Ready to get healthy? Grab your grocery list and write down these yummy, easy to add ingredients to help you get started on your diet, boost your metabolism, and lose those pounds.
Green tea contains epigallocatechin gallate (EBCG), which provides a temporary boost to your metabolism. It’s an antioxidant that helps your body make better use of a naturally occurring hormone and neurotransmitter called norepinephrine too. The main metabolism effect of norepinephrine is that is it sends a signal to your body telling it to start breaking down fat cells and using their stored energy. The caffeine in green tea can also help boost your energy.
You may have heard a little buzz around green coffee beans and supplements with them in it. But just your regular cup of joe is worthy of your dieting attention. Once again the added boost of energy through caffeine is a helpful source to get you up off your duff and out there walking, biking, or grabbing a few minutes in the gym. But be careful of the add-ons. Yes, too much cream and sugar will make your zero-calorie diet helper, a diet buster if you let it. Drink your coffee without additives. If you must take off the bitter edge, a small packet of stevia is a good way to have your coffee and the benefits from it as well. Don’t be fooled, however, the flavor pump at your local coffee place is full of sugar and calories. Think twice before you add that stuff.
Oats are a high fiber food. High fiber foods burn up to twice as many calories when digesting than non-high fiber foods. Eating oats for breakfast is a great way to be healthy, satisfied and burn those calories. But watch out for added sugar in your oats. Pair your oats with fresh fruit if you want a little flavor added. Protein-rich nuts are great too. You can also sprinkle oat bran into soups, salads, and main dishes to help add some fiber to your foods and get the calorie burning benefits.
When you eat grapefruit you get more fiber. This fiber comes in the form of pectin, which will help you feel fuller longer and make you less likely to snack in between meals. One medium grapefruit contains 74 calories and 15 grams of pectin fiber. Plus you get extra vitamin C and potassium. Grapefruit is also known to help fight cholesterol with its pectin fiber. A study found that those that ate red grapefruit had the most effective lowering of triglycerides, the cholesterol often associated with heart problems, than those who ate no grapefruit or white grapefruit.
Berries have antioxidants which help boost your metabolism. Researchers have found that antioxidants can help with sugar and fat breakdown. The addition of antioxidants such as vitamin C, E, coQ10, and selenium (all found in berries), improved glucose and lipid metabolism in one study group. Also, the group using antioxidants showed improved arterial elasticity. Dieticians recommend adding berries as snacks for dieters. It helps with the sweet craving and provides great supplement support.
Like berries, apples provide antioxidants, fiber and a sweet treat. The general rule of thumb is to choose apples with darker skins. Granny Smith apples, while still better than a handful of candy, will have less benefit than a dark Red Delicious. The antioxidants in apples can also aid in blood flow and muscle building which will help you as you exercise and lose pounds and inches.
Lean Turkey or Chickens
Turkey and chicken are both sources of good lean protein, and deliver what is known as “high thermogenic effect.” That means that your body’s metabolism is fired up during digestion. They are also both lower in calories than other fatty meats like beef or pork. Poultry skin is very high in fat though, so make sure to take off skin to get the best out of your turkey or chicken meals.
Lentils are high in protein and low in fat. They also have a great fiber profile, which again adds that calorie burning benefit that dieters want. Also, lentils are a good iron source and are low in sodium. Make lentils a regular side dish to help fill you up.
Fish that is high in omega 3-fatty acid is a great for dieters. An early lunch of mackerel, lake trout, herring, sardines, albacore tuna, or salmon is best. The earlier in the day you eat it, the longer you can fight cravings. This list of fish is good to keep in mind since they have the highest omega-3 fatty acid content. The dietary action of omega-3 fatty acids is similar to that of protein, it forces your body to naturally burn more calories while helping you keep your appetite in check.
Hot peppers contain capsaicin and capsaicin has been found to fire up your metabolism. Likewise hot peppers add some zest to your diet. However, if you can’t take the heat, University of California researchers found that dihydrocapsiate helped participants in one study burn fat. Dihydrocapsiate is a non-burning (ie, non-spicy) form of capsaicin found in sweet peppers which can increase your body’s ability to oxidize fat. Researchers recommend making it a regular part of your low-calorie diet.