New year resolutions that do not
fall year by year are 'weight loss'. Did you make your diet a new year this
year? But it is too hard. It is not easy to try exercise even if it is
difficult to tolerate eating.
There is advice from scientists
to those who are too hard on diet. Here are some of the science-proven weight
loss foods.
1. Eggs
Can I eat eggs when I lose
weight? This is a question that many dieters are curious about. You can also
eat.
There are real research results.
A study conducted by the University of Connecticut School of Nutrition showed
that
The researchers divided 21 men
aged 20 to 70 into two groups and compared the effects of eating eggs and
bagels for breakfast. We also looked at levels of ghrelin called blood sugar,
insulin, and 'fasting hormone'. As a result, men who had breakfast with eggs
found that they had less food after a group of bagels than breakfast. Also, the
group that consumed the eggs had a good feeling of satiety and satisfaction,
low blood sugar and insulin levels, and low levels of ghrelin hormone.
2. Oatmeal
Oatmeal made from roasted oats, a
health food that has been noticed all over the world, is a popular breakfast of
dieters. In fact, oatmeal is excellent for weight loss.
A study by Columbia University
found that people who ate oatmeal for breakfast consumed 50% less lunch than
those who ate cornflakes. This is because they are rich in dietary fiber and
give a feeling of fullness.
Oatmeal has a lower blood sugar index,
especially compared to other grains, and the rate at which carbohydrates change
from body to sugar is slower. This insulin secretion is helpful for dieting. It
is rich in water-soluble dietary fiber, beta-glucan, which is effective for
patients with heart disease and diabetes by lowering their cholesterol levels.
Beans and foods such as chick
peas, peas, lentils, and beans can affect weight loss due to their rich protein
and dietary fiber content. This is because proteins increase the satiety and
water-soluble dietary fiber slows digestion and absorption.
In a study published in the
Journal of the American Nutrition Society (2015), it has been shown that a diet
containing soy foods has significant weight loss effects. Especially pea and
other legumes can help women's diet after menopause. After menopause, women
experience difficulty in reducing female hormones. But beans contain a lot of
isoflavones, similar to female hormones. It is also good for improving
cholesterol levels.
4. Nuts
Proper nutrition not only helps
you stay healthy but also helps you lose weight.
Almonds are especially essential
for weight loss. A study conducted by the Iranian Shiraz Medical University
conducted an experiment with 108 overweight women divided into two groups. Both
groups had a low-calorie diet, and only one group served 50 grams of almonds
daily. After 3 months, the group consuming almonds showed a decrease in waist
size, body mass index, total cholesterol, and blood glucose levels.
Studies in the European Journal
of Nutrition have also found that people who eat a lot of nuts lose more weight
than people who do not. However, it is important to consume adequate amounts of
nuts. In the previous study, if you eat 50g of almonds but make a low-calorie
diet, the proper amount is 30g. 24 almonds (US Department of Agriculture
standards, the same applies below), 12 to 14 walnuts, and 15 pecans are
sufficient.
5. Avocado
Avocados can also help you lose
weight. According to the US National Health and Nutrition Survey, people who
consume avocados have lower body weight and lower body mass index than those
who do not. However, the usual diet seems to have been important in this
research. Those who ate avocado tended to eat more fruits, vegetables, and
fiber than those who did not. Also, those who ate avocados generally consumed a
healthy diet and had significantly less sugar intake than others.
Avocados are rich in
monounsaturated fatty acids, which take a long time to digest and are the source
of soluble fiber. It is a protein contained, and it is full. Adding to your
diet can naturally reduce your food intake.
6. Green Tea
Green tea is the best 'diet
food'. Catechin which gives off the flavor of green tea has the effect of inhibiting
fat accumulation in the body. Especially when you eat fatty foods, you can also
burn fat by eating green tea powder. Drinking green tea instead of water helps
burn calories.
Studies conducted in Japan show
that people who drink a bottle of cold green tea each day burn more fat two
weeks later than those who do not. Researchers at the University of British
Columbia say that drinking green tea at least seven drinks a day is enough to
get a diet.
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