Eating the right things is not just about avoiding high fat foods. Many foods will actually increase fat loss due to effects on things such as metabolism or appetite or even body’s fat burning abilities. So the following are my best weight loss tips for the best foods to eat to accelerate fat loss.
Nice Nuts – Nuts are traditionally avoided by dieters due to their high fat content. However, research suggests that it is not that straightforward. Despite their high fat content, nuts may in fact assist weight loss through other weight loss promoting properties. According to a review study published in the Journal of Nutrition (138:1741S-1745S, 2008), nuts are associated with a lower body fat. Also, when subjects add nuts to their diet, it did NOT cause weight gain Some research also found that it was easier for people to stick to a diet when nuts were in their meal plan. The researchers believe that nuts help fill you up (thanks to the fiber) and it’s possible that not all of the calories from nuts are absorbed into your body.
Eggstatic ABout Eggs! – Researchers from Louisiana State University in the U.S. looked at the eating habits of a group of overweight and obese women. The women, who were following a low-fat diet, were asked to eat either two eggs a day for breakfast, or have a bagel. The two meals contained the same number of calories and weighed roughly the same amount. However, after eight weeks of breakfasting, the slimmers who had eaten eggs had lost the most weight. As well as shedding 65 per cent more pounds than the bagel eaters, they had lost almost twice as many inches from their waistline. Previous research showed that those who ate eggs for breakfast felt fuller for longer than those who had a bagel and cheese. As a result, they ate less during the rest of the day. It is not completely clear why eggs are so good at making us feel full but it is thought their high protein content could play a large part. Researcher Dr Nikhil Dhurandhar, an obesity expert, said: “The resulting decrease in energy consumption lasted for at least 24 hours after the egg breakfast.”
Eat More Mushrooms! – In another study, it was found that volunteers who had mushrooms rather than meat in four otherwise identical meals a week shed almost 13lbs (6kg) over five weeks, with one losing 1.5 stone (9.5kg). The study also found that one man and nine women, aged between 25 and 61, shed a total of 127lbs (57.6kg) over the course of the trial. In another recent trial, Margaret Hill, a 25-year-old mother-of-two from Dagenham in Essex, went from 13st 6lbs to 11st 1lb. “I was amazed by my weight loss – it’s the most I have ever managed to lose. I never thought I’d get my body back after I had my kids so I am over the moon. I look and feel fantastic,” the Telegraph quoted Hill, as saying. Sarah Schenker, the dietician who led that trial, said: “Mushrooms make a fantastic low-density meat substitute and can assist dieters without them having to radically change their eating patterns. Mushrooms are also great value for money.
Eat More Yogurt – A new study, conducted by researchers at the University of Tennessee, United States of America, suggests that eating yoghurt (curd) helps you lose fat. Researchers found that obese adults, who ate three servings of fat-free yoghurt a day as part of a reduced calorie diet, lost 22 per cent more weight and 61 per cent more body fat than those who simply cut calories. Yoghurt eaters also lost 81 per cent more fat in the stomach area than non-yoghurt eaters. “Not only did yoghurt help the study participants lose more weight — the average weight loss was 14 pounds (6.8 kilos) — they were about twice as effective at maintaining lean muscle mass,” said lead researcher Michael Zemel. Yoghurt is a source of protein with a high calcium content. Yoghurt as a food may also be beneficial in more ways than one. According to dietician Seema Talreja, yoghurt is recommended in diets because it has a lactic acid bacteria which cleanses the intestines, thus helping in detoxification. Try putting yogurt in soups; on tops of chillis, curries, kebabs, with roasts and casseroles etc. It may seem strange at first but in some regions of the mediterranean; they eat yogurt with nearly everything. Clever them! I add yogurt to most of my meat based meals now and I find it really helps to balance the taste of the meal.
Swap Fruit Juice for Milk (or Milk-Shake) – In a recent study, australian scientists found overweight people who downed about 2 1/2 cups of skim milk in the morning consumed 8.5 percent fewer calories at an all-you-can-eat lunch spread than people who drank the same amount of fruit juice. Both beverages had an equal number of calories, but the milk contained 25 grams of protein while the fruit juice had virtually no protein and 63 grams of sugar. Those may be big servings, but the principle remains: Protein helps you feel fuller throughout the morning.
Magic Beans! – Scientists found that people who consumed beans were 23 percent less likely to have large waists than those who said they never ate them. Legumes are top weight loss foods as they are a source of filling protein, without the fat calories of many meat protein foods, such as mince, bacon and lamb. They are also rich in belly filling fibre, keeping you fuller for longer and keeping those between meal cravings at bay.
An Apple A Day! – Penn State researchers discovered that people who ate a large apple 15 minutes before lunch took in 187 fewer calories during lunch than those who didn’t snack beforehand. (The apples had around 128 calories.) They saved 59 calories per meal. This would be an even larger saving if the apple where eaten as a substitute for high calorie chocolate bars, cakes or crisps. Apples are a great sweetness fix for when you have a sweet craving and they fill you up more than a chocolate bar would as they require lots of chewing, which tricks the brain and contain lots of belly filling fibre.
These are my best weight loss tips for the best foods to include in your diet to help you reach your weight loss goals faster or even for the first time to actually reach the weight loss goals which can prove so elusive.
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