Millions of people are putting all efforts to lose weight. Weight loss follows a simple equation, that is, you would have to eat fewer calories and burn more. There are various types of food that help to make one feel full for a longer time and at the same time helps in carvings of sugar.
Some foods are even known to boost up metabolism. This biochemical process plays an important role in controlling weight by helping the body in extracting calories from the foods and transforming it into energy.
Apples possess an ingredient known as pectin which slower digestion naturally and boost up the feeling of fullness.
Many studies have shown that consuming an entire apple with meal acts as a natural suppressant of appetite, aiding to eat lesser calories without being deprived. Apples are even a great source of vitamin C, antioxidants as well as fiber. Well, one should eat it with the skin as it even possesses many nutritional benefits. (1)
Whole Grains and Lentils
Whole grains are known to prevent weight gain. A study showed that a woman eating whole grains such as dark bread or wheat germ has 49% lesser chance of excessive weight gain. Whole grains require more energy for breaking down to digest and this eventually helps to burn fat.
Lentils contain a good amount of carbohydrates, fiber and protein which helps in better digestion. The content of iron helps in the oxygen flow throughout one’s body and eventually boosts up metabolism and production of energy.
Coffee and Green Tea
A cup of green tea can boost up your body’s metabolism. Green tea contains potential antioxidants such as polyphenols that have many health benefits as well as help in losing weight.
A study proved that if one drinks five cups of green tea per day, then he or she could lose twice of the weight. On the other hand, caffeine helps to ward off lethargy and could also enhance endurance at the time of workouts. However, green tea even contains EGCG, a plant compound which helps to burn fat.(2)
Many people don’t consider eggs to be weight loss foods but they are rich in protein that helps in kerbing the appetite. A study showed that overweight women successfully could reduce twice weight eating eggs in breakfast than those who ate bagels
A study showed that overweight women successfully could reduce twice weight eating eggs in breakfast than those who ate bagels for breakfast. However, egg whites especially are rich in branched-amino acids that help in smooth metabolism. (3)
One of the most terrific foods that boost metabolism is the oat. Oatmeal is basically good for waistline after cooked. According to a recent study of Nutrition Journal, individuals eating 220 calories hot oatmeal in the breakfast showed lesser hunger later than those consumers of cold oatmeal.
Nuts including almonds, walnuts, pistachios and Brazil nuts possess numerous advantages of health. Almonds are rich in mono and polyunsaturated fats that can keep the cholesterol level down, keeping one slim. However, calorie percentage in almonds is more than the other nuts. It even has an abundance of vitamin E and fiber.
International Journal of Obesity conducted a study.The study showed that individuals who consumed almonds everyday with low calorie diet lost weight more than the people who ate the same diet but with carb-heavy snacks like crackers and others.
Kidney beans just like the chickpeas are good source of slim resistant starch. They possess above 5 grams of good fiber each serving. These beans are even rich in calcium and omega-3s, so they are good for heart.
Chili peppers are known to put a great impact on one’s metabolism. They possess capsaicin, a chemical compound that can enhance the ability of body to burn fats. Chili peppers are even rich in vitamin C. Well, they can be added to egg salads or omelets. One even can stir little amount of it in melted dark chocolate or drizzle upon fruits.
Brown rice is very rich in phytonutrients that are known to reduce the risk of cancer, heart disease and diabetes. They even contain fiber, 1.7 grams fat-burning resistant starch. Brown rice is entirely a low energy density food.
Milk and Yoghurt
Milk contains high amount of calcium and few recent studies have showed that eating calcium regularly can aid the body in metabolizing the fat effectively. Yoghurt is a good source of probiotics, the beneficial bacteria which aids in digestion and keep a body cool. Cottage cheese is even a good source of protein and helps in building, maintaining and repairing muscles.
The super creamy avocados are good source of potassium, folate, magnesium, vitamin C and F as well as monounsaturated fats. Avocados improve health of heart, vision and reduce the chances of cancer. However, it can even help you in maintaining a slim body. A study showed that people who ate avocados everyday have less weight and small waist compared to others who didn’t.
Dark chocolates are rich in monounsaturated fatty acids that could aid in boosting metabolism. Many research studies have showed that they can even help in curbing the cravings for salty, fatty and sweet foods. One can add dark chocolate to a smoothie or can melt them to season with grated ginger, fresh mint and cinnamon.
Bananas are not only a good source of potassium but even rich in resistant starch that helps in losing weight. A body slowly digests the resistant starch and makes one feel full for much time. It simultaneously inspires liver to convert into fat burning mode. Bananas can aid in regulating blood pressure, reduce digestive issues, and refill nutrients after exercise as well as could help in preventing strokes on old women.
Well, this was the list of some foods that could help to lose weight in 3 weeks if incorporated in one’s low-carb diet in proper quantity. All these foods will help in maintaining perfect metabolism and this would eventually help in losing weight efficiently.
Looking to lose weight fast? check out our in-depth review of does 3-week diet system work