How to lose weight fast with superfoods
PC Luis Quiroz Ravines
If you are looking for how to lose weight fast and at the same time stay healthy, the following foods are powerful nutrients that will help prevent disease, build stronger bones, improve your vision, keep an open mind and additionally lose weight, because these weight foods constitute a low-fat diet
Foods have different effects on the metabolic process, the burning of calories, the control of hunger and the different hormones.
With the following foods you will be able to lose weight more easily and for that reason frequently, these foods are included in numerous weight loss programs.
1- Cruciferous vegetables
This type of vegetables are not as rich in proteins as legumes or foods of animal origin, but they have more proteins than other vegetables.
Among the main cruciferous vegetables include cabbage, cauliflower. Broccoli and Brussels sprouts. These vegetables are incredibly satiating and contain high amounts of fiber.
Because of its low energy density fiber and protein combination, cruciferous are the perfect food for a weight loss program, additionally, they are nutritious and it is claimed that it can fight cancer.
2. Whole eggs
Eating eggs at breakfast, increased satiety and ate less in the following hours, even up to 36 hours. This was demonstrated in a study that involved 30 people with obesity.
It was also shown in another 8-week study, that eating eggs at breakfast, on a calorie-restricted diet, helped to lose weight.
healthy fats and the eggs are incredibly nutritious and their protein is one of the best in the world and is mainly concentrated in the yolk. Its low calories, protein, place it among the best foods on the planet.
The fear of its high cholesterol content has already been overcome by the conclusions of several studies, which even indicates that they do not cause heart attacks.
3- How to lose weight fast with green tea
Five cups of green tea daily could help you lose up to twice as much weight, especially your waist, according to a new study.
Green tea is very moisturizing and its powerful antioxidant helps burn fat, calories and lose weight.
4-How to lose weight fast with salmon
Salmon is full of Omega 3 essential oils, which reduce inflammation which plays an important role in metabolic diseases and obesity.
Salmon contains important nutrients and healthy fats and its proteins are of high quality and like some seafood contributes a significant amount of iodine.
Other fish such as trout, mackerel, herring or sardines are also excellent sources of healthy fats and appropriate to lose weight.
5- How to lose weight fast with Leafy greens
Also, the leafy vegetables are very nutritious and with a high content of antioxidants, vitamins, and minerals. Particularly they are rich in calcium that according to some studies help in the burning of fats.
Leafy vegetables are high in fiber, have few carbohydrates and calories and are an easy way to add volume to foods without adding calories.
Several studies conclude that foods with low energy density make people, in general, consume fewer calories,
Among the green leafy vegetables include chard, spinach, kale, and others. They are perfect for any diet of weight loss.
This fish is very popular among bodybuilders and models because of its high content of proteins of good quality and low-calorie intake, since a lean fish does not supply many fats.
If you decide on the consumption of tuna to ensure protein, choose tuna in water and not in oil.
7- Lean meat and chicken breast
If your diet is low in carbohydrates you can consume fatty meats, but if your diet is high in carbohydrates, it will be more appropriate for you to consume lean meats.
Meat has its defenders but also its detractors have even been demonized blaming it for causing numerous diseases and health problems, although there are no definitive studies to support this claim.
But if it has been shown that processed meat is not healthy, but in the case of unprocessed red meats, it has only been shown to have a weak correlation with cancer, particularly in men but no relationship in the case of women.
Because it is rich in protein, meat is appropriate for weight loss. A diet high in protein can help burn about 100 calories a day.
Several studies have shown that high protein intake can reduce up to 60% cravings or the desire to eat late at night and in a diet program can lose up to a pound of weight per week.
Best way to lose weight with friendly foods
8. Beans and legumes
Beans and legumes are rich in fiber and proteins, elements that cause satiety and also contain resistant starches
These foods include black beans, lentils, and beans in general.
But you have to prepare them properly because many people do not tolerate legumes or tolerate them with difficulty.
Instead of eating solid foods, soups make people consume fewer calories and feel satiated.
Foods that contain a lot of water, such as fruits and vegetables, are low in energy density and are naturally useful for reducing pounds of weight and soups contain a lot of water and can be prepared from vegetables.
9- Boiled potatoes
For some reason, white potatoes are used mostly as potato chips and for other uses, they have almost fallen out of favor. But potatoes are a perfect food for general health and particularly for losing weight.
Potatoes are rich in potassium which plays an important role in the control of blood pressure and which is generally deficient in most people.
In a satiety control study, boiled white potatoes were in the first place among all the striated foods.
Potatoes contain a bit of almost all the nutrients we need daily and some people stay for long periods, feeding only on potatoes
Especially boiled potatoes, after cooling produce high amounts of resistant starch, a fiber-like element that produces a feeling of fullness which helps weight loss and benefits health.
10. cottage cheese
Cottage cheese is rich in protein like most dairy products, but particularly, cottage cheese is low in fat and carbohydrates, but very rich in protein.
Cottage cheese is also rich in calcium that has been shown to help burn fat. In addition, cottage cheese is satiating, so eating a large amount of cottage cheese can help you consume a large amount of high-quality protein and lose weight.
Several studies show that the fats of avocados facilitate and increase the absorption of nutrients from vegetables, up to 15 times. They are also rich in potassium and fiber.
Avocados have high amounts of monounsaturated oleic acid that is healthy and nutritious, but in spite of its large amount of fat, it also contains a lot of water that reduces its energy density.
Unlike most fruits that are rich in carbohydrates, avocados are a unique type of fruit that provides a lot of healthy fats
Including mushrooms in your weight loss programs is a good option because this type of food provides few calories, plenty of fiber and no fat and can advantageously substitute meat to cause significant weight loss.
Mushrooms due to their fleshy texture make them excellent ingredients for dishes such as meatballs, ground beef for hamburgers and others. For vegetarians, mushrooms are a good substitute for beef.
How to lose weight fast with super foods
Quinoa is an ancient food that provides 8 essential amino acids and numerous vitamins and minerals such as phosphorus, calcium, magnesium, iron and vitamin B12 essential to create energy. According to Zeratsky, quinoa can be eaten alone or mixed with raw vegetables in various salads.
Quinoa is a superfood and is a whole grain of complete protein that provides about 7 grams of protein and about 6 grams of fiber per serving. Quinoa has a low glycemic index and a high-quality carbohydrate.
Chia seeds are one of the best sources of fiber in the world and are low in calories. Due to its high fiber content, chia seeds can absorb up to 12 times their weight in water, expanding in the stomach in the form of a gel.
Chia is considered one of the most nutritious foods on the planet and contains up to 12 grams of carbohydrates per ounce, of which 11 are fiber. For these characteristics, the chia seeds are said to be useful for weight loss.
15-Apple cider vinegar
One study revealed that a group of obese individuals who consumed 15 to 30 ml of apple cider vinegar daily for twelve weeks lost 1.2 to 1.7 kilograms of weight. It was also shown that apple cider vinegar reduces blood sugar spikes after meals, which can be beneficial for diabetes and general health problems.
For people who are trying to lose weight, consumption of apple cider vinegar can be useful and is very popular among overweight people who try to reduce fat. Adding vinegar to foods high in carbohydrates increases the feeling of fullness and makes you lose between 200 to 275 calories for a day.
Some studies reveal that people who consume nuts regularly are healthier and thinner than people who do not consume nuts. Nuts cause weight loss because they improve the metabolic process.
Nuts are an excellent source of protein, healthy fats and fiber. But do not exaggerate because they provide many calories not appropriate for a weight loss process. Balanced and judicious consumption is important.
17-How to lose weight fast with Chili
Some studies claim that capsaicin, a substance found in chilies, increases fat burning, reduces appetite and promotes weight loss, but is more effective in people not accustomed to eating chili regularly.
In the market, there are supplements based on capsaicin, which are promoted to lose weight.
How to lose weight fast- More friendly foods
91 obese people were subjected to a study for 12 weeks to which they were given to eat half of the grapefruit daily. The average result was the loss of 1.6 kilograms of weight, so this ideal fruit should be highlighted for weight control.
The study also showed a remarkable reduction in insulin resistance, a metabolic abnormality that can lead to diabetes and other chronic diseases.
It is therefore advisable to eat half a grapefruit daily, ½ hour before meals, if you are in the process of losing weight, because this will help you to consume fewer calories and feel satiated
19- Full fat yogurt
A clean and healthy intestine reduces the risk of inflammation and resistance to leptin, which is a fundamental driver of obesity. Complete yogurts, not low in fat, are associated with lower rates of obesity and, over time, type 2 diabetes.
Yogurt is an excellent dairy food because it contains probiotic bacteria that improve intestinal function.
According to a study from the University of Lund in Sweden, an extract of spinach can reduce weight loss by 43% and curb cravings by 95%. The extract promotes the production of the satiety hormone and stops hunger. The green leaf spinach extract contains membranes called thylakoids that reduce weight
You can eat cups of spinach because they are very low in calories and with many vitamins and minerals such as copper, iron, magnesium, calcium, vitamins K, C, A, E. Spinach is a powerful food, extremely versatile and can be very useful for diets or weight loss programs.
All fats are different, for example, coconut oil contains fatty acids of average length known as triglycerides.
In comparison with other fats, these fatty acids promote satiety and burn more calories. There are two studies that have drawn attention, one carried out with men and the other with women and in both cases, it was observed that coconut oil reduced abdominal fat.
But it is not about adding coconut oil to your diet, but rather to replace, in the kitchen, some other more harmful fats with more calories. You should also mention olive oil for its excellent health properties.
22-How to lose weight fast with Kale
Kale contributes only 33 calories in a 100-gram serving, so that you can load your plate in safety that will reduce appetite and will supply a large amount of vitamin K and iron; Additionally, its high fiber content can help regulate your digestive system and ultimately lose weight.
Filled with antioxidants and fiber, the berries are ideal alone, with smoothies, with cereals, salads etc.
These small fruits, among which are strawberries, blueberries, blackberries and other varieties, are ideal to lose weight due to their low caloric content, they are nutritious and taste to the meals.
For their natural sugar, many people do not include them in their weight loss programs; But berries enhance the taste of foods, satisfy your sugar cravings and can drastically slow down your calorie intake by slowing down digestion and the absorption of fructose.
How to lose weight fast with friendly, nutritious and cheap foods is an option that you should consider if you have really decided to fight those extra pounds.
NOTE: Luis Quiroz Ravines is a Peruvian journalist specializing in natural health, author of an effective treatment to lose weight FAST and naturally. Learn MORE at:: http://weightlossperuvianrecipe.com/
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