The whole world is suffering from obesity. For it is said, “You are what you eat and you are what you think.” Both of these are important in the 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 expenditure. According to fitness experts, to gain weight whistle, one should take 16-21 calories per pound of body weight and weight loss about one per pound of about 10-12 calories. Therefore, the whole precaution is to supply less calories so that the stored body fat can be used for energy requirements, resulting in weight loss.
If we look at the foods we eat, carbohydrates, proteins and fats, the body only spends 5 calories to digest every 100 gm of carbs and fats, but for every 100 g of protein, the body consumes about 25 calories in digestion and this increases metabolism. . For this reason body-temperature a high protein diet is increased. People are hungry to lose weight but eventually find that they have actually gained weight.
So if we provide more protein and less energy from carbs and fats, that weight loss system should work well. The food we eat slightly modifies the world of success in the weight loss program, by optimizing calorie intake and using it with the effective function of other factors such as insulin.
Here are the foods that will help you lose weight.
1. Oats:
One cereal with myriad benefits especially for weight loss. Oatmeal low glycemic-index is low, which provides the body with calories and the fat content of fibers that regulate the release of insulin. for better calorie burning. Excellent fast breaking packages, keeps individual energy without frequent anxiety. People who eat oats are satiated for longer, with excellent energy levels and mental performance. Due to its fiber content, oats help to lower blood sugar and LDL cholesterol. It contains a lot of calcium, magnesium, B vitamins and potassium, nutrients required for calorie burning and healthy nerves. functional system. A good source is selenium, an element that is an antioxidant, immuno-stimulator and thyroid booster. Aventramide antioxidants found in oats clogged arteries and improve circulation better than vitamin C. Oats not only help weight loss for women, but it also has a protective effect against breast cancer according to UK studies.
2. Avocado
This is one of the nutritious fruits of nature that provide excellent benefits for weight loss and pain relief. It is a source of good energy and nutrition. Most of the energy in avocados comes from oleic acid, a beneficial mono-unsaturated fatty acid. insulin sensitivity, calorie burning and blood sugar levels lowers Foods 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 taken with lunch. With avocado avocado rich source of potassium heart, circulation, energy release will improve. Source of antioxidant lutein, vitamin E, C.
3. Salmon: This is an excellent source of protein and omega 3 marine oils that promote weight loss and lean mass. With salmon, we get heart health supplements, omega-3 fats in addition to excellent protein. Protein stabilizes blood sugar, keeps calorie burning high, and sea fat makes you feel full and goes on for a long time. a time without great hunger. Mixing salmon with brown rice and vegetables is a nice way to cut calories.
4. Brown rice
Brown rice is an excellent source of complex carbs. It is rice with minimal refining that retains all the vital nutrients such as vitamins B1, B3, B6, phosphorus, manganese, selenium and magnesium. Various studies have found that people who ate whole grains like brown rice weighed less than those who ate finer grains. Rice is thermogenic and increases the metabolism of the body, it helps in fat burning. Brown rice is rich in fibers that improve insulin action and prevent sudden insulin spikes thus increasing weight loss. Brown rice is rich in selenium, an element that is vital for thyroid function and the body’s metabolism with antioxidant protection. Brown rice is a rich source of magnesium that is a co-factor of more than three hundred enzymes, including enzymes that are important for the body’s use of glucose and insulin to and fat loss”.
5. Chicken: This is a good source of complete protein. chicken breast is a good source of protein that is also low in fat. Rich in proteins burns calories and hence will increase BMR and weight loss. Chicken provides nutrients range iron, phosphorus, magnesium, zinc, vitamins B6, B12, riboflavin, niacin, acid pantothenic and thiamine, vital ingredients that promote cellular energy production and lean mass development.
6. Water: No weight loss program can succeed without water. One must take a good quantity of water; I mean at least 3-4 liters. Water is vital for the normal and healthy functioning of vital organs. When there is less water, the body suffers from dehydration, thickening of the blood, disturbed digestive and nervous function with poor absorption of nutrients and suspicious body functions. Always keep the body adequately hydrated for the best results in any weight loss program. Taking adequate water and keeping your body hydrated will also maintain a healthy alkaline pH which promotes weight loss, improving the function of the heart and vital system in addition to removing toxins from the body.
7. Lentils: These are an important component of weight loss programs. Lentils are rich in protein and carbohydrate with good fiber content. They are also life-giving sources of B vitamins, magnesium, iron, zinc, copper, etc. They keep fat loss going in which carbs provide energy. A serving of 100 g of cooked lentils provides 199 calories, 17.5g of carbohydrates, 7.6g of protein and 0.4g of fat.
8. Whey: This weight loss program should find a place. This is a rich source of amino acids and other vital nutrients for healthy weight loss. Serum reddens the body with lowers insulin resistance and improves blood glucose and cholesterol. Nuts prevent hunger between meals, and help to avoid foods that raise blood and insulin resistance. Some useful ones are Peanuts, Walnuts, Almonds, Cashews, Pecans and Brazil Nuts.
10. Cabbage & Greens: Green vegetables should be the first part of the diet either as a salad or cooked. They are good fillers with plenty of carotene, folic acid, lutein, B vitamins, magnesium and other phytonutrients. Make this part of your weight loss regimen and you will be amazed at the results.
11. Green tea: It is an important item in weight loss. Green tea or tea is nature’s best source of polyphenols such as epigallocatechin gallate (ECGC). This drug is an excellent thermogenic, fat burner and antioxidant. Making green tea or tea a part of a weight loss program is a sensible choice.
12. Fruits: Fresh fruits fruits will help to lose weight effectively, as they are high in natural fibers, easy natural. , vitamins and micronutrients that boost the body’s metabolism and energy levels. Carbohydrates are complex in fruits and are slowly digested without blood sugar and are not converted to fat. Fruits also contain pectin, inulin and fructooligosaccharides, which help blood sugar, increase insulin sensitivity and promote weight loss. .
13. Yoghurt: This is one thing that has a protective role along with many other benefits. It helps to promote digestion and assimilation, prevents bloating and discomfort in protein-foods and fermentation. FOS and inulin provide fullness and satiety, help bind cholesterol, increase insulin action, amplifying weight loss.
All weight loss programs must include diet modification to complement exercise schedules. Food should provide macro and micronutrients with fats and minerals to catalyze the fat burning system. The above foods are chosen to optimize weight loss results and health.
