To lose weight quickly and easily, you absolutely must avoid following a dangerous diet.
But sometimes it's hard to know what foods you can eat to lose weight naturally and healthily.
Fortunately, today we're going to help you see things more clearly!
Here are 15 natural foods that will help you lose weight fast :
Low fat yogurt, low fat cheeses and milk are all high in calcium .
A recent study from the University of Tennessee indicates that these dairy products increase weight loss by up to 70%.
In addition, researchers have found that people who incorporate more calcium in their diet lose 2 times more weight than those who do not have sufficient calcium intake.
In addition, calcium eaters lose 5 times more fat than people who do not have sufficient calcium intake.
Calcium is particularly effective for weight loss because it inhibits calcitriol . Calcitriol is a hormone that, among other things, makes you fat.
Therefore, more calcium makes us lose weight.
In addition to its ability to lose weight, a researcher from Laval University has also found that calcium increases the feeling of satiety . Satiety is the feeling you get when you are no longer hungry.
According to the same study, women lose 6 times more weight when they have an increased calcium intake in their diet.
Rolled oats are high in resistant starch .
(See #6, Bananas, for more on how effective resistant starch is for weight loss.)
In addition, oat flakes increase the feeling of satiety, much more than any other cereal.
Researchers at Wake Forest Medical Center have found that rolled oats are high in soluble fiber — the fiber that reduces fat accumulation.
Oat flakes also regulate the body's blood sugar levels. Therefore, it cuts the hunger and it decreases the level of insulin in the blood.
With less insulin in the blood, the body burns fat instead of storing it (apples and cinnamon have the same effect).
To learn more about the benefits of oats, discover our article here.
Apples are high in pectin . This fiber has several surprising properties.
Pectin is a powerful appetite suppressant. According to a study, it prolongs satiety over a long period:1 to 2 hours longer than other fibres.
Researchers from the University of Rio de Janeiro found that women who eat an apple before each meal are 33% more likely to lose weight.
Finally, pectin regulates blood sugar levels — which prevents overeating. It also prevents fat from accumulating.
In addition, the reduced insulin level means that fat is more easily burned.
Here are other foods that are high in pectin:apricot, banana, cabbage, carrot, onion, peach, orange and grapefruit.
To learn more about the benefits of the apple, discover our article here.
Guava has a high content of vitamin C .
The benefits of this vitamin are proven by a study from Arizona State University. After physical activity and sufficient intake of vitamin C, you can burn 30% more fat.
If you don't get enough vitamin C, you'll have a much harder time burning fat (and losing weight).
Vitamin C also regulates cortisol levels . This prevents the accumulation of fat — especially in the belly area.
The following foods are also high in vitamin C:yellow bell pepper, kale, kiwi, broccoli, strawberries, and papaya.
Broccoli is high in sulforaphane .
Chinese scientists have found that sulforaphane stimulates enzymes to burn fat.
This compound is found in other vegetables including Brussels sprouts, cabbage, cauliflower, kale, broccoli rabe, kohlrabi, mustard, turnips, radishes, arugula and watercress.
To learn more about how to store broccoli, discover our tip here.
Green bananas and plantains are high in resistant starch , like rolled oats.
This starch has the particularity of arriving intact in the large intestine, which gives it several beneficial properties.
According to researchers at the University of Colorado, resistant starch prevents the accumulation of fat. Therefore, 30% more fat is burned after a meal high in resistant starch.
Resistant starch also increases insulin sensitivity. Basically, this means there is less insulin in your body. Therefore, the fat is burned and not stored.
Another benefit of resistant starch is that it is an effective appetite suppressant. It fills you up and ensures that you eat less over long periods of time — which facilitates faster weight loss.
Resistant starch is found in several other foods:navy beans, potatoes, lentils, rolled oats, parboiled rice, peas and cashews.
To learn more about the uses of banana peel, check out our article here.
Pasture-raised beef is high in conjugated linoleic acid . These fatty acids have the particularity of burning fat.
According to a study by the American Oil Chemists' Society , conjugated linoleic acid helps you lose 9% of your body fat — without any changes to your diet and without exercising!
Like fish meat, conjugated linoleic acid also regulates leptin levels. . This hormone is also known as the “satiety hormone”. Therefore, leptin is of utmost importance in regulating weight loss.
Other foods high in CLA are meats from pasture-raised ruminants:goats, sheep, and deer. Dairy products also contain it.
Brazil nuts are rich in selenium .
Selenium helps the body produce more thyroid hormones. It is these hormones which, in turn, will give you more energy and speed up your metabolism.
Here are other foods that are high in selenium:whole grains, shrimp, sardines, tuna, sunflower seeds, eggs, and onion.
Cinnamon facilitates weight loss by acting on your blood sugar level.
Therefore, it significantly reduces the craving for sweets. So don't hesitate to sprinkle it on your favorite foods!
Among all foods, potatoes have the index of satiety the most important.
We have already talked about satiety, this feeling of “non-hunger” that we also feel after eating. Apples and bananas also have high satiety indices.
It's a fact, after eating a potato, you feel full.
As a result, we eat less. And when you eat less or when you eat a reasonable amount of calories, you lose weight!
Other items with high satiety ratings include oranges, fish, and popcorn.
To learn more about the uses of the potato, discover our article here.
All varieties of fish (cod, salmon, tuna, sardines, etc.) help you lose weight.
This is because fish is high in leptin . This digestive hormone regulates the fat reserves of our body. It also controls the feeling of satiety.
It's not for nothing that leptin comes from the Greek "leptos", which means "thin"!
To learn more about our recipe for hake fillet with lemon sauce, discover our tip here.
According to a study by the University of Loma Linda in California, the avocado cuts hunger for 5 hours. In addition, it reduces your desire to eat by 40%.
That is why it is an effective food for weight loss. When you eat fewer calories, you lose weight faster.
To learn more about the virtues of avocado, discover our article here.
Pine nuts contain linolenic acid .
This fatty acid stimulates the body to produce more hormones that suppress hunger:cholecystokinin (CCK) and glucagon-like peptide-1 (GLP-1).
Moreover, of all nuts, pine nuts have the highest protein content.
The secret ingredient in chili peppers is capsaicin .
Researchers at the University of Vienna have discovered that this active ingredient in chili peppers stimulates a hormone that suppresses appetite:serotonin .
Incorporating capsaicin into your daily diet has several benefits.
Capsaicin speeds up your basal metabolism by 50 to 100 calories. This represents a weight loss of 2 to 4.5 kg in one year!
Here are some varieties of peppers packed with capsaicin:paprika, Espelette pepper, Cayenne pepper, bird pepper, etc.
Pork chops are extremely high in protein .
According to a Purdue University study, when your diet is high in protein (at least 30%), you will lose weight much faster.
Therefore, it is not necessarily pork chops that should be eaten. It's all about getting more protein into your diet!
Finally, like Brazil nuts, pork is high in selenium .
There you go, you've discovered 15 foods that help you lose weight :-)
