Certain foods can aid weight loss by boosting metabolism writes Meera Murugesan
EATING right means appropriate portions and striking a balance between different food groups.
When combined with exercise, this helps one avoid weight gain in the long term.
There are however, certain foods which naturally boost your metabolic rate.
These simple and easily accessible foods are a good addition to your diet if you’re looking to maintain your weight or shed a few kilos. Studies have shown that some of these foods can aid in weight loss if taken in the right quantity on a regular basis.
But keep in mind that no single food is going to miraculously slim you down. Making healthy meal choices every day and scheduling exercise into your daily routine should still be a priority.
Eggs
A simple and healthy protein, eggs are a good source of many vital nutrients including choline, a fat-burning nutrient and consuming eggs is believed to increase one’s metabolic rate by 20-35 per cent for several hours after consumption.
In one study in the journal Nutrition Research, men who were given eggs as opposed to bagels for breakfast were less hungry a few hours later and consumed less calories in the next 24 hours.
Whether you like them poached, boiled or scrambled, eggs are a healthy addition to your diet and eating them several times a week can aid in weight management.
Oatmeal
It pays to pay attention to your breakfast. A healthy breakfast leaves you feeling full for much longer, making you less likely to over eat during lunch.
Oatmeal is a great way to start the day and according to a study by Tufts University, those who consume three or more daily servings of whole grains including oatmeal have 10 per cent less belly fat than those who eat processed carbohydrates like white bread.
But do opt for plain oats instead of flavoured ones because you will be adding sugar to your diet unnecessarily.
Coffee
Coffee addicts everywhere should be rejoicing. Research indicates that caffeine increases a person’s metabolic rate by 3-13 per cent.
But you don’t want to overload on coffee just for its fat burning benefits because you will then be dealing with the side effects of caffeine such as insomnia and dehydration.
For best results, aim for around 100-400mg per day or 1-4 cups daily, depending on the strength of the coffee consumed.
Sweet Potatoes
An easily available vegetable but another example of a “slow carb” which basically means you feel full and remain energised for much longer after consumption.
Sweet potatoes are high in fibre and have a relatively low calorie content. They also contain carotenoids which stabilise blood sugar levels, lower insulin resistance and prevent calories from being converted into fat.
Chili and Pepper
If spicy food is your thing, then fret not. You’re on the right track. Spices like chili and pepper are known to boost metabolic rates, thus helping with weight loss.
A study in the American Journal of Clinical Nutrition indicates that everyday consumption of a compound found in pepper seeds can actually speed up abdominal fat loss because it boosts the body’s ability to convert food into energy.
It even acts as an appetite suppressant so go ahead and spice up your food.
Dark Chocolate
Something good always comes from chocolate. Dark chocolate has an impressive impact on how the body synthesizes fatty acids, thus reducing the digestion and absorption of fats and carbohydrates.
A study conducted at Louisiana State University also found that bacteria in our stomach ferment chocolate and boost the body’s production of gut healthy polyphenolic compounds, including butyrate, a fatty acid which helps the body to burn fat as fuel.
Dark chocolate also boosts metabolism and controls appetite. The polyphenols in dark chocolate also have a profound effect on our sense of well-being and when we feel good, we are less likely to seek comfort in eating.
But always aim for chocolate which has a cacao content of 70 per cent or more.
Red Fruit
Red is the shade of weight loss. Red coloured fruits such as plums, red grapefruit, cherries and watermelon all have an impact on weight loss.
Research published in the Journal of Nutritional Biochemistry shows that consuming watermelon may improve lipid profiles and lower fat accumulation.
Another study in the Journal of Medicinal Food indicates that consumption of half a grapefruit before meals can lead to reduction in belly fat and cholesterol levels.
Cruciferous Vegetables
Cauliflower, broccoli and cabbage may not be everyone’s mealtime favourite because they cause gas but these vegetables are “experts” at helping you manage your weight.
They have a high water content and are also rich in fibre so they keep you feeling full for much longer after a meal while studies indicate they also increase your body’s ability to burn fat by almost 30 per cent.
Apples and Pears
Two of the most easily found fruits in the supermarket but they play a crucial role in weight management.
Both these fruits boost metabolism and as a result, aid in weight loss. Research at the State University of Rio de Janeiro, also concluded that women who eat three small apples or pears daily can lose more weight than those who don’t.
Almonds
All it takes is a handful of almonds to give you a fat-burning boost.
According to a study in the Journal of the American Heart, consuming 1.5 ounces of almonds daily can lead to a reduction in belly and leg fat.
Another study of overweight adults showed that consuming a quarter cup of almonds for over 6 months could lead to reduction in weight and Body Mass Index.
Almonds are high in protein and adding protein-rich food into one’s diet can suppress appetite. You’re less likely to feel hungry even if you’re eating less.
A high protein, low carb diet also increases a person’s metabolism.
Greek Yogurt
Known for its rich, creamy texture, Greek yogurt is an excellent source of protein, potassium and calcium.
Yoghurt contains probiotics which keeps the gut healthy while full fat Greek yogurt also contains conjugated linoleic acid which promotes weight loss and fat burning.
Its Vitamin D and calcium content also turn off cortisol, the stress hormone that causes the body to retain belly fat.
Researchers at the University of Tennessee even found that those who consume 18 ounces of Greek yogurt a day can lose 22 per cent more weight and 81 per cent more belly fat than those who don’t.
Spinach
This simple green leafy vegetable is widely available everywhere.
And we all already know that it’s rich in iron but spinach is also packed with Vitamin A and folate.
Spinach reduces appetite and curbs calorie intake and encourages the body to burn fat thanks to a compound called thylakoids.
Swedish researchers who gave women a thylakoid supplement for over three months found that they reported a 25 per cent reduction in hunger and cravings and experienced more weight loss.
Another study, in the journal Appetite, found that a single dose of thylakoids consumed before breakfast had a significant impact on hunger and satiety for the entire day.
So do go ahead and add spinach to your plate but choose those with small, crisp leaves and thin stems for best results.
Citrus Fruits
Oranges, lemons and lime are known for their high content of Vitamin C and this means they have the ability to metabolise fat much faster, making them great dietary aids for weight loss.
To meet our body’s daily requirements, we need about 60 milligrams of Vitamin C daily but if you up this to around 500 mg, it can help boost your body’s fat-burning potential during exercise.
Apple Cider Vinegar
Although there isn’t much data on the effects of vinegar on weight loss, in one study involving 144 obese men who added two tablespoons of vinegar to their diet for 12 weeks, each lost 1.7 kilograms.
Vinegar is believed to help suppress appetite and promote the loss of body fat. In fact, adding apple cider vinegar to water and consuming it first thing in the morning is said to be a good detox and may help burn stomach fat.
But do be mindful of how much you consume to avoid digestive discomfort.
EATING FOR WEIGHT LOSS
1. Slow Down
Stop the rush at mealtimes. It takes your body about 20 minutes to register fullness.
Eating slowly, for example over 30 minutes at every meal means you will be saving on calories as opposed to wolfing down your food in 10 minutes or under.
2. Go Small
Opt for small plates that will look full with less food as opposed to large ones that tempt you to pile on more.
Use a seven inch plate for mealtimes or choose a one cup dessert to keep portions small and healthy.
3. Eat Breakfast
Don’t avoid breakfast as this just means you’re going to be very hungry later and end up gorging on more food than usual.
People who eat a healthy, full breakfast tend to have less problems with weight gain.
4. The Occasional Treat
Don’t deprive yourself completely of all desserts. This just means you may over eat at some point because you feel really deprived. It’s all right to enjoy a small treat occasionally.
5. Be Screen Free
It may be the usual trend now but eating in front of the TV or with your eyes glued to a digital device doesn’t do you any good. It doesn’t make you mindful of what you are consuming and this can lead to over eating.
6. Water-Filled Foods
Start your meal with a soup or a salad filled with water-based fruit and vegetables. The feeling of fullness that comes with these foods will result in you consuming less of the main meal.
7. Up Your Fibre Intake
Fibre-rich foods have a crucial role to play in weight management. People who increase their fibre intake are able to lose weight faster and feel healthier too. So go for high fibre and not high calorie at every meal.
8. Get Enough Sleep
Sleep deprivation doesn’t just make you cranky but can result in bad eating habits as you are more likely to reach out for high calorie junk food the next morning. This is because the part of your brain responsible for self-control has been compromised by the lack of sleep.
Sources:www.eatingwell.com, www.eatthis.com,www.verywellfit.com, www.mealenders.com, www.forbes.com, www.foxnews.com, www.healthline.com and www.gethealthyu.com