Eggs are a super protein. They contain all nine of the essential amino acids your body needs to thrive. It's been shown repeatedly that people who eat eggs for breakfast feel fuller longer, reduce their overall daily caloric consumption, and lose weight. Studies consistently show that eating a protein-rich breakfast lowers appetite throughout the day.
Use it: Your best bet is to eat more calories while you are physically active—so that egg breakfast offers a perfect combination.
Use it: Add cinnamon liberally to your daily cup of coffee.
Often referred to as a "universal remedy," ginger consumption has anti-inflammatory, anti-hypertensive, glucose-sensitizing, and stimulating effects on the gastrointestinal tract. The spice also eases hunger, increases fat burn, and can be used as a home remedy to help ease symptoms of digestive complaints, including constipation, dyspepsia, belching, bloating, epigastric discomfort, indigestion, and nausea.
Use it: Try adding a little ginger to your stir-fry, or steep it in a cup of hot water for a delicious ginger tea. It will calm your stomach as it helps you burn fat.
When it comes to weight loss and fat burning, green tea has a number of benefits that make it, black tea, and cofee super beverages for a lean metabolism. Green tea's caffeine enhances energy expenditure and fat oxidation by activating the sympathetic nervous system, while the polyphenols counteract the reflex decrease in the resting metabolic rate that usually accompanies weight loss.
Use it: Shoot for two to three cups of caffeinated green tea daily. Green tea appears to have a prebiotic effect, too—it helps support the growth of the fat-burning friendly flora. Its catechins also help improve the health of your GI tract in a way that balances hunger hormones.
Avocados are one of the rare foods containing high amounts of healthy anti-inflammatory fats, a decent amount of protein, tons of healing phytonutrients, and a magnificent amount of fiber (11 to 17 grams per avocado!). Avocado oil is especially high in monounsaturated fatty acids (MUFAs), including an omega-9 fat called oleic acid—a MUFA that has been shown to quiet hunger. MUFA-rich diets also protect against abdominal fat.
Use it: As little as half an avocado a day may reduce hunger for five hours after eating, along with increasing overall levels of satisfaction.
Gluten-free quinoa is high in magnesium, which is a key regulator of energy and promotes good blood sugar control. Another perk: It's filling. A study at the University of Milan showed that quinoa has a satiating effect—the highest among the gluten-free grains.
Use it: Two cautions: First, quinoa is coated with saponin—a potentially toxic, bitter-tasting chemical. So rinse it thoroughly before cooking—rinsing doesn't diminish the nutritional benefits of quinoa. Second, be aware that this superfood is high in oxalates, which could be a problem for folks who tend to form oxalate kidney stones.
Capsaicin lights up your fat-burning metabolism as few other spices can, in part because it triggers your stress hormone response system. When your sympathetic nervous system (also known as the fight-or-flight response) is activated, hormones called catecholamines—such as epinephrine and norepinephrine—are released into the bloodstream. This process increases thermogenesis, whereby fat is oxidized more effectively. That means your fat becomes fuel for your metabolic fire in as few as 20 minutes after eating cayenne.
Use it: Stay away from capsaicin supplements—take it in its whole food form instead.
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