Burning fat and losing weight is not an easy task. It requires a lot of efforts. You should eat healthy and work out regularly to lose weight. For losing weight the workout and intake of energy through food should be balanced in such a way that will ensure that more energy is consumed than intake.
Here in this post we will talk about how to lose weight with food? And will also discussed that what is the best diet for fats burning and weight loss? As food has direct relation with the weight loss or gain. Because our body responds to what we eat. If we eat food with more calories than our consumption, then the extra calories will be stored as fats that causes weight gain. If the calories in the intake food are less that the calories our body consumed, then loss in weight will occur.
Foods that Help in Weight Loss
So we have compiled a list of foods based on research studies that will help you to design such diet that will help you to lose weight. The list contains the following foods.
Eating citrus fruits has a lot of benefits it not only regulates blood circulation, balanced blood sugar and boost immune system but can also help in losing weight. According to a study published in 2016, done by the American Chemical Society has revealed that eating citrus fruits prevent obesity related heart disease, diabetes and liver disease.
The first reason that citrus fruits helps in weight loss is that it contains less carbohydrates, the second reason is that most of the citrus fruits contain p-synephrine which is the essential component of all weight loss supplements. It increases the metabolism that helps a lot in losing weight.
Eating walnut has amazing impact on health. Walnuts are rich in important nutritional gradients like proteins, vitamins and minerals. Unlike other fatty foods the walnut contains unsaturated fats that are not only good for heart and liver but can also help in losing weight. The most important aspect of eating walnut is that walnut contains omega-3 fatty acids which reduce hunger which is a helpful sign for weight loss.
Like citrus fruits, popcorn also contains fewer calories and more fibers that make popcorn a helpful food for weight loss. A study at Scranton University reveals that popcorn is rich in Polyphenol. And polyphenol is responsible for the reduction of the blood sugar level, blood pressure, and increasing lipid metabolism while all these contribute to weight loss.
Prolong use of berries in the diet is helpful in weight loss as revealed in the studies of Harvard University. Berries contain flavonoids, which is directly linked to weight loss.
Eating whole grain is healthier than refined grains. Because the whole grains are rich in fiber and less in calories than refined grains. Another study published in the American Journal of Clinical Nutrition reveals that whole grains increase metabolism. The energy density is also low in whole grains than in refined grains that is why the digestive system absorbs fewer calories from whole grain than refined grains which didn’t let the body gain weight.
Avocados are super rich in beneficial nutrients like fiber, healthy fats, Vitamin E, C and also some minerals like folate, magnesium, copper and potassium. According to the study published in the journal internal medicine found that using avocados can help people to lose weight in many ways like reduce the appetite, increase the rate of burning fat and energy.
Cayenne Pepper is best for burning belly fats as stated in the study published in the American Journal of Clinical Nutrition. The ingredients present in the cayenne pepper is rich in Vitamin C and contains less calories. These ingredients reduce appetite and accelerate fats burning process.
Salmon is a supernatural supplement for losing weight. Like the above mention food salmon also help the body to burn fat fast, reduce appetite, and increase metabolism. The science behind the use of salmon for weight loss is super rich in a number of important ingredients like omega-3 fatty acid, proteins, Vitamin B, Potassium, selenium, and antioxidant. These ingredients reduce the risk of heart disease, blood pressure, diabetes, and prevent the heart from different diseases. It also reduces inflammation and helps the body to easily convert fat into energy for use.
The anti-inflammatory and anti-bacterial properties of cinnamon make it a healthy option to be included in the diet. It increases sensitivity to insulin and decrease the sugar level in the blood. Cinnamon also contains an essential oil called cinnamaldehyde which activate thermogenesis. Thermogenesis is a metabolic process that helps the body to burn calories and produce heat. All the above mention traits of cinnamon are helpful in weight loss.
Apples and Pears
Apples and Pears, both fruits are low in calories and rich in fibers, these two properties make it a favorite option for the people who wants to lose weight. A study published in the US National Library of Medicine in 2003 has also found a correlation between apples, pears and weight loss that is why based on that study, they suggest the use of apples and pears three times a day for weight loss.
A 2013 study in the medical journal Obesity found that boosting dietary protein decreases total body fat and abdominal fat and helps increase lean body mass and your body’s energy expenditure during periods of weight maintenance and weight loss. Chicken is also rich in protein, calcium and phosphorus.
Eating spinach is another good option of food to be eat for weight loss, a study reveals that adding three cups of spinach in the diet per week increase the process of weight loss by 10 percent. Spinach has a lot of lipoic acid, which is a compound that helps the body to block sugar from getting into the blood, this cause the sugar to be used as protein instead of being stored as fats. The greenish spinach vegetable has very low calories and high water which is helpful for weight loss.
According to a study posted to the National Library of Medicine that whey protein supplements increase fat loss and help develop lean muscles. It is a well known fact that protein increases the calorie consumptions from 80-100 calories per day.
A lot of studies related to the health, medicine and food supplement suggest to include at least 125 grams of protein in the breakfast. Because proteins speed up the metabolism and helps the body in energy consumption. One way to include protein in the breakfast is by eating eggs in the breakfast.
A study of McMaster University suggests that if you want to lose weight drinking milk can do it for you. Drinking milk helps you in gaining muscular mass and it is the muscles that help to burn fats.
Beans are also a super-rich source of proteins and eating more proteins has a correlation with weight loss. It also regulates blood sugar level and decrease risk of heart diseases.
Purple Sweet Potatoes
According to a study published in bio medic and environmental sciences sweet potatoes are rich in resistant starch. Which helps to resist the risk of obesity.
Mustard has zero calories a study done in the Oxford Brookes University proved that using mustered can speed up energy consumption by 21 percent.