There are so much products out there that promise weight loss. This can range from something as harmless as supplements or protein shakes to things like dangerous weight loss pills or waist trainers. Though not all such things can be bad, a vast majority of people prefer to turn to more natural and safe methods when it comes to weight loss.
There is such an abundance of foods and drinks that are not only great for health but also can help us on our weight loss journey without harming any bit of our health. All you have to do is incorporate these ‘superfoods’ in addition to a good exercise regimen to begin seeing some good weight loss results.
If you would like to find more about which superfoods are best to consume if you want to drop a few pounds, keep on reading.
Estimated reading time: 8 minutes
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1. Green Tea
Green tea is one of the healthiest and also the most effective superfoods to incorporate into your diet if you want to lose weight. This particular drink has been known for centuries as one containing incredible health benefits like being able to lower cholesterol and strengthen one’s immune system.
However, numerous studies have delved into the significant weight loss properties of green tea and have also discovered its ability to greatly increase fat loss. This is due to a certain catechin (chemical compound) green tea contains that is called ECGC, or Epigallocatechin Gallate.
ECGC allows you to burn fat at a faster pace. especially the harmful belly fat which many people find hard to lose. It also improves the fat oxidation of an individual by 17%. It even allows you to burn both more fat and more calories while exercising or engaging in any sort of physical activity.
Though this may not sound like a very large amount, it will add up over the course of weeks and months, resulting in a much greater weight loss in the long run.
In addition to that, green tea will speed up your metabolism significantly, which is also partly due to its caffeine content. What does this mean? It means you will be able to burn more calories even during resting time and digest the food you have eaten at a much faster pace.
For best weight loss results, aim to drink around 3 to 5 cups of green tea each day. Try to avoid it altogether during the evening if you have trouble falling asleep at night or suffer from insomnia.
2. Apple Cider Vinegar
Apple cider vinegar is another great superfood which can help you in your journey to weight loss and becoming more fit and healthy. Apple cider vinegar is great at reducing your blood sugar levels, which is an added bonus from those with high blood sugar levels or suffering from Type 2 diabetes. It adds more control over your blood sugar, helps insulin work more effectively, and decreases the amount of sugar which is stored as fat.
Apple cider vinegar is also one of the best appetite suppressants you can find. When adding apple cider vinegar to your diet, you may notice a reduction in appetite and cravings for snacks and even unhealthy foods. This allows you to eat less throughout the day and therefore lose more weight.
As well as that, apple cider vinegar has a slows down the rate at which food leaves the stomach of an individual. In turn, this will result in your stomach feeling fuller for a longer period of time, so you will not be as quick to reach for you next meal of start to snack to suppress your cravings.
This can really be of a great help if you find that you struggle to cut down on your food intake or eat overly large portions, keeping you from losing as much weight as you would like to.
To notice results with apple cider vinegar, never drink it on its own as it could burn your throat. Instead, take 2 teaspoons of it and add it to a glass of water, and drink this mixture 3 times a day around half an hour before meals.
You may have to wait out a bit before you begin to notice results. Also, you can add it your meals if you like, for example in salads. This would mean that you would be able to decrease the amount of teaspoons you drink per day.
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Grapefruit belongs to the citrus family of fruits and can both be eaten straight out of the skin or juiced. It is not only full of antioxidants and Vitamin C, but can offer some good results when it comes to dropping a size. In fact, there are even many diets out there such as the ‘Grapefruit Diet’ which include grapefruit as one of the primary foods to be consumed if you want to see lose a couple of pounds.
So how exactly does grapefruit help you to lose weight? Even though it doesn’t burn fat like green tea, it contains a great deal of fiber which keeps you full and satisfied between meals. This prevents the temptation of reaching for a snack to satisfy those food cravings, and may reduce how much you eat during meals.
The reason why you feel full for longer after consuming foods that contain a lot of fiber is because fiber results in much slower digestion. Slower digestion means that food will stay in your body for longer periods of time, reducing the amount of time before you begin to feel hungry again and start to eat.
In addition, grapefruit does some wonders when it comes to maintaining your blood sugars at a normal level and decreasing sudden spikes in your blood sugar after meals. Lower blood sugar levels are associated with less sugar being stored as fat and more weight loss. When the body doesn’t have fat or sugar to run on, it will begin to burn your already present fat to obtain energy.
Half a grapefruit or a glass of grapefruit juice can be consumed before each meal to help fill you up and reduce spikes in blood sugar levels.
4. Cayenne Peppers
Cayenne peppers are one of the best foods to speed up your metabolism significantly and therefore the rate at which you burn calories. This is due to two particular compounds cayenne peppers contain.
One of these is a compound found in all chilli peppers, and it is called capsaicin. Another compound, found only in cayenne chilli peppers, is called dihydrocapsiate.
Both of these compound are known to speed up your metabolism and burn calories at a much faster rate. They also allow you to burn stubborn fat by converting it into heat in a particular process called thermogenesis.
Chilli peppers such as cayenne have also been found to reduce hunger and help you eat less and reduce your calorie intake.
To see results, mix a teaspoon of cayenne powder into a glass of water and drink 3 times per day before meals. You can also take a cayenne supplement and follow the guidelines in relation to how much you should take per day.
Celery is another fantastic superfood when it comes to weight loss because it is full of fiber and slows down digestion, meaning it will keep you fuller for longer. Celery also reduce bloat, which may reduce the appearance of your belly if you notice this is a problem for you.
However, one of the main ways celery is one of the best superfoods for weight loss is because it is a negative calorie food. What is this means is that you can eat as much celery as you want throughout the day and not gain weight, but in fact burn more calories eating it.
Celery is full of water and so low in calories that you will burn more calories chewing and digesting this vegetable than you would eating it. This allows you to burn a few extra calories throughout the day.
Even though this small amount of calories is not going to make a visible difference, you can eat as much celery as you like in replacement of snacks, and incorporate it into meals – this will equal as if you haven’t eaten anything. Celery will fill you up but will not up your calorie intake at all, allowing you to lose more weight in the long run.
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Even though all of these superfoods are very efficient, most often you will see the best results with green tea. This is because a great deal of studies have been conducted in regard to its weight loss properties, and this drink not only works as a metabolism booster but also directly combats fat and helps to reduce it.
The majority of the time you would only see weight loss results that are very slight of you where not to reduce your calorie intake. In fact, the amount of weight you lose will usually be so insignificant that you wouldn’t notice it.
It could be from 3 to 5 pounds over the course of many months, whilst it is recommended to lose from 1 to 2 pounds per week. For good results, reduce your calorie and exercise a few times a week to begin to see a drop in size.
You may begin to see weight loss results in a couple of weeks. This all depends on how much you weigh how much you eat. However, losing more than 2 pounds per week (or 3 to 5 if you are very overweight) is not the healthiest way to lose weight and could result in a placebo effect.