In order to lose weight quickly and easily, it is essential to avoid following a dangerous diet. But sometimes it’s hard to know what foods you can eat to lose weight naturally and healthy. Fortunately, today we’re going to help you to figure it out!
Here are 15 natural foods that help you lose weight fast:
#15 Dairy products
Low-fat yogurt, low-fat cheeses and milk are all high in calcium. A recent study from the University of Tennessee indicates that these dairy products increase weight loss by up to 70%. In addition, researchers found that people who incorporated more calcium into their diet lost twice as much weight as those who did not get enough calcium.
In addition, calcium eaters lose 5 times more fat than people who do not have an adequate intake of calcium. Calcium is particularly effective for weight loss because it inhibits calcitriol. Calcitriol is a hormone that, among other things, makes you fat.
Therefore, more calcium makes us lose weight. In addition to its ability to make you lose weight, a researcher at Laval University also found that calcium increases the feeling of satiety. Satiety is the feeling you get when you are no longer hungry.
According to the same study, women lose 6 times more weight when they have an increased intake of calcium in their diet.
#14 Oatmeal
Oatmeal is high in resistant starch (see #6 on bananas, for more details on the effectiveness of resistant starch when it comes to weight loss).
In addition, oatmeal increases the feeling of fullness, far more than any other grain.
Researchers at Wake Forest Medical Center found that oatmeal is high in soluble fiber – the fiber that reduces fat accumulation.
Oatmeal also regulates the body’s blood sugar levels. Therefore, it cuts hunger and lowers the level of insulin in the blood. With less insulin in the blood, the body burns fat instead of storing it (apples and cinnamon have the same effect).
#13 Apples
Apples have a high pectin content. This fiber has several surprising properties.
Pectin is a powerful appetite suppressant.
According to a study, it prolongs satiety over a long period of time: 1 to 2 hours longer than other fibers.
Researchers from the University of Rio de Janeiro found that women who eat an apple before each meal are 33% more likely to lose weight.
Finally, pectin regulates blood sugar levels – preventing overeating. It also prevents fat from accumulating. In addition, the reduced insulin level means that fat is more easily burned. Other foods that are high in pectin include apricots, bananas, cabbage, carrots, onions, peaches, oranges and grapefruit.
#12 Guava
Guava is high in vitamin C. The benefits of this vitamin are proven by a study from Arizona State University.
After physical activity and sufficient intake of vitamin C, you can burn 30% more fat. If you don’t get enough vitamin C, you will have a much harder time burning fat (and losing weight).
Vitamin C also regulates cortisol levels. This prevents fat from accumulating – especially in the belly. The following foods are also high in vitamin C: yellow peppers, kale, kiwi, broccoli, strawberries and papaya.
#11 Broccoli
Broccoli is high in sulforaphane. Chinese scientists have found that sulforaphane stimulates enzymes to burn fat. This compound is found in other vegetables: notably, Brussels sprouts, cabbage, cauliflower, kale, broccoli, kohlrabi, mustard, turnips, radishes, arugula and watercress.
#10 Green banana and plantain
Green bananas and plantains have a high content of resistant starch, like oatmeal. This starch has the particularity to arrive intact in the large intestine, which gives it several beneficial properties.
According to researchers at the University of Colorado, resistant starch prevents the accumulation of fat. As a result, 30% more fat is burned after a meal rich in resistant starch. Resistant starch also increases insulin sensitivity. Basically, this means that there is less insulin in your body. Therefore, fat is burned and not stored.
Another benefit of resistant starch is that it is an effective appetite suppressant. It satiates and ensures that you eat less over long periods of time – which facilitates faster weight loss. Resistant starch is found in several other foods: white beans, potatoes, lentils, oatmeal, parboiled rice, peas and cashews.
#9 Pasture-raised beef
Pasture-raised beef is high in conjugated linoleic acid. These fatty acids have the ability to burn fat.
According to a study by the American Oil Chemists’ Society, conjugated linoleic acid helps you lose 9% of your body fat – without changing your diet or exercising! Like fish meat, conjugated linoleic acid also regulates leptin levels.
This hormone is also known as the “satiety hormone”. Therefore, leptin is of utmost importance in regulating weight loss. Other foods high in conjugated linoleic acid are meats from pasture raised ruminants: goats, sheep and deer. Dairy products also contain it.
#8 Brazil nuts
Brazil nuts are rich in selenium. Selenium helps the body produce more thyroid hormones. It is these hormones that will, in turn, give you more energy and speed up your metabolism. Other foods that are high in selenium include: whole grains, shrimp, sardines, tuna, sunflower seeds, eggs and onions.
#7 Cinnamon
Cinnamon facilitates weight loss by acting on your blood sugar levels. As a result, it significantly reduces the desire to eat sweet foods. So don’t hesitate to sprinkle it on your favorite foods!
#6 Boiled potatoes
Of all foods, potatoes have the highest satiety index. We’ve already talked about satiety, that “non-hungry” feeling that we also feel after eating. Apples and bananas also have high satiety indexes. It is a fact that after eating a potato, you feel full. Therefore, you eat less. And when you eat less or eat a reasonable amount of calories, you lose weight! Other items that have high satiety ratings are: oranges, fish and popcorn.
#5 Fish
All varieties of fish (cod, salmon, tuna, sardines, etc.) help you lose weight. This is because fish is rich in leptin. This digestive hormone regulates our body’s fat reserves. It also controls the feeling of satiety. It is not for nothing that leptin comes from the Greek word “leptos”, which means “thin”!
#4 Avocado
According to a study from Loma Linda University in California, avocados cut your hunger for 5 hours. In addition, it reduces your desire to eat by 40%. This is why it is an effective food for weight loss. When you eat fewer calories, you lose weight faster.
#3 Pine nuts
Pine nuts contain linolenic acid. This fatty acid stimulates the body to produce more of the hunger-suppressing hormones cholecystokinin (CCK) and glucagon-like peptide-1 (GLP-1). Also, of all nuts, pine nuts have the highest protein content.
#2 Chilli
The secret ingredient in chili peppers is capsaicin. Researchers at the University of Vienna found that this active ingredient in chili peppers stimulates an appetite-suppressing hormone called serotonin. Incorporating capsaicin into your daily diet has several benefits.
Capsaicin speeds up your basal metabolic rate by 50 to 100 calories. That’s a weight loss of 2 to 4.5 kg in one year! Here are some varieties of peppers full of capsaicin: paprika, Espelette pepper, cayenne pepper, bird pepper, etc.
#1 Pork chops
Pork chops are extremely high in protein. According to a Purdue University study, when your diet is high in protein (at least 30%), you will lose weight much faster.
Therefore, it’s not necessarily pork chops that you need to eat. It’s all about incorporating more protein into your diet! Finally, like Brazil nuts, pork is high in selenium.
And there you have it, you have discovered 15 foods that help you lose weight 🙂
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