Diet is the most important component in fat loss. How important can it be? About 80% to 90% of success or failure will be attributed to what you put into your body. Remember that you are what you eat. You will lose weight by following the diet and eating the right type of food is the most important element. Keep reading because you will know 12 foods that help in fat loss and that you should not stop including them in your diet every day.
When people hear the word „diet,“ the first thing that comes to their minds is to deprive themselves of certain foods (for example, low calorie or low carb), but that shouldn’t be the mindset.
A correct mindset would be to look at diet as a lifestyle change. Change the food you eat, the frequency and the amount you eat.
Foods that aid in fat loss
Here are 8 of the best foods for fat loss and therefore, weight, that will help you shed excess fat (not muscle) and the best thing is, you will not starve.
1. Avocado
When this fruit is compared to other fruits, such as apples, which are rich in sugar (fructose in particular), avocados are very low in sugar. Based on a study people who eat half a fresh avocado decrease their desire to eat by 40% for a few hours.
Now, that doesn’t mean you will only have avocado for lunch, but you can add it to a healthy salad or eat a fresh guacamole and even add it to your smoothies or smoothies.
Speaking of salads, adding a little avocado and avocado oil helps the body absorb three to five times more carotenoids.
Avocado is rich in monounsaturated fat, which has been shown to give you an energy boost for a better workout and to keep your metabolism going even after you leave the gym.
2. Beans and legumes
Some of the best foods for weight loss are beans and legumes, which combine high protein and fiber at the same time.
This is what makes them ideal for moderating or losing weight, because unlike dietary sugar, which passes through the digestive tract quite quickly, protein and fiber enter at a slower rate that leaves you with a full feeling, even hours after a meal.
The slower pace also helps regulate blood sugar balance – preventing hypoglycemia or hyperglycemia.
3. Berries
Eating the berries is a great way to satisfy your sweet tooth with less guilt. Just make sure you don’t add sugars in them or eat them in bread and desserts.
Blueberries, in particular, are a rich source of antioxidants as they contain vitamins K, C, and A. In general, fruit is one of the best diet foods. Not only is it a good source of dietary fiber, it helps with satiety and slows the absorption of sugar.
4. Pear and apple
Pear and apple are just a handful of fruits that are low in calories and high in fiber. A small pear as a whole has only 86 calories, which is less than 5% of the recommended number of calories for a healthy diet. A medium apple has only 95 calories, about 5% of the recommended caloric intake. Since they are a rich source of dietary fiber, apples and pears will make you feel full without eating too much.
To get all the benefits of these two fruits, you will have to eat them whole. Pear or apple juice doesn’t count, because you won’t have the dietary fiber that is important for filling your gut and suppressing your appetite.
5. Grapefruit
If you want to literally lose weight, grapefruit or grapefruit is one of the best foods for fat loss as it stimulates the production of cholecystokinin, a known hunger suppressant.
Second, grapefruit is known as a „negative calorie“ food, which means that this fruit actually takes more calories to digest than it does (it has 85 calories).
Third, grapefruit actually lowers the body’s insulin levels, preventing our bodies from storing fat. To get the maximum benefit from grapefruit, you need to eat it all. It is recommended to incorporate half a grapefruit during breakfast and lunch. Look for the fruit with a lot of pulp because this is where there are a lot of the nutrients.
A word of caution for people taking certain medications, as this fruit may not interact well with them, such as immunosuppressants.
6. Whole grain
There is a massive debate as to whether whole grains are beneficial for your health or not. Despite the negative information, science has confirmed its health benefits if you eat it, especially if you are someone who has the body to tolerate its components, such as certain of its proteins, such as gluten. In moderation and the right type of grain that is not refined, such as white bread, can benefit you.
Researchers say that people who consume 2.5 servings a day reduce their risk of cardiovascular disease by 21%.
Some of the best sources of whole grain include quinoa, buckwheat, brown rice, barley, whole oats, wild rice, sorghum, and whole grain cordon. It would be better to avoid refining grains because the refining process removes the bran and germ, its most nutritious components.
7. Salmon
Salmon is a rich source of nutrients that indirectly help regulate weight. This nutrient-dense fish is rich in Omega-3 fatty acids (4,023 mg per 178 grams of salmon), also known as brain food, as it stimulates brain function and improves our mood.
Omega-3s help reduce inflammation and aid digestion. Better digestion = better weight regulation = less likelihood of obesity or metabolic disease.
8. Grapes
Grapes are rich in phytonutrients such as phenols and polyphenols that have anti-inflammatory properties that prevent obesity and metabolic diseases. Studies reported that the polyphenol content in grapes can also improve insulin sensitivity and help prevent oxidative stress-induced fructose.
The key here is serving size, as grapes are high in calories and fructose. Eating too many has the opposite effect; It would be better to limit your consumption to about 1 to 1.5 cups of grapes per day.
9. Eggs
In the world of nutritional science, eggs have to be one of the most controversial foods. You’d think popular weight loss foods wouldn’t be that high in cholesterol. To put it in perspective, a medium egg has about 161 mg of cholesterol, a little more than half the recommended dose of around 300 mg per day.
Eggs are high in cholesterol, but it doesn’t necessarily affect our cholesterol levels. Our liver actually produces more cholesterol, and when we eat eggs, it lowers the liver’s production of cholesterol to even things out.
Putting high cholesterol aside, eggs are a rich source of protein, omega-3 fatty acids (or healthy fat), and low in carbohydrates and calories.
10. Soup
A hot bowl of soup containing the right mix of ingredients can be a filling and nutritious alternative to other types of cooked foods. Adding water to food lowers energy density which helps you feel fuller and avoid hunger for longer periods of time.
Now, not all soups are the same, avoid soups with cheese or cream as a base, as these are high in calories. Soups are always great on a cold or rainy day.
11. Sweet potato
The inherent natural sweetness of the sweet potato makes it a staple in many desserts and juices. Although it is also one of the best foods for fat loss.
In its pure form, it is a rich source of antioxidants and anti-inflammatory foods that benefit our eyes, hearts, and digestive systems. Compared to its close relative the potato, the sweet potato has a lower glycemic index that measures how quickly it releases sugar into the bloodstream.
To maximize the blood sugar regulating properties of sweet potato, boiled has been shown to be the best option in terms of cooking this root crop.
12. Green Tea
Green tea can be one of the best foods for fat loss. Green tea is a staple in Asian cuisine, and it’s a big reason why you don’t see a lot of obese Japanese and Chinese people. It contains two substances that help in weight loss and fat burning: caffeine and EGCG or Epigallocatechin gallate.
Green tea does not contain as much caffeine as coffee (24-40mg / cup vs 100-200mg), but it is still enough to burn fat and improve aerobic performance. EGCG is an antioxidant found in green tea that burns fat by increasing the amount of norepinephrine, a hormone that breaks down fat cells and turns them into energy.
