Losing weight by eating, burning calories and fighting fat can be part of the same diet?
The answer is yes as long as you knowhow to lose weight using some tricks and some particular foods that I report in this article.
In fact, if you eat intelligently, the studies demonstrate that it is possible to burn up to 300 more calories a day', as Dr. Pamela Peeke says, author of 'The Hunger Fix'.
Un extra di 300 calorie al giorno non è per niente da buttar via e quando questo è combinato con altri cambiamenti nella dieta ed esercizio fisico regolare, allora anche tu saprai how to lose weight by eating, maybe evena lot…..
Skipping a Meal? Never
Many people think that skipping meals is an effective way to lose weight.
But the stark truth is that in most cases the exact opposite is true making you gain weight of weight and become ravenous.
Another negative consequence is having a bad mood.
So, let's take a closer look at what happens if we skip a meal.
1. People often think that reducing the number of calories eaten by skipping a meal can lead to weight loss. In reality, as mentioned earlier, the most immediate and important consequence will be to become hungrier. And, as a consequence of this, more often than not you will end up eating more at the next meal.
When following a diet, an essential condition that must be respected is that of not being in a position to have so hungry.
When we find ourselves in this condition, it is easier to lose control and eat more food than we need and what our diet suggests.
The therefore, the correct behavior is to divide the calories provided by the diet that you follow into 4/5 meals.
And if you really can't resist, eat only the30 foods and foods suitable for weight loss.
2. Skipping meals slows down your metabolism and that's the last thing you want to happen.
Your body is very intelligent. It has a natural alert mechanism that rings a bell when there is little food consumed.
The body's natural response is to activate "hunger mode" and protect its energy resources.|| |144
Questo significa che il corpo proteggerà le tue riserve di grasso perché esso è una fondamentale fonte di energia quando non c’è più nulla da cui attingere
To keep your metabolism active (and burn calories) is ABSOLUTELY eating on a regular basis.
This shouldn't be hard to figure out but food is the fuel for our metabolism.
This also translates into saying that eating the right kind of foods can even increase the number of calories you burn and consume each day.
On the other hand, slowing down your metabolism means burning fewer calories than you would need if you want to lose weight.
3 . Skipping meals has another really unfortunate effect. Tell me the truth, are you happier when you're hungry or when you feel good?
The answer is obvious.
Many people become irritable, frustrated and cranky when they haven't eaten enough .
The brain needs energy to function well and when this fails it is hard to work and you become obnoxious!
Now I will help you by quoting a series of drinks and foods that they sure do well. Let's see them together.
Gli studies have shown that drinking just 17 ml of water can increase metabolism between 24 % and 30% for up to 90 minutes after consuming it!
Try drinking water before every meal, othersstudies show that people who do can lose 44% more weight over a 12-week period than people who don't.
In addition to stimulating the metabolism, water gives a sense of satiety.
One of my favorite drinks, it really helps to lose weight.
In astudy published by MD Web, green tea appears to increase metabolic rates and accelerate fat oxidation in healthy subjects.
Tuttavia, le calorie bruciate saranno relativamente poche.
For example, if you are eating 1,500 calories, you only burn an extra 60 calories.
Other studies have been more promising.| ||190
Uno study has shown that continuous ingestion of catechins (compounds in green tea), in both men and women, can reduce body fat, cholesterol levels and blood pressure.
This without making any changes to your diet or exercise routine!
Green tea may also fight cancer, benefit the heart and so much more .
Coffee lovers will be delighted to hear realize that their favorite drink is stimulating for their metabolism, thanks to its caffeine content.
Onestudy described in the American Journal of Clinical Nutrition has shown that the caffeine in coffee increases the metabolism of both obese and normal-weight participants.
However, only those with normal weight benefited from higher levels of fat burning .
In anotherstudy on caffeine and metabolism, lean women saw a 29% increase in their ability to burn fat, while obese women had an increase of 10%.
The effects of coffee on metabolism are greater in younger people, according to astudy from 1995 which examined the effect of caffeine on men of various ages.
Of course, decaffeinated coffee does not have the same effect and the way you drink your coffee makes a difference. Get it black and sugar-free for best effects.
Spicy foods like cayenne pepper and chili powder or hot peppers like jalapenos and Habaneros are perfect for kick-starting your metabolism.
A colorless compound called capsaicin is responsible for both the spiciness and metabolic effects of these foods.
Capsaicin is thought to increase metabolic rate by increasing body temperature and blood flow. blood.
According to theNew York Times, studies have shown that a spicy meal can temporarily increase metabolism by about 8%.|| |231
Anche se questo è piuttosto poco i cibi piccanti possono anche aumentare la sensazione di sazietà che ti impedisce di mangiare troppo.
Broccoli is jam-packed with nutrients and boasts countless health benefits.
Even if you're not looking to shed some weight, I recommend it regardless ere.
It contains a component called glucoraphanin that our bodies convert into sulforaphane, a compound that has antimicrobial and anti-cancer properties.
Aiuta anche a riequilibrare il nostro sistema metabolico e rimuovere alcuni degli effetti potenzialmente dannosi di un metabolismo squilibrato.
La research has found that people who eat this high-glucoraphanin vegetable have improved metabolism and have low blood fat levels.
You can also find glucoraphanin in other cruciferous vegetables such as cauliflower and kale, although broccoli is by far the richest source.
Olio di cocco
There are a lot of healthy fats and cooking oils out there, one of the best fats to choose is coconut oil, thanks to its medium chain fatty acids.
According to Dr.John Dempster, if you are looking to boost a slow metabolism choose non-hydrogenated oil of coconut compared to other options.
Consuming one to two tablespoons of medium-chain fat per day has been shown to increase energy expenditure by 5%, or approximately 120 calories per day.
Another study of 31 participants over 16 weeks showed that simply replacing olive oil with coconut oil resulted in increased fat around the stomach.
Avocado is another of my favorite foods!
This creamyfruit is a rich source of L-carnitine, an amino acid found in the liver, which aids in fat metabolism and fat loss.|| |272
Cosa c’è di più, la researchsuggests that exercise burns monounsaturated fat (and avocado is high in it) more quickly than saturated fat.
I don't know about you, but I feel full after adding some avocado to my meals.
Brazil nuts contain heart-healthy fats. In addition, they are a great source of selenium providing 137% of the recommended daily allowance.
Selenium ensures that the thyroid gland, responsible for regulating the metabolism, works at its best.
Limitatevi a circa due noci al giorno, però, perché troppo selenio può causare seri problemi.
Nuts contain about 7 g of protein per 100 grams, making them the ideal choice for boosting metabolism according to what writes theHuffington Post.
Walnuts are also rich in omega 3 fatty acids.
These tiny seeds provide maximum nutrients with minimal calories.
They not only benefit the digestive system and heart but also rev up your metabolism.
Just like nuts, chia seeds are full of omega 3s along with a balance of soluble and insoluble fiber that stabilizes blood sugar levels and maintains the v Our metabolism is on the go.
TheDr. Oz is a big fan of adding ginger to your foods.| ||309
Sostiene che aumenti la temperatura corporea e i tassi metabolici di ben il 20% dopo aver mangiato.
Ginger is also a good root to add to meals as it aids digestion and can also increase the feeling of fullness after eating.
A bowl of oatmeal in the morning will help regulate blood sugar levels and get your metabolism going again.
Other whole grains like buckwheat, millet, amaranth, rice, rye and spelt boost your metabolism.
Lentils are a source of lean protein and fiber and a super source of iron.
In addition to increasing hemoglobin (an oxygen-carrying protein in red blood cells), iron plays a vital role in the body's metabolism.
A A cup of cooked lentils contains 37% of your daily iron needs. They also boast 16 g of fiber (63% of the recommended daily value) and 18 g of protein.
Lentils also release a substance called cholecystokinin (CCK), a digestive hormone that acts as a natural inhibitor.| ||330
Lemons improve the immune system, stop nausea and reduce bloating.
Add some lemon juice to a glass of water warm in the morning, squeeze it a little over your salads, use it in marinades or drizzle the lemon juice on some rice or fish dishes.
Green leafy vegetables
The green vegetables such as spinach, kale, turnip greens and collard greens are nutritious superfoods that are low in calories – perfect for those on a weight loss regimen.
Dark leafy greens also contain plenty of iron, which I mentioned above is vital for a well-functioning metabolism.
And, they are usually rich in magnesium (spinach especially mint and Swiss chard) – a mineral that is known to speed up resting metabolism.
How about you? How many of these foods do you use in your diet? And what do you like to eat? Write it to me in the comments!