You can easily speed up your weight loss regime and reap amazing weight reduction benefits with a few simple and mindful changes to your diet. The trick is to brim up your daily diet with healthy high-energy foods that will fill you up and curb your appetite.
The body requires fuel to generate energy to keep you active enough to exercise fully, and this fuel is obtained from nutrient-rich whole foods. Most people report feeling extremely hungry right when they begin their workout sessions, which also interferes with their ability to shed off the pounds they intend to lose.
If you want to lose weight, you must create a balance of healthy, wholesome and satiating foods that will energize your body without adding up the calories. Nutrients, such as protein and fiber, actually aid in curbing the appetite, energizing the body and speeding up the natural fat-burning process of your body.
According to research, the average American diet is packed with unhealthy ingredients, processed meals, packaged foods and refined carbohydrates in the form of rice, pasta, white flours, sugary beverages, store-bought baked treats and fried foods. These simple carbs don’t provide the fiber we receive from complex carbs, such as vegetables, fruits and whole grains, which is why they get quickly metabolized by the body.
This causes you to feel a sudden energy boost after eating them, which is quickly followed by a sudden energy slump, causing you to experience fatigue and exhausting while working out. All these refined carbs that get quickly metabolized actually trigger more appetite that causes you to feel hungry all the time, which makes you brag high-calorie snacks that thicken your waist.
The trick is to take 3 schedule meals accompanied by several nutritious snacks to refrain from gaining back the calories you burn at the gym. Whole foods that contain fiber, protein and omega-3 fatty acids will build up your energy levels and keep you filled for longer hours, which will make you eat less without feeling deprived or fatigued. We’ve picked out 6 highly essential super-nutrients that you must add to your daily diet in order to speed up your weight loss gains.
Here, take a look:
It is essential to consume at least 20 grams of fiber each day by adding up heaps of vegetables, fruits, whole grains and lentils to your daily diet. Fiber aids in promoting feelings of satiety and curbing your appetite by filling you up, which works wonders at multiplying your weight loss efforts.
A recent study revealed that women who consumed greater amounts of fiber cut down their risk for gaining weight considerably. Basically, every gram of fiber consumed equals to ½ pound reduction in body weight. Researchers believe that a high-fiber diet aids in reducing your overall consumption of calories, because it fills you up to an extent that you end up craving less food and eating less in your next meal.
2. Green Tea
Nutritionists and health experts recommend the consumption of at least 3 cups of green tea each day. This soothing brew is loaded with catechins, which are powerful antioxidants that aid in achieving tremendous weight loss benefits, particularly around the hard-to-lose midsection area. If you want to avoid excessive amounts of caffeine, pick out decaf tea instead. However, keep in mind that the decaffeination process causes a reduction in the amount of antioxidants, so you might have to increase your dosage to experience effective results.
A recent study attempted to examine the weight loss benefits associated with the consumption of green tea. The results revealed that the participants who consumed three cups of green tea each day ended up losing twice more weight as opposed to those who didn’t. Moreover, the green tea-drinkers also experienced a significant reduction in their belly fat.
If you adore giving your tea a citric tinge, make your green tea with a citrus juice, such as grapefruit, orange, lemon or lime, instead of water. Citrus juice will aid your body in utilizing a greater amount of catechins from green tea. You can always fix a freshly brewed cup of piping hot green tea, or enjoy it as a chilled beverage to suit your preferences.
3. Good Fats
Good fats, such as omega-3 fatty acids and monounsaturated fats, are incredibly healthy for promoting weight loss. You must consume at least 3-4 servings of foods rich in good fats, for instance, fatty fish, nuts, avocados and olive oil.
A recent study attempted to examine the satiation benefits associated with these good fats and how the aid the body in feeling fuller for longer hours. The participants who were given a higher amount of omega-3 fatty acids, around 1,300 milligrams each day from both foods and supplements, ended up feeling much more satiated and less hungry right after their meals, and two hours after having their meal as opposed to the low-omega-3 intake participants, who consumed no more than 260 milligrams a day.
Foods that fill you up aid in cutting down appetite, which makes it easier for you to regulate and balance your calorie consumption. Further research shows us that walnuts, which are packed with monounsaturated fats, work wonders at burning calories. A study examined this claim by giving participants a healthy low-fat diet with walnuts and without over the period of one year. Both sample groups consumed the same amount of calories, and reduced the same amount of weight over the first 6 months. However, during the next 6 months. The participants who consumed walnuts continued reducing their body weight and fat, while the other group stopped losing weight despite continuing the same low-fat diet.
Research reveals that consuming large amounts of water aids in reaping phenomenal weight loss advantages, which can work out in two different ways. Firstly, if you consume at least 4 cups of water in a day, you end up losing 5 pounds in one year. Researchers believe that the more water you consume, the greater your body’s ability to burn calories and generate energy.
Secondly, if you pick out water as an alternative for all your sugar-loaded beverages, energy drinks, flavoured sodas and sweetened coffees, teas and even milk, you can cut down even greater amount of weight. However, in order to achieve effective results, you must eliminate sugary beverages and increase your water intake as much as you can.
If you find it extremely hard to give up the consumption of creamy lattes and sugary sodas, allow us to present a healthier alternative. Research reveals that when people devour a certain quantity of calories in liquid form, they tend to feel hungrier, which causes them to indulge in overeating while having their next meal. So, it’s better to devour a 200-calorie snack to feel satiated as opposed to consuming a 200-calorie drink, which will only increase your appetite. Besides, if plain water is too boring, you can always enhance the flavour with natural foods and fruits.
Be sure to devour at least three servings of lean protein, for instance pork loin chops, white meat chicken, lean beef sirloin and turkey. They will provide your body a powerful dose of protein that aids in promoting feelings of satiety by filling you up, which will help you achieve your weight loss goals by curbing your appetite.
A recent study attempted to examine the weight loss benefits of consuming a high-protein breakfast. The results revealed that participants who consumed a high-protein breakfast ended up feeling much fuller and satiated, which made them consume lesser calories at lunch as opposed to the participants who were given a low-protein breakfast.
6. Calcium & Vitamin D
Nutritionists and weight loss experts recommended the daily consumption of at least three servings of foods that contain vitamin D and calcium, both of which you can obtain from dairy products. These two essential nutrients work together to enhance body functions and strengthen the bone structure.
Recent research indicates that these nutrients aid in flexing muscles to aid in achieving greater weight loss benefits. Dairy products are your richest source of both, calcium and vitamin D.
A study attempted to examine the truth behind these claims with a sample group of college students who were given three servings of dairy each day. The results revealed a marked reduction in their weight, along with a reduction in their belly fat and weight gain as opposed to the participants who consumed very little or no dairy products whatsoever.
Vitamin D plays an instrumental role in aiding weight loss and maintenance. Research reveals that excessive body fat uses vitamin D to make sure the body is unable to utilize it, and this deficiency interferes with the activities of leptin, the hormone that signals the brain to promote satiety. Naturally, when you fail to realise that you’re full, you tend to overeat a lot more.
It’s also beneficial to pick out a vitamin D supplement. Recent research indicates that this essential vitamin plays a detrimental role in shielding your mind and body from countless ailments, including chronic pain, heart ailments and memory loss. There is an abundance of research that urges us to consume our daily recommended dosage of vitamin D, particularly as we age since the aging skin is unable to produce sufficient amounts of vitamin D and the sunscreens we lather on our skin prevents the body to utilize sunlight to develop it naturally.
Experts recommended the daily consumption of at least 200 milligrams of vitamin D for men and women between the ages of 19-50. While men and women above 50 must consume at least 600 milligrams. Similarly, the daily recommended dosage of calcium is 1000 milligram for men and women between the ages of 19-50, while those who are above 50 must aim to consume at least 1,200 milligrams a day.