The whole world is in an Obesity epidemic. It is said” you are what you eat and you are what you think”. Both are important in this context of weight loss. The truth about losing weight is about managing calorie intake and calorie expenditure.
The whole thing about losing weight is about managing calorie intake and calorie expenditure. According to fitness experts, to gain weight, one should take 16-21 calories per pound of body weight and to loose weight about one should take about 10-12 calories per pound. Therefore, the whole trick is to supply less calories so that body uses the stored fats for energy requirements, resulting in weight loss.
If we look at the foods we eat- carbohydrates, proteins and fats, the body spends only 5 calories to digest every 100 gm of carbs and fats but for every 100 g of protein, the body spends about 25 calories in digestion and this increases metabolism. That is why the body temperature is increased after a high protein diet. People starve to lose weight but ultimately to find that they have in fact gained weight.
So if we give more proteins and less of energy from carbs and fats that should workout the plan of weight loss successfully. Slightly modifying the food we eat makes a world of success in weight loss program by optimizing calorie intake and utilization with effective function of other factors like insulin.
Here are some foods that will enhance weight loss.
1. Oats:
It is one cereal with a myriad of benefits particularly for weight loss. Oats is a low glycemic index cereal which provides calories for the body and rich content of fibers that regulate insulin release for optimal calorie burning. An excellent break fast stuff, keeps the individual energetic without frequent snacking. People eating oats remain satiated for longer period with excellent energy levels and mental performance. Oats because of its fiber content helps to lower blood sugar and LDL cholesterol. It contains high amounts of calcium, magnesium, B vitamins and potassium, the nutrients required for calorie burning and a healthy nervous system function. It is a good source of selenium, the element that is an antioxidant, immuno-stimulator and thyroid function enhancer. The antioxidant aventramides found in oats reduces clogging of arteries and improves circulation better than vitamin C. Oats not only helps weight loss for women but also has a protective effect from breast cancer according to UK studies.
2. Avocado
This is one of nature’s nutritious fruits that offer excellent benefits in weight loss, obesity. It is a good source of energy and nutrients. Most of avocado’s energy release comes from oleic acid, a beneficial a mono-unsaturated fatty acid that increases insulin sensitivity, calorie burning and lowers blood sugar levels It contains nutrients such as vitamin K, dietary fiber, potassium, folic acid, vitamin B6, vitamin C, copper, and low in carbs and proteins. Avocado improves nutrient absorption and lowers blood sugar when taken along with meals. Being a rich source of potassium avocado will improve heart, circulation, and energy release. It is a good source of antioxidant lutein, vitamin E and C.
3. Salmon: This is an excellent source of protein and marine omega-3 oils that promote weight loss and lean mass. With salmon, we get the additional benefits of heart healthy, omega-3 fatty acids besides high quality protein. Proteins stabilize blood sugar, keeps calorie burning high, the marine fat makes one feel satiated and going on for long time without a bout of hunger. Combine salmon with brown rice and vegetables, you cut calories the enjoyable way.
4. Brown rice
Brown rice is an excellent source of complex carbs. It is the rice with minimal polishing that retains all the vital nutrients like vitamin B1,B3, B6, Phosphorous, manganese, selenium and magnesium. Various studies have found that people who ate whole grains like brown rice weighed less than those who ate more refined grains. Rice is thermogenic and increases body metabolism, helps in fat burning. Brown rice is rich in fibers that improve insulin action and prevent sudden insulin spikes thereby improving weight loss. Brown rice is rich in selenium, the element that is vital for thyroid function and body metabolism with antioxidant protection. Brown rice is a rich source of magnesium that is a co-factor for more than 300 enzymes, including enzymes important for body’s use of glucose and insulin for energy production and fat loss.
5. Chicken: This is a good source of complete protein. Skinless chicken breast is a good source of protein, which is also low in fat. Being rich in proteins it burns calories and hence will increase the BMR and weight loss. Chicken offers a range of nutrients like iron, phosphorus, Magnesium, zinc, vitamin B6, B12, riboflavin, niacin, pantothenic acid and thiamine, the vital ingredients that promote cellular energy production and lean mass development.
6. Water: No weight loss program can succeed without water. A person should take good amount of water; say minimum 3-4 liters. Water is vital for normal and healthy function of vital organs. When water is less, the body holds up water causing dehydration, thickening of blood, disturbed digestive and nervous function with poor nutrient absorption and compromised body functions. Always keep body adequately hydrated for excellent results in any weight loss program. Taking adequate water and hydrating your body will also maintain a healthy alkaline pH that promotes weight loss, improves cardiac and vital system function besides removing toxins from the body.
7. Lentils: These form an important component of weight loss program. Lentils are rich in proteins and carbohydrates with good content of fibers. They are also good sources of B vitamins, magnesium, iron, zinc copper etc. The proteins keep the fat loss going on and carbs provide energy. One serving of 100 g boiled lentils provide 199 calories, 17.5g carbohydrate 7.6g protein and 0.4g fat.
8. Whey: This should find an important place in weight loss program. This is the richest source of amino acids and other vital nutrients for healthy weight loss. Whey flushes the body with amino acids, promotes muscle anabolism, and when combined with egg whites, milk protein or other proteins forms a good component for weight loss. Whey reduces the stress hormone cortisol and has an anti-catabolic effect, increases insulin sensitivity promoting muscle development.
9. Nuts – Nuts are usually rich in proteins and fats. However, the fats in nuts are good fats that lowers insulin resistance and improve blood glucose and cholesterol. Nuts prevent one from becoming hungry between meals, and help to avoid snacks that tend to raise blood sugar and insulin resistance. Some useful ones are Peanuts, Walnuts, Almonds, Cashews, Pecans, and Brazil Nuts.
10. Cabbage & greens: Green vegetables should be made a prime component of the weight loss diet either as salads or cooked. They are good fillers with rich supply of Carotenes, folic acid, lutein, B vitamins, magnesium and other phytonutrients. Make this a part of your weight loss regimen and will you be amazed to see the results.
11. Green tea: This is an important item in weight loss. Green tea or tea is one of nature’s best source of polyphenols like the epigallocatechin gallate ( ECGC). This ingredient is an excellent themogenic, fat burner and antioxidant. Making Green tea or tea a part of the weight loss program is a sensible choice.
12. Fruits: Fresh fruits will help one to loose weight effectively, as they are high in natural fibers , natural antioxidants, vitamins and micronutrients that boost body metabolism and energy levels. The carbohydrates in fruits are complex and are digested slowly without raising blood sugar and are not being converted to fats. Fruits also contain pectin, inulins and fructooligosaccharides that help control blood sugar, increase insulin sensitivity and promote weight loss.
13. Yoghurt: This is one item that has important role in protecting the intestinal flora with many health benefits. It helps to promote digestion and assimilation, prevents flatulence and discomfort associated with high protein foods and fermentation. The FOS and inulins provide fullness and satiation, helps bind cholesterol, improves insulin action amplifying weight loss.
All weight loss programs should have a modified diet program to complement the exercise schedules. The foods should provide macro and micronutrients along with antioxidants and minerals to catalyze the fat burning program. The above foods are chosen to optimize weight loss results and health.
