Thirty billion dollars per year: that is the amount that-only-Americans spend on weight loss products, many of whom do not even get results. What, then, a better way to get a true weight loss? Go grocery shopping. New research has identified more than a dozen foods, from grains to meat, that can help overcome hunger, let the sweet addiction, boost your metabolism and ultimately, lose kilos. In addition, some of these super foods also provide additional health benefits.
Eggs. Skip the croissant this morning. The eggs, rich in protein, will help you feel satisfied longer, much longer. A study of 30 overweight or obese women found that those who ate two scrambled eggs (with two slices of toast and a fruit jam low in calories) consumed less food during the next 36 hours than women who ate breakfast croissant with the same calories. Other research has shown that the protein may help prevent steep increases in the level of blood sugar, which can cause food cravings.
Grains. You probably have not heard of cholecystokinin, but it is one of the best allies when it comes to losing weight. This digestive hormone is a natural suppressor
appetite. So how do we consume more cholecystokinin? One way, according to researchers from the University of California at Davis, is to eat grains. A study involving eight men revealed that levels of this hormone (which may act to keep food in the stomach longer) were twice after eating a meal with grains that after a meal of low fiber with rice and milk powder. There is also evidence that the grains remain constant sugar levels, so you can keep hunger at bay longer.
Salad. Do you tend to gorge when food? Control calorie intake starting with a large salad (but avoid adding a creamy dressing). In a study of 42 women held at the Penn State University, those who ate a great low-calorie salad ate 12% less pasta as a main course, though they offered all they wanted. The secret, say researchers, is the volume of salad, that makes you feel too full to cram anything else. Additional Benefit: In a study published in the Journal of the American Dietetic Association found that people who ate a salad dressing a day had higher levels of vitamins C and E, folic acid, lycopene and carotenoids, all of which are substances disease-fighting than those who did not add salad to your daily menu.
Green tea. The ingredient that helps you lose weight is not the caffeine. Some antioxidants called catequinasson that accelerate the metabolism and burn fat. In a recent Japanese study, 35 men who drank a bottle of oolong tea, mixed with green tea catechins lost weight, boosted their metabolism, and experienced a significant decrease in body mass index. Health bonus: The participants also reported a decrease in LDL cholesterol (bad cholesterol).
Pears. Now known to have more fiber, thanks to the correction of a previous calculation by the Food and Drug Administration (FDA) of USA. With six grams (before it was estimated that there were four) for each medium-sized pear, are great to give a feeling of fullness. Apples are the second place with about three grams per medium-sized fruit. Both contain pectin fiber, which lowers levels of blood sugar, which helps to not "pick" between meals. This may help explain why, in a study conducted in Brazil and lasted for 12 weeks, overweight women who ate three small pears or apples a day lost more weight than those eating the same diet, but ate three cookies daily oatmeal instead of the fruit.
Soup. A cup of chicken broth off hunger as much as a piece of chicken. That was the discovery of the Purdue University study conducted in 18 men and 13 women. Why? Researchers speculate that even the simplest soup satisfies hunger because your brain perceives it as fulfilling.
Olive oil. Ganamosal fight those extra pounds that go from 35-40 years with extra olive oil.Could be a monounsaturated fat, helps us burn calories?. In a study conducted in Australia, 12 postmenopausal women (57 to 73 years) were given a cereal-based breakfast topped with a mixture of cream and skim milk or half an ounce of olive oil and skim milk.Do not want to add olive oil to your oatmeal? No problem: this oil also is effective as a dressing for salads, spread on bread or when used to skip.
Lean meat. Is best for the dinner or would be if you try to reduce weight. The amino acid leucine, which is abundant in proteins like meat and fish, as well as dairy products can help you lose kilos, while keeping the muscles that are responsible for burning calories. That's what women did for 24 overweight middle-aged participants in a study by the University of Illinois at Urbana-Champaign. Eat nine to 10 ounces of meat per day as part of a diet of about 1,700 calories helped women lose more weight, more fat and less muscle mass than a control group that consumed the same amount of calories but less protein. Furthermore, those who ate meat had fewer hunger pangs.
Grapefruit. He returned the grapefruit! A 2006 study of 91 obese people in the Nutrition and Metabolic Research Center at the Scripps Clinic, found that eating half a grapefruit before each meal or drink a lot of juice three times daily helped participants to lose more than 1, 36 kilos in 12 weeks. The fruit phytochemicals reduce insulin levels, a process that can force your body to convert calories into energy instead of "rolls."
Cinnamon. Pour over oats passed by microwave or toasted slices of bread, it will help heal those lows in the afternoon. According to research by the Department of Agriculture (DA) in the U.S., a little cinnamon can help control the abrupt increase of insulin after meals that make you feel hungry. Additional Benefit: A study of AD showed that only a dash of cinnamon a day helps lower blood sugar, cholesterol and triglycerides in people with type 2 diabetes.
Vinegar. It's great to have a feeling of fullness. In a Swedish study, researchers found that people immersed in vinegar were more satisfied than those who did not went through it. Probable cause: the acetic acid in the vinegar may slow the passage of food from the stomach into the small intestine, so your tummy feels full longer. Also, vinegar can also cause a short circuit in the rapid rise in blood sugar that occurs after you eat refined carbohydrates, such as white bread, cookies and crackers.
Tofu. Pair seems too light to be able to give the sanction of fullness, but a study conducted at Louisiana State University showed that tofu itself succeeds. The researchers tested compared with the chicken as an appetizer in 42 overweight women, participants who consumed tofu then ate less during dinner. The secret: Tofu is a protein that suppresses hunger.
Nuts. True, fat: a handful of peanuts contains about 165 calories. But several studies indicate that people who snack on nuts tend to be thinner than those individuals who do not. A study conducted at Purdue University found that when a group of 15 normal-weight people added 500 calories of peanuts to their usual diets consumed less at subsequent meals. Participants also accelerated their resting metabolism by 11%, which means more calories burned even when they were relaxed. Health bonus: Walnuts contain omega 3 fatty acids.
High-fiber cereal. Several studies show that you can curb your appetite if you eat a bowl of fiber cereal for breakfast. But how effective can really be the cereal? Some researchers from the VA Medical Center and the University of Minnesota in Minneapolis tested the theory in contrast with the biggest challenge when a diet: the buffet table. The scientists gave 14 volunteers one of five cereals before sending them to the buffet. Those who had consumed the highest fiber cereal they ate less than those who did not eat much fiber in the morning.
Red chile sauce. Eat some spicy chile usually can help you lose weight. In a study conducted in Japan, 13 women ate breakfast foods with red chile (such as scrambled eggs) ate less than they usually ate for lunch. The magic ingredient may be capsaicin, which helps suppress appetite
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