If you’re trying to lose weight, focus on your diet. Your hours at the gym are of little benefit unless you eat right. These 8 ingredients will give your weight loss journey a boost.
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| Weight Loss Tips |
1.Whole Grains:
Though cereal
grains have received a bad reputation in recent years, some types are definitely healthy.This includes some whole grains that are loaded with fiber and contain a decent amount of protein.
Notable examples include oats, brown rice and quinoa.
Oats are loaded with beta-glucans, soluble fibers that have been shown to increase satiety and improve metabolic healthTrusted Source.Both brown and white rice can contain significant amounts of resistant starch, particularly if cooked and then allowed to cool afterward
Trusted Source Keep in mind that refined grains are not a healthy choice, and sometimes foods that have "whole grains" on the label are highly processed junk foods that are both harmful and fattening.If you're on a very low-carb diet, you'll want to avoid grains, as they’re high in carbs.
But there's otherwise nothing wrong with eating whole grains if you can tolerate them.
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| Weight-Loss |
2.Coconut Oil:
Not all fats are created equal.Coconut Oil is high in fatty acids of a medium length, called medium-chain triglycerides (MCTs).These fatty acids have been shown to boost satiety better than other fats and increase the number of calories burned.
What’s more, two studies — one in women and the other in men — showed that coconut oil reduced amounts of belly fat.Of course,
coconut oil still contains calories, so adding it on top of what you're already eating is a bad idea.
It’s not about adding coconut oil to your diet but about replacing some of your other cooking fats with coconut oil.However, studies show that coconut oil is less satiating than MCT Oil — a
supplement that contains much higher numbers of medium-chain triglycerides. Extra virgin Olive oil is worth mentioning here, as it’s probably one of the healthiest fats on the planet.
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weight Loss
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3.Grapefruit:
One fruit that deserves to be highlighted is
grapefruit. Its effects on weight control have been studied directly.In a 12-week study in 91 obese individuals, eating half a fresh grapefruit before meals led to weight loss of 3.5 pounds(1.6 kg)
Trusted Source).
The
grapefruit group also had reduced insulin resistance, a metabolic abnormality that is implicated in various chronic diseases.Therefore, eating half a grapefruit about half an hour before some of your daily meals may help you feel more satiated and eat fewer overall
calories.
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Weight-Loss
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4.Pumpkins:
They’re not just for Halloween! Pumpkin is not only a super healthy treat, but its also one of the greatest weight-loss foods around, Langston says. Low in calories, but full of fiber, vitamin.s, and minerals, pumpkin is also an excellent source of the important antioxidant beta-carotene. Enjoy it fresh or canned—you’ll still get the same nutritional benefits. You can even have it for breakfast! Langston recommends mixing 1/4 cup of canned pumpkin with cinnamon, nutmeg, vanilla, and a few raw almonds. Need more ideas? Try one of these amazing ways to cook with pumpkin.
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Weight-Loss
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5.Bay Leaf:
Reducing your daily sodium intake is an essential step towards healthy eating and weight loss, Bajenaru says. “Using herbs like bay leaves are a great way to add flavor to soups, sauces, and meat dishes without adding extra salt. Try adding a leaf or two to your next pot of soup or spaghetti sauce (just make sure to remove the leaves before eating).”
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Weight-Loss
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6.Cloves:
Researchers from Penn State University found that spices (including cloves) can help improve your body’s response to high-fat meals. And, cloves have been shown to improve insulin function in people with Type 2 diabetes, Bajenaru says. “Try adding whole cloves to vegetable dishes, or embedding them into meat or poultry before roasting.”
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weight-Loss
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7.Ginger Root:
Daily consumption of ginger may reduce muscle pain caused by exercise by as much as 25 percent, according to a September 2010 study published in the Journal of Pain. Less muscle pain = more workouts! Try adding fresh ginger into stir-fry dishes, soups, or smoothies. Bajenaru recommends storing peeled ginger in the freezer to keep it fresh.
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weight Loss
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8.Garlic:
“Garlic contains the compound allicin, which has anti-bacterial effects and helps reduce unhealthy fats and cholesterol,” says Lisa DeFazio, a registered dietitian and celebrity nutrition expert. Garlic acts as a natural appetite suppressant in several ways, DeFazio says. The strong odor of garlic stimulates the satiety center in the brain, reducing feelings of hunger, and it increases the brain's sensitivity to leptin (a hormone that helps regulate appetite). We just love the way it enhances the flavor of almost any dish.
SUMMARY:
1.Studies indicate that grapefruit may suppress appetite and reduce calorie intake when eaten before meals. It’s worth a try if you’re want to lose weight.
2.Coconut oil contains medium-chain triglycerides (MCTs) that may increase satiety after meals. MCT oil supplements are even more effective.
3.You should avoid refined grains if you’re trying to lose weight. Choose whole grains instead — they’re much higher in fiber and other nutrients.
To Be Continued.........................
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