A balanced diet must include all the essential nutrients our body needs to function within the parameters of normality. Having a varied diet doesn’t mean that we can eat everything we want without rules. We must think about quality and quantity. In order to lose weight, it is important to know how to choose the foods that can make part of our diet. Changing what you eat is the first step. Miracles do not exist but combining a healthy diet with a continuous physical activity will certainly surprise you.
There are some foods, also called thermogenics, which help you lose weight. These foods contain micronutrients which force the body to consume more energy during the digestive process. The thermogenic substances present in some foods have the capacity to increase body temperature and to accelerate the metabolism, the necessary conditions to stimulate the burning of fat.
Take note of the ten foods that should make part of your diet:
1. Red pepper.
This specific type of pepper is rich in capsaicin, a substance that favours the increase of fat loss in the adipose tissue. Ingesting about 3g a day of red pepper increases up to 20% the metabolic activity.
Use as a seasoning. Add to your salads, sauces and hot dishes.
Tip: To accelerate the process of weight loss, you can also add a supplement that contains capsaicin, such as this one:
To consume, on a daily basis, only two slices of ginger can increase up to 10% of your calorie consumption. Use this root as a seasoning. Add ginger shavings to teas, salads, sauces, fish or meat courses and soups.
3. Oat bran.
Oat figures in the list of the foods that help you lose weight because it is rich in beta-glucan (a substance that stimulates the body to absorb less fat). It also contains vitamin B5, E and B6, a high content of fibre that facilitates the intestinal transit, besides extending the feeling of satiety. Eat it for breakfast combined with yogurt and fruits (e.g.: papaya, apple or strawberry).
It contains bromelain, an enzyme that facilitates the digestion high protein foods. This fruit eliminates water retention and contains fibres that control the levels of cholesterol. The skin of the pineapple contains more nutrients than the eatable part and it can be used to make tea. It is highly diuretic and it reduces the appetite.
The grapefruit is one of the best fruits for those who wish to lose weight. It is bitter and low in calories. It is a great source of potassium, vitamin C and fibre which turns it into a good excess preventer since it also extends the feeling of satiety. It also reduces the appetite and levels of insulin; accelerates the metabolism, helping to eliminate toxins and to burn fat easily. It is recommendable that you ingest this fruit during the fast.
The apple is rich in potassium, fibres and vitamins of complex B and C. It works as a detoxifying and antioxidant, because it is a source of malic acid (which is also present in other fruits such as pears), an organic compound essential to the process of detoxification of the liver and to the neutralization of the free radicals. It also assumes a diuretic action and reduces the levels of cholesterol and glucose. Itsskin is one of the main sources of quercetin, a flavonoid with anti-inflammatory properties. The skin possesses about five times more antioxidant actions than the pulp, though in some varieties this action is nine times bigger (e.g.: starking apple).
Broccolis are high in fibres, proteins, folic acid, antioxidants and vitamins A, B1, B2, B6 and K. It is also high in minerals such as: calcium, zinc, sodium, iron and potassium. Broccolis are low in calories, strengthens the immune system, have a diuretic action, act as a laxative and increase the feeling of satiety. Tip: add boiled broccolis without salt and an apple to the blender, add water or milk and drink it.
The garlic is a super food. It reduces the cholesterol, accelerates the metabolism and eliminates fat. It is high in vitamins: A, B, B2 and C; and dietary elements: calcium, sulphur, iodine, magnesium, selenium, sodium and zinc. It is anti-inflammatory, helps the digestive process, and improves in general the immune system. Some studies recommend the diary ingestion of 1 big raw garlic tooth or 2 small garlic teeth.
Cucumber contains fibres, magnesium, potassium, vitamin C, provitamin A, complex B vitamins and vitamin E. It is a low calorie food, it only contains around 13kcal for 100g because the cucumber is essentially made of water (around 97%). So, it is a diuretic food, with also contributes to reduce the uric acid. It is recommended to fight against water retention and to eliminate fat on the organism, as well as to reduce the blood-pressure levels. The cucumber contains silica, an excellent mineral for muscle health, tendons, ligaments, cartilages and bones. It is the ideal snack if you are trying to lose weight. It can be cut down into sticks and be used as an appetizer. Attention: if your intention is to avoid water retention you must not add salt to this food.
If you want to lose weight you should include kiwi in your diet because it is a very low-calorie fruit (around 60kcal for each 100g). It is also high in calcium, magnesium, potassium, glutamate, arginine, betacarotene, among other nutrients. It contains high values of vitamin C and E and, for this reason, it is a powerful antioxidant. It eases digestion, regulates the intestinal transit and helps to eliminate the excess of water in the organism.
Follow also this tip: drinking 500ml of freezing water boosts the metabolism up to 30% for 90 minutes. Your body will consume more energy to increase the temperature until it gets back to normal.
Consider the possibility of joining a food supplement to your weight-loss plan. For example, Hydroxycut Advanced is composed of natural ingredients, as Acerola, as well as Vitamin C, for an advanced antioxidant action. This supplement is indicated to increase you energy, to accelerate the metabolism, burn calories, control your appetite and consequently to lose weight. It must be integrated in a healthy diet and a workout plan.
Shelley Levitt, 9 Foods to Help You Lose Weight, n/d, adaptation of the original version
N/d, Best Superfoods for Weight Loss, n/d, adaptation of the original version
N/d, Seis alimentos recomendados para perder peso, September 2011, adaptation and translation of the original version
Tatiana Zanin, Alimentos que ajudam a emagrecer, n/d, adaptation and translation of the original version
N/d, Alimentos que ajudam a perder peso, n/d, adaptation and translation of the original version
N/d, 25 alimentos termogênicos, n/d, adaptation and translation of the original version