Not all calories are created equal. Different foods go through different metabolic pathways in the body.
They can have vastly different effects on hunger, hormones and how many calories we burn.
Foods that are weight-loss friendly:
- Buckwheat
Several studies have shown that regular consumption of buckwheat will protect the body against obesity, diabetes, ischemic stroke, and atherosclerosis. A new study published in the American Journal of Clinical Nutrition recommends that at least three servings of buckwheat should be eaten daily. This is because buckwheat is a good source of fiber, an important nutrient that reduces the risk of weight gain.
The high concentration of phytonutrients and minerals in buckwheat play an important role in weight loss and weight management. Buckwheat contains polyunsaturated fatty acids and saponins that can reduce the levels of bad cholesterol that lead to weight gain.
- Brown Rice
This is one of the world’s healthiest foods you should include in your diet meal plans. A recent study published in the American Journal of Clinical Nutrition confirms that brown rice helps in maintenance of healthy body weight. Even researchers from the Harvard School of Public Health (HSPH), suggest that high fiber content in brown rice is responsible for the reduction in body weight and lower risk of Type 2 diabetes.
People who constantly consumed more brown rice weigh less than those who regularly eat refined grain such as white rice. Brown rice is loaded with Vitamin B3, Vitamin B1, Vitamin B6, iron, phosphorus, dietary fiber and essential fatty acids. The high content of manganese in brown rice helps the body to use protein and carbohydrates for energy, resulting in weight loss.
- Grapes
Researchers have shown that the regular consumption of grapes can result in proper insulin regulation, improve blood sugar balance, and increased insulin sensitivity. A recent study suggests that high concentration of phytonutrient in grapes is responsible for the blood sugar-related benefits.
Insulin is a special hormone that helps the body to absorb nutrients from foods. Foods such as simple carbohydrates can make the body to be less sensitive to insulin. When the body is less sensitive to insulin, it will need to produce more insulin than it usually does in order to keep blood sugar stable.
Poor insulin sensitivity is harmful because it makes it difficult for the body to digest carbohydrates and absorb nutrients, resulting in overweight or obesity. Grapes make your pancreas to be active, resulting in the release of more and more insulin that control body fats. Studies have shown that eating grapes over a period of several months can help burns excess body fats.
- Watermelon
Watermelon (Citrullus lanatus) is a super low energy density food that contains a lot of water. Foods like watermelon with a low energy density tend to make people consume fewer calories. Watermelon is a source of natural antioxidants such as lycopene, citrulline, and ascorbic acid.
Several studies have confirmed that water in watermelon may fill you up so you can eat less. It is a food that can offer you sustained energy and satiate your hunger while you lose weight. The high content of pantothenic acid found in watermelon allows proteins, carbohydrates, and fats to be burned as fuel sources resulting in weight loss.
Watermelon contains powerful phenolic compounds including carotenoids, flavonoids, and triterpenoids. These compounds provide antioxidant support and help neutralize activities of reactive toxins that cause weight gain.
- Leafy Greens
Leafy greens include kale, spinach, collards, swiss chards and a few others.
They have several properties that make them perfect for a weight loss diet.
They are low in both calories and carbohydrates, but loaded with fiber.
Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories. Numerous studies show that meals and diets with a low energy density make people eat fewer calories overall.
Leafy greens are also incredibly nutritious and very high in all sorts of vitamins, minerals and antioxidants. This includes calcium, which has been shown to aid fat burning in some studies.
- Salmon
Oily fish like salmon is incredibly healthy.
It is also very satisfying, keeping you full for many hours with relatively few calories.
Salmon is loaded with high-quality protein, healthy fats and also contains all sorts of important nutrients.
Fish, and seafood in general, supplies a significant amount of iodine.
This nutrient is necessary for proper function of the thyroid, which is important to keep the metabolism running optimally.
Studies show that a huge number of people in the world aren’t getting all the iodine they need.
Salmon is also loaded with Omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic disease .
Mackerel, trout, sardines, herring and other types of oily fish are also excellent.
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