The top 10 diet foods to add to your diet if you are interested in improving your health and losing weight should include foods that will work the hardest for your body and that are accessible. These are foods known to help burn fat, keep you full and are rich in essential vitamins, minerals and antioxidants. Losing weight then becomes the reward for becoming more healthy.
Coconut
Research conducted by McGill University in Canada suggests the type of fat in coconut is processed more efficiently by the body. Coconut is made up of medium chain fatty acids and once the body has acclimated to using these fats, they encourage weight loss in the long term. Coconut also has anti-fungal, anti-bacterial, and anti-viral properties, making it a useful food for overall health.
Green Tea
The delicate leaves of green tea burn additional abdominal fat when approximately 625mg of the EGCG--a catechin and potent antioxidant in tea--is consumed and you are exercising, states Provident Clinical and Meridian Research. It did a study that was published by the "Journal of Nutrition." Green tea also has helps with bone density, is easily accessible and has a low cost, so you can drink it regularly.
Grapefruit
The Nutrition and Metabolic Research Center at Scripps Clinic conducted a 12 week study that confirmed when grapefruit is added to the diet it aids weight loss by regulating insulin. High insulin levels are a known cause of obesity. Grapefruit is also very filling because of its high fiber and water content. And, it is rich in vitamin C, which helps boost the immune system.
Spinach
Spinach is rich in vitamins and minerals, folate, iron, calcium and vitamin C. It is loaded with antioxidants and has no fat. It is a filling and versatile food, and can be eaten raw in salads or on sandwiches, or cooked as part of a meal or side dish.
Rice
Rice is full of fiber, is inexpensive and the heart of the meal in Asian diets, which generally do not contribute to obesity or cardiovascular problems. Rice is not known to have any allergic properties, so it is the only grain choice for people who suffer from a wheat allergy or have celiac disease.
Salmon
Salmon is a versatile fish that is served any time of day. It is rich in the good omega-3 fats, high in vitamin D, low in calories and is high in protein, making it a filling food. A 16 week study published in the "Journal of Nutrition" states that adding salmon to your diet twice a week will result in an increase of the good fats in the blood, which in turn helps with cardiovascular health, reduces inflammation, and regulates hormones.
Chicken
Chicken is available in all grocery stores, is high in protein, low in fat with the skin removed, and is a filling and versatile food that can be eaten hot or cold.
Broccoli
Broccoli is rich in vitamin C, folate, calcium, and fiber, making it nutritious and filling. Broccoli works well in many salads, and when cooked, can be added to soups for a creamy texture, adding to its satiation properties.
Yogurt
Yogurt is low in fat, calories, is great for snack or to be used in desserts and is not just made by cows anymore. If you have a dairy intolerance, you can now get the health benefits of yogurt by consuming soy or coconut milk yogurt. The healthy bacteria in yogurt helps to keep your digestive system functioning at its best.
Water
Water is essential for weight loss and a healthy diet because it keeps the metabolism burning, your body properly hydrated and keeps you full.
References
- FDA.gov: Prepared Statement for Obesity Meeting
- US National Library of Medicine: Medium Vs Fatty Chain Triglycerides for 27 days increases fat oxidation
- The Journal of Nutrition: Tea Catechins and Exercise-induced Abdominal Fat Loss
- Medical News Today: Grapefruit and Weight Loss
- Worlds Healthiest Foods: Salmon
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