Health

17 foods for fast weight loss and fat burning

The biggest effect on weight loss is the amount of calories we consume, but not every calorie has the same effect on our metabolism. Different foods are digested differently and have very different effects on our hunger, hormones and the calories burned by digesting that food. In this article, we will review 17 foods that should not be missing from your diet if you want to successfully lose weight.

1. Whole eggs

The yolk was until recently reviled, due to its high LDL cholesterol content. But today, it is recommended to eat whole eggs, as long as you don’t overdo it. They are high in protein and fat, which will fill you up and drive away hunger for a long time, especially compared to carbohydrate-based food like various pastries or cereals. One medium egg contains 83 calories, 7 g protein, 0.52 carbohydrates and 6 g fat. On diets that restrict calories and/or carbohydrates, the egg is a great source of nutrients that are present mainly in the yolk.

Specifically, for example, vitamins D, B12, A, E, K and minerals such as potassium, fluorine and zinc.

2. Leafy vegetables

Leafy vegetables include, for example, kale, spinach, chard and various types of lettuce. It is a rich source of fibre with a meagre amount of calories and carbohydrates. Leafy greens are great for bulking up your meals without adding a lot of calories, and the fibre they contain will keep you full for a very long time.(100 g of iceberg lettuce contains 16 calories, 0.7 g protein, 2 g carbohydrates, 0.14 g fat and 1 g fibre.) In addition, leafy greens are full of vitamins, antioxidants and minerals, including potassium, phosphorus and calcium, which have fat-burning properties.

Grilled salmon
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3. Fish

Fish, especially fatty fish like salmon, tuna, and even Czech carp, are incredibly healthy and filling. They can induce a feeling of fullness for several hours, and with a relatively low amount of calories. Fish is full of high quality protein and healthy omega-3 fatty acids, fats that help to prevent inflammation and thus promote weight loss.

Carp, for example, has 116 calories per 100g, 18g of protein, 0.03g of carbohydrates and 5g of fat. In addition, marine fish can serve as a great source of iodine, which is needed for proper thyroid function. It is the thyroid hormones that affect our metabolism. Many people do not consume enough iodine, so it is a good idea to include fish in your diet from time to time.

4. Brussels sprouts

Cruciferous vegetables such as broccoli, cauliflower, cabbage and Brussels sprouts are – like all vegetables – rich in fibre and fill you up for a long time. In addition, these vegetables normally have a decent protein content (for a vegetable). The combination of fiber, protein and low calories makes Brussels sprouts the perfect dish to make part of your weight loss diet.

Like leafy greens, it serves to bulk up your meal without rapidly increasing the amount of calories you take in.

5. Lean beef and poultry meat

Due to its high protein content, meat is a great weight loss aid. Protein is a nutrient that will keep you full for a long time, and digesting it burns the most calories.

Because of these reasons, high-protein diets are among the most effective. It is important to note here that this is protein from lean meat, and not from processed meat products or cured meats.

By increasing the amount of protein to 25% of your total caloric intake, you will significantly reduce hunger and avoid late night trips to the fridge. If you’re currently on a low-carbohydrate diet or keto diet, you can also opt for fattier meats.

Boiled potatoes
Photo: Freepik

6. Boiled potatoes

Potatoes and other side dishes have a bad reputation in the weight loss world, mainly because of their carbohydrate content. However, potatoes contain a complex composition of nutrients that other side dishes do not.

They are particularly high in potassium, a nutrient that most people are deficient in and which plays an important role in controlling blood pressure.

Plus, they have an incredible ability to fill you up for a long time. If you let potatoes cool a bit before eating them, they accumulate resistant starch that acts like fiber during digestion. Other root vegetables such as sweet potatoes, beets and turnips are also excellent.

7. Beans and legumes

Some beans and legumes promote weight loss. These include lentils, black beans, red beans and others. They are high in protein and fibre, so they fill you up for a long time and drive away food cravings.

Like potatoes, they contain resistant starch. People often neglect to include them in their daily diet due to bloating. This phenomenon is caused by so-called anti-nutrients that make it difficult to digest these foods. Most of these are found in the skin of beans and legumes and can be leached out by long soaking – even overnight (12 hours or more). It is a good idea to change the water occasionally. Another option is to let the legume sprout. Add small amounts of pulses to meals and the body will gradually get used to them.

8. Soups

Foods that are high in water and low in calories, such as vegetables and fruit, are often great weight loss aids. Some studies suggest that soups work in a similar way – but beware of added fats in the form of cream or coconut milk. In a diet soup, you eat a large volume of food and a small amount of calories, so it will keep you full for longer.

9. Cottage cheese

Dairy products are high in protein. Cottage cheese serves as a great source of protein, low in calories, with negligible amounts of carbohydrates and fat. These characteristics make it a recommended source of protein on keto and low-carbohydrate diets. One 150 gram packet contains 16 grams of protein and 178 calories, a great way to increase your protein intake. Cottage also fills you up for a long time and, like other dairy products, provides your body with the calcium it needs.

Avocado
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10. Avocado

Avocado is a unique fruit that is rich in fat and not carbohydrates. It contains high amounts of mono-unsaturated oleic fatty acids (similar to olive oil), water and fiber. It is therefore not as calorific. Avocado is a great source of fat for salads, for example, where it helps absorb the vitamins in the vegetables.

It is also high in iron and very rich in vitamin B6, vitamin E and potassium.

11. Apple cider vinegar

Apple cider vinegar is a popular aid for kick-starting the metabolism. It is added to salad dressings and some people drink it dissolved in water every morning. Apple cider vinegar helps to feel full and reduces blood sugar spikes after meals, which has long-term positive effects on the cardiovascular system.

12. Nuts and seeds

Nuts and seeds are a great snack to indulge in during weight loss. They contain protein, fibre and healthy fats and therefore fill you up for a long time. Nuts contain a lot of fat, so they are particularly suitable for low-carbohydrate diets as a source of fat, but at the same time, they should not be overdone because of their high calorie content.

13. Whole grain cereals

Healthy cereals suitable for dieting include oats, brown rice and quinoa in particular. These whole grain options are full of fibre and contain a good amount of protein.

Oats are loaded with beta-glucans, a soluble fiber that has been shown to improve healthy metabolism and prolong satiety.

Both brown and white rice contain large amounts of resistant starch, especially if you let it cool after cooking. But beware of processed cereal foods, even if labelled as whole grain, as they are still unhealthy and contribute to weight gain.

If you are trying to follow a low-carbohydrate diet, avoid cereals and cereal-based foods, as they are full of carbohydrates. But otherwise, there is nothing inherently wrong with whole grains.

Chilli peppers
Photo: Freepik

14. Chilli peppers

Chillies contain capsaicin, a substance that is able to reduce appetite and increase the body’s ability to burn fat.

Capsaicin is also sold as a standalone dietary supplement to help with weight loss. Just as you gradually become accustomed to spicy food, so does building up resistance to this phenomenon. If you do not normally consume spicy food, it is time to include it in your diet if you wish to lose weight.

15. Fruits

Fruits are full of vitamins, water and fibre, so the fructose in them is released into the body more slowly and does not cause blood sugar spikes like sweets. If you’re feeling hungry, it’s always better to reach for a piece of fruit than a sweet.

Some fruits are even suitable for low-carbohydrate diets, such as blueberries, raspberries, strawberries or pineapple. Bananas, for example, can be used in baking as a natural sweetener instead of refined sugar.

16. Chia seeds

Chia seeds have been cultivated for more than 4,000 years and were used by the ancient Aztecs as a source of energy in their war campaigns. One teaspoon (approx. 5 g) contains 1 g protein, 1 g carbohydrate and 2 g fat. But most of these carbohydrates are fiber, making chia seeds one of the best sources of fiber in the world.

Fats are represented here in the form of omega 3 and 6 fatty acids. They also contain large amounts of minerals such as calcium (even more than in milk), zinc, iron, magnesium, potassium and phosphorus. They also contain vitamins A, C and E.

Due to their high fibre content, they can hold a large amount of water (11 to 12 times their weight) and form a gel-like mass. This ability is widely used in the preparation of various healthy recipes.

17. Full-fat white yoghurt

Full-fat white yoghurt, together with Cottage cheese, is a great source of protein. In addition, yoghurt contains probiotic cultures that benefit healthy intestinal flora. A healthy gut helps against inflammation and leptin resistance, which is commonly cited as one of the hormonal causes of obesity. Beware of low-fat options, which are often full of carbohydrates for taste. Opt for white, unflavoured, full-fat yoghurt with active cultures and add berries, for example. Enjoy!

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