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There are no set rules when it comes to weight loss. You’re probably well aware of the sheer number of so called miracle diets claiming to be the answer. Weight loss takes hard work, dedication and research to determine what works for you and how to make it a sustainable and balanced part of your life.
Understanding how different foods work is an important start. Different foods can hinder or assist weight loss. Of course, this is well known when it comes to junk food, processed food or high calorie food. However, putting calorie intake aside for a moment, the nature of certain foods and the nutrients they contain can impact weight loss efforts.
Here are a few points to consider:
Firstly, some food is more filling, meaning that you eat less of it (which equals less calories) to feel full. This is known as satiety value. A satiety index measures the ratio between this value and the amount of a calories the food contains. Understanding a food’s satiety index means that you can choose foods that will leave you feeling full for less calories.
One study researched the satiety effect of different foods and ranked them in list based on how filling they are. Boiled potatoes ranked the highest as researchers found these to be incredibly filling for the calories they contain. Other foods that ranked high on the list included lean meats, oats, whole grains and some fruits and vegetables. Whilst this index can be a helpful guide, it shouldn’t form the basis of a diet plan, as it doesn’t consider the nutrition or quality of each food. In some instances, junk foods ranked higher than healthier options. With this said, it can help to be mindful of what foods will leave you feeling full and satisfied.
Another important factor to consider is calorie density – the ratio between the number of calories in a certain food and its weight. Foods with low calorie density mean that you can eat more of that food for less calories. Filling your diet with low calorie dense foods is one of the easiest ways to cut the number of calories you consume. Foods with a high calorie density quickly eat up your recommended daily intake, and include food groups such as fats, oils, butter and sugar. Whereas vegetables, fruit, potatoes, legumes and lean meats have a lower calorie density.
Lastly, it’s important to consider the nutritional makeup of the food you’re eating. Different foods have been tied to weight loss for the vitamins and minerals they contain. Certain fruit such as apples, blueberries, goji berries, grapefruit and oranges, may boost weight loss due to their beneficial fibre, antioxidants and appetite control capabilities. The healthy fats in avocados have also been found to help with appetite suppression. Green tea and matcha has been praised for its weight loss capabilities, as discussed here, by speeding up metabolism and increasing the amount of calories that the body burns. Certain proteins, legumes and chillis have also been found to provide a similar metabolic effect By increasing your metabolism, these foods can boost the amount of calories you burn, which in turn can aid weight loss and fat burning.
Another consideration is the addition of fat burners into your diet. This blog post goes into more details. Essentially fat burners can be really helpful after you’ve established a sustainable, balanced and solid diet and exercise plan. In combination with this, fat burners can boost energy, help curb appetite, increase your metabolism and help fat to be used as energy.
This week we’ve reviewed the new and improved Redcon1 Double Tap Fat Burner. It includes ingredients like Acetyl L-Carnitine, Caffeine (Malate and Anhydrous) and Ampiberry to reduce your appetite and increase your energy and focus. These ingredients also act to mobilise fat and decrease water weight.
There are a lot of different factors to consider when it comes to understanding what foods and supplements can impact weight loss. Researching these ideas, being well informed and then building a balanced diet plan can help you to make the most of the calories and supplements you consume.
Author: Katy Roubin