KESEHATAN
Losing weight is a major goal for a lot of people and they try their best to achieve this goal but many of them don't know the exact mechanism and waste their time and money. Most people who have tried to lose weight by using programs that offer big promises, more often than not find themselves disappointed with the results.
The truth is, many weight loss programs focus too much on the idea of getting quick results using whatever methods they can. This not only leads to ineffective or at least short-lived results, but can pose a variety of health risks as well. Diet programs tend to be extreme and focus on one food type or the absolute abstinence from eating a large variety of foods. Changing eating habits to conform to an extreme and restrictive diet can send mixed signals to the brain. More often than not the body will respond to an extreme diet change in the same way it would respond to a food shortage, by storing up even more excess fat. Similarly starvation is not the solution for weight loss problem because it signals your body to slow down your metabolism, even reduce fat burning to store more fat for future use.
However, here we have a list of some excellent nutrients, you can include them in your daily diet plan for natural and effective weight loss.
10. Nutrients For Natural Weight Loss
1. Acetic Acid (Vinegar)
Vinegar, a dilute form of acetic acid is very helpful in reducing and controlling blood sugar level. Controlling blood sugar is necessary to weight loss and maintaining a lean body. Acetic acid is the thing that gives vinegar its characteristic tart or sour quality. Acetic acid makes your body burn more calories, store less fat and fight against obesity. To enhance fat burning, you can drink a teaspoon of apple cider vinegar before your meal or sprinkle few drops of vinegar on your salads.
2. Cinnamon
It may be hard to believe that something that tastes so delicious is also so good for your body. Eating cinnamon has the ability to regulate your blood sugars, which is an important part of the weight loss process. Generously sprinkle cinnamon on your cereal or add it to your smoothies for a flavor injection.
3. Caffeine
Caffeine is certainly no nutrient. And yet it can have a positive role to play in shedding extra flab, when taken in moderation. Commonly found in coffee, tea and soft drinks, caffeine needn't be shunned completely. Research has shown it to be an effective supplement for athletes and is even known to promote aspects of a healthy life. Caffeine binds to fat cells and inhibits the storage of dietary fat in the fat cells. Thus the dietary fat is available to be released as energy - especially advantageous during physical labor or workouts.
4. Epigallocatechin Gallate (EGCG)
EGCG or Epigallocatechin gallate a potent component of green tea is very helpful for weight loss purpose. Due to its excellent weight loss abilities, it is used in various weight-loss supplements. EGCG promotes weight loss by promoting thermogenesis and fat oxidation.
5. Fresh juices
Drinking a selection of fresh fruit and vegetable juices in your day, your body will certainly feel the benefit. Fresh juices are a powerful way to increase your intake of antioxidants, minerals, vitamins and enzymes. You can juice most fruits and vegetables. I try to choose the greenest, water-rich and most alkalizing ones for my own juices, using some (or all) of the following: spinach or cucumber, celery, pears, apples, ginger and lemon.
6. Fiber
Fiber also helps in losing weight by slowing down the digestion process and making you feel full for longer period. Feeling of fullness reduces your appetite and decrease your temptation to snack, which in turn reduce your overall calorie intake. Fiber may not help to quickly metabolize fat cells but it definitely reduces the intake of extra calories which may stored as fat deposits.
7. Mango Seed Fiber
Fiber from the seeds of the African mango tree is a traditional African weight loss remedy that’s finding new popularity either alone or combined with other dietary supplements. It’s most commonly used in Africa as a natural antibiotic and pain reliever. It’s currently being studied for weight loss, diabetes and cholesterol reduction.
8. Omega-3 Fatty Acids
Next you should look at including more of flax seeds, walnuts, beans, fishes and olive oil into your diet. These foods are rich in omega-3 fatty acids, which switch on the fat-burning enzymes in our bodies. Including more of soybeans, kidney beans, salmons and sardines in your diet will also have a feel-good effect in you. Omega 3s are helpful in boosting mood, which can bring down the need for comfort eating. Omega
3s also enhance leptin signaling, thus bringing down appetite. Those who do not mind taking dietary increments should go for fish oil supplements, which are again rich in omega 3s. Not only do they promote weight loss but also keep the body healthy and glowing.
9. Protein
Protein is your secret weight loss weapon and really helps a lot in burning extra fat deposits. High-protein foods take more work to digest, metabolize and use, which means you burn more calories processing them. They also take longer to leave your stomach, so you feel full for longer time period and prevent themselves from eating extra snacks and calories. Foods rich in high quality proteins (cottage cheese, lean red meat, eggs, chicken, fish, legumes, nuts and seeds) maintain lean tissue while burning fat cells for fuel and curbing your appetite and hence help a lot in burning fat as well as losing your extra weight.
In addition, protein rich foods also help in decreasing the level of bad cholesterol even better than a traditional higher-carb diet.
10. Raw Foods
First, eating raw or uncooked foods eliminate the added calories we use for cooking, like oils and butters. Also, digesting raw foods takes a bit more work, and so the body burns more calories to break down the foods, resulting in fewer net calories ingested. An animal study comparing those fed a raw food diet versus those fed a regular diet resulted in a significant weight loss for those eating a raw food diet. In humans: those eating a raw food diet for an average of 3.7 years noted significantly lower-than-average BMIs and body weights. The good news? Raw food diets also consume less time in terms of preparation, adding benefit for those of us on the go.
