100 Ways To Lose Weight by Leann Forst

Author:Leann Forst
Language: eng
Format: epub
Published: 2014-11-18T00:00:00+00:00

CHAPTER 5

ADD

By now you have learned that losing weight is about strategy. What better strategy than ADDING certain foods to help you increase metabolism? Just by adding in these fat fighting foods and crowding out fat magnets you can shave pounds, boost your energy and stay full all day long.

72. Add turmeric on your eggs, veggies or in your soups – Curcumin, the compound in turmeric spice, is known for its anti-inflammatory properties and inflammation is the cornerstone of most chronic diseases, including obesity. It also reduces the formation of fat tissue by suppressing the blood vessels needed to form it. Research in the European Journal of Nutrition suggests that curcumin may be useful for the treatment and prevention of obesity-related chronic diseases, as the interactions of curcumin with several signal transduction pathways also reverse insulin resistance, hyperglycemia, hyperlipidemia, and other inflammatory symptoms associated with obesity and metabolic disorders.68

73. Add organic edamame – which is great for a protein snack. Protein slows the emptying of food from the stomach so that hunger does not return as soon after a meal. One cup of edamame , or boiled soybeans, contains 17 grams of protein, 8 grams of fiber, and 189 calories. A perfect snack all by itself! Serve hot or cold, season with salt, and enjoy. "It remains prudent to recommend soy in a heart-healthy diet because of its nutritional value and as a healthy substitute for protein sources that are higher in saturated fat and cholesterol," says Pennsylvania State University nutrition researcher Penny Kris-Etherton, PhD, RD.69

74. Add prebiotic foods to nourish the probiotic foods – Barely ripe bananas, artichokes, asparagus, oatmeal, brown rice, and quinoa. Prebiotics are better than probiotics when it comes to weight loss and burning abdominal fat, according to some researchers. The findings, published in the Journal of Functional Foods, suggest that prebiotic fiber may help prevent intestinal fat absorption and could be an effective weight loss tool. "Normally we digest all the food and absorb all the calories", said study researcher Peter Jones of the University of Manitoba in Canada. "We think the prebiotic fiber interfered with the absorption of those calories, so that more calories went out the tailpipe and there were fewer calories to pack on abdominal fat."70

75. Add apples and pears – Apples contain a fiber called pectin. According the Huffington Post, researchers at UCLA showed that by swapping in pectin for regular fiber, they could double the time it took subjects' stomachs to empty from about 1 hour to 2 hours, which meant subjects felt full that much longer. And in another study published in the journal Nutrition, scientists found that instructing participants to eat an apple or a pear before meals resulted in significant weight loss.71

76. Add grapefruit – Ever tried the grapefruit diet? Turns out there may be some good research to back up grapefruit's reputation as a fat fighter. In a 2004 study at the Scripps Clinic in La Jolla, California, researchers investigated the effect of grapefruit on weight

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