The Best Vegetables to Eat for Weight Loss

Loading your plate with more veggies is a good way to drop those unwanted pounds. Veggies fill you up without a lot of calories. Plus, they're an incredible source of nutrients your body needs for good health. As far as the "best" vegetables, all veggies make healthy additions to your weight-loss plan, although the lower-calorie ones are especially good choices. If you've upped your intake of veggies and still aren't losing, consult a registered dietitian to evaluate your diet and help pinpoint potential pitfalls.

The Value of Veggies for Weight Loss

When it comes to weight loss, quantity may count more than calories, according to a 2007 study published in the American Journal of Clinical Nutrition. This study found that a group of obese women were able to eat less and lose weight by simply reducing their fat intake and eating more fruits and vegetables. Vegetables have a very low energy density -- which means they have few calories compared to their weight -- so they fill you up without putting much of a dent in your daily calorie allowance.

While eating more vegetables helps people lose weight without tracking calories, the numbers still count. Knowing how many calories you need to lose weight, and keeping tabs, is an important part of any weight-loss plan. With 3,500 calories in 1 pound of fat, you need to decrease your calorie needs by 500 calories a day to lose 1 pound a week. Use an online calorie calculator to help you estimate your calorie needs. For example, if you require 2,000 calories a day to maintain your weight, eating 1,500 calories -- 2,000 minus 500 -- a day should help you lose.

Non-starchy Veggies Are Best for Saving Calories

Of all the veggies, non-starchy ones are the lowest in calories, which makes them the best choice for weight loss. Filling your diet with these gems will surely help you lose the weight. Examples of non-starchy veggies include spinach, kale, broccoli, cauliflower, carrots, celery, cucumbers, beets, green beans, artichokes, eggplant, onions, mushrooms and peppers. Many weight-loss diets encourage you to eat as much as you like of these veggies.

While all non-starchy veggies make good additions to any weight-loss plan, some are especially beneficial. Raw leafy greens, such as spinach, kale and lettuce, have fewer than 10 calories per cup, so you can enjoy a large salad containing 4 cups and barely tap into your daily calorie needs. Sliced cucumbers, with 16 calories per cup, also make a good choice. Beets and carrots are a little higher in calories, with 50 calories per cup raw, but they still make good options.

Not only are these watery veggies low in calories, but they're also high in fibre. And getting more fibre in your diet helps you lose weight, according to a 2015 study published in the Annals of Internal Medicine.

Starchy Veggies Are Good, Too

They may be a little higher in calories than non-starchy veggies, but the starchy ones may benefit your weight-loss efforts, too. Starchy vegetables include potatoes, peas, plantains, winter squash, sweet potatoes and corn. If your hunger is getting out of control, you may want to throw a few boiled potatoes into the mix. These filling tubers are really good at keeping hunger pangs away, according to a 1995 study published in European Journal of Clinical Nutrition. Of 38 foods tested by researchers, boiled potatoes provided the most satiety value.

One cup of boiled potatoes has 140 calories. Sweet potatoes, which are rich in fibre and vitamin A, have 180 calories in 1 cup. Cut corn has 140 calories per cup and green peas 130 calories per cup.

Eat More Beans, Peas and Lentils

Legumes, which include beans such as chickpeas and kidney beans, split peas and lentils, are so rich in nutrients they not only count as a vegetable but as a protein as well. Like potatoes, legumes also have a satiety factor. This may be due to their fibre and protein content, both of which help with weight loss, according to a 2010 article published in Advances in Nutrition. 

Legumes are a little higher in calories than starchy vegetables, but given their appetite-control benefits, they make a good choice on your weight-loss plan. One cup of cooked kidney beans has 225 calories and 1 cup of cooked lentils 230 calories. While you can eat legumes by themselves, they also work well mixed with whole grains and non-starchy veggies.

by JILL CORLEONE, RDN, LD 

http://www.livestrong.com/article/375405-the-best-vegetables-to-eat-for-weight-loss/

What If You Only Drank Soda?

This is a must watch and it is going to completely upset the Slimming world and similar diet groups! 

This is a short summary of what drinking soda does to your body. Only drinking soda would be a little extreme, but I personally know some people who do this. A simple demonstration of worst case but the effects and problems are real, especially with people drinking more soda than water. 

This Is 200 Calories

This is a clever way to look at food using a 200 Calorie bench mark, to demonstrate quantities of food.

Food is one of the biggest factors when it comes to health and weight loss, do you know what your eating daily? 

If you have any questions please get in touch on Facebook (@The Real Fitness Ninja) or leave a comment below.



If you want to know the 5 supplements I take daily to complement my nutrition and workout schedule check this out 

---> CLICK HERE <---

Learn Which Dietary Fats Can Actually Help You Lose Fat

It sounds contradictory, but consuming certain dietary fats can help you lose body fat. But you need to know what you're doing. Here's your guide.

Fats and cholesterol are the building blocks of key hormones such as thyroid hormone, oestrogen, testosterone, and cortisol. Under normal circumstances, when fat accounts for less than 15 percent of total calories, the production of those hormones begins to suffer. This has negative consequences for everything from fat burning and muscle growth to fertility and mood. Inadequate fat intake also impairs absorption of essential fat-soluble vitamins (A, D, E, and K), each of which has an important biological role.

On the flip side, getting more than 40 percent of total calories from fats can come at the expense of protein and fiber. Excessive intake of fats—which are the most calorie-dense nutrient at 9 calories per gram—can lead to unwanted weight gain, especially in people not accustomed to higher-fat diets.

The official recommendation from the American Dietetic Association is to get 20-35 percent of total calories from fat.[1] Based on my review of the literature, 0.3-0.5 grams of fat per pound of your goal body weight is adequate for optimizing hormone levels and meeting other physiological needs such as the absorption of fat-soluble vitamins, structure and funtion of cell membranes, blood clotting, wound healing, and brain and neuron function.

Dietary fat also helps suppress appetite by activating specific hormones in the gut and by slowing digestion.[2] Fats can also slow the release of nutrients from the small intestine, helping to promote stable blood sugar and a healthy glucose metabolism.

Choosing The Right Fats For Fat Loss

Certain types of fats are more beneficial for fat loss than others. A diet high in monounsaturated and polyunsaturated fatty acids, such as avocado, nuts, and fatty fish, has been shown to reduce insulin resistance. Insulin resistance is a dominant risk factor for type 2 diabetes and is often associated with obesity and high blood pressure.[3]

Omega-3 fatty acids are a type of polyunsaturated fat found in fatty fish, flaxseed, chia seeds, and walnuts. Omega-3's have been shown to enhance the health benefits associated with regular exercise, as well as reduce hunger cravings. Both can help you achieve your fat-loss goals![4,5]

Avoid trans fats, though. Found in processed foods containing partially hydrogenated oils, these fats are a significant risk factor for cardiovascular disease. Go easy on the saturated fat, too. Too much of it, along with inadequate intake of monounsaturated and omega-3 fats, can hinder fat loss. And it just might increase your risk of insulin resistance, obesity, and metabolic syndrome.[3] All can lead to type 2 diabetes.

While trans fats should be avoided completely, we do need a minimum amount of saturated fats for hormone regulation, cell messaging, and immune function. Certain saturated fats, like coconut oil, are rich in MCTs (medium-chain triglycerides) which can increase fat oxidation and may be beneficial for weight management. Other sources of saturated fats, like egg yolks and butter, are rich in essential fat-soluble vitamins, like A, D, E, and K.

Nevertheless, the current consensus among health authorities like the Harvard School of Health and the American Dietetic Association, based on reviews of all the available research, is that saturated fat should be limited to 10 percent or less of total calories.[1,6]

Still Fuzzy About Fats?

• Monounsaturated fats: olives and olive oil, canola oil, avocados and avocado oil, almonds, macadamias and most other nuts, sesame seeds, and pumpkin seeds
• Polyunsaturated fats (including omega-3): salmon, sardines, mackerel, herring, ground flaxseed and flaxseed oil, chia seeds, walnuts and walnut oil, and canola oil
• Saturated fats (limit to 10% total calories): coconuts and coconut oil, palm oil, butter and ghee, egg yolks, grass-fed red meats, free-range poultry, and full-fat dairy

The Bottom Line

Consuming all the "fat-loss foods" in the world will not reduce body fat unless you're eating fewer calories than you burn. You've probably heard it before, and the science still holds true: Calorie deficit is the chief requirement for fat loss.

Start by figuring out your total caloric requirements (factoring in exercise), reducing calories by 15-30 percent for fat loss, subtracting your protein and fat requirements, then using nutrient-dense carbohydrates to fill your remaining energy needs.

By Sarah Wilkins

References

1. Kris-Etherton, P. M., Innis, S., & Ammerican, D. A. (2007). Position of the American Dietetic Association and Dietitians of Canada: dietary fatty acids. Journal of the American Dietetic Association, 107(9), 1599-1611.
2. Little, T. J., Horowitz, M., & Feinle-Bisset, C. (2007). Modulation by high-fat diets of gastrointestinal function and hormones associated with the regulation of energy intake: implications for the pathophysiology of obesity. The American Journal of Clinical Nutrition, 86(3), 531-541.
3. Riccardi, G., Giacco, R., & Rivellese, A. A. (2004). Dietary fat, insulin sensitivity and the metabolic syndrome. Clinical Nutrition, 23(4), 447-456.
4. Parra, D., Ramel, A., Bandarra, N., Kiely, M., Martínez, J. A., & Thorsdottir, I. (2008). A diet rich in long chain omega-3 fatty acids modulates satiety in overweight and obese volunteers during weight loss. Appetite, 51(3), 676-680.
5. Hill, A. M., Buckley, J. D., Murphy, K. J., & Howe, P. R. (2007). Combining fish-oil supplements with regular aerobic exercise improves body composition and cardiovascular disease risk factors. The American Journal of Clinical Nutrition, 85(5), 1267-1274.
6. "The Truth about Fats: The Good, the Bad, and the In-between - Harvard Health." Harvard Health. N.p., 7 Aug. 2015. Web. 02 Aug. 2016.

http://www.bodybuilding.com/content/learn-which-dietary-fats-can-actually-help-you-lose-fat.html

52 Thermogenic Foods That Naturally Burn Calories As You Eat Them

In these times of the rampant popularity of fad diets with almost everyone wanting to lose weight, it may be difficult for someone to understand which weight-loss method would really be effective. “Don’t eat this, don’t eat that.” Almost all of them say the same. One diet says eat a lot of bacon but don’t eat bread, while another says eat a lot of bread but stay away from the bacon. What do we really need to cut out of our diet in order to lose weight?

The answer is none. Weight loss is a long-term process that takes time and effort, not a 10-day low calorie diet to lose three pounds easy. We don’t need to cut out fat and eat a lot of carbs or eat a lot of protein but say no to the other nutrients to shed off the extra pounds. Why? A balanced diet is called a balanced diet for a reason. Depriving yourself of one nutrient may be helping you lose pounds but not in the long run, because our bodies are used to the balance of these nutrients. Anything imbalanced, of course, has adverse effects.

However, one can still lose pounds while eating a balanced diet. How is this possible?

Total Energy Expenditure

Our total energy expenditure is the energy we use every day. It is quantified using the kilocalorie unit. The TEE of every person is different, because this is affected by age, sex, height, weight, and body composition. For an individual, the TEE is affected by these four personal factors: Basal Metabolic Rate, physical activity, adaptive thermogenesis, and the Thermic Effect of Food. 

Basal Metabolic Rate reflects the total energy needed by the body in order to maintain normal body processes, while physical activity are bodily movements that use up energy. Depending on the level of physical activity, it can take a huge chunk of our TEE. Adaptive thermogenesis occurs when there are dramatic changes to a person’s environment or physiology such as trauma, starvation, conditioning, and stress, which will also lead to increased use of energy.

The Thermic Effect of Food

The fourth factor affecting total energy expenditure by the body is the Thermic Effect of Food. When food is taken in, the gastrointestinal tract muscles speed up their rhythmic contracts, digestive juices are produced and secreted, and nutrients require energy to be absorbed. The increased amount in the body, particularly in the GIT, uses up energy and produces heat, which is a process called thermogenesis.

What is so interesting about thermogenesis is that certain foods have a higher chance of using up more energy than others. When such foods enter our system, they use up our energy stores in order to be digested, also known as glycogen and fat. Glycogen is the storage form of energy coming from the carbohydrates we eat, while fat stores are found in the adipose tissue in the fat surrounding all our tissues. 

Use of these energy stores will help the body “burn” calories along with physical activity. Thermogenesis caused by food is one of the most natural ways to lose weight without deprivation or substitution in the diet. However, effectiveness depends upon what kind of food and how much a person eats.

Carbohydrates

Carbohydrates comprise the biggest portion of our Total Energy Requirements. A 2,000 calorie diet requires about 60% of carbohydrates which is about 300g of carbohydrate-rich food. Research has shown that consuming low-Glycemic Index (GI) foods improve insulin sensitivity and promote weight loss because it does not increase glucose and insulin levels unlike high-GI foods. Glucose is the component in carbohydrates that is taken up by the insulin hormone into the liver to be stored as glycogen. Continuous high intake of high-GI foods can lead to weight gain because essentially, glycogen is stored energy and any unused energy stores will be converted into fat by the body.

Additionally, carbohydrates have a thermic effect of around 15%. This means that when you eat 300g of carbohydrates per day, 45g of it will be released as heat due to thermogenesis (45g is about one whole banana). Low-GI foods have a higher thermic effect than high-GI foods which accounts for the fact that more people tend to lose weight on low-GI diets.

Here is a list of high-GI and low-GI foods.

Fats

Fat, when ingested, is stored in the adipose tissues. It is used as a backup source for energy. The thermic effect of fat is known to be lower than carbohydrates at 3%. On a 2,000 calorie diet, 65g of it is fat, and 20g will be released as heat when digested. Twenty grams of fat is about 4 teaspoons of oil or 8 teaspoons of peanut butter.

Fat has a lower thermic effect than the other nutrients because it is harder to digest and has a longer stay in the stomach. This accounts for the fact that we tend to feel more full after a fat-rich meal and stay full for a longer period of time.

Protein

Compared to carbohydrates and fat, protein has a greater amount of thermic effect. Research have shown that eating high-protein meals have a higher thermic response than high-carbohydrate meals which they attributed to a greater nitrogen turnover or protein metabolism.

Results of experiments also showed that high protein diets led to lower weight gain, lower respiratory exchange ratio, lower carbohydrate oxidation, and higher fat oxidation compared to low-protein diets. Diets with high protein also led to reduced postprandial hunger and desire to eat.

Now that we’ve discussed each nutrient’s thermic effect, let’s get on with the list of thermogenic foods.

Whole Grains

Oats, Quinoa, & Brown Rice

These are complex carbohydrates high in dietary fiber that the gastrointestinal tract cannot fully digest or absorb. Because the body puts in the extra effort to digest these indigestible foods, it burns a lot of its stores in order to do so. What happens in the body is that these carb sources go through the whole GI tract without contributing much of its glucose content compared to other carbs. 

What is the purpose of these carbs then? Oats, quinoa, and brown rice are examples of insoluble fiber. Insoluble fiber speeds the transit time of food from mouth to colon, which is the treatment for constipation. It can also replace white rice, refined breads, and processed carbohydrates as the bulky part of the meal without compromising satiety.

Herbs & Spices

Hot Peppers

Hot peppers can increase the heat production in the body because it reacts to spicy foods through sweating and heat production. Notice when you eat a spicy food, your body temperature spikes up? Moreover, capsaicin, a compound found in hot peppers, is found to aid in weight loss through shifting from carbohydrate oxidation to fat oxidation, which may ultimately lead to loss of appetite and help lose weight.

Black Pepper

A compound called piperine in black pepper is responsible for its thermic effect and the breakdown of some fat cells. It has been known to help the body burn more calories, absorb selenium, cobalamin, beta-carotene, and curcumin, as well as use nutrients more efficiently. A great advantage of black pepper is that it can be added to almost any dish. Not only do you get the benefits of its thermic effect, but you add the extra flavour!

Cinnamon

If you’re a big cinnamon fan, you’re going to love this next bit: cinnamon can help you lose weight by controlling blood sugar. The compound present in cinnamon, which is coumarin, thins the blood slightly which leads to increased blood circulation, which, in turn, increases metabolism. Its blood-glucose-controlling property also makes it an ideal spice for Type 2 diabetics while blood-thinning can be beneficial for those with heart or circulatory problems.

However, coumarin can lead to liver damage if taken in high doses and can interfere with blood-thinning medications. It is essential that one looks into the different brands of cinnamon and their coumarin content before using it for weight loss.

Ginger

Ginger contains capsaicin, a compound also found in other spicy food. It is said to elevate metabolism due to increased heat production and help metabolize fat and protein. Additionally, fat oxidation is impacted by thermic properties of ginger, which can help reduce body fat. Incorporating ginger into your food or drinks can help enhance its flavor but also help you lose weight, especially fat, and improve digestion and metabolism.

Turmeric

Turmeric is the yellow-orange powdered spice that offers the distinct taste of the Indian cuisine. Studies have shown that turmeric can lower fat and cholesterol levels by increasing the amount of cholesterol that is converted into bile in the liver. The active compound in turmeric is curcumin, which according to research can serve as treatment and prevention of obesity-related chronic diseases such as insulin resistance, hyperglycemia, hyperlipidemia, and other inflammatory symptoms, due to the interactions of curcumin with biological functions.

Cardamom

Cardamom serves to increase motility of food in the intestine. Like cinnamon’s properties, cardamom can also lower blood glucose, regulate insulin, and lower LDL (bad) cholesterol that distributes the cholesterol around your body. Cardamom can be added to dishes and drinks for sweet or spicy flavors and help boost metabolism while you’re doing it.

Cloves

Of all the spices and herbs, cloves have the highest antioxidant level. It can also help boost metabolism and burn more calories. Not only that, it can also help improve digestion and lower cholesterol, which will also help in the weight loss process. Thus, it can be used for weight loss, metabolic syndromes, and obesity. 

Cumin Seeds

The compounds present in cumin seeds that help in weight loss are antioxidants and phytosterols. The latter substance has similar structure to cholesterol and inhibits absorption of the “bad” cholesterol in the GIT. Research shows that three grams of cumin powder daily for three months exhibited reductions in body mass index and waist circumference. It also contributes to the weight loss effort by increasing the body’s basal temperature.

Garlic

Who doesn’t love garlic? Sure, it smells awful, but it adds that distinct flavor to your food. Garlic has many health benefits other than its thermic effect. Due to the compound allicin, it can help reduce LDL “bad” cholesterol and raise HDL “good” cholesterol for a short-term period. Lowering of the bad cholesterol reduces the distribution of cholesterol all around the body and thus decrease its adverse effects.

Mustard

Mustard contains similar compounds in other spices, particularly capsaicin. Other compounds such as allyl isothiocyanates and phytochemicals that give mustard its characteristic flavor can help increase the body’s temperature when eaten, with the same mechanism as other spices. More so, mustard contains only 5 calories per tablespoon; eating this low-calorie condiment can not only help you lose weight, but add that distinct flavor to your food.

Vegetables

Leafy Greens

There is a reason why most weight-loss diets emphasize loading up on your greens. Lettuce, cabbage, spinach, kale, and other green leafy vegetables are low-calorie sources of carbohydrates. These vegetables are rich in dietary fiber, which are complex carbohydrates whose structure prevents itself from being digested in the GIT. These produce a thermic effect on the body because energy is being used in the attempt of digesting indigestible compounds. 

Other than this, green leafy vegetables can be eaten in big portions without guilt. They contain about 16 calories per cup (raw), and one cup can contain a lot of vitamins and minerals that your body needs for efficient use of energy as well as maintenance of normal body processes.

Other Vegetables

This list consists also of fibrous foods such as cauliflower, broccoli, carrots, cucumber, zucchini, squash, gourd, aubergine, corn, brussel sprouts, and many more. They can make you feel full and energized with only a few calories to count. Furthermore, they employ the same mechanism as green leafy vegetables in their thermic effect. Similarly, they also contain the essential vitamins and minerals that we need; preventing onset of symptoms due to nutritional deficiencies. 

Legumes

Black beans, black-eyed peas, lentils, pinto beans, chickpeas, kidney beans, many more beans! They may be known as vegetables but they are mostly consisting of protein instead of carbohydrates. As we know, protein is the nutrient with the most percentage of thermogenesis when eaten. They also contain fiber and resistant starch (starches resisting digestion equals more energy expended) which adds to the thermic effect. Beans are recommended to be served as a side dish at least once a day because they are also rich in vitamins and minerals. Moreover, they contain little to no fat or cholesterol, which makes them a good staple to the dinner plate.

Fruit

Apples & Pears

Fruits are always good alternative snacks to candy bars, chips, or soda. They can also be eaten on the go but provide way much less calories than a bagel or donut. Apples and pears contain simple carbohydrates called fructose that can easily be used by the body for energy. Compared to a cup of coffee, apples and pears can also give energy for a longer time without the extra calories or caffeine crash. 

They don’t raise the core temperature much because they are simple carbohydrates that are easily digested, but they still contribute to the thermic effect caused by carbohydrates and fiber, both of which they contain. More importantly, apples and pears are easy attainable sources of vitamins and minerals that we need for normal body processes.

Vitamin C Rich Fruits

Ascorbic acid is the vitamin needed for good resistance to infections and absorption of iron. Oranges, berries, lemons, tangerines, grapefruit, pineapples, and tomatoes are only a few examples of Vitamin C rich fruits that is ideally a part of the daily diet. These fruits also raise the core temperature of the body because of the energy needed to digest them, but also provides energy and vitamins that can help you do away with supplements.

Other Fruits

If you can think of any other fruit that was not mentioned above, chances are they still contain a lot of vitamins and minerals as well as long-lasting energy that cannot be found in most processed snacks. For most people aspiring for weight loss, replacing unhealthy snacks or drinks with fruit that are just as satisfying but less calorie-dense is an effective strategy.

Protein

As well know so far, protein is the greatest contributor to energy released as heat from food or Thermic Effect of Food. In this list, we will take into account the individuality of these protein sources in terms of other nutrition and weight-loss benefits.

Chicken

Chicken contains a low-percentage of fat compared to beef, pork, or veal. For a single chicken leg, it already contains 8g of protein but only 1g of fat, approximately. Chicken is ideal for low-fat dieters with no desire to pursue the vegan or vegetarian lifestyle. Essentially, a chicken sandwich with whole wheat bread, chicken breast, lettuce, and tomato contains both fiber and protein, which greatly contribute to the thermic effect. 

Turkey

Turkey offers a large amount of protein (30g) for 3.5 ounce portion and only 1.5 gram of fat. When served with other thermic foods, it can really help weight-loss efforts and also build muscle. 

Lean Red Meat

Lean red meat is one of the top sources of protein among all meats providing 16g of protein and only 2g fat for every 60g of pure meat. Who said weight loss involved cutting out the good things in life? Eating lean red meats not only decrease your risks for obesity and cardiovascular diseases, the rich protein source can help you lose weight by raising the core temperature of your body. Examples of red meat are pork tenderloin, lamb chops, filet mignon, sirloin tip steak, bottom round, and many more cuts of meat you can think of. Remember that the key to consistent weight loss without cutting out the things you like from your diet is moderation, and doing away with the gravy.

However, when eating lean red meats, there is still a risk for overconsumption of cholesterol. 

Game Meats

Game meats such as buffalo, venison, deer, elk, bison, and others can be tougher in texture than other meats because of increased muscle movement of the animal. Nevertheless, game meats contain lower amount of cholesterol and higher amount of polyunsaturated fatty acids (good fat), which can be an alternative to domesticated animal meat for those aspiring to lose weight. Protein content of game meat is also significant and contributing to thermogenesis. 

Fish

Another reason to load up on sushi. Fish contain less amount of protein and fat than meats which means you can eat more fish for the same amount of protein and fat in other meats. Other than its thermic effect due to protein, fish contain essential fatty acids that cannot be made by the body, which entails their presence in the diet. You may have heard of these fatty acids, which are called omega-3 and omega-6. EFAs are needed for normal functioning of the body and prevention of many major diseases.

However, eat fish in moderation, like any other food, because they can still contain cholesterol which can lead to other nutrition-related problems.

Other Seafood

Fat content of shellfish and crustaceans vary depending on the species, but protein content remains rich. Lobsters, clams, shrimp, crab, scallops, oysters, and others contain a limited amount of calories and are generally low in total fat and saturated fat. In moderation, seafood is a good weight-loss food for non-vegans.

Eggs

Chicken and duck eggs have moderate amount of fat and cholesterol. This is why it is recommended to only eat one piece per day because one egg already has 8g of protein, 6g of fat, and 86 calories. If you want to lose weight, do away with the double serving of scrambled eggs or eat only the whites, which contains less fat and cholesterol than the yolk. 

Miscellaneous Other Foods

Dairy Products

What are the characteristics of dairy? Dairy products are rich in protein, carbohydrates, and fat. The levels of these nutrients depend upon the type of dairy you are eating. As we’ve said before, protein-rich foods have the biggest percentage of thermic effect and helps the body naturally lose weight. Moreover, the fat content in dairy helps with satiety, which is the feeling that prevents you from eating again. 

Of course, some dairy products are high in fat and if you want to lose weight, you must choose your dairy sources wisely. Some of the best dairy sources that are low in fat but high in protein are cottage cheese, low-fat milk, low-fat Greek yogurt, cottage cheese, yogurts, low-fat cream cheese.

Yogurt

Yogurt is one of the best diet foods there is. As aforementioned, yogurt has a high protein content and very low fat content, which helps in the thermic effect. About half a cup of plain yogurt can already give you 8g of protein and only minimal amounts of fat. However, the best part of yogurt is the presence of live microorganisms which help the GIT digest the food more easily and efficiently, which will help motility. When trying to lose weight, incorporate yogurt into the diet for good digestion without much of the extra calories.

Coconut Oil

Coconut oil is said to be more thermogenic than protein. Why? Because the medium-chain fatty acids you find in coconut oil stimulate your metabolism to a greater extent. Thus, when you replace most of your fat sources with coconut oil, you will be able to lose more weight due to its thermic effect. However, like most oils, its intake should be limited because it still provides about 100 calories per two teaspoons only.

Nuts

Nuts contain dietary fiber, protein, and fat. What have we learned so far? That this combination is a winner for thermogenesis! All of these substances present in nuts contain thermogenic nutrients, dietary fiber being the most thermogenic among the three. This is why nuts make a good pre-, in-between, and post-workout snacks; they provide energy and nutrients without being really bulky. 

Mushrooms

Mushrooms are one of the vegetables that almost has zero calories and also boosts the metabolism. This is why it’s such a good substitute for meat in most dishes. Although it doesn’t provide much bulk or nutrients in the diet, it can replace higher-calorie foods in composite dishes, so you don’t feel quite the difference.

Ice Water

Most diet regimens will tell you to drink a lot of water while dieting. Why? Water will help your body digest your food and dilute your urine so that the GIT doesn’t have to work overtime. Water will also help you feel full, and staying hydrated is important while working out. However, ice water can help you lose weight because the body uses energy in order to lower that cold temperature into normal body temperature. So, you drink ice water, which has zero calories, and your body naturally expends calories on its own!

Green Tea

Teas contain caffeine and very little calories, except when you add milk or sugar. It can help increase metabolism as well as motility, which can help shed off the extra pounds, as studies have shown. A cup of green tea per day can help oxidize fats and melt them off, especially when paired with proper exercise. However, don’t be so quick to add milk and sugar (Remember: sugar is 20 calories per teaspoon and milk is high in fat and calories!). It’s still preferable to enjoy your green tea the natural way. 

Conclusion

All foods have a thermic effect on the body, but some have more of this so-called thermic effect than others. Protein has the most, carbohydrates come second, and fat comes last. Depending on the food we eat, we can raise our body’s core temperature and help our body expend extra energy, which helps us lose weight because energy=fat or carbohydrate stores. Expending energy from fat and carbohydrate stores is good for weight loss, but expending energy from the protein in muscle stores is a no-no, even if you’re desperate to lose weight.

A balanced diet is vital to weight loss and creativity is the key. Here is a list of top ten tips for meal planning and weight loss regimen:

1. Choose foods with moderate amounts of protein and carbohydrates and minimal amounts of saturated fat.
2. Use spices to increase its thermogenic effect. (But easy on the salt)
3. Eat an adequate amount of fiber-rich foods to aid digestion as well as to make sure vitamin and mineral intake is sufficient.
4. Select low-calorie foods to substitute high-calorie foods, especially for snacks.
5. Drink lots of ice cold water, especially before, during, and after exercise. Be sure to get at least 8 glasses in everyday
6. Exercise regularly for at least 60-90 minutes a day, for 5 days a week. Make sure to combine aerobic exercise and strength training.
7. Avoid junk food, fast food, and convenience foods that are very nutrient-dense. Choose fresh foods instead.
8. Learn to control your appetite without depriving yourself. Indulge with your favorite food here and then, but don’t overdo it. Remember, it’s all about reforming your sense of control.
9. Get a weight-loss buddy or join a weight-loss or fitness enthusiasts group.
10. Keep a food diary. This way, you can monitor what you’re eating and see if you’re eating enough, too little, or too much.

This article featured a list of the most thermogenic foods and why they cause this effect. When on a weight loss regimen, you can modify your diet by substituting some of these foods with the foods in your diet that are not as thermogenic, without depriving yourself of the nutrients you need. Because, reiterating what was said before, weight loss is best without starvation and especially without fad diets.

By : HomeGymR

http://homegymr.com/thermogenic-foods-list/

****Cold Weather Can Actually Help You Burn Calories****

It's one benefit of winter

This time of year is filled with opportunities to pack on extra pounds. Think Christmas cookies, eggnog, lazy days when your only exercise is shuffling from the couch to the fridge … you get the idea. But if you live in a cold-weather climate, you have at least one calorie-burning weapon in your holiday arsenal: that arctic blast that hits you when you step outside.

Yup, cold temperatures can boost calorie burn. We already knew this, thanks to recent studies on brown fat and the hormone irisin, both of which are involved in energy expenditure and are activated by involuntary muscle contractions—like shivering when the temperature drops.

But we love how the American Chemical Society spells out the science for us in this new video, and shows us exactly how the process goes down. It’s a great reminder of how hard our bodies are working beneath the surface, even when we’re barely moving a muscle.

To be clear, shivering on a ski lift or waiting on line outside a movie theater could never provide all the benefits of an actual heart-pounding, muscle-building workout—which can also, by the way, trigger brown fat to burn more calories. But at least we can take heart in knowing that it may help—even in the tiniest way—keep off some of that dreaded winter weight.

• By Amanda MacMillan / Health.com
  
  http://time.com/4617607/cold-weather-calorie-burn/

5 Foods To NEVER Eat

These foods are often sold to people as healthy options, but they are just so, so bad for you!!!

Hacking yourself: Dave Asprey at TEDxConstitutionDrive

Some very interesting ideas and concepts. What do you think? leave a comment below.