Oxford University and Pennsylvania State University have discovered that certain foods are fat burning, muscle building or satiety-inducing properties. Here are ten great weight loss foods that burn fat, build muscle and increase your energy to help. They also help to control cravings.
1 raw fruit and vegetables
Fruits and vegetables high in vitamin C as oranges, lemons, pineapple, grapefruit, apples, lemons, tomatoes, broccoli, cabbage, celery, carrot andWatermelon liquefy the fat can be easily rinsed from the body, according to researchers at Arizona State University.
Pennsylvania State University researchers have found that people who ate a large apple, about 128 calories, 15 minutes before lunch took in 187 fewer calories at lunch than those who do not snack in advance. They also reported feeling more satisfied later. Apples are loaded with fiber filling the belly, and require much chewing, which can makeYou think you eat more than they really are, says study author Julie Obbagy, Ph.D.. Apples contain pectin, a strong appetite suppressant that will keep you satisfied for a long time to help you avoid eating too much, so you lose weight.
People who ate half a grapefruit three times a day lost 4 pounds in 12 weeks, although they are not intentionally changed any other part of their diet, according to a recent study by Louisiana State University.
2 Oatmeal
Oatmeal isrich in fiber, helps prevent your body from storing fat and suppresses appetite. If you eat 1 or 2 hours before starting a weight loss workout will give you long lasting energy, helps you work longer and more intense in the weight loss results faster. Oatmeal can help control cholesterol and blood sugar levels. The American Journal of Clinical Nutrition has concluded that the use of fiber is an effective and well tolerated for a prudent dietTreatment of high cholesterol. Fiber is found in foods more effective in reducing blood sugar reaction taken separately as a supplement to fiber meals. Determine our levels of glucose in the blood can be hungry and energetic we feel that we burn or store fat.
3 Dairy Products
Dairy products like yogurt, cheese and milk are rich in calcium, which destroys fat cells faster. In a recent study, people who ate low-fat milk 3-4 timesDay lost 70 percent more fat people on a low-dairy diet. Scientists also believe that food with high calcium increased suppress calcitriol, a hormone responsible for the production of fat cells. Other studies have shown that dairy products contain high quality proteins that help suppress appetite.
A diet that has so far mostly high-calcium diet with an average weight loss of 24.6 pounds in 16 weeks, mean weight loss of more than a year in studies of weight loss drugs such as orlistatand sibutramine, according to a 2003 issue of International Journal of Obesity and metabolic disorders.
Cheese is an excellent source of protein casein, one of the best muscle-building you can eat. Danish researchers found that even when men ate 10 ounces full-fat cheese every day for 3 weeks, their LDL ("bad" cholesterol) did not move. Researchers at Boston University found that the casein protein caused the loss of more muscle and weight ratio of whey proteins. TheirTheir cheese eating and lose weight.
Drinking milk for breakfast can help you eat less at lunch, say Australian scientists. In their study, obese people, which is about 2 1 / 2 cups skim milk to drink in the morning 8.5 percent fewer calories consumed at lunch buffet all-you-can-eat than those who drank the same amount of fruit juice. Both drinks had the same number of calories, but milk contained 25 grams of protein, while the juice was virtually no protein and 63 gramsSugar. The high sugar content makes your energy after an accident a few hours and increases appetite. Also leads to a depressive state of mind. And 'the protein that you are happy and fed throughout the morning helps.
4 Nuts
Eating a variety of dried fruit as a snack helps to ward off hunger and give you a good dose of protein and omega-3 fatty acids that help burn fat faster and for men, help to produce more testosterone. Eating dried fruit and organic, ratherof roasted and salted in order to get the full benefits of weight loss.
Studies at Loma Linda University in California found that eating about two ounces of nuts a day, five times a week lowered the blood cholesterol of 12 percent of the participants. Nuts were used, but similar results were observed with almonds and peanuts. It seems that the replacement of saturated fatty acids in the diet with monounsaturated fat in nuts may be the key. It makes sense to eat nuts instead of other fats, saltSnacks.
5 Fish
Eat more fish such as salmon, tuna, sardines and makes the body more sensitive to a hormone called leptin, fat-burning, which promotes a sense of satiety (leptin means "thin" in greek). If you check the calories you eat, how to store fat or if they are burned for energy.
Since the fish is high in protein and omega-3 fatty acids, you hurt stimulate, stabilize blood sugar and help the metabolism, helps you lose weight. In a studyIceland, after eating salmon diet full 2 hours later than those who ate low-fat fish such as cod or not to eat fish at all. The researchers found that eating foods high in omega-3 fatty acids increases blood levels of leptin. Regardless of the fish? Take one capsule of fish oil each day - one containing 500 milligrams of omega-3 fatty acids DHA and EPA. It offers the same benefits of salmon.
6 Spices
Add spices to improve your food like cayenne pepper, cinnamon, mustard, garlic and yourBurn fat metabolism from 8 to 20 percent. Spicy foods can reduce appetite by increasing your body's adrenaline and noradrenaline. Dr. Jaya Henry at Oxford University has shown that the addition significantly increased by 3 grams of chili pepper for your metabolism to burn fat meals. Burning in another British study, men of strong mustard, an additional 45-75 calories more than 3 hours.
Garlic is recognized for its healing powers in ancient times. There is a strong diuretic that can helpRinse the excess water weight. Its active ingredient, allicin, can help prevent weight gain and reduce insulin levels, blood pressure and triglyceride levels, says T. Rosenthal, author of a study published in the Journal of Hypertension. It 'also effective against cancer and heart disease, according to Richard Rivlin, an attending physician at Weill Cornell Medical Center.
7 resistant starch
Resistant starch is just another type of fiber, but according toA study done at the University of Colorado, you are fat 20-30 per cent more over loads of resistant starch foods, like beans, bananas, potatoes, lentils, oatmeal and whole wheat bread to burn.
Resistant starch prevents the body from storing too much fat, so you do not have the weight (and only to lose weight). Like other dietary fibers, leaves you feeling more satisfied and reduces hunger.
8 Pork Chops
Researchers at Purdue University found that a6-ounces a day helped protect people, their muscles lose weight. Australian Pork CRC study found that pork has had a positive effect on PYY, appetite control hormone human, like a chicken. The first results show that the pork-based weight loss diet that consists of body fat, while the control group gained weight.
Other studies show that pork chops contain approximately five times higher than that of selenium per gram of protein as beef, chicken, and twice. Selenium isa vital mineral which helps', thyroid thyroid hormones, which play an important role in fat metabolism and energy production.
9 Beans
In the National Health Service and Nutrition Examination Survey, researchers found that people who regularly eat beans, 23 percent less likely to have that big hips than those who had never eaten. The bean eaters had lower systolic blood pressure measurements, according to researchers Victor Fulgoni III, PhD .. Legumes are rich inSweet filling fiber and potassium, helps to fight high blood pressure. Eating a half cup of cooked beans 3 or 4 days a week to win her many advantages and can help you lose weight.
10 Eggs
Eating eggs for breakfast, you can control hunger throughout the day. Researchers at Indiana University found that dieters who are their biggest daily dose of protein consumed at breakfast full longer than those who felt more of the nutrients consumed at lunch or dinner. They were less likelyovereating the rest of the day, says study author Heather Leidy, Ph.D.. To ward off hunger before lunch, eat 20 to 30 grams or more protein for breakfast.
In a study by the Center for Obesity Rochester and Louisiana State University, to eat eggs for breakfast could help reduce caloric intake during the rest of the day for more than 400 calories. Eggs are low in calories and rich in essential amino acids, selenium, choline, vitamin D, B12, E and A, zinc andIron.
Implement these ten great weight loss foods that burn fat, build muscle and help you increase your energy and you will live a longer life, healthier and happier without sacrifice and struggle. Enjoy the new you!
