By Ben Arnold
If you are interested in maintaining a healthy figure, the first thing that you need to do is change your diet.
The good news is that there are plenty of foods you can eat, in order to feel full and prevent weight gain at the same time. These foods are essential for a healthy diet, allowing you to eat fewer calories overall.
Keep in mind that such a diet should always be combined with physical exercise, as this will be useful in breaking down fat deposits.
#1 Eggs: Eggs are among the most nutritious foods in the world and yet they are surprisingly low in calories. One egg will provide you with an incredible amount of energy and only with 78 calories.
Eggs represent the perfect choice for breakfast meals, as they are loaded with proteins.
Moreover, they will ensure a prolonged satiety sensation, preventing you from eating a lot with the next meals. The beneficial properties of eggs, especially with regard to weight loss, have been confirmed by numerous studies, including one that was published in the International Journal of Obesity.
#2 Dark chocolate: Dark chocolate is not only delicious to taste but it represents one of the best weapons we have available against weight gain. If you want to curb your appetite, all you have to do is eat a little bit of dark chocolate.
This is because dark chocolate contains a number of active substances, which are meant to slow down the digestion process (thus ensuring a longer satiety sensation).
Dark chocolate can prevent you from giving in to unhealthy cravings as well. The consumption of dark chocolate is recommended for individuals who present hypertension and excess body weight, as it has been proven in a study published in the International Journal of Hypertension. Basically, the risk of cardiovascular conditions is kept down to a minimum, especially in individuals who are prone to such risks (high blood pressure).
#3 Pine nuts: Pine nuts can be added to salads, offering a crunchy taste. In terms of health, these small seeds are rich in fatty acids ‑ they represent a good source of healthy fats and they can ensure a prolonged satiety sensation.
Once you will feel full, it is guaranteed you will no longer present a temptation for foods that are not healthy.
The high content in fatty acids is also beneficial for those who are trying to fight abdominal weight gain. Various studies have confirmed the health benefits of pine nuts, including one published in Nutrients. Fatty acids are beneficial for those who suffer from high blood pressure, reducing the risk of atherosclerosis and other heart-related conditions.
#4 Oranges: When it comes to healthy fruits that can help fight fat, oranges stand at the top of the list. They are rich in fiber, ensuring the proper functioning of the gastrointestinal tract. Moreover, they can help you feel full for a longer period of time as they have a high satiety index.
In general, it is recommended to consume oranges as such, in order to benefit from the pulp as well. Orange juice should be consumed in moderate quantities, as it is rich in sugar. You can also maintain a healthy weight by resorting to weight loss exercises. The high satiety index of oranges has been confirmed by a study published in Appetite.
#5 Cheese: You might not expect for cheese to be among the foods recommended for fat burning but the truth is that it is one of the best choices available. In general, you might want to stick with fresh goat cheese or feta; these types of cheeses are rich in conjugated linolenic acid, which works to ensure a prolonged satiety sensation.
Moreover, this acid can stimulate the fat burning process, allowing you to return to a healthy figure. A diet rich in cheese has been associated with effective weight loss, as a study published in the European Clinical Journal of Nutrition has shown.
#6 Skim milk: Just like cheese, skim milk is rich in conjugated linolenic acid and it can help you curb your appetite. Skim milk is quite beneficial for those who are always looking for sugary drinks, preventing such cravings from being satisfied.
It contains a number of healthy proteins, including whey and casein ‑ these are primarily responsible for the prolonged satiety sensation. You can fight fat with skim milk, consuming it as the healthy beverage that it is.
The same study mentioned above confirmed not only the beneficial properties of cheese with regard to weight loss, but also the ones of other dairy products ‑ including skim milk.
#7 Potatoes: For a long time now, it was said that potatoes are bad and they should be eliminated from the diet. However, potatoes can ensure a prolonged satiety sensation and they can prevent one from engaging in unhealthy cravings.
They have a high satiety index and the thing that matters the most is how you cook them.
Moreover, thanks to the high content in starch, they can also stimulate the fat burning process. The nutritional benefits of potatoes have made the subjects of many different studies, including one published in European Clinical Journal of Nutrition.
#8 Fatty fish: Fatty fish, such as mackerel, herring and salmon, is excellent for fighting fat. This is because it is rich in omega 3 fatty acids, which are healthy fats that stimulate the burning of excess fat.
Moreover, it has been established that the regular consumption of fatty fish can help develop lean muscle mass.
The more muscular mass one develops, the more calories will be burned. The consumption of lean fish has been associated with a lower risk of metabolic syndrome, as a study published in BMC Public Health has demonstrated.
#9 Avocado: Speaking about healthy fats, you should definitely consider consuming more avocados. These can activate the metabolism and stimulate the fat burning process, allowing you to look better than ever.
Moreover, it has been discovered that avocado has potent anti-inflammatory properties; it can keep the risk of heart disease and other similar conditions down to a minimum. According to a study published in Nutrition Journal, the consumption of avocado has been associated with a lower risk of metabolic syndrome as well.
Avocados can guarantee healthy weight management, with a reduced risk of cardiovascular disease.
#10 Chili peppers: If you like your food with a little bit of fire, then chili peppers represent the perfect choice for you.
Apart from the intense taste that they have to offer, they are also rich in capsaicin. This is a substance that can stimulate the actual burning of fat, activating the metabolism. With each spicy meal, you will end up burning calories, which is great.
Chili peppers have been presented as weight loss food, according to a study published on Research Gate. The consumption of chili peppers also offers a better control over insulin levels, which presents an advantage for those who suffering from diabetes.
These are some of the top foods you should consider eating, in order to activate your metabolism and lose excess fat. As you have seen, many of these foods can ensure a prolonged satiety sensation, preventing you from giving into temptations and unhealthy cravings.
Author Bio: Ben Arnold is a freelance writer and a health adviser. He has been giving fitness advice to thousands of people all around the globe. Through his advanced studies, he has gain enormous experience in nutrition and healthy diet.
His articles have a source on personal and practical experience. Apart from health, he likes reading books and listening music in free time. You can follow him on Facebook, Google +, Twitter, StumbleUpon and Pinterest
References:
http://www.health.com/health/gallery/0,,20352009,00.html#fat-blasters-0
http://www.health.com/health/gallery/0,,20631015,00.html#metabolism-boosters
https://www.prevention.com/weight-loss/weight-loss-tips/11-foods-that-fight-fat-over-40
https://www.self.com/story/foods-fight-fat
http://www.cookinglight.com/eating-smart/nutrition-101/foods-that-fight-fat