5 Scientifically-Proven Foods That Help You Lose Weight in A Healthy Way

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Scientific studies have shown that some foods are eaten regularly and inadequate amounts are linked to healthy weight loss.

Food is metabolized differently depending on its composition and origin, therefore, once in the body they behave differently in terms of their effects on hormones, calories, and satiety. Due to this, to achieve sustainable weight loss, a proper selection of foods for daily consumption is necessary.

5 Foods That Will Help You Lose Weight

1. Turmeric: Boosts Fat Digestion

Turmeric is used as a spice for its exotic flavor and multiple health benefits, studies show that it has effects on the secretion of leptin, this protein is produced by fat cells and inhibits appetite.
At the same time at the intestine level, turmeric favors the breakdown of fats, preventing it from accumulating in the tissue, due to this turmeric is an ingredient present in many products that burn fat or are destined for weight loss.

It has a high content of antioxidants that act by reversing oxidative stress and cellular damage produced by the environment and an inadequate diet. (1)

2. Acai Berries: Control Your Appetite

Acai berries are known for their antioxidant properties, however, they also play an important role in lipid metabolism and muscle recovery. They are highly nutritious foods with a low caloric content and provide good levels of satiety, therefore, their frequent consumption can replace other fruits by reducing daily sugar consumption.
The polyphenols and vitamins of acai berries protect against free radicals, they also inhibit the accumulation of lipids at the arterial and abdominal level, at the same time it favors muscle recovery after exercise due to the anti-inflammatory effects of polyphenols. (2)

3. Cinnamon: Natural Insulin Regulator

Cinnamon is a species known for its digestive properties; however, it also has actions on the metabolism, due to its tannin and coumarin content, cinnamon can intervene in the metabolism of insulin, reducing its peaks by regulating the levels of glucose in the bloodstream.
Regulating insulin secretion is essential to maintain satiety states for much longer, and insulin resistance is linked to greater difficulty in losing weight.
Another of the properties of cinnamon is its ability to stimulate thermogenesis, this promotes a greater consumption of calories through the use of fats studies indicate that cinnamon is useful to reduce body weight, with notable effects on waist measurements and fat index. (3)

4. Chia Seeds: Promote Satiety

Chia seeds have a very special quality: they can come together in liquid nine times their weight. Due to this property, they expand in the stomach, triggering a satiety effect.
Long-lasting satiety and slower breakdown of carbohydrates help stabilize metabolism and prevent further insulin release, and the fiber content of chia seeds promotes more efficient intestinal transit. (4)

5. Avocados: Source of Healthy Fats

Avocados are also one of the foods that can help with weight loss. They are packed with nutrients like fiber, potassium, and healthy fats, especially rich in monounsaturated oleic acid (the same type of fat found in olive oil).

Monounsaturated fats improve nutrient absorption, they also lower cholesterol levels. Regular avocado intake combined with a low-calorie diet is associated with significant weight loss and better metabolic status. (5)

References

  1. https://pubmed.ncbi.nlm.nih.gov/31249528/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4447763/
  3. https://pubmed.ncbi.nlm.nih.gov/30799194/
  4. https://pubmed.ncbi.nlm.nih.gov/25726210/
  5. https://pubmed.ncbi.nlm.nih.gov/31367691/
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