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Are you thinking of starting to diet? You’ve been wanting to take off those extra pounds for a long time, and you don’t know how? Have you tried all kinds of diets and impossible methods to lose weight, and you always end up giving them up?
Do you think that no nutritional plan is useful to lose weight healthily and gradually? Then you’re in the right place because we will show you that all those convictions are wrong and that a healthy diet to lose weight is possible.
We live in difficult times, where isolation, partial or total quarantine, and health security measures are everywhere, which only causes two things: that we spend much more time at home for fear of contagion and that our metabolism slows down due to an increasingly accentuated lack of physical activity.
It is then inevitable that we don’t stop gaining weight and that it is practically impossible for us to keep fit and have a nice figure? Of course not; it’s just a matter of finding the right way to fight that monotony and bad habits.
Contrary to what many may think, losing weight and keeping in an ideal state is not about starting to eat less and leaving aside food pleasures, no.
It’s about eating better and in the amounts recommended by professionals, which doesn’t have to mean that we’re going to starve while losing weight, but quite the opposite.
Curiously, those people who eat more times a day are the ones who better control their weight. The secret? knowing how to properly choose what to eat at each moment of the day and vary.
Our body needs a series of essential ingredients every day, but that doesn’t mean that we have to repeat the same menu until the end and not eat anything else.
Nature is full of rich foods loaded with essential vitamins and nutrients that can help us lose weight without us realizing it.
Do you want to know which are the foods that accelerate your metabolism and make you burn fat? Read on!
Foods That Increase Metabolism
Did you know that not all foods react the same when they are broken down in our bodies? That’s right. A group of foods called “thermogenic” that when they begin the cycle of digestion and decompose, causes a thermal reaction in our whole body and automatically causes our whole metabolism to accelerate and the burning of fat.
These are the foods that we should always try to include in our daily diet since they not only help us increase our daily fat burning, but they also contribute effectively to reduce the accumulation of liquids and to lower the level of triglycerides in the blood, two really important things if we want to improve our state of health at the same time as we improve our physical appearance.
Next, to make it easier for you to elaborate your new nutritional plan without any external professional help, we will give you a list of some of the best foods to get to lose weight without having to go hungry.
Here we go!
We all know that a healthy diet is a secret to good health. While there is no quick fix to losing weight, you can do a few things to help speed up your metabolism.
A simple nutrition plan can help you keep or lose weight, but there are certain ingredients that you can add to your diet that will help you burn calories faster.
They may be your new best friends. Each nutrient, vitamins, and minerals have different properties and will act differently in your body, helping you fight weight gain in many different ways.
What are the best foods to burn fat?
Whole grains
The high fiber content in whole grains will help you burn twice as many calories when breaking down whole foods than processed food.
Oatmeal and brown rice are especially recommended. Also, whole grains will help you suppress the appetite.
The secret to getting the best of the oatmeal is to soak it for at least 15 minutes. Also cooking it to prepare porridge is a good idea.
The bigger the seeds are, the faster your body will release those hormones that let you know you are full.
Chia Seeds
With a high concentration of fiber and proteins, as well as Omega-3, these tiny little seeds have become the secret of many nutritional plans due to its capability of suppressing the appetite.
The same rule of oatmeal applies. The secret is to soak them for at least 15 minutes in order to swell them up to almost ten times their size.
Lean Meats
Great source of proteins, lean meats will help you burn about 30% of the calories that the food contains due to its thermogenic effect.
Low-Fat Dairy Products
Dairy will help you keep and build muscles due to calcium and vitamin D concentration, essential for maintaining a fast metabolism.
Watch out for the calories counter, as some of the low-fat yogurts may carry a lot of sugar on it.
Green Tea
Green tea is one of the most famous and appreciated drinks of the last decade, both for its high antioxidant powers and for its ability to keep us awake and more active throughout the day.
However, this ancestral drink benefits go beyond being able to help us reduce the amount of fat in the body and prevent the main cardiovascular diseases caused by an excessive accumulation of triglycerides in the blood.
And how do you achieve this? According to the American journal of clinical nutrition, an antioxidant polyphenol called epigallocatechin gallate, which can prevent various types of cancer and helps us eliminate white fat that tends to accumulate more easily in the abdomen and endangers our heart when its levels are excessive.
Epigallocatechin gallate, or ECGC, helps stimulate metabolism and improve the brain and nervous system’s functioning.
However, not all types of green tea sold are equally effective, only those that are natural and prepared from the leaf and without any artificial sugar will work.
By drinking 4 cups of this miraculous tea you will achieve your goal and start noticing results in just a few weeks. To maintain the speed, keep a jug in the fridge and drink it throughout the day. Don’t hesitate to try it!
Iron-Rich Food
When your body lacks a nutrient, your metabolism will slow down automatically.
Around 20% of us lack iron, and among athletes, this level is even higher, due to a bigger loss through sweat.
Lentils
Can lentils help me lose weight? As you hear it. Such a basic food that has been part of the gastronomic culture of millions of people around the world for so many years, can also become one of our best allies to lose those extra kilos, keep us healthy and strong and satisfy our appetite for hours.
The secret of lentils accelerating our metabolism and inciting us to burn more fat? Their high iron content. It may seem strange to you, but iron, or rather the lack of it, causes the metabolism to go much slower, and therefore we have less capacity to synthesize food and burn the fats present in it.
That is why lentils play a crucial role in our diets since they will help us burn fat and prevent us from developing diseases associated with poor nutrition such as anemia.
Did you know that we can obtain up to 40% of the iron we need daily from one portion of lentils? In addition, this legume also contains a high content of vitamin b12 and vitamin b3, which are also essential for converting fat into energy and distributing the nutrients in food throughout our body. Something as simple as enjoying a plate of lentils does keep you in shape and healthy. Incredible, isn’t it?
Bet on lentils to keep your body strong and burn fat faster.
Hot Peppers
The Capsaicin found on the peppers will help you fight fat by speeding up your metabolism and suppressing the appetite, avoiding overeating.
In this ingredient, special attention is required. Hot peppers also irritate the stomach and adding too much of it to your diet can cause stomach irritations and aggravation of ulcers.
Coffee
Caffeine in Coffee will stimulate adrenaline, especially useful if you take it 20 minutes before training.
Will act as an ergogenic aid and boost your energy temporarily. As a consequence, you will train with more intensity.
Avoid adding sugar and milk, since one will add calories and the other will reduce the fat-burning potential.
For coffee the same concerns of quantity applied to hot pepper are valid. Drinking coffee with your stomach empty can cause irritations and aggravation of ulcers.
Brown Rice
Today, we all know that what carries the label “integral” is healthier for our health and surely fatten us less, but we really know why? Wholemeal flours as well as whole grains such as rice are one of those foods cataloged as thermogenic, being a source of energy free of saturated fats and helping to eliminate up to twice as much fat as if we consumed white and processed flours.
So you should start replacing all those foods made from white flour by those containing fiber, because not only will you get your metabolism to accelerate, but the amount of calories you take in will be less and help your body make a light and fast digestion.
Apples
It’s probably nothing new to you that someone tells you that eating apples makes you thinner and that you need to eat a lot of fruit to control your weight, which is totally correct and no one will ever say otherwise.
But do you know what makes apples so important for losing weight compared to other fruits? Its skin and its high content of ursolic acid.
Over the years, it has been spreading the false rumor that apples (and most of the fruit) should be eaten without skin to avoid eating some types of toxins present in it, which is completely false and makes waste one of the most important properties of this fruit: the fiber.
Despite the fact that the apple already contains a high amount of natural fiber and water in its flesh, it is precisely in its skin where the greatest amount of beneficial fiber for our body and ursolic acid is stored.
Both ingredients have the ability to slow down our digestion, allowing our body to better digest food and assimilate the nutrients and energy it contains.
In this simple way, we will achieve that our body is able to burn twice as many calories, while we provide a high dose of energy to stay healthy and active.
Cinnamon
Cinnamon is one of those species that came not only to make our food tastier but also healthier. And where does the superpower of cinnamon reside?
One of its compounds called cinnamon-aldehyde, which not only has the capacity to reduce the amount of sugar in the blood and reduce the production of insulin, but also helps our body to eliminate abdominal fat quickly. Which is the most difficult to eliminate naturally and the one that ends up causing more health problems.
A quarter of a teaspoon will be enough to take advantage of its fat-burning benefits. Cut one banana into small pieces then add a small quantity of honey and cinnamon.
You can also add Cinnamon to oatmeal porridge. The perfect breakfast to start the day.
Broccoli
Broccoli is not only one of the healthiest and tastiest vegetables in existence, it is also one of the vegetables that will make it easier for us to lose those extra pounds that bother us so much.
Once broccoli passes into our digestive system and begins to decompose, it has the ability to release an anti-cancer substance called sulforaphane, which will cause a chemical reaction in our body that induces the burning of fat.
However, to ensure that broccoli retains these sulfur compounds, we should not boil it for more than three minutes. It is ideal to season it with extra virgin olive oil and a little garlic to potentiate its beneficial effects on health.
Fish Oil
Among the many benefits of a high concentration of Omega-3 found in fish oil, the improvement of insulin sensitivity will help you shrink fat from your waistline faster.
Also, Omega-3 will help activate the thyroid hormone for a faster metabolism.
Brazil Nuts
These little nuts will convert the thyroid hormone to its active form and help you speed up your metabolism.
They will also prevent cellulite by binding up toxins that would get stored in fat cells.
Studies suggest that the use of thermogenic foods like these in your diet can boost metabolism up to 5 percent while increasing the rate of fat burning up to 16 percent.
Whenever you are on a diet, you should watch for the quantities.
The fact that some food can help you boost your metabolism does not allow you to eat as much of this food as you want.
All of them have calories that should be considered in your diet. Also, consider other benefits of each food, such as the heart protection and anti-inflammation properties of Omega-3 when selecting a nutrition plan.
