Continued from the previous post.

6. Apples

An apple a day helps keep weight gain away, and there’s good reason for this. Apples help in weight loss by increasing satiety. Apples are a good source of fiber. Fiber expands in the stomach, making you feel full longer. Eating the whole fruit, however, provides better satiety than processed apple forms like apple juice or applesauce.

A study in Food Chemistry added support to the apple’s weight loss capabilities. According to the study, apples contain non-digestable compounds, i.e. fiber and polyphenols that encourage the growth of good bacteria linked with weight loss. The compounds stay undigested until they are fermented in the colon where they act as food for the good bacteria. This growth outweighs the presence of bad bacteria in the gut, thus helping reduce chronic inflammation that raises the risk for obesity.

Aside from its weight loss capabilities, apples are considered nutritional powerhouses because of its dense nutrient content. Apples are rich in phytonutrients and antioxidants that can help reduce the risk of developing cancer, heart disease, hypertension and diabetes. They are also rich in vitamin complex, which are vital in the maintenance of red blood cells and the nervous system.

7. Tomatoes

Tomatoes are considered high-volume food by nutrition experts and as such, perfect for weight loss. These types of food have high water content as well as air and fiber, but contain relatively few calories. High-volume foods help you feel full and satiated without you eating more.

A large tomato contains only about 2 grams of fiber. Nevertheless, the high water content in tomatoes can help you lose weight by filling you up and making you feel full longer. This is because water from foods stays longer in your stomach than water.

Certainly, the benefits of eating tomatoes go well beyond weight loss. Tomatoes are chock full of beneficial nutrients and antioxidants. They are also good sources of vitamin C, vitamin A, folic acid and lycopene. Some health benefits associated with tomatoes include antioxidant protection, promotion of cardiovascular health, promotion of bone health, prevention of some kinds of cancer, reduced risk of obesity and  Reduced risk of some neurological diseases, such as Alzheimer’s.

8. Cucumbers

Cucumbers, just like watermelons, are mostly made up of water—about 95%. The high water content helps in weight loss by making you feel fuller longer without having to eat more calories. In fact, a one cup serving of cucumbers contain just 16 calories.

In addition to helping you lose weight, cucumbers contain beneficial nutrients that promote the overall health of the body. A one cup serving of cucumber gives 11% of vitamin K; 4% of potassium, magnesium, manganese and vitamin C; and 2% of vitamin A, vitamin B6, thiamin, riboflavin, folate, calcium, phosphorus, iron, copper and zinc recommended intake for the day.

9. Broccoli

Broccoli is a super veggie that ought to find its way in all weight watchers’ diet program. Like all cruciferous vegetables, broccoli is largely made up of water and fiber. Eating broccoli, particularly in the morning helps you lose weight by filling you up with fiber and reduce hunger throughout the day. A one cup serving of cooked broccoli contains 2.16 grams of dietary fiber or about 10% of the recommended daily intake.

Filling yourself up with a low-calorie dense food like broccoli helps in weight loss by filling you up before you consume more calories. A cup of cooked broccoli weighs about 6 ounces, 89% of which is made up of water, and contains just 55 calories.

Broccoli’s nutritional profile is equally impressive. In fact, just a single cup of broccoli will give you 150% of vitamin C, a potent antioxidant. It is also rich in vitamin K, vitamin A, B-complex vitamins, iron, phosphorous, zinc and phytonutrients. It’s not surprising then that broccoli provides detoxification benefits, helps combat oxidative stress and reduces chronic inflammation in the body—three conditions that associated with cancer, heart disease and diabetes.

10. Black coffee

Hold on to your java. Research suggests that coffee can actually help unshed unwanted pounds. According to research, caffeine doesn’t just keep you awake but it also blocks an inhibitory neurotransmitter called adenosine. By blocking adenosine, neuro transmitters like dopamine and norepinephrine or adrenaline. Releasing adrenaline into the blood sends a signal to fat tissues to breakdown fat and release it as free fatty acid into the blood stream.

Studies also show that caffeine can increase the metabolic rate by 3 to 11%. The amount of calories that we burn while at rest is called the resting metabolic rate. The higher the metabolic rate, the easier it is to lose weight.

However, these effects are all but for the short-term. People become tolerant to the effects of caffeine and when this happens, its weight loss effects also stops. Though caffeine may not help in expelling extra pounds in the long-term, some research suggest that it may help suppress the appetite and help you eat less.

The bottom line: always be cautious in using caffeinated products when using in weight loss. Caffeine is generally safe when used in moderation, which is about 400 mg or less for healthy adults. Too much caffeine can cause nausea, insomnia and increased blood pressure.

Also keep in mind that specialty coffees contain more fat and calories. So instead of shedding off pounds you might actually gain more if you drink too much of these. Black coffee is a better alternative.

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