The eight foods that will help you lose weight. If you're struggling to lose weight, depriving yourself of certain food is not only potentially harmful to your body, but is also totally unnecessary.
Current thinking dictates that if you choose your food carefully, it will actually help you lose weight and protect you from a wide range of diseases into the bargain. For example, cous cous is an excellent slimming food because it swells in the stomach, which means we fill up more quickly and tend not to eat so much. And recent studies from Canada suggest that a key chemical contained in chillies can boost your body's ability to burn fat and curb your appetite. And you may be surprised to learn that some low calorie drinks can really help you lose weight safely. Diet coke and fizzy water are a good substitute for other drinks because they contain at least 2. Here, we round up the foods and drinks you should eat to help you slim. Chillies: Recent studies from Canada suggest that a key chemical contained in chillies could boost your body's ability to burn fat and curb your appetite into the bargain.
This is because capsaicin, the chemical that gives chillies such as cayenne and paprika their characteristic pungency, stimulates a natural process whereby some of the food we eat at each meal is converted immediately to heat. Called diet- induced thermogenesis, this process is good news for dieters because it means we burn up calories automatically rather than storing them. Carrots: Root vegetables such as carrots, potatoes and parsnips are particularly high in fibre.
- This question originally appeared on Quora. Answer by Keck Medicine of USC. Did you know that some fruits can help you lose weight? Do you know which ones they.
- Ever heard of drinking water to lose weight? It actually works, especially if you also eat foods that contain a lot of water, like fruits and veggies.
- The Promise. The grapefruit diet has outlasted most fad diets. People were even trying it back in the 1930s. Its fans claim that grapefruit contains certain enzymes.
- Foods that are rich in water take up more room in your gut. This signals the body that you've had enough to eat and leaves less room for other foods.
- Learn how to jumpstart a weight loss program with Grapefruit Diet. Under how the 12-Day Grapefruit Diet plan can easily help you to lose up to 10 pounds in 12 days.
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Foods that are high in fibre pass through the gut more quickly than some other foods. Nutritionists recommend eating 1. Juicing root vegetables - such as carrots - is an ideal way to stock up on fibre and keep slim at the same time. This is because root vegetables contain high water levels which help to fill you up for longer - keeping hunger at bay. Also, many root vegetables - such as carrots - have lower concentrations of calories compared to other foods such as pasta. Cous cous: Cous cous is an excellent source of carbohydrate. As a low fat and low calorie grain, it converts to glucose more slowly than refined carbohydrates such as white bread, encouraging energy rather than lethargy.
It also swells in the stomach, which means we fill up more quickly and tend not to eat so much. Instead of adding butter - which is fattening - try adding lemon juice - a good source of vitamin C. Lemon juice also contains quercetin, which acts an an antioxidant - our body's defences against free radicals. These are highly- reactive molecules that may lead to premature ageing and disease.
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Pulses: A diet rich in pulses such as kidney beans is high in fibre. Research from Minnesota University shows that men and women who ate at least 2. Although eating pulses won't necessarily make you shed pounds, it helps maintain regular bowel movement because the texture of the fibre helps it move through the digestive system more quickly than some othe foods. A high fibre diet also helps maintain a healthy gut. This is because soluble fibres create 'friendly bacteria' needed to fight off bad bacteria - meaning that your body is less exposed to harmful toxins that could cause cancer.
Low- fat milk: Many dairy products are not as fatty as people think - and are widely available in low- fat versions. Although surveys show that many people believe whole milk is 5.
A 2. 00ml glass of whole milk actually contains much less fat than a packet of crisps or a chocolate bar. If you are on a strict calorie- controlled diet choose a low- fat version.
Semi- skimmed milk, for example, contains 1. Skimmed milk contains 0.
The good news is low fat dairy products do not lose any of their calcium content. Several pieces of research also show that the calcium dairy products contain can actually help you lose weight.
Two studies by Professor Michael Zemel from the University of Tennessee in America, published last year, show that a low calcium diet increases the laying down of fat in the body. It is thought this is because calcium makes the body heat up slightly - causing it to burn fat more easily. Cereals: Research now shows that people who eat breakfast live longer, have healthier hearts, are less prone to stress and depression and - perhaps most surprising of all - are slimmer.'It's now proven that people who don't eat breakfast will be hungry mid- morning and will compensate by eating high fat snacks such as crisps or chocolate,' says a spokesman from the British Nutrition Foundation.
The glycaemic index is a ranking of how quickly foods raise sugar levels - the lower the GI, the lower the rise. Foods with low GI can help curb mid- morning snacking by helping you to feel full for longer. And the good news is even sugar- coated cereals have no more calories bowl for bowl than other fortified cereals, and because they are highly palatable, they make it more likely you will stick to a reduced calorie diet.
Green leafy vegetables: Eating plenty of spinach, cabbage and broccoli can prove quite filling. This is thanks to their sheer bulk made up of plenty of leaves and stalks.
Apart from containing folic acid - essential for nerve function and helping to prevent heart disease - green leafy vegetables contain trace elements or minerals needed for basic bodily functions such as cell growth. Broccoli, for example, contains around one- seventh of the calories found in pasta. Low calories drinks You may be surprised to learn that some low calorie drinks are actually good for you and can help you lose weight. Diet coke and fizzy water are a good substitute for ready made fruit juice because they contain at least 2. This is thanks to Aspartame - a protein sweetner that is made up of amino acids - the building blocks for protein found naturally in meat and some vegetables.
Its intense sweetness means only tiny amounts of Aspartame are needed to make low calories drinks making their calories content low.
Health Benefits of Grapefruit - Weight Loss, Cancer Prevention. A nutritious member of the citrus family, grapefruits are large, tart and tangy fruits known primarily for their vitamin C content. The fruit, often mistaken for a pomelo, can be found with either white, pink, or red pulps – all with different levels of sweetness while offering very similar benefits. The best part? While grapefruits are normally in season from winter through early spring, you can experience the health benefits of grapefruit all year round.
Here is what the fruit has to offer. Grapefruit Nutritional Profile. As you may already know, grapefruits are well- known for their high vitamin C content, but the fruit certainly has more to offer. In addition to being rich in vitamin C, grapefruits also rich in Vitamin A, fiber, and potassium. Here is a more complete (but not fully complete) nutritional profile of grapefruits, outlining the key essential nutrients. Figures are based on a 1/2 serving of grapefruit (you can simply double the amount of each vitamin, mineral, and nutrient, as well as each RDA, for nutritional content of a full grapefruit). Vitamin C – 3. 8.
RDA. Vitamin A – 1. IU. 2. 8% RDA. Thiamin – 0. RDA. Folate – 1. 6 micrograms. RDA. Potassium – 1. RDA. Vitamin B6 – 0. RDA. Magnesium – 1. RDA. Check out the USDA Nutrient Database for a full nutritional profile of grapefruit.
The Health Benefits of Grapefruit. Seeing as grapefruits are rich in essential vitamins and minerals, there is no doubt that the fruit can provide numerous health benefits. Below you will learn about at least 1. Grapefruits for Weight Loss.
Ever hear of the grapefruit diet? Also known as the Hollywood Diet, the grapefruit has has been around for decades, and apparently holds some merit. One 1. 2- week study led by Dr. Ken Fujioka found that including grapefruit or grapefruit juice into your daily diet does indeed boost weight loss. For the study, 1. In the end, participants who ate 1/2 grapefruit with each meal lost 3. In many cases, more than 1.
The study abstract concludes: “Although the mechanism of this weight loss is unknown it would appear reasonable to include grapefruit in a weightreduction diet.”Boosting Heart Health, Reducing Heart Disease Risk. Further adding to the health benefits of grapefruit, some studies have also found that the fruit contains compounds responsible for boosting heart health and reducing heart disease risk. One study, published in the Journal of Agricultural and Food Chemistry, discovered compounds found in red and blond grapefruit were able to lower blood cholesterol levels in as little as one month. The addition of fresh red grapefruit to generally accepted diets could be beneficial for hyperlipidemic, especially hypertriglyceridemic, patients suffering from coronary atherosclerosis.”Using Grapefruit to Repair DNA, Protect Against Cancer. Some research, published in the Journal of Nutritional Biochemistry, set out to discover if naringenin, a flavonoid concentrated in grapefruit, encourages DNA repair following oxidative damage in LNCa. P human prostate cancer cells. After exposing cell cultures to the compound, the researchers found that naringenin helps DNA to repair by inducing two DNA- mending enzymes during the replication stage.
The study abstract concludes that: “In conclusion, the cancer- preventive effects of citrus fruits demonstrated in epidemiological studies may be due in part to stimulation of DNA repair by NR, which by stimulating BER processes may prevent mutagenic changes in prostate cancer cells.”In addition to naringenin protecting DNA, vitamin C is essential for preventing free radical damage. The vitamin C content and phytonutrients found in grapefruit help to prevent a number of issues related to DNA damage and oxidative stress, including: osteoarthritis, rheumatoid arthritis, asthma, and cancer growth. Finally, grapefruit juice has been shown to protect against colon cancer when consumed 3 times daily at 6 ounces for each serving.
The research, presented at the 2. National Meeting of the American Chemical Society, found that grapefruit, along with isolated compounds found in grapefruit (apigenin, hesperidin, limonin, naringin, naringenin, and nobiletin), ignite the death of cancer cells and even increases production of healthy colon cells. This may be one of the most intriguing health benefits of grapefruit. Other Grapefruit Health Benefits. Liver Cleansing, Detoxifcation – Grapefruit contains numerous liver- cleansing agents.
Among them are vitamin C, various antioxidants, and phytonutrients called limonoids that helps toxic compounds to excrete from the liver by making them more water soluble. The fruit also contains a flavonoid compound known as naringenin, as mentioned earlier, which causes the liver to burn fat rather than store it. Helps Treat Gum Disease – According to a study published in the British Dental Journal, consuming 2 grapefruits each day for two weeks results in significantly less bleeding of the gums.
Grapefruits were shown to drastically increase plasma vitamin C levels and help manage periodontal disease. Helping with Respiratory Issues, Asthma – In case you didn’t know, vitamin C has been shown in numerous studies to lessen respiratory issues and prevent asthma. One study published in the journal Thorax found that consuming vitamin C- rich fruit reduced wheezing symptoms in children while also aiding asthma, chronic cough, shortness of breath, and even runny nose. Boosting the Immune System, Preventing Colds – Along with containing high amounts of vitamin A, potassium, folate, and thiamin, grapefruits contain one of the most well known vitamins for boosting immunity and lessening the duration of colds or sickness – vitamin C. Preventing Kidney Stones – A study published in the British Journal of Nutrition found that women drinking 1/2- 1 liter of grapefruit, apple, or orange juice daily reduced their risk of developing kidney stones. The juices work to increase urinary p. H and hasten the rate at which citric acid is excreted, which reduces the risk of calcium oxalate stones forming.
Promoting a Healthy Pregnancy – Rich in folate and vitamin C, grapefruits can be great for promoting a healthy pregnancy. Vitamin C works to promote proper bone growth, bone development tissue repair, and helps to maintain cell strength in the womb. Folate, an extremely important B vitamin for pregnant mothers, helps prevent birth defects like spina bifida and helps the baby to grow sufficiently. Did you have any idea the health benefits of grapefruit could be so great?
Grapefruit Benefits Overview: Grapefruits are Great for: Weight loss. Promoting heart health. Preventing diabetes. Boosting the immune system, preventing a cold or sickness. Helps prevent arthritis. Helps cleanse the liver.
Cancer prevention. Macular degeneration, preserving eye health. Reducing blood pressure. Skin health (acne, psoriasis, wrinkles)As a side benefit unrelated to health, you could also use grapefruits for cleaning! Dip the extra pulp left over from juicing the grapefruit in some sea salt and run it over fixtures in your bathroom or kitchen while squeezing out leftover juice.
Citric acid works to eliminate dirt while salt disinfects. Rinse after scrubbing. Warning: Many Medications Don’t Mix with Grapefruits. If you are taking medication, be sure to check with your doctor before eating grapefruit or drinking grapefruit juice, as many medications mix badly with the fruit. Grapefruits contain compounds known as furanocoumarins, which are known to spark a negative outcome when combined with many medications – at least 4. What’s worse, some of these medications could lead to sudden death.
Some common medications in this mix are cholesterol drugs like Lovastatin, Lipitor, and a heart disease medication called Amlodipine. Check here for a longer list of medications that shouldn’t be taken with grapefruit juice. After that, learn how you can replace the medication with natural solutions. Now you can truly enjoy the many health benefits of grapefruit!
Additional Sources: Mayo. Clinic. Nutrition.