Lose Weight with Super Foods:
In one of our previous articles, you have learned that Meditation Helps You to Lose Weight. Along with meditation, let us also be aware of some of the foods that help us in shedding those extra pounds. It is estimated that around thirty billion dollars is what Americans spend buying slimming products, to get rid of the excess pounds that they have added since their childhood. A better way to achieve real weight-loss is to cut down the excess food intake. There are quite a few research studies that point to more than a dozen foods that help you fight hunger and prevent you from adding on those extra pounds that you always wanted to get rid off. Some of them mentioned here are also good for health, unlike the cosmetic products that harm you with dangerous side effects.
1. Eggs are full of protein, which help you feel fuller for longer time. A multi center study of overweight or obese women found that those who ate two scrambled eggs (with two slices of toast and a reduced-calorie fruit spread) consumed less for the next 36 hours than women who had a bagel breakfast of equal calories. Research has also proved that protein may also prevent spikes in blood sugar, which can lead to food cravings.
2. Beans, according to researchers at the University of California, have a lot of cholecystokinin, a natural digestive hormone, which is an appetite suppressant. A study of eight men found that their levels of the hormone (which may work by keeping food in your stomach longer) were twice as high after a meal containing beans than after a low-fiber meal containing rice and dry milk. There’s also evidence that beans keep blood sugar on an even keel, so you can stave off hunger for longer duration. According to Heart-health bonus, high-fiber beans can lower your cholesterol.
3. Salads help control the calorie intake by making you feel heavy. In a study at Penn State University, those who ate a big, low-cal salad consumed 12 percent less pasta afterward, though they were offered as much as they wanted. The secret, say researchers, is the sheer volume of a salad, which makes you feel too full to pig out. According to Health bonus, a study published in the Journal of the American Dietetic Association found that people who ate one salad with dressing a day had higher levels of vitamins C and E, folic acid, lycopene, and carotenoids-all disease fighters-than those who didn’t add salad to their daily menu.
4. Green Tea. Antioxidants called catechins in green tea help speed metabolism and fat burning. In a recent Japanese study, men who drank a bottle of oolong tea mixed with green tea catechins lost weight aling with a boost in their metabolism, and had a significant drop in their body mass index, in addition to lowering their bad (LDL) cholesterol.
5. Pears. Are rich in fiber, six grams of fiber per medium-size pear, and is great at filling you up. Apples come in second to pear with about three grams per medium-size fruit. Both contain pectin fiber, which decreases blood-sugar levels, helping you avoid taking snacks between-meal.
6. Soup. A cup of chicken soup is an appetite blunting and almost equal to a piece of chicken, reported by Purdue University study. Researchers speculate that even the simplest soup satisfies hunger because your brain perceives it as filling.
7. Lean beef & Fish. The amino acid leucine, is abundant in proteins like meat and fish as well as in dairy products. According to a study at the University of Illinois at Urbana-Champaign, lean beef can help you pare down, while maintaining calorie-burning muscle. Eating anywhere from nine to 10 ounces of beef a day on a roughly 1,700-calorie diet helped women lose more weight, more fat, and less muscle mass than a control group consuming the same number of calories, but less protein. The beefeaters also had fewer hunger pangs.
8. Olive oil is a mono unsaturated fat that helps you burn calories. In an Australian study, postmenopausal women were given a breakfast cereal dressed either with a mixture of cream and skim milk or half an ounce of olive oil and skim milk. The women who ate the oil-laced muesli saw that it boosted their metabolism.
9. Grape Fruit/Juice. A study of obese people conducted at the Nutrition and Metabolic Research Center at Scripps Clinic found that eating half a grapefruit before each meal or drinking juice three times a day helped people drop more than three pounds over 12 weeks. The fruit’s phytochemicals reduce insulin levels, a process that may force your body to convert calories into energy rather than flab.
10. Cinnamon (Elachi). Sprinkle it on microwave oatmeal or whole-grain toast to help cure those mid-afternoon sugar slumps. Research from the U.S. Department of Agriculture found that a little cinnamon helps control post-meal insulin spikes, which make you feel hungry. According to Health bonus, one USDA study showed that just a quarter teaspoon of cinnamon a day lowered the blood sugar, cholesterol, and triglyceride levels in people with type 2 diabetes.
11. Vinegar. It’s a great filler-upper. In a Swedish study, researchers found that people who ate bread dipped in vinegar felt fuller than those who had their slices plain. The probable reason: Acetic acid in the vinegar may slow the passage of food from the stomach into the small intestine, so your tummy stays full longer. Vinegar can also short-circuit the swift blood-sugar rise that occurs after you eat refined carbs such as white bread, cookies, and crackers.
12. Tofu. A white food made by coagulating soymilk pressed in blocks. It’s an appetite-quashing protein. According to a study at Louisiana State University researchers, it was tested against chicken as a pre-meal appetizer for overweight women-and the participants who had tofu ate less food during the meal.
13. Nuts. Yes, they are fattening: A handful of peanuts is about 165 calories. But research shows that people who snack on nuts tend to be slimmer than those who don’t. A study from Purdue University found that when a group of 15 normal-weight people added about 500 calories worth of peanuts to their regular diet, they consumed less at subsequent meals. The participants also revved up their resting metabolism by 11 percent, which means they burned more calories even when relaxing. Health bonus: Walnuts contain omega-3 fatty acids. And researchers at Loma Linda University recently found that eating 10 to 20 whole pecans daily can reduce heart disease risks.
14. High-fiber cereal. Studies show that you can curb your appetite by eating a bowl of fiber food for breakfast. Researchers at the University of Minnesota in Minneapolis tested the theory against the ultimate diet challenge. They gave volunteers one of five cereals before sending them out to the smorgasbord. Those who’d had the highest-fiber cereal ate less than those who didn’t have as much fiber in the morning.
15. Hot red pepper. Ingredient known as capsaicin helps to suppress appetite. Including chilly in diet helps reduce appetite. In a study conducted in Japan, women who ate breakfast foods with red pepper ate less than they normally did at lunch.
16. Flaxseed. The seeds and oil of the flax plant contain Omega3 fatty acid or good cholesterol, which promote good health. Flaxseed and flaxseed oil are rich in alpha-linolenic acid (ALA), an essential fatty acid that appears to be beneficial for heart disease.
People who religiously try this food would definitely be able to shed those extra calories and flab’s that they have gained over the years. However the mantra of all the people who have successfully lost their weight are the ones who didn’t skipped their breakfast, had a balanced diet and exercised regularly.