We don’t always have to cut out whole groups of foods or eat less in order to lose weight. On the contrary, we need to eat enough to give our body the fuel and much-needed calories and nutrients so it can take care of itself. Eating healthy is more than just not eating junk food.
Unreal Side always says YES to a healthy lifestyle and self-improvement, and that’s exactly why we want to introduce you to 15 foods that will help you lose weight faster!
1. Fatty Fish
Fatty fish is delicious and incredibly good for you.
Salmon, herring, sardines, mackerel and other oily fish contain omega-3 fatty acids, which have been shown to reduce inflammation and decrease heart disease risk .
In addition, omega-3 fatty acids may help you lose body fat.
Fatty fish contains omega-3 fatty acids that may promote fat loss. Fish is also rich in protein, which helps you feel full and boosts metabolic rate during digestion.
To boost fat loss and protect heart health, include a minimum of 3.5 ounces (100 grams) of fatty fish in your diet at least twice a week.
Coffee is one of the most popular hot drink worldwide.
It’s a great source of caffeine, which can enhance mood and improve mental and physical performance (12).
Moreover, it can help you burn fat.
In a small study including nine people, those who took caffeine an hour before exercise burned nearly twice as much fat and were able to exercise 17% longer than the non-caffeine group (13).
Research has shown that caffeine increases metabolic rate by an impressive 3–13%, depending on the amount consumed and individual response .
To get the fat-burning benefits of caffeine without the potential side effects, such as anxiousness or insomnia, aim for 100–400 mg per day. This is the amount found in about 1–4 cups of coffee, depending on its strength.
Eggs are a nutritional powerhouse.
Although egg yolks used to be avoided due to their high cholesterol content, whole eggs have actually been shown to help protect heart health in those at increased risk of disease (19, 20).
Additionally, eggs are a killer weight loss food.
Studies have shown that egg-based breakfasts reduce hunger and promote feelings of fullness for several hours in overweight and obese individuals
Eggs are also a great source of high-quality protein, which increases metabolic rate by about 20–35% for several hours after eating, based on several studies .
In fact, one of the reasons eggs are so filling may be due to the boost in calorie burning that occurs during protein digestion.
Eating three eggs several times a week can help you burn fat while keeping you full and satisfied.
4. Green Tea
Green tea is an excellent beverage choice for good health.
Studies suggest that it may help reduce heart disease risk and protect against certain types of cancer .
In addition to providing a moderate amount of caffeine, green tea is an excellent source of epigallocatechin gallate (EGCG), an antioxidant that promotes fat burning and the loss of belly fat .
Drinking up to four cups of green tea daily may provide a number of health benefits, including potentially increasing the amount of calories you burn.
5. Whey Protein
Whey protein is pretty impressive.
It’s been shown to promote muscle growth when combined with exercise and may help preserve muscle during weight loss (40, 41).
In addition, whey protein seems to be even more effective at suppressing appetite than other protein sources.
This is because it stimulates the release of “fullness hormones,” such as PYY and GLP-1, to a greater extent .
Moreover, whey appears to boost fat burning and promote weight loss in lean people and those who are overweight or obese .
A whey protein shake is a quick meal or snack option that promotes fat loss and may help improve your body composition.
6. Chili Peppers
Chili peppers do more than add heat to your food.
Their powerful antioxidants may reduce inflammation and help protect your cells from damage.
In addition, research suggests that one antioxidant in chili peppers called capsaicin may help you achieve and maintain a healthy weight.
It does this by promoting fullness and preventing overeating .
What’s more, this compound may also help you burn more calories and lose body fat.
Consider eating chili peppers or using powdered cayenne pepper to spice up your meals several times a week.
7. Full-Fat Yogurt
Full-fat yogurt is extremely nutritious.
First, it’s an excellent source of protein, potassium and calcium.
Research suggests that high-protein dairy products can boost fat loss, protect muscle during weight loss and help you feel full and satisfied .
Also, yogurt that contains probiotics can help keep your gut healthy and may reduce symptoms of irritable bowel syndrome, such as constipation and bloating .
Yogurt also contains conjugated linoleic acid, which seems to promote weight loss and fat burning in overweight and obese people, according to research that includes a large review of 18 studies .
8. Olive Oil
Olive oil is one of the healthiest fats on earth.
It’s has been shown to lower triglycerides, increase HDL cholesterol and stimulate the release of GLP-1, one of the hormones that helps keep you full .
What’s more, some studies have shown that olive oil may boost metabolic rate and promote fat loss.
In a small study in 12 postmenopausal women with abdominal obesity, eating extra virgin olive oil as part of a meal significantly increased the number of calories the women burned for several hours.
To incorporate olive oil into your daily diet, drizzle a couple of tablespoons on your salad or add it to cooked food.
9. Oolong Tea
Oolong tea is one of the healthiest beverages you can drink.
Although it receives less press than green tea, it has many of the same health benefits, thanks to its content of caffeine and catechins.
A review of several studies found that the combination of catechins and caffeine in tea increased calorie burning by an impressive 102 calories per day, on average .The antioxidant properties of Oolong help to protect against tooth decay, prevent osteoporosis and strengthen the bones in the body.
Drinking a few cups of green tea, oolong tea or a combination of the two on a regular basis may promote fat loss and provide other beneficial health effects.
10. Apple Cider Vinegar
Apple cider vinegar is an ancient folk remedy with evidence-based health benefits.
It’s been credited with reducing appetite and lowering blood sugar and insulin levels in people with diabetes.
Including apple cider vinegar in your diet may help you lose body fat. Start with 1 teaspoon per day diluted in water and gradually work up to 1–2 tablespoons per day to minimize potential digestive discomfort.