Weight loss and fitness are among the major concerns of people in the age of technology and sedentary lifestyle. Those who deal with obesity and excess weight know how difficult and challenging it can be to burn fats and lose weight. Some people turn to exercises and physical activities, while others reduce the amount of food they consume.
Both are somehow effective, but instead of starving and eating less food, which can have negative effects on brain activity and cause physical fatigue, we can have low-calorie and fat-burning foods for diet and fitness. Hence, in the following, we introduce the best foods for slimming and fitness.
Apple is one of the healthy foods that should be included in the list of daily fruits. Apple contains some substances called pectin, which is a kind of fiber that can replace the fats. According to nutritional studies, the amount of pectin that is present in apple fruit is more than its juice. When you eat an apple, fibers fill your stomach and the message of fullness is sent to the brain; therefore, you will not desire to have more food. In addition, the antioxidants in apple improve blood flow and burn more fats; so, do not forget to have an apple per day in your diet and fitness plan.
2. Green tea
Regular consumption of green tea results in increased fat burning and weight loss. Green tea has many fans for weight loss, and researchers say that a special substance called catechin, which is an antioxidant, increases metabolism and subsequent fat burning. Green tea particularly increases the fat-burning effect of exercise. Studies have shown that people who consumed green tea before their exercise burned 17 percent more fats than those who did not. Moreover, green tea extracts contain a small amount of caffeine that can help burn fat.
Oats and oatmeal not only have many health benefits but also can be used in diet and fitness for weight loss effectively. Having oatmeal for breakfast can provide you enough fullness. Oats can absorb liquids such as water and milk due to their spongy texture and become bulky. Accordingly, the stomach space is filled with a small amount of them. Oats are also digested slowly in the digestive system. Therefore, it takes longer to feel hungry again. Furthermore, the digestive system consumes more energy to digest oat, which in turn, causes body to burn fats. It has a domino effect.
Potato is a source of high carbohydrates, and when steam-cooked or grilled (not fried), they can keep you away from feeling hungry for a long time. Potato can suppress the feeling of hunger like bread and rice, while it has lower carbohydrates. The most important point about the potato is its nutritional value. Many people suffer hair loss during their diet, and potato can prevent this problem as it contains various kinds of vitamin B that is beneficial for hair and nail growth.
5. Greek yogurt
Greek yogurt has been proven to balance the blood sugar level and keeps the stomach full for longer. According to several studies, people who consumed Greek yogurt have been able to lose weight without changing any other habits of their life. Greek yogurt has twice as much protein as other yogurts while containing less sugar and no rennet (an enzyme used to coagulate milk in order to form a thick curd). So, you can include this food in your list of low-calorie foods.
6. Olive oil
Most cooking oils are high in fatty acids and cholesterol, and over-consumption of them is harmful to blood fats and overall health. But olive oil is a healthy cooking oil suitable for diet and fitness. Olive oil is rich in monounsaturated fatty acids (MUFAs), reducing bad cholesterol without lowering good cholesterol, which in turn, increases heart health. MUFAs accelerate the burning of stored fats in the body, which is an excellent property of olive oil.
Just remember to look for extra virgin olive oil for frying purposes. High temperature does not damage the extra virgin types and they do not smoke in such conditions. There is nothing wrong with consuming this oil as a diet food to lose weight.
Legumes, particularly beans, are rich in fiber and antioxidants. Their high fiber content has made them suitable for slimming and reducing belly size and their antioxidant content help you prevent various diseases. Beans do not contain simple sugars; therefore, preventing the rapid rise of insulin in the blood, in turn delaying the feeling of hunger. Moreover, beans equate to meat in terms of protein, while when replaced with meat in the diet, they will provide less saturated fat into the body. Thus, by eating beans, you can avoid getting fat while maintaining your muscles.
Lemon juice is rich in vitamin C and is beneficial for wellbeing. The ingredients of lemon can balance the pH of the intestines and thus improve digestion. Some studies have reported that lemon improves bowel movements, reduces the feeling of hunger, and generally causes the abdomen and the whole body to slim. Lemon juice is a fat-burning beverage, but you should not consume it excessively, because it can cause stomach acidity and reflux.
Fish is one of the healthiest white meats that is preferred to red meat. It is advised to include fish in your diet and fitness plan several times a week. Fish contains large amounts of good fats such as omega-3 fatty acids, which reduce bad fats and increase body metabolism, fat burning, and weight loss. Fish is high in protein, which in addition to meeting the body’s need of protein, reduces appetite and desire to eat more.
There are other foods such as almonds, pears, avocados, etc. that are useful for weight loss, but not all of them could be addressed in this article at the moment. In general, it can be said that foods rich in fiber, high in protein, and containing good fats, can be beneficial for weight loss. Such foods can bring you wellness and fitness simultaneously. To achieve the best results, remember not to omit any of your meals and avoid processed foods as much as possible and get regular physical activities.
You may also need to adapt the shoku-iku principles as I wrote in my previous article in this website.
Dieting and maintaining physical fitness need commitment, discipline, and focus. Many will agree with me that discipline and commitment are the hardest core value to maintain when attractive and appetizing foods are so tempting. So, I would advise that we ask strength, power, and guidance from God as we plan and implement our individual diet and fitness programs.
To Him, who created all things and gave plants and animals for food, be all the glory, honor and thanksgiving!
Stay safe and God bless you,