peppers may be useful on a weight loss diet.
They contain a substance called capsaicin, which has been shown to help reduce appetite and increase fat burning in some studies. This substance is even sold in supplement form. One study showed that eating 1 gram of red chilli pepper reduced appetite and increased fat burning in people who didn’t regularly eat peppers.
Even though they contain sugar, they have a low energy density and take a while to chew. Plus, the fiber helps prevent the sugar from being released too quickly into the bloodstream.
fruits can be an effective (and delicious) addition to a weight loss diet.
One fruit that deserves to be highlighted is grapefruit, because its effects on weight control have been studied directly.
In a study of 91 obese individuals, eating half a fresh grapefruit before meals caused weight loss of 3.5 pounds (1.6 kg) over a period of 12 weeks.
The grapefruit group also had reductions in insulin resistance, a metabolic abnormality that is implicated in various chronic diseases.
So… eating half a grapefruit about a half hour before some of your daily meals may help you feel more satiated and eat fewer overall calories.
Chia seeds are among the most nutritious foods on the planet.
They do contain 12 grams of carbohydrate per ounce, which is pretty high, but 11 of those grams are fiber.
This makes chia seeds a low-carb friendly food, and one of the best sources of fiber in the world.
Because of all the fiber, chia seeds can absorb up to 11-12 times their weight in water, turning gel-like and expanding in your stomach.
Coconut oil is high in fatty acids of a medium length, called Medium Chain Triglycerides (MCTs).
These fatty acids have been shown to boost satiety compared to other fats, as well as increase the amount of calories burned).
There are also two studies, one in women and the other in men, showing that coconut oil led to reduced amounts of belly fat.
So this is not about adding coconut oil to your diet, it is about replacing some of your other cooking fats with coconut oil.
Extra virgin olive oil is also worth mentioning here, because it is probably the healthiest fat.
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