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Losing weight to achieve the “killer figure” has been all the rage over the past few years. But it’s about more than just self-image, it’s about your health.
When you have excess fat in the body, you increase risk factors for diseases that affect the heart and the other vital organs of your body.
Many people turn to crash diets, a very unhealthy way to lose weight. Another draw back is you tend to put it back pn when you stop the diet.
Did you know that there are certain foods you can include in your diet to help loose weight.
In this article I will examine 10 foods that you can incorporate into your diet, that will help you loose weight and better still, keep the weight off.
1. Chilles
Chilli peppers belong to the plant group, Capsicum. The bioactive ingredient is called Capsaicin, the substance responsible for the heat in chili peppers.
It has been found to have numerous health benefits, from reducing the risk of heart disease to pain management.
A study in 2003, revealed how chilies are able to promote the oxidation of fat in the body, aiding weight maintenance and loss. Simply add chilles to your meals. Start small if you don't like your food spicy until you get used to them.
As a bonus capsaicin is a regustered insect repellent. So the mossies will stay well away while you are having your chillies on a hot summer afternoon.
2. Green Tea
This one is well known in weight loss circles. Green tea is rich in catechins, which can cause an increase in metabolic rate, thermogenesis, and fat oxidation.
Catechins also have an effect on the sympathetic nervous system, which contributes to
the breakdown of fat in the body.
3. Garlic / Ginger
Garlic is known for its cardioprotective and antibacterial properties, but recent studies have revealed how it contributes to weight loss.
A 2007 study discovered that garlic supplements were able to promote lipid metabolism which can be directly linked to weight loss.
4. Peanuts
Would you believe that eating peanuts can cause weight loss? Peanuts have developed a bad reputation of causing weight gain, but a recent 2014 study begs to differ.
When peanuts which are high in oleic acid are eaten regularly, they cause an increase in fat oxidation and fat breakdown.
In the study this caused significant weight loss in overweight and obese patients. Raw, unsalted peanuts are ideal.
5. Calcium
Another surprise, a health benefit of cow’s milk is its effect on weight loss through the oxidation of fat. A study in 2012 revealed that high calcium intake was likely to increase the rates of fat oxidation in the body, leading to weight loss.
The ideal sources of calcium are oatmilk, yougurt, kefir, and sour milk. The milk based products are calorie dense because of the saturated fat content and should be portion controlled.
Those who wish to avoid dairy (actually there are numerous reasons why this might be beneficial) could seek out chelated calcium supplements.
6. Cocoa powder
While cocoa, the main ingredient in chocolate, doesn’t directly cause fat oxidation in the body, a study in 2011 revealed how cacao was able to mobilize fatty acids in the body post-exercise.
Surprisingly, regular consumption of dark chocolate starting two weeks prior to data collection was able to increase the mobilization of free fatty acids in the body, causing better weight loss in conjunction with prolonged exercise.
7. Cinnamon
Similarly to the studies made on garlic, cinnamon has been proven to lower serum lipid levels which can cause weight loss.
The 2003 study on the effects of cinnamon on lipids revealed that cinnamon intake was able to reduce serum glucose, triglyceride, LDL, and total cholesterol levels in people with type 2 diabetes, all in all contributing to natural weight loss.
Be sure to get real cinnamon as opposed to cassia, which is often substituted for it.
8. Leafy vegetables like Spinach, Ugu, Bitter leaf, Broccoli
One of the major risk factors of diabetes is central obesity, a condition where most of the fat deposits in the body are found in the torso.
A 2013 study on broccoli revealed how the vegetable was able to reduce levels of triglycerides, HDL, and LDL in the body by improving lipid metabolism. High fibre goods also make you feel full resulting in lower calorie intake.
Tomatoes are rich with antioxidants that have been proven to fight certain cancers such as prostate cancer.
Tomato products, specifically tomato vinegar. The anti-obesity effects of tomato vinegar suggest that including it your diet can help you lose weight.
9. Hibiscus flower
Hibiscus tea made from dried hibiscus flowers have been shown to help reduce weight. It works by inhibiting the action of amylase the enzyme responsible for carbohydrate, starch digestion.
It also increases the metabolic rate which result in fat burning.
For best results do not add sugar. Honey or fresh fruit juice which have a lower glycaemic index can be added. Ginger is a palatable addition.
10. Lemon Juice
Lemon juice is one of the best home remedies for fighting obesity. It helps improve digestion and aids in detoxification.
Healthy digestion is an essential pre-requisite for weight loss as it helps your body get the nutrients required to burn fat. It also helps remove toxins from your body that slow down your metabolism.
Incorporate these food items in your diet. This combined with a regular exercise regimen.
Bonus
While the contributions to weight loss of these foods have been well-researched, the best way to lose weight is still a combination of both diet and exercise.
Resistance training is ideal for weight loss. By building and toning your muscles you increase your basal metabolic rate and calorie consumption. Loosing weight while you sleep.
Thanks for being here and goodluck on your journey to optimal health. I invite you to check out other articles that may interest you using the search button at the top of the page. God-isLove.
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References:
[1] National Institutes of Health (2013). Carnitine.
http://ods.od.nih.gov/factsheets/Carnitine-
HealthProfessional/
[2] Sahlin, K. (2011). Boosting fat burning with carnitine: an old friend comes out from the shadow. http://www.ncbi.nlm.nih.gov/pmc/
articles/PMC3099008/
[3] Lejeune, M., Kovacs, E. & Westerterp-
Plantenga, M. (2003). Effects of capsaicin on
substrate oxidation and weight maintenance after modest body-weight loss in human subjects.
http://www.ncbi.nlm.nih.gov/pubmed/13129472
[4] Westerterp-Plantenga, M. (2010). Green tea catechins, caffeine and body-weight regulation.
http://www.ncbi.nlm.nih.gov/pubmed/20156466
[5] Duda, G., Suliburska J., & Pupek-Musialik, D. (2007). Effects of short-term garlic
supplementation on lipid metabolism ...
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