The percentage of obesity in Americans has increased from 30.5% in the early 2000s to 42.4% in the last two years. During the same period, severe obesity saw an increase of 4.5%. These numbers point out the obesity problem in the country. Studies show that obesity leads to a plethora of diseases, such as cancer, heart diseases, type 2 diabetes, and strokes.
There is a common misconception regarding weight loss. People are always trying to look for the easy way out with diets that they can never keep up with. These fad-diets are the reason why the diet industry in the U.S. is now worth a whopping $72 billion. The hard truth is that there are no magical belly fat burning foods or fat burning fruits that will solve all your problems. With that said, there are foods available that promote weight loss; they do this by allowing you to remain in a caloric deficit. With these foods, and at least 30 minutes of exercise daily, you can achieve your ideal weight with ease:
Eggs are a great way to lose weight. They provide you with the essential nutrients that your body needs to survive. They are rich in protein, fat, and vitamins such as A, B, D, E, and K. They are very low in calories for the nutrition they provide you with. A large egg contains around 70 calories. Eggs also keep you fuller for a long time, as they rate very high on the Satiety Index.
This class of vegetables contains superfoods such as beans, peas, and lentils. Like eggs, legumes are readily available and extremely affordable. A diet consisting of legumes allows you to up your protein and fiber intake. A study published in the Annals of Internal Medicine shows that simply consuming 30g of fiber every day could considerably speed up the process of weight loss. If you are one of those people who may have trouble digesting legumes, try soaking them overnight and thoroughly cooking them, ideally in a pressure cooker.
There has been a recent hype around the use of apple cider vinegar. Many health and fitness influencers swear by its magical fat-burning properties. Although the fat-burning powers have some truth attached to them, there have not been any extended studies on humans that can allow us to form a concrete conclusion. However, it does keep you fuller for a longer time and can therefore be great for fat loss.
The keto-diet has given carbs a bad rep, but the truth is that, in moderation, carbs like whole grains can aid in weight loss. It is worth mentioning that you should steer clear of anything that is refined. The whole point of eating whole grains for weight loss is to be able to consume the high fiber they offer. Refined versions such as those found in all-purpose flour and pasta remove all the bran and germ in the grain and should therefore be avoided.
Chia seeds are low carb, weight-loss-friendly food. They have a high protein and fiber content, both known as appetite suppressants. An ounce of chia seeds contains around 9.75g of fiber and 4.69g of protein. You can add these seeds to your drinks to enjoy a low-calorie snack.
Vegetables, such as spinach and kale, are nutrient-rich, low-calorie foods that help in losing weight and stabilizing hunger. They have a high fiber and protein content that keeps you full for longer. Try adding them to your salad or in your smoothies.
Lean meats, such as chicken and fish, have very high protein content. Adding them to your diet can keep you satiated for a long time. Any meat that has less than 10g of fat is considered lean by the U.S. Department of Agriculture. Studies show that eating a diet that is 25% protein can significantly reduce your cravings.
Cayenne pepper is famous for its weight-loss properties. A component of cayenne pepper, capsaicin, has been shown to increase the oxidation of fat and energy consumption throughout the day. Adding as little as 2mg of cayenne in your diet may be able to make a significant difference.
Avocados are healthy food for weight loss. Studies show that the kind of fats that constitute avocados burn at a faster rate than other fats; this helps in maintaining your BMI. You can eat it on its own or add it to your salad to increase your intake of healthy fats.
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Syed Hassan MD
Ann-Marie Busick MD
