Top 10 Foods to Lose Weight
1. Cereals and whole grains
When eating carbohydrates, we must choose the slow assimilation coming from cereals and whole grains like brown rice, oatmeal, chia, and wheat, which maintain levels of insulin low and stable and prevent insulin spikes that stop burning fat and promotes the gradual increase in fat storage.
A study by researchers at Pennsylvania State University found that men and women who follow a diet low in calories and added carbohydrates from whole grains lost significantly more abdominal fat than those who followed a low-calorie diet carbohydrate sources refined.
A study by the Scripps Clinic (San Diego) found that men who ate half a grapefruit or 236ml of grapefruit juice three times a day lost an average of 1 kg in 12 weeks, without changing your diet.
The effect is probably due to the ability of grapefruit maintain stable blood sugar level in blood.
To test the effects yourself, try adding half a grapefruit to some of your daily meals.
Drinking whey protein between meals is a smart way to improve not only muscle growth but also fat loss.
UK researchers discover that when subjects consumed a whey protein shake 90 minutes before eating a buffet lunch, eating many foods that when consumed a casein protein shake.
The scientists reported that this was due to the ability to increase serum levels of hormones that reduce hunger cholecystokinin and glucagon peptide-1.
Apples are a great source of slowly digested carbohydrates with numerous beneficial antioxidants. A group of compounds known as apple polyphenols has proven very effective in increasing muscle strength, endurance and fat loss, especially around the abdomen.
The polyphenols of apple parents directly improve the body’s ability to burn fat and limit production and storage of fat, and increase endurance and strength allowing you to train longer and harder.
A typical large apple provides about 200 milligrams of polyphenols and about 30 grams of carbohydrates.
A study by the University of Loma Linda, California, reported that subjects after performing a diet low in calories and high in fat (40% of total calories from fat) with most fats from almonds lost significantly more fat and abdominal fat over 24 weeks that subjects who consumed the same calories and carbohydrates but from consuming less fat.
So be sure to include nuts such as almonds and walnuts in your diet.
6. Green Tea
The main ingredient in green tea, epigallocatechin gallate (EGCG) inhibits the enzyme that normally breaks down norepinephrine, a neurohormone that keeps your metabolic rate and helps burn more calories during the day.
Drinking green tea is a good way to stay hydrated during training, according to a new study published in the Journal of Nutrition, he reported that subjects who drink green tea during exercise obtained a loss of abdominal fat significantly more than those taking a placebo.
Most studies demonstrating the efficacy of green tea for fat loss have used green tea extract. A study confirmed that EGCG extract is better than the tea EGCG absorbed. It takes about 500 mg of green tea extract in the morning and evening before meals.
7. Blue Fish
Fatty acids Omega-3 fish oil promotes fat loss. The omega-3 fatty acids increase the activity of a protein called mTOR and insulin, which are sensitive to small changes in energy metabolism.
MTOR has direct effects on protein synthesis and on the appetite control center of the brain. Omega-3 fatty acids stimulate mTOR, which inhibits the feeling of hunger and prevents protein degradation.
For best results, take 1-2g of fish oil at breakfast, lunch, and dinner.
Avocados are full of monounsaturated fat, which normally is not stored as body fat. Also, contain mannoheptulose, a sugar blunts insulin release and increases calcium absorption.
Maintaining low levels and get enough calcium is essential to stimulate fat loss. Try adding a quarter of avocados in salads and sandwiches.
Consumption of soy protein rich in isoflavones decreases fat storage in the body while promoting the growth of lean muscle mass.
Natural soy has a tendency to equalize levels of insulin and sugar in the bloodstream which helps considerably reduce hunger.
In fact, in a 2008 study from the University of Alabama, researchers found that men who drank 20g of soya day for three months lost a significant amount of abdominal fat.
Spicy foods like peppers, jalapeno peppers, pepperoni contain active ingredient capsaicin, a chemical that has been shown to promote burning calories at rest, reduce hunger and food intake.
Although the thermogenic effect of capsaicin is modest and temporary, you can get to increase metabolism 8 percent for a couple of hours.