Today, obesity is one of the worst problems bugging the humanity. Recent studies suggest that most of the chronic diseases can be linked to excess body fat in one way or the other. Although there are plenty of popular weight loss foods such as green tea, oats, and blueberries, there's a whole bunch of unpopular food items that can help you shed some pounds. Read on to know about 10 such underrated foods that promote weight loss:
10. Whole grains:
In general, grains contain huge amounts of carbohydrate, a deterrent for weight loss. But, whole grains, which need extra effort to break down than the processed ones, are a different story. Foods such as brown rice and oatmeal are rich sources of fiber, so they give a feeling of fullness for many hours after a meal.
Almonds have plenty of beneficial nutrients like Vitamin E, magnesium and copper, but they're shunned due to their high calorific value, so you must snack on them wisely. A cup of almonds has nearly half of your daily recommended fiber and protein, so even a handful of them can fight hunger. For best results, have them with oatmeal for breakfast.
8. Beans and Lentils:
Weight loss is much easier when you include plenty of beans and lentils in your diet. Unlike grains, they provide you a good amount of energy without adding belly fat. In addition to a high protein content, they're also rich in folate, iron, and many other essential compounds. Also, they are a perfect alternative to people who are looking to eliminate carbohydrates from their diet.
A study by Food Chemistry journal proved that when you eat an apple, the polyphenols and fiber present in it get fermented in the colon, where they become food for beneficial bacteria and help outweigh the non-friendly microbes that feed on junk food. This process creates a microbial balance which in turn decreases the risk of intestinal inflammation, one of the causes of obesity. Also, apples have very few calories and high fiber, so your stomach feels full for a few hours.
Avocados are packed with monosaturated fats that not only benefit your heart but also suppress hunger pangs. In a study conducted by Nutrition Journal, it was found that people who included half an avocado in their lunch didn't feel hungry for many hours afterward. Furthermore, the unsaturated fats present in this fruit prevent the accumulation of belly fat.
Eggs are a good source of Choline, a water-soluble vitamin present also in seafood, lean meats, and collard greens. It suppresses the gene responsible for fat buildup around your liver. In fact, Morgan Minor, a firefighter shed eleven pounds in just three weeks during which she ate a breakfast hash comprising of farmed eggs and sweet potatoes.
4. Peanut Butter:
The finest quality peanut butter has just peanuts and some salt. Although many of us are aware that peanuts contain monosaturated fats, most people don't know about Genistein, a secret weight-loss ingredient. This compound acts on the gene responsible for obesity, thereby changing your body's tendency to store up fat. However, we recommend eating peanut butter only in its purest form. So, be choosy while picking a brand, and if you come across ingredients such as palm oil, sugar or flavoring agents, stay away from it. Also, it'll be great if you can make peanut butter by yourself.
3. Wild Salmon:
Salmon is an excellent source of lean protein that that promotes weight loss by increasing your metabolism. But, we suggest you eat plenty of wild salmon rather than the farmed varieties that are locally available. On an average, a cold-water salmon contain 1,253 mg of Omega-3 and 114 mg Omega-6 fatty acids, enough to trigger fat loss. On the other hand, farmed salmons are rich in unhealthy fatty acids.
2. Dark Chocolate and Berries:
Who thought such a delicious recipe could help you shed some kilos? Recently, a study showed that the antioxidants present in cocoa prevented the accumulation of fat and lowered the blood sugar levels in laboratory mice. In a separate study at the Lousiana State University, it was found that the microbes in the stomach ferment the chocolate into anti-inflammatory, heart-healthy compounds that attack the genes linked to obesity and insulin resistance. So why berries? Because they fasten the fermentation process.
1. Leafy Greens:
The low-calorie leafy vegetables such as kale, spinach, arugula, and watercress are rich in fiber and a wide range of nutrients. Also, they contain sulforaphane, a nutrient that directly attacks the genes that turn stem cells into fat cells. Thanks to their high fiber content, they increase your bowel movements. Make the leafy veggies a part of your meal in the form of salads and smoothies, and you won't believe the change in your body.