In several animal studies, researchers have demonstrated that moderate alcohol consumption does not promote weight gain.
1. Do not skip breakfast
And in another separate animal study done in , researchers found that resveratrol improved exercise endurance as well as protected against obesity and insulin resistance, a precursor to diabetes. Your mom told you to drink your milk because its calcium was good for your bones. A study published in points to its promise as a fat inhibitor.
Animals fed supplements containing a quinoa-seed extract had less body fat, lower body weight, and decreased appetite. Also, quinoa is versatile and can be made into crackers, side dishes, and hot cereals. Researchers theorize that other ingredients in dairy act synergistically with the calcium. I love the two-for-one nature of this fat releaser! In one study out of the University of Tennessee, researchers showed that eating three servings of dairy daily significantly reduced body fat in obese subjects. And if subjects restricted calories while consuming the same dairy servings, fat and weight loss accelerated.
A great study done in indicated that drinking fat-free milk immediately after whole-body resistance training and again one hour after the workout allowed participants to increase fat loss, gain greater muscle and strength, and strengthen bones by reducing bone cell turnover. Drink milk and get all these amazing benefits? Sign me up! In , I uncovered exciting research suggesting that monounsaturated fatty acids, or MUFAs, helped people store less belly fat. Eating a diet rich in olives, olive oil, nuts and seeds, dark chocolate, and avocado has kept my belly lean and my energy up for years!
These healthy fats are a mainstay of my diet. During my dive into the current research, I came across a small study from the Netherlands that suggests we should also enjoy polyunsaturated fatty acids, or PUFAs, found in fish and in many nuts and seeds. In this study, consumption of a high ratio of PUFAs to saturated fats led to a higher resting metabolism, as well as a greater diet-induced calorie burn. But one clarification: Our focus will be primarily on long-chain n-3 PUFAs, commonly known as omega-3s.
Researchers theorize that the weight-loss benefits of omega-3s may be a result of their anti-inflammatory effects inflammation in the body has been strongly linked to obesity. Snack on one a day with a tablespoon of nut butter, or slice it into your morning cereal. Caffeinated coffee keeps things moving through the digestive tract.
Drinking about 8 to 16 ounces of java at the same time every day can help you stay on schedule. Furthermore, a regular cup of Joe can influence your metabolic rate for the better, per previous research. Just remember: The neater your coffee is, the better. Sugary mixed-coffee treats can lead to weight gain due to sugar-packed flavorings and synthetic sweeteners. Tomatoes, mushrooms, carrots, cucumber, and other salad staples all help you stay hydrated due to their high H2O content.
That extra water can offset fluid retention caused by excess salt. As a prebiotic-filled veggie , asparagus is a great addition to soups, pastas, and omelets, or served as a side dish. The potassium in citrus helps combat bloat while the antioxidants fight inflammation , which is associated with belly-fat storage. Since a key part of beating the bulge is proper hydration, adding citrus to your H2O can help non-water drinkers to sip up and ultimately slim down! You already know that alliums like garlic, onion , leeks, scallions, and shallots add lots of flavor, but they also provide tons of prebiotic fiber.
Sneak them into savory dishes, like omelets and healthy salads. Sweet potatoes , butternut squash , and other good-for-you orange veggies are lower in calories and chock-full of potassium and beta-carotene. Their mineral-rich and fiber-full properties make them bloat-beating all-stars. Flavor foods with herbs and spices whenever you can. It'll encourage you cut back on high-sodium staples and avoid the salt shaker, a major player in bloating.
Plus, many have mild diuretic effects, helping you flush out excess water. We love basil, cilantro, rosemary, sage, tarragon, mint, oregano, and black and red chili peppers, to name a few.
So What Are Superfoods, Exactly?
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Photo by Cathy Scola Getty Images. Jonathan R. Beckerman Getty Images. ShellBRoyster Getty Images. Tuck in to a family dinner that's not only delicious, but is also bursting with goodness. Tips that mean you'll spend less time in the kitchen and more time chillaxing with friends. We've teamed up with Ocado to bring together all the barbecue recipes you need.
Want to lose weight? Add these foods to your morning diet | Lifestyle News,The Indian Express
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