Weight loss is primarily about eating fewer calories than are burned up by daily activities and exercise, but some foods are better than others at boosting your metabolism, helping you to feel full and energized without adding excessive calories and fats to the diet. Choose lean, nutritious foods that speed up weight loss as the building blocks of a healthful diet.
Lean Protein
Eating lean protein is the best way to feel full, advises public health practitioner Madeline Vann, writing for Everyday Health. But stick to lean protein to avoid excessive fat and calories. Lean meats, skinless chicken and low-fat dairy products are good options, suggests dietitian Juliette Kellow writing for Weight Loss Resources, a British online dieting and nutrition resource, while fish is one of the best foods to boost your metabolism, advises Licensed Practical Nurse Laurie Hedlund, writing for ConsumerAffairs.com. Include that lean protein in breakfast for an added metabolism boost. If you skip breakfast, your body will actually store more fat, Hedlund reports.
Spices
Hot spices like chili powder elevate your heart rate and thus boost your metabolism up to 50 percent for up to three hours after eating, advises dietition Juliette Kellow. But that does not make all spicy foods a dieting boon. Many Indian curries, for example, are made with rich butter and cream sauces that contribute more fat and calories to the diet than the beneficial impact of hot spices can make up for. Look for spicy curries, Asian stir-fries, or South American dishes that skip cream sauces and deep-fried components, and emphasize low-calorie vegetables and lean proteins like fish or beans. Fresh vegetables with spicy bean dip, baked corn chips with hot salsa, or an Asian fish stew in light broth with chili peppers all add metabolism-revving spice without unnecessary fat and calories.
Fruits and Vegetables
Fiber is second only to protein in creating a sensation of fullness and staving off hunger, Madeline Vann advises. Eat a rainbow of high-fiber multi-colored fruits and vegetables each day. Snack on carrot sticks, red pepper slices, celery and radishes, or prepare a batch of pureed vegetable soup that provides high fiber and a satisfying creamy consistency without the calories and fat of cream soups. Soup before a meal will also reduce your eating by 20 percent, Madeline Vann advises. Dark leafy green vegetables, tomatoes, blueberries and other fresh fruit are among the best foods to boost metabolism and speed weight loss, according to practical nurse Laurie Hedlund.
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