Disclaimer: The information provided here is for educational purposes only, and does not substitute for professional medical advice.
When weight loss stalls or seems slow as compared to others, we often blame their genes. We condemn their metabolism.
But does nature always wins over nurture?
Dr. Chih-Hao Lee, professor of genetics and complex diseases at Harvard’s T.H. Chan School of Public Health, says,
“Though fast metabolism burns calories quicker, you can’t entirely blame a sluggish metabolism or genes for stagnant weight or weight gains. The greatest factors for not losing weight are your age, poor diet, and inactivity.”
Let’s not talk about age and inactivity as we’ve heard enough of it. Also, it’s beyond our control due to fast-paced lifestyles.
So, are there any foods that can naturally rev up our metabolism and speed up weight loss?
Research and scientific studies say “yes.” Here are seven fat-burning underrated foods that stimulate metabolism and reduce appetite, which aids in weight loss.
Avocado is rich in satiety-promoting polyunsaturated and monounsaturated fats. According to research published in Nutrition Journal, eating half an avocado at lunch can help overweight persons feel more content and lower their urge to eat in the hours after eating.
However, be mindful of eating portions. One-fourth of avocado contains 80 calories and 8 grams of fat.
If you’re not allergic to nuts, peanut butter is a must-try recipe for weight loss.
This popular sandwich spread is packed with belly-flattening nutrients like cholesterol-lowering monounsaturated fats and is a terrific plant-based protein source.
Researchers found that when the body digests protein, one of the amino acids generated— phenylalanine — triggers hormones that help reduce appetite and ultimately lead to fat burn and weight loss.
However, when there are many peanut butter options (smooth, grainy, chunky, etc. )in the market, choose products with only two ingredients: nuts and a pinch of salt. The rest are unhealthy.
I make my peanut butter at home. It takes less than ten minutes.
Pop some roasted peanuts in the food processor and let it churn until you get the desired consistency. Then, add some pink Himalayan salt to cut out the sweetness.
Tada…you’ve made the healthiest peanut butter on earth!
3. Greek Yogurt With Full Fat
Did I say full-fat?
Most of us opt for low-fat dairy products, and it’s one of the biggest mistakes we make in our weight-loss journies. Research says full-fat greek yogurt induces fat loss and prevents muscle loss too.
The benefits don’t stop there. Full-fat Greek yogurt gives you a “full tummy” feeling for a long time that prevents you from binging other stuff.
You shouldn’t opt for low-fat dairy food items because the healthy fats are substituted with easily digestible carbs that surely give you fewer calories but makes you hungry sooner than expected.
Throwing some cherries, blackberries, pecans, and unsweetened granola in greek yogurt makes it a perfect one-time meal.
Sometimes, it’s better to choose fats over simple carbs!
4. Chia Seeds
My day doesn’t start with chia seeds. Either I consume it with warm water or mix it up with my breakfast smoothie.
I know it’s sticky, and its neutral taste is nauseating for some, but you’ve to give it some for its flavor to grow on you. Why would you do that?
According to Healthline, chia seeds are the most nutritious food on this planet. Nutrition data says they’re the best source of fiber globally as they contain 11 gm fiber per 28 gm of serving, which is very high for any food to have.
Research says the high fiber content enables chia seeds to absorb 12 times their weight in water. They turn into a sticky gel that expands in the stomach, giving you a full feeling for a longer time. This reduces appetite.
I suggest you soak 1–2 tbsp of chia seeds in water overnight and consume it first in the morning. It’ll be a great boost up to your weight-loss fasting plan.
5. Black Rice
Most of us know black rice as “forbidden rice.” We’ve studied in history class that black rice was exclusively available to emperors.
But gone are those days. Black rice is now one of the cheapest sources of antioxidants available. It offers more anti-aging and weight loss benefits than a spoonful of blueberries as it contains more satiating fiber, vitamin E, and less sugar, according to the American Chemical Society.
Antioxidants reduce inflammation, which means your body stores less fat.
6. Hot Peppers
Spicy foods like chili peppers, ghost peppers, and cayenne peppers expedite metabolism.
According to a study analysis published in the US National Library of Medicine, an active component called capsaicin present in these hot peppers directly contributes to weight reduction.
Though spicy foods are a personal choice, it’s still a better option than dragging yourself for one extra push-up or ten more seconds of planks!
7. Cruciferous Vegetables
I don’t know about you, but I hated broccoli and brussels sprouts until they proved how useful they were for my weight loss.
Cruciferous veggies like broccoli, cabbage, cauliflower, and brussels sprouts contain three ingredients that power your metabolism: B vitamins, calcium, and vitamin C. They also have a nutrient called sulforaphane that supports the detoxification of toxins and estrogen. When both of those are active, they expedite fat loss, says an article on WebMD.
They also have high water and fiber content, a combination that increases your body’s ability to burn fat. Phytonutrients, plant-based substances that reduce inflammation and cancer risk, are abundant in cruciferous vegetables.
While losing weight, we often focus on doing the hardest things like intensive workouts, fasting, and eating low-fat foods. But sometimes, simple things make life easier.
Whether you’re on a weight-loss journey or not, these easily available superfoods will help you stay healthy and fit by revving up your metabolism naturally.
Now, I would like to hear from you. Which food will you try?
[The information provided here is for educational purposes only and does not substitute for professional medical advice.]