Not all foods are the same. They all give you calories, but the calories contained in the food that you eat have different effects on your body. While some are capable of inducing weight gain, there are some which can induce weight loss. The weight-loss effects of these foods could be credited to anything; their ability to suppress your hunger or the nature of the calories contained. Nevertheless, there are some foods which can help you speed up your weight loss process and that too, the healthy way. While you may know about some foods which induce weight loss, it is quite likely that you’re not eating the most important ones. In this article, we bring to you 7 such weight loss foods which could help you burn those additional calories, but you never really knew about them.
Here are 7 best weight loss foods you have not been eating:
1. Boiled potatoes
When it comes to weight loss, potatoes do not seem to be quite popular. However, they are blessed with a number of properties which are ideal for weight loss. They are packed with a variety of nutrients, a small trace of every nutrient your body needs. On the satiety index, boiled potatoes score the highest among all foods. This will naturally make you eat less of other foods and cut down on your calorie intake. Boiled potatoes contain resistant starch as well. This is one of the most important nutrients for weight loss.
Tuna is a type of oily fish which is low in terms of calories and high in protein. Despite being an oily one, it is a lean fish which low fat content. This fish is popular among bodybuilders and fitness enthusiasts due to the high nutritional value and low fat content. Opt for the canned in water variety, not the oil one.
3. Cottage cheese
Cottage cheese is not seen as a weight loss food due to the carb and fat content. But the most important thing you need to know about cottage cheese is its high protein content. Eating lots of cottage cheese is a great way to boost your protein intake. It also induces a sense of fullness and is low in calories as well. Over time, regular consumption of cottage cheese induces weight loss.
Capsaicin, a substance in chilly peppers, is known to induce weight loss. It boosts your metabolism, curbs appetite and speeds us the fat burning process as well. A study showed that eating one gram of chilly peppers in food can induce quick weight loss in people. However, this effect was not relevant in people who did were accustomed to eating spicy foods.
5. Coconut oil
Coconut oil is a good source of healthy fats. It contains medium chain triglycerides (MCT). These fatty acids are known to boost satiety and the rate at which the body burns fat. Multiple studies link coconut oil to weight loss in both men and women. However, it still is fat so you need to be mindful of your portions. Another good source of healthy fats is extra virgin olive oil.
6. Full-fat yogurt
Ironically, full-fat yogurt is much healthier and better for weight loss as compared to the low-fat variety. It contains probiotic properties which boosts your gut health. A healthy gut protects your body from inflammation and prevents leptin resistance in the body. This prevents the accumulation of fat and eventually promotes weight loss.
7. Cruciferous vegetables
Besides being the most nutrient-dense vegetables of all time, cruciferous vegetables are some of the best weight loss foods as well. Broccoli, cabbage, cauliflower and Brussels sprouts contain essential fibers which are known to induce weight loss.
Skin Ageing Worrying You? Make These Food Swaps Now!
Do you know what foods to eat to reverse ageing? You may be surprised to know that it is no rocket science. For a younger-looking, clear and radiant skin, all you really need is a healthy diet with lots of fresh fruits and vegetables and regular exercise. And while you may be following everything that is part of a healthy lifestyle, but still have fine lines or wrinkles on your skin. This may be because of a poor diet, chronic stress and use of beauty products with harmful chemicals.
Along with using the right kind of products for your skin, a couple of food swaps can take a long way in terms of preventing skin ageing and signs of ageing like wrinkles, fine lines, spots, dark circles etc.
Making a few nutrient-rich beauty food swaps can provide you with phytonutrients, antioxidants, vitamins and minerals that promote and support the essential functions of skin. These foods can prevent and reverse effects of ageing on the skin.
Food swaps to prevent ageing
- Processed food with low GI foods
High glcyemic index (GI) or processed foods like white bread, cake, pasta and white rice can be swapped by low GI goods like whole foods like whole wheat, brown rice and sweet potatoes.
High GI goods can cause spike in blood sugar levels, which results in more insulin entering the blood stream, thus increasing inflammation. Inflammation causes oxidative stress in the body, which threaten production of collagen and DNA, and result in fine lines and wrinkles.
- Refined sugar with natural sweeteners
Refined sugar can again cause spike in blood sugar, thus interfering with skin’s collagen and elastin production. Replace them with natural sweeteners like jaggery, honey, coconut sugar and dates. Natural sweetness in fruits and vegetables can be beneficial for delaying skin ageing. Fruits like berries, apples and oranges are rich in Vitamin C, fibre and antioxidants that are great for the skin. Antioxidants in these fruits neutralise free radicals that result in premature ageing of the skin.
- Fried food for omega 3 fatty acids
Greasy fried foods can trigger acne breakouts. What’s more is that they can contribute to weight gain, type 2 diabetes and cause free radical damage that can cause premature ageing of the skin. Replace them with omega 3 fatty acids rich foods like walnuts, fatty fish, olive oil and coconut oil. Not only are omega 3 fatty acids great for heart health, they are good for retaining the glow on your skin.
- Coffee with green tea
Caffeine in coffee works as a diuretic which can dehydrate your skin and make it dry. It can also cause dullness on skin that can make you look way older than you are. Opt for detoxifying green tea for a fresh and younger looking skin. Green tea contains caffeine, but in very small amounts. This will give you the energy boost you need. Polyphenols in green tea can moisturise your skin, slow down the ageing process and also fight the damage caused by free radicals.
Light physical activity may lower CVD risk in women
While strolling or running are beneficial for heart health, light physical activity, such as gardening and folding clothes, may also lower the risk of cardiovascular diseases (CVD) in older women, say researchers.
The study showed that such activities might be enough to significantly reduce stroke or heart failure by up to 22 per cent and the risk of heart attack or coronary death by as much as 42 per cent.
The association was strong across all racial and ethnic groups, noted the study published in the journal JAMA Network Open.
“The higher the amount of activity, the lower the risk,” said co-author Andrea LaCroix, Researcher at the University of California, San Diego.
“And the risk reduction showed regardless of the women’s overall health status, functional ability or even age. In other words, the association with light physical activity was apparent regardless of these other factors,” LaCroix added.
For the study, researchers studied nearly 6,000 women aged 63 to 97. They were made to wear a device which measured their movement 24 hours a day for seven consecutive days.
The device was also calibrated by age to distinguish between light, and moderate-to-vigorous physical activity.
Most people do not think of folding clothes or walking to the mailbox as physical activity of any kind, the researchers said.
“This study suggests that for older women, any and all movement counts towards better cardiovascular health,” said David Goff, Director at National Heart, Lung, and Blood Institute (NHLBI) in the US.
These Two Foods Should Definitely Be In Your Diet If You Are On A Weight Loss Program
When it comes to weight loss, we all know that healthy eating is extremely important. However, when we talk of healthy eating, there may be some peculiarities which need to be followed. This includes keeping an eye on how much protein, fats, carbs and fibre you should be eating. Time and again, it has been said that increasing the intake of proteins and cutting down on intake of carbs and fats can help you lose weight but not health. This is primarily because protein helps you keep full for longer and reduces your appetite. There are many protein-rich foods which can be included in your like whole eggs, chicken, legumes, dairy products, healthy nuts, whole grains and fish. Apart from these common protein-rich foods there are two protein-rich foods which can help in weight loss. In the following article, we will talk about these common foods rich in proteins and extremely healthy.
Chickpeas for weight loss
Chickpeas are extremely delicious in taste. Even better they are rich in protein and fiber, both the nutrients which are essential for weight loss. Fibre keeps you fuller for longer and protein helps in controlling your hunger pangs. The fiber content in chickpeas is also good for your digestive system. Chickpeas are high in fiber, potassium, vitamin C, and vitamin B-6 content which is beneficial for maintain the heart health. The good amounts of fiber in chickpeas helps lower the cholesterol levels and thus decreases the risk of heart diseases. Also, chickpeas contain some other nutrients like folic acid, manganese, iron, copper, magnesium, and molybdenum. You can mix chickpeas with rice or whole grains to get the wholesome amount of proteins in your diet. You can also make a chickpea salad with eggs or some cubes of cottage cheese and tofu.
Sweet potatoes for weight loss
Sweet potatoes are extremely nutritious and offer several health benefits. But there is a possibility that you might not know that sweet potatoes can help you to lose weight. The high amount of dietary fiber, the low calorie content all work together to make sweet potatoes a great food if you are on a weight loss program. The reason why sweet potatoes help you lose weight is due to their high amount of dietary fiber. Fiber in sweet potatoes promotes fullness for a long period of time, thereby preventing overeating in the next meal. Also, fiber takes time to digest. Foods high in fiber take time to leave your stomach and enter your digestive tract. This prevents you from overeating and thereby reducing the chances of high calorie intake which further leads to weight gain. You can have sweet potatoes in your salads or simply bake them and roast them.