For those wishing to incorporate the right types of healthy foods into their diet to help boost their metabolism, then the following foods have been clinically proven to help with weight loss.
These potent foods possess are special because they add that extra boost to your system to help burn up excess fat. These foods are some of natures best and can suppress your appetite and help you resist your cravings for junk food.
Include these potent fat burning healthy foods to help make an impact to any sensible weight-loss diet plan and they will give your body that extra metabolic kick start it needs to shift those unwanted pounds. Read more about speading up your metabolism and particularly, if you want to lose weight for your wedding day.
These foods are rich in nutrients and possess special fat-melting properties.
Whole Grain Bread
Bread is a great natural source of fiber and complex carbohydrates and it is okay for dieting. Norwegian scientist Dr. Bjarne Jacobsen found that people who eat less than two slices of bread daily weigh about 11 pounds more that those who eat a lot of bread. Studies at Michigan State University also show some breads can actually reduce the appetite and researchers compared white bread to high-fiber bread and the results were that people who ate 12 slices a day of the high-fiber bread felt less hunger and lost five pounds in two months. People who ate white bread felt hungrier and ate more fattening foods. An average slice of whole grain bread contains only 60 to 70 calories, and is rich in complex carbohydrates.
Potatoes
Potatoes have had some bad press and are often accused of being fattening but this is misleading. Dr. John McDougal, director of the nutritional medicine clinic at St. Helena Hospital, California has been quoted as saying “An excellent food with which to achieve rapid weight loss is the potato, at 0.6 calories per gram or about 85 calories per potato.” They are a great source of fiber and potassium and they can lower cholesterol.
Rice
A cup of cooked rice contains about 178 calories and is approximately one-third the number of calories found in an equivalent amount of beef or cheese. Remember to try and eat whole grain rice instead of processed white rice though because it works much better as a potent food.
Beans
Beans are in the lagumes family and are a great source of plant protein. Peas, beans and chickpeas are also in the same family. Most common beans have 215 calories per cooked cup full and they have the high amount of protein and the least amounts of fat of any food. They are also high in potassium and low in sodium.
Berries
Perfect for weight-loss and berries have natural fructose sugar that satisfies your sweet tooth. British researchers found that the high content of insoluble fiber in fruits, vegetables and whole grains reduces the absorption of calories from foods. Blackberries have 74 calories per cup, blueberries 81, raspberries 60 and strawberries 45.
Apples
Gift of the Gods and have a deserved reputation for keeping the doctor away if one is eaten every day. They can also help burn the fat away and they are one of the richest sources of soluble fiber and prevents hunger pangs. An average size apple provides only 81 calories and has no sodium, saturated fat or cholesterol.
Coffee
Moderation is called for here because caffeine can cause problems including anxiety and insomnia. However, caffeine in coffee is known to speed up the metabolism and help to burn up calories but it’s best to limit the number of cups to 2 a day.
Grapefruit
This diet food is thought to be able to help dissolve fat and cholesterol and according to Dr. James Cerd of the University of Florida. An average sized grapefruit has 74 calories and contains 15 grams of pectin (the special fiber linked to lowering cholesterol and fat), is high in vitamin C and potassium and is free of fat and sodium.
Mustard
Oxford Polytechnic Institute in England, found that the amount of hot mustard, about one teaspoon, temporarily speeds up the metabolism, just like caffeine and the drug ephedrine do. It can speed up your metabolism by as much as 20 to 25 percent for several hours.” This can result in the body burning an extra 45 calories for every 700 consumed.
Chili Peppers
Chilli peppers are in the same category as mustard. The peppers contain properties that can boost the metabolism. Chilli peppers are very rich in vitamins A and C, and contain lots of calcium, phosphorus, iron and Magnesium and fiber. They only have 24 calories per cup and are low in sodium, are fat free and they only have 24 calories per cup.
Soup
Good old-fashioned, homemade soup can aid weight loss. A study found that dieters who eat a bowl of soup for lunch or before dinner lost more weight than dieters who didn’t. In fact, the more soup they ate, the more weight they lost. And soup eaters tend to keep the weight off longer. Obviously, the type of soup you eat makes is important, so cream soups or those made with meat are not and the ones to try are vegetable soups containing a variety of legumes.
Spinach
A vegetable with super man qualities and perhaps the makers of Popeye really knew their vegetables because according to Dr. Richard Shekelle, an epidemiologist at the University of Texas. Spinach has the ability to lower cholesterol, boost the metabolism and burn away fat. It is also rich in iron and vitamins C and E and contains most of the nutrients your body needs.
Barley
Another grain that contains 170 calories per cooked cup and offers good amounts of protein and fiber and is fairly low in fat. Studies show that barley lowers cholesterol by up to 15% and contains powerful anti-cancer agents. Scientists also say that it cures constipation better than laxatives and this in itself promotes weight loss. Use it in soups and stews.
Tofu
Also known as soybean curd. A 2½” square has 86 calories and nine grams of protein. Tofu contains calcium and iron, almost no salt and no saturated fat. It speeds up your metabolism and can lowers cholesterol. The firmer tofus can be used for stir-frying or for adding to soups and salads.
Broccoli
A cup of cooked broccoli has only 44 calories and offers a staggering nutritional benefits and is considered to be the number one cancer-fighting vegetable. It contains no fat and has lots of fiber plus vitamin C and calcium. Make sure when you buy it that the color is very rich green with almost a purple hue.
Cabbage
This vegetable contains only 33 calories in a cup of cooked shredded cabbage. Eating cabbage raw (18 calories per shredded cup), cooked, as sauerkraut (27 calories per drained cup) or coleslaw (calories depend on dressing) only once a week is enough to protect against colon cancer. Surveys show that people who eat a lot of cabbage have the lowest death rates overall.
Carrots
A medium-sized carrot contains about 55 calories. The orange color comes from beta-carotene and is a powerful cancer-preventing nutrient. Chop into small cubes and toss them in salads or pasta, grate them into rice or coleslaw add them to a stir-fry.
Chicken
This white meat contains only 245 calories per 4 ounce serving. It is a very good source of protein, iron, niacin and zinc. Keep the skin on whilst cooking to keep the meat moist and then remove it afterwards. Chop it into cubes and toss in salads or just to snack on because it’s very filling.
Corn
There are just 178 calories in a cup of cooked kernels and it contains iron, zinc and potassium, and protein, too. It is also thought to lower cholesterol and reduce cardiovascular heart disease.
Cottage Cheese
Low-fat cottage cheese contains about 205 calories per cup and also provides good amounts of calcium and the B vitamin riboflavin. It is a good snack food.
Figs
Low in calories at 37 per medium fig and 48 per dried fig. They are high in fibre and help to make you feel full and so prevent overeating. Serve them with other fruits and cheese or stuff them with mild white cheese or puree them to use as a filling for cookies and low-calorie pastries.
Fish
Considered to have many health benefits and the calorie count for the average four-ounce serving of a deep-sea fish runs from a low of 90 calories in abalone to 236 in herring. Tuna, for example, has 154 calories. There is a clear link to show that eating fish regularly protects against heart disease because the oils in fish thin the blood, reduce blood pressure and lower cholesterol. Daily supplements of fish oil can produce dramatic relief to rheumatoid arthritis sufferers.
Greens
Eat your greens and make your hair curly! Well, that’s what we were told as kids. Greens belong in the same family as spinach and contain no more than 50 calories per cup and are full of fiber, have vitamins A and C. Use in salads, soups, casseroles or any dish where you would normally use spinach.
Kiwi
Only 46 calories per fruit and this New Zealand native is a lovely sweet fruit. High in vitamin C and potassium and did you know that the furry skin is also edible.
Leeks
Belong in the onion family and look like giant scallions. They are very healthy and full of flavour and they only contain 32 calories per cooked cup. Add to soups and stews.
Oats
One of my favourites because when cooked they are extremely filling. A cup of oatmeal or oat bran contains only 110 calories. A landmark 12-year study at the University of Kentucky, students lost three pounds in two months simply by adding 100 grams of oat bran to their daily food intake and nothing else. Remember though, oats alone cannot perform miracles and a balanced diet is vital for good health.
Pasta
A cup of cooked paste has only about 155 calories, providing no rich sauces have been used. Pasta is rich in six minerals, including manganese, iron, phosphorus, copper, magnesium and zinc. Be sure to use whole wheat pastas, because they are much healthier.
Lettuce
This has to be included in your weight loss diet because it contains only 10 calories per cup of raw lettuce. It provides a lot of filling bulk with few calories. It is also full of vitamin C and contains an ingredient that is known to help you relax. There are many varieties to choose from so you will not get bored
Melons
Now, here’s great taste and great nutrition in a low-calorie package! One cup of cantaloupe balls has 62 calories, on cup of casaba balls has 44 calories, one cup of honeydew balls has 62 calories and one cup of watermelon balls has 49 calories. They have some of the highest fiber content of any food and contains vitamins A and C plus 547 mgs of potassium in that cup of cantaloupe.
Onions
A very tasty low in calorie vegetable and a diet without these would be a bit tasteless. Also, 1 cup of chopped raw onions contains only 60 calories, and one raw medium onion has just 42. They are good at controlling cholesterol levels. Remember to peel and slice onions under cold water if you want to avoid those tears.
Sweet Potatoes
You have to worry about gaining weight using these and you will not be left feeling hungry either. Sweet potatoes contain about 103 calories for a medium sized ones.
Tomatoes
Harvard Medical School found that people who eat tomatoes every week have a lower risk of developing cancer. This also includes canned tomatoes. Low in calories and play a part in fat-burning.
Turkey
Like chicken this meat this meat is very healthy and good to use in any weight loss plan. A 4 ounce serving of cooked white meat turkey meat has 177 calories and dark meat has 211.
Yogurt
Plain fat free yogurt has 120 calories per cup and low fat 144. Contains a lot of protein and is rich in calcium and contains zinc and riboflavin. A good all round snack food when feeling hungry between meals and you can replace cream and whole milk in many dishes to reduce the fat and calories.
If you incorporating these fat burning healthy foods into your daily diet will really help you to achieve your weight loss goal and transform you into a vibrant slender and healthy person.
