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Does your 2015 wish list include shedding the extra pounds you put on in 2014? You can do it in absolutely natural way, if you become more imaginative about your eating habits and become more serious about exercise. And then there are several foods that can help you shed those unwanted pounds faster.
The most effective way of losing weight is considered to be controlling your appetite by opting for appetite suppressant foods. And there are many foods that can help curb your appetite and give you that filling feeling which is key to control your craving. Remember, protein is considered a natural appetite suppressant while fiber rich diets increases the sense of fullness. Here are nine foods that you should consider eating along with exercise to lose weight.
1- Water
Even though it’s not food, drinking a lot of water can be a useful tool in a dieter’s arsenal when weight loss is a goal. Timing of water intake holds the key in your weight loss effort. Here are three important tips:
Drinking water during the day can help keep you feeling full without consuming high-calorie coffees and snacks.
Drink a glass of water before every meal. In several studies of weight loss in overweight adults, those who drank water before eating a meal regularly consumed fewer calories and saw improved weight loss results.
Drink cold water to speed your metabolism. In a study on water-induced thermogenesis, researchers found that drinking water caused an increase in energy expenditure in both men and women, likely caused by the body’s efforts to warm the water to body temperature.
2- Pineapple
Fresh pineapple is low in calories and high in fiber. It is considered a storehouse of several unique health promoting compounds, minerals and vitamins that are essential for optimum health.
A slice of 100 grams of pineapple provides just about 50 calories equivalent to that of apples. It contains no saturated fats or cholesterol but is a rich source of soluble and insoluble dietary fiber like pectin.
3- Pine Nuts
One common issue in any weight loss effort is the hunger people feel as a result of deliberate calorie restriction. Appetite suppressant food can be very effective in such a situation and pine nut is one of them.
A hormone called cholecystokinin (CCK) has been found to increase feelings of fullness. About one ounce or a small handful of pine nuts (which actually are seeds, not nuts) stimulates the body to release CCK. This reduces appetite and helps you feel fuller even when you take in fewer calories overall.
4- Artichokes
Artichokes are a great source of dietary fiber, magnesium, and chromium, a trace mineral. Artichokes are a good source of vitamin C, folic acid, biotin, and manganese. They are also sources of niacine, thiamin, riboflavin, vitamin A and potassium. These are an awesome source of probiotics. Consider topping off your salad or a pasta dish with some fresh artichoke!
5- Almond butter
High-protein, high-fiber and healthy-fat-packed nuts are both filling and satisfying. Even though nuts are high in calories, research has suggested that the human body may only absorb 15 percent of those calories. Almond butter has more calcium and fiber than peanut butter—for the same number of calories (approximately 100 for 1 tbsp). Spread almond butter on a slice of whole-grain bread. Whole-grain bread packs more fiber than white bread, so it takes longer to break down in the body and will keep your energy levels up for a longer period of time.
6- Greek yogurt
Greek yogurt packs twice the protein of regular yogurt and takes care of 20 percent of your daily calcium needs. “Problem is, everyone likes to chew, and yogurt doesn’t always do the trick alone,” says Taub-Dix, who suggests adding in nuts, dried fruit, or cereal that is whole-grain, high in fiber, and low in sugar. If you’re not a fan of Greek yogurt, try a 2% fat variety, like Chobani 2% low-fat Greek yogurt. It’s creamier and only slightly higher in calories compared to plain nonfat Greek yogurt (130 versus 100 calories for 6 ounces).
7- Cottage cheese
Choosing low-calorie, low-fat protein sources is a must, and while Greek yogurt has gained a lot of recognition for attributes, but don’t forget the unsung hero of the protein world — cottage cheese. Cottage cheese is made from curdled milk and whey, and is one of the best dairy sources of protein. It’s very filling, and it has tons of protein and calcium.
8- Eggs
According to new research from the Rochester Center for Obesity in America, eating eggs for breakfast could help to limit your calorie intake throughout the rest of the day, by more than 400 calories.
A couple eggs in the morning are an ideal high-protein breakfast. Hard-boiled eggs make for perfect snacks too. Keep them in the fridge overnight, take them out next day and enjoy with some fruit.
9- Avocados
Eliminating grain carbs is one of the easiest ways to normalize weight, but when you cut down on non-vegetable carbs, you need to increase your intake of healthy fats.
Avocados are an excellent source because it is high in appetite-suppressing healthy fats so it won’t spike blood sugar levels. They’re especially rich in heart-healthy monounsaturated fat that is easily burned for energy. Avocados are also rich in L-carnitine, an amino acid that can fuel your metabolism.
10- Pickles:
A wonderful snack because they satisfy that craving for something crunchy or salty but have so few calories! Pickles are made from cucumbers, which are themselves a “negative-calorie food” because they’re so sparse in calories. One cup of cucumbers contains a mere 16 calories. Therefore, if you’re looking to lose body fat or maintain a healthy weight, eat all the pickles you want.
Beware, however, that many pickles are made with artificial yellow food coloring chemicals. Remember 95% of the pickles sold in grocery stores are believed to be contaminated with FD&C Yellow. So only buy natural pickles made without the yellow #5 food coloring.
11- Grapefruit
Grapefruit is fairly low in calories, delivering only 74 calories per cup. It also contains naringenin, an antioxidant derived from the bitter flavor of grapefruits, which triggers the liver to break down fat. So as part of a fat-loss strategy, grapefruit is truly essential to your daily diet!
Remember drinking the so-called “grapefruit juice” does not offer the same benefits, especially if it’s pasteurized. Only raw grapefruit that includes the white inner skin (the bitter part) offers the health benefits.
12- Celery
One cup of celery (120g) contains only 19 calories and that’s what qualifies it as a negative-calorie food. You can eat as much celery as you want, and you won’t gain body fat.
