Eat more ! These 13 ingredients you probably already have in your refrigerator or somewhere in the cupboard.
Chicken, beans, fish
You must eat more chicken meat, beans and fish. Women who are in one study ate 120 grams of protein a day and regularly exercised lost an average of more than eight pounds in four months. Nearly 2.5 pounds more, than those who consumed the same number of calories, but high-carbohydrate diet. The first group lost more body fat in the abdomen (while maintaining muscle mass).
.Your body has to work harder to build protein than carbohydrates and fats, so they actually burn more calories, dietitian Joy Bauer explains. As it takes some time to digest proteinaceous food, a lot of feeling satiated for longer. In addition, more protein will make your stomach that produces less ghrelin, a hormone that stimulates appetite.
Eat eggs for the breakfast. If you start the day with eggs, you can speed up weight loss. Respondents were significantly reduced calorie intake in your diet if you are eating two eggs for breakfast. They lost an average of 2.5 pounds in eight weeks, compared to the loss of a kilogram and a half of those who ate breakfast pastries. Those who ate eggs decreased waist circumference and 83 percent more than other groups, the study revealed at the Pennington Biomedical Research Center of Louisiana. How eggs help you lose weight: Besides being people eat too little protein, most eat about 60 percent of the daily dose of protein after 18 hours, says nutritionist Donald K. Layman. He recommended 30 grams of protein for breakfast (while the average woman takes less than ten grams) less intake of calories during the day.
Like proteins, and fats increase the feeling of satiety is likely that you will leave before the fork. A tablespoon or two of good fats such as avocado oil or olive oil can help you feel full.
As oils help to lose weight?
Fat helps the secretion of certain hormones in the gut that tell your brain that you have eaten enough, says nutritionist Christine L. Pelkman at the University of New York at Buffalo. Besides slowing down the absorption of carbohydrates in the blood and stabilize blood sugar, and along with it are less mood swings that can cause a feeling of hunger, starvation or overeating. Around 25-35 percent of calories should be obtained from fat (nutrition based on 1800 calories to 50-70 grams per day), from which the majority should be unsaturated fat, olive oil, nuts, legumes and oily fish. Good choices are, and a quarter cup of almonds (18 grams) or half an avocado (15 grams).
In addition to protecting your heart, a glass of wine a day can help you maintain a normal weight. In a 12-year survey respondents found that participants who drank one or two glasses of wine a day given a lesser weight than women who drank soft drinks or mineral water. Women who have not received the pile are 3.6 pounds, while the other group only a kilogram and a half.
How wine helps to lose weight?
One hypothesis is that liver people who regularly drink alcohol decomposition produce additional heat, and not turning your calories from wine in fat. If you enter 120 calories from wine, most will be, according to this theory, “burn”, while the same number of calories from pizza store in body fat.
Studies have shown that a bowl of soup before meals can keep your appetite under control. In the study, University of Pennsylvania, the participants ate vegetable soup containing chicken broth, cauliflower, broccoli, potato, carrots. A women who complement your lunch with one and a half cup of soup worth about 130 calories, reduce the calorie intake of the entire meal by 20 percent.
How soup helps you lose weight?
It is very simple. You will feel fuller with a relatively low-calorie before meals, meals.
Grapefruit and apples
Fruit is mainly composed of water and fiber, but not many calories. The six-year study at the University of Laval in Quebec, people who increased intake of fruit had less weight than those who ate little or no fruit.
How grapefruit and apples help you lose weight?
Grapefruit helps in weight loss especially if drunk or eaten before a meal. The researchers speculate that its effect can be attributed to particular chemical compositions. If you do not like the taste of grapefruit or was impractical, try an apple 15 minutes before meals. Subjects who ate one and a half peeled apples (about 125 calories) before they served tortellini consumed an average of 187 fewer calories a meal than those who drank apple juice or did not eat anything.
The respondents in one study ate one cup of unsweetened cereal with two-thirds of a cup of low-fat milk for at least 90 minutes after dinner (portion contained about 100-135 calories). After a month, they lost about a kilogram compared to 20 ounces of another group that ate snacks as usual. The first group consumed a total of about 100, “Evening” less calories and 400 calories a day less.
How grains help to lose weight?
Cereals will provide an additional meal if you are really hungry, but it was not a tray full of cakes. However, the morning meal with grains that are rich in fiber or poor sugar can help you. Why? Because you can reduce your appetite, but in one study, proven and improved Glycemic response, after eating pizza 75 minutes later.
People who increased fiber intake, but did not reduce calorie intake to lose weight, on average a little less than two pounds over four months. We should eat 20-30 grams of fiber a day. But most of us take only half the time, considered nutritionist Miriam E. Nelson.
How does fiber help you lose weight?
Adding fiber in the diet can lead to a reduced intake of natural food or food faster excretion from the gastrointestinal tract, or both. This say Edward S., head of the food department at Tufts Medical Center. Good sources include whole grain dark bread, whole wheat pasta, brown rice and skinned fruit.
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