Foods that help lose weight in healthy ways

When it comes to losing weight and keeping your metabolism at its highest levels, the nutrients you choose to put on your plate can have a really big impact. Although it is important to reduce calories, there are some foods and nutrients that have been scientifically proven to increase your metabolic rate and make your body burn more fat and calories throughout the day. Incorporate these seven amazing metabolism-boosting foods and drinks into your diet for a beneficial boost in calorie burning.

 Foods that help lose weight:

1. Spicy Foods: Foods flavored with chili peppers, chili peppers, or jalapenos, which are spicy ingredients, provide a compound called capsaicin that has been shown to have a temporary effect on increasing metabolic rate. A research article published in the Journal of Nutritional and Vitamin Sciences revealed that taking capsaicin for a day can boost metabolic rate and fat oxidation, thus burning an estimated 50-100 additional calories. Within a year, this can burn an additional 18,000 to 36,000 calories, or 5 to 10 pounds, just because of the metabolism-boosting effect of spicy foods.

2. Green tea: Green tea is rich in antioxidants, especially catechins, the most effective of which is a compound called epigallocatechin gallate (EGCG), which is a very effective metabolism booster. A study published in the American Journal of Clinical Nutrition reported that regular consumers of green tea who consumed 4 cups per day were able to burn an additional 100 calories per day. The American Journal of Clinical Nutrition also published a study that discovered that EGCG increased metabolic rate by 4%. By the end of the two-hour testing period, the sugar level decreased by 5% in the subjects tested. Within 24 hours, the catechins in green tea not only boosted the participants' metabolism, but also made them burn 179 more calories.

3. Ginger: This spicy root has long been prized for its anti-inflammatory and digestive-soothing properties, but new research shows that ginger may significantly boost your metabolism. The study published in the journal Metabolism found that consuming ginger increases metabolic rate by up to 20% and makes people feel more satisfied. Metabolism magazine published another study that revealed that ginger can increase calorie burning by more than 15%, including fat burning in overweight men.

4. Coffee: Your morning dose of caffeine not only helps you get up and go, it can also fight fat by boosting your metabolism. Many researches have shown that caffeine consumption can raise metabolic rate by 3-11%, with thin people burning up to 16% more calories within 3 hours after consuming caffeine. One research shows that consuming 100 mg of caffeine (about one cup of coffee) increases calorie burning by an additional 150-200 calories in the following three hours.

5. Water: In fact, just drinking more water will make you burn more calories through heat production, and thus this will help you lose weight. The body must expend energy to warm cold water to body temperature, so you can burn an additional 10-40 calories per cup of cold water depending on your starting temperature. If you consume 2 liters (8 cups) of ice water daily, you can burn 70-300 calories more. Water not only satisfies your appetite and prevents you from overeating energy-dense foods, but it also contributes to weight loss. One study showed that when a person drinks 500 ml of water before each meal, he or she will lose about 3 pounds within 12 weeks.

6. Cinnamon: This aromatic spice, often used for its taste and aroma, also has a number of benefits beyond just making food taste good – it can help with metabolism and stabilize blood sugar levels, which in turn helps burn fat. Research published in the Journal of the American College of Nutrition revealed that by consuming a quarter to a teaspoon of cinnamon daily, metabolic rate can be increased by 15-20 calories and high blood glucose after meals can be controlled. Over the course of a year, cinnamon's increased metabolism can mean a calorie deficit of 5,500 to 7,300 calories which is 1.4-1. 9 kg. Remove 2-5 pounds of fat.

7. Lean proteins: Foods rich in lean protein such as chicken, turkey, fish, eggs, lean beef, and plant proteins need your body to burn a lot of calories (about 20-35% of the caloric value) just to digest and metabolize them. While fats (5%) and carbohydrates (10%) are much easier to digest. In this case, when you replace refined carbohydrates with lean proteins during meals, up to 35% of protein calories are burned through digestion, absorption and processing in your body. Research has revealed that following a high-protein diet is able to raise your metabolic rate by up to 100 calories per day and thus you will be less hungry and eat fewer calories.

None of these nutrients are a magic solution to losing weight overnight, but when combined as part of a balanced diet filled with vegetables, fruits, whole grains, healthy fats, and lean proteins, these nutrients and drinks can help you burn more calories throughout the day. . After a period of time, the total calories lost can be astonishingly high and produce a noticeable fat loss result. Most importantly, when combined with muscle-building resistance training, smart calorie control, and regular exercise, a diet that speeds up your metabolism can make your fat-burning process more effective.For those committed to achieving their weight-loss goals And improve their metabolic rate, focusing on these seven fat-burning foods and drinks is a simple way to reignite the metabolic fires naturally without extreme diets or supplements. So add an extra touch of spice, drink some green tea, enjoy your morning coffee and be sure to eat lean proteins, water and delicious spices like cinnamon and ginger.