Did you know that chocolate is the top metabolism burning food? Isn’t that just the greatest news. Calories are the key factor which can make your diet a success or a failure. There are certain foods that naturally help you burn fat. Here is a list of those foods.
1. Dark Chocolate
According to a study if you eat one and a half ounce of dark chocolate every day the level of the stress hormone cortisol is reduced. Stress can be responsible for slow metabolism. It is suspected by the researchers that the caffeine and theobromine present in the chocolate may be the reason for reducing stress. Another study shows that adult people who ate a moderate amount of dark chocolate on a regular basis are thinner than those who don’t, although they eat more calories and do the same amount of exercise. Buy chocolate that has at least 70% cocoa and the darker it is, the better. Eat a square of chocolate with a cappuccino or mix some chunks in your homemade trail mix.
Eggs are the best source of protein. They have all the nine essential amino acids your body needs to build up muscle tissue. The more muscles you have, the greater is the fat burning potential as it takes a lot of calories to maintain the muscle.
Begin your day with two eggs instead of eating cereal. You can also take your egg with an avocado to get more healthy fats. Eggs were feared to be high in cholesterol, but new studies show that they do not adversely affect the blood cholesterol and they do not cause heart attacks. But the best thing is that they are the best food to eat if you want to lose weight. They are rich in proteins, healthy fats and make you feel full with the small amount of calories. Eggs are also nutrient dense and thus help you get all the nutrients you need when you are on a calorie restricted diet. The yolks contain almost all the nutrients.
3. Sesame Seeds
According to animal studies, sesame seeds contain plant chemical called lignans which increase the fat burning process by increasing the liver enzymes which break the fats down. Many studies have shown that essential fatty acids and protein increase the rate of metabolism and sesame seeds are rich in both. They also contain loads of minerals and fibers.
You can roast sesame seeds and then sprinkle them on your salads, fish, chicken, soups and vegetables. Tahini which is sesame paste also tastes great with bread or on a celery stick. While buying buns or bagels opt for ones with sesame seeds.
4. Whey Protein Powder
Whey protein powder triggers the satiety hormones which include cholecystokinin; this sends the brain the signal that you are full. So if you add this to a glass of smoothie, you can fire up your fat burning process or mix it in yogurt. You can also add it to your batter while baking cookies or muffins. Protein offers necessary power for your body, just like a portable power bank.
5. Yellow Bell Peppers
Yellow bell peppers are loaded with vitamin C. One yellow pepper has 341 milligrams of vitamin C which is almost 3.5 times the amount present in a large orange. Vitamin C helps the body to produce a molecule known as carnitine. This molecule helps the muscles to use fat for energy and therefore boosts metabolism. A study shows that people who have high levels of vitamin C in their bodies have lower BMI and less fat. Try raw strips of yellow pepper with hummus for a satisfying snack or remove the seeds and fill it with tuna salad for lunch.
Peanuts are packed with fibers. According to experts the process of digesting peanuts actually burns calories. A study showed that eating peanuts worth 500 calories daily for nineteen weeks made the resting metabolic rate increase by 11% without additional exercise. But you must try not to go overboard as they are calorie dense, an ounce or two tablespoons daily should be enough.
If you want to lose extra 3 kilos in a year drink two glasses of water before breakfast, you can also try before each meal. In a recent study, it showed that people who do actually do that consume 75 fewer calories at breakfast than those who don’t. In other researches it showed that water boosts the metabolism as the body needs to work to raise the temperature of the water that you ingested to match the temperature of your core. In another study, it was seen that individuals who drank 8 to 10 glasses of water daily had an advanced metabolic proportion than those who just had 4.
8. Leafy Greens
Kale, collards, spinach, Swiss chard and a few more are all leafy greens. These foods have many properties that make them ideal for your weight loss diet. They are low in calories and high in fiber. Adding leafy greens to your meals increases the quantity without increasing calories. It has been shown in many studies that diets that have low energy density make you eat fewer calories overall. They are also high in vitamins, minerals, and antioxidants which include calcium, which according to some studies helps in burning fat.
Salmon is an oily fish and is extremely healthy. It is very satisfying and can keep you feeling full for many hours with just a few calories. This fish is loaded with protein, healthy fats and important nutrients. Salmon is also rich in omega three fatty acids.
10. Cruciferous Vegetables
Cauliflower, broccoli, cabbage and Brussels sprouts are all cruciferous vegetables. They are high in fiber and are extremely filling. They also contain protein but not as much as found in meat or legumes, but they have more than other vegetables. The combination of fiber, protein, and low energy density makes them a perfect choice for weight loss diet plan.
Grapefruit’s effects on weight loss have been directly studied. A study conducted on 91 obese people showed that eating half fresh grapefruit before meals made them loose 1.6 kgs in 12 weeks. So eating half a grapefruit before a meal can make you feel more satisfied and consume fewer calories.
12. Apple Cider Vinegar
Apple cider vinegar is mostly used in vinaigrette or dressings, but studies have shown that it can be helpful in weight loss. A study showed that taking 15 to 30 ml of vinegar a day for 12 weeks helps in losing 1.7kgs.
Avocado is a unique kind of fruit. Avocados are loaded with healthy fats. They contain monounsaturated oleic acid which is a type of fat also found in olive oil. Although they are mostly fat, they also have lots of water in them so they are not as energy dense as one might think. They also contain important nutrients like fiber and potassium.
14. Cottage Cheese
Cottage cheese is high in protein and low in fat and carbohydrate. It is a great source of protein and makes you feel satiated with low amount of calories.
15. Beans And Legumes
Beans and legumes like lentils, kidney beans, black beans and a few others are beneficial for weight loss. They are high in fiber and protein, and both these nutrients have shown to be satisfying. They also contain resistant starch.