Not all calories are created equal when it comes to losing weight! 2,000 calories of Twinkies and candy is not going to shed the same amount of fat as a diet high in protein, fiber and MUFAS! So what should you be eating to lose weight quickly without being hungry and cranky?
Here are 13 contenders that seem to have a special ability to help your body let go of stubborn fat:
Calcium. Foods rich in calcium, like yogurt, milk, cheese and greens, are not only good for your bones, they help ward off weight gain too. According to Reader’s Digest, research shows that people who don’t consume enough of it have a greater fat mass and less control of their appetite.
Dairy. Dairy is an excellent source of calcium, too, but dairy is markedly more effective in accelerating fat loss than other sources. Study after study shows that dairy can significantly reduce body fat, especially belly fat. One study found that drinking fat-free milk immediately after a whole-body resistance training and again one hour later had increased fat loss, gained greater muscle and strength, and strengthened bone by reducing bone cell turnover all at the same time.
Resveratrol. Yes, that’s the stuff found in red wine, and yes, it can help you lose fat! A large study of more than 19,000 women of normal weight, light to moderate drinkers had less weight gain and less risk of becoming overweight than those who didn’t touch the stuff. It’s all about moderation, though. A glass of wine a few nights a week has numerous health benefits, but make it two or three glasses a night and you’ll start to reverse the effects.
Coconut Oil. You should still limit your saturated fat intake under 10 percent a day, but this rich oil is the one to use. A 2009 study found that coconut oil decreased overweight women’s waist circumference, while increasing healthy HDL cholesterol, and lowering the bad LDL cholesterol. And in populations where coconut oil is more commonly eaten, high cholesterol levels and heart disease are much less common. It’s also great for your hair!
MUFAs and PUFAs. Eating a diet rich in monounsaturated fatty acids (MUFAs) can help you store less belly fat. Olives, olive oil, nuts and seeds, dark chocolate, and avocado are all great sources. Polyunsaturated foods, found in fish and in many nuts and seeds, have similar effects. In a study from the Netherlands, consumption of a high ratio of PUFAs to saturated fats led to a higher resting metabolism!
Protein. Did you know that your body burns 25-30% of protein calories just digesting it? Protein increases satiety and increases after-meal burn. Plus, it’s great for your skin, hair and nails! People on higher-proten diets generally decrease their food intake by at least 10% – that’s 200 calories!
Vitamin C. People who are deficient in vitamin C tend to cling more stubbornly to fat! Research from 2008 identified vitamin C deficiency, along with deficiencies in zinc, magnesium, and vitamin E, as risk factors for having a higher percentage of body fat and belly fat. Sources include broccoli rabe, escarole, citrus fruits (grapefruit, oranges), red pepper, cantaloupe, kiwi and strawberries – not so painful!
Fiber and Vinegar. Fiber helps increase satiety, and vinegar can lessen the glycemic effect of a meal – meaning it doesn’t cause a big spike in blood sugar. Vinegar may also prevent body-fat accumulation, according to some studies. Eat them together for a powerful effect: a salad full of fiber-rich vegetables eaten with a vinegar-based dressing is a fat-burning superhero!