Protein for weight loss
On diet, we go on controlling ourselves by eating low carbohydrates and Paleolithic diet. These two diets are highly popular in controlling body weight and regularizing lean muscles.
Feel full for longer
Protein makes you feel full for longer hours. Adding protein to the diet reduces the process of digestion, this helps us to feel more satisfied and avoids early cravings. If this continues for one month, then definitely you can experience a change in your weight.
In taking carbohydrate-rich foods with protein reduces the level of sugar absorption in your stomach and blood, this helps you to get escape from the sugars and avoids early cravings
It is a scientifically proven fact that our body can’t alone burn fat cells. Because it cannot use fat cells as an energy source unless taking help from carbohydrates or proteins. When you are trying to lose your weight, you must be surprised to lose your fat and muscle mass as well. In the process of losing weight, it is important to focus on your protein intake. Because protein backs the calorie burning lean muscles.
Burn high calories
It requires a lot more energy to digest protein, for example, carbohydrates are easy to digest as they are made of simple sugars. But not in case of protein as it contains complex molecules, we have to burn more calories to digest proteins.
During intense exercises, our body craves for excess proteins. Taking protein right after workout session repairs the damaged muscle fibers. Our body gets amino acids right after digesting proteins. These amino acids are responsible for repairing our muscles. So adequate protein intake can repair torn muscles
Consuming adequate amounts of proteins alone won’t help you losing weight. Because along with proteins we consume fats, in order to negate the fats we must start working out. Or else there will be no surprise, you’ll likely to increase your weight
My suggestion is to follow the 80-20 ratios of protein to carb diet, which has great results in most of the men and women
There are no zero calorie foods in this world, I’m surprised why they say so? Let me put it in this way, zero calorie foods means they tend to have some magical properties with low calories, which aids in losing your weight. This nature has blessed us with enough farming to lead a healthy and happy life, because of our busy schedules, and habituating towards junk foods make us fat. So here we are going discuss the top 10 zero calorie foods for weight loss.
If weight loss diet makes you starve longer, then have a cup of cucumber slices, after having a glass of water. As cucumber is rich in water levels, it makes you feel full on your empty stomach, which makes you stay longer. Beside appetite halter, cucumber has a pack of vitamins like K and C, potassium, and silica in traces.
Cucumber nutritional composition
Total Fat 0.1 g
Sodium 2 mg
Potassium 147 mg
Carbohydrate 3.6 g
Dietary fiber 0.5 g
Sugar 1.7 g
Protein 0.7 g
Celery has been ranked highest among all the zero calorie foods, as it contains only 95 grams of water out of 100 grams. It also contains calcium, copper, iron, magnesium, iron, phosphorus, potassium, sodium, and zinc as trace elements.
Celery Nutritional composition
Total Fat 0g
Total Carbohydrate 1g
Dietary Fiber 1g
Tomatoes are highly rich in biotin, lycopene. Besides, aiding in weight loss tomatoes are capable of fighting against prostate cancer and helps to prevent aging of the skin by preventing free radicals.
Tomatoes Nutritional composition
Energy 32 calories
Water 170.14 g
Protein 1.58 g
Fiber 2.2 g
Carbohydrate 5.8 g
Cholesterol 0 g
Calcium 18 mg
Potassium 427 mg
Phosphorus 43 mg
Vitamin C 24.7 mg
Watermelon contains 91% of water, 30 calories of energy, and very low sugars in 100 grams. According to a journal of nutrition study, obese mice fed with a watermelon lost more fat compared to the one which doesn’t have watermelon. Because watermelon is enriched with citrulline, as citrulline is a byproduct of the enzymatic production of nitric acid from the amino acid arginine. These substances act as a great weight loss boosters for your healthy life.
Watermelon nutrition composition
Sodium 1 mg
Potassium 112 mg 3%
Total Carbohydrate 8 g 2%
Dietary fiber 0.4 g 1%
Sugar 6 g
Vitamin A 0.6 g 11%
Vitamin C 13%
Cauliflower is naturally high in fiber, folate, vitamin C and one of the non-starchy vegetable, hence it can be considered as one of the few foods which can be eaten in unlimited quantities, without any restrictions. Besides helping you in losing weight, it also helps in fighting against cancer.
Cauliflower nutrition composition
Saturated fat 0.1 g 0%
Sodium 30 mg 1%
Potassium 299 mg
Total Carbohydrate 5 g
Dietary fiber 2 g
Sugar 1.9 g
Protein 1.9 g
Vitamin C 80%
Vitamin A 0%
Vitamin B-6 10%
Green tea is rich in antioxidants, catechins, caffeine. Catechins enhance the hormone called norepinephrine, this hormone is responsible for signaling the fat cells to break down, and caffeine is well-known to be a stimulant that has been shown to assist fat burning and improve exercise performance in various studies. However where green tea extremely shines is in its abundant range of antioxidants. Being loaded with potent antioxidants called catechins.
Green tea nutrition composition
Energy 0.96 kcal
Protein 0.2 g
Thiamine (B1) 0.007 mg
Riboflavin (B2) 0.06 mg
Niacin (B3) 0.03 mg
Vitamin B6 0.005 mg
Vitamin C 0.3 mg
Iron 0.02 mg
Magnesium 1 mg
Manganese 0.18 mg
Potassium 8 mg
Sodium 1 mg
Water 99.9 g
Caffeine 12 mg
Apricots are abundant sources of vitamin A, vitamin C, copper, soluble fiber, and potassium. Due to its insolubility, it absorbs water and makes you feel full for longer hours. Dried apricot has three times the calories of fresh ones. So try fresh ones only to avoid overload of calories.
Tip: gently wash the fresh apricots otherwise there is a chance of getting bruised. It can be served with skin too, but if you want to remove its skin try removing it after boiling fruit for 30 seconds with a sharp knife.
Apricot nutritional composition
Fat: 1 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Carbohydrate: 12 g
Protein: 2 g
Dietary Fiber: 2 g
Sodium: 1 mg
Vitamin A: 2,022 IU
Vitamin C: 11 mg
Potassium: 272 mg
Carotenoids: 1,371 mcg
Dieticians suggest to eat fruits and vegetables with rainbow colors, as the mushroom is available in pale color doesn’t mean that it lacks nutrition. Mushrooms are low in fats and rich in protein and fiber. Mushrooms are also rich in selenium, selenium detoxifies the body which lowers the inflammation. Besides it also plays an active role in fighting against cancer. Adding mushroom in the diet makes you feel full with a lower fat meal.
Mushroom nutritional composition
Total Fat 0.3 g
Saturated fat 0.1 g
Polyunsaturated fat 0.2 g
Monounsaturated fat 0 g
Cholesterol 0 mg
Sodium 5 mg
Potassium 318 mg 9%
Total Carbohydrate 3.3 g 1%
Dietary fiber 1 g 4%
Sugar 2 g
Protein 3.1 g 6%
Vitamin A 0%
Vitamin C 3%
Vitamin D 1%
Vitamin B-6 5%
Vitamin B-12 0%
Water is one of the only available sources to keep ourselves hydrated. Hydrating your body helps you in maintaining your metabolism rate, and this metabolism rate plays a vital role in losing your weight. Drinking higher amounts of water on diet increases the calories you burned. this is called as the resting energy expenditure Drinking water before meals control the proportion of your intake. So try to have extra water in your diet to lose more weight.
Leafy green vegetables
Leafy vegetables are green in nature due to the presence of the plant pigment called chlorophyll. They are highly rich in fiber, protein, vitamins, minerals, and potassium. All these component make you feel full for a longer period, which reduces in taking higher calories. Some of the healthy green leafy vegetables are zucchini, celery, spinach, cucumber, cabbage, and broccoli. You can add these vegetables to your healthy diet.
Green Tea For Weight Loss
Although black tea is considered as the most consumed tea, it accounts 84 % of all tea consumed. Recently, green tea has been reported as the fastest growing higher volume than black. I guess it is because of green tea’s potential role in weight loss and other health benefits.
In one study, men who took tea extract and exercised burned 17% additional fat than men who did not get the supplement. This study suggests that tea leaf will boost the fat burning effects of exercise.
There are many studies that believe this. Tea leaf by selection boosts the burning of fat, which can cause reduced body fat within the long run. If you wish tea, and you prefer healthy nutrient choices, you’ve joined the ranks of the other 158 million Americans who are enjoying a cup on any given day. According to the survey, during the year 2017-2018 over eighty billion servings of tea were consumed by the tea lovers of America. That interprets into roughly 3.60 billion gallons.
Some tea leaf varieties are much better for weight loss than other teas. If you are seriously on the mission of weight-loss, you may wish to choose Matcha green tea, As the Matcha green tea is highly rich in nutrients and antioxidants. Well known dieticians explain why:
The whole leaf is ground and consumed as a part of the beverage, as opposed to other (most) varieties of green tea where the leaves are steeped then the tea is consumed
Green Tea Preparation For Losing weight
When brewing tea leaf, take a bit additional care, as boiling water is dangerous for the valuable catechins (tea’s healthy chemicals). Do bring your water to a boil, however, let it rest for about 10 minutes. Then, pour the water over the tea leaves, and brew for about one minute before serving. Of course, the brew time is often made shorter or longer, reckoning on your style
Advantages of Green Tea
Green tea leaves are extremely rich in nutrients, as well as antioxidants and anti-cancer and brain-healthy compounds. “In this world, there are wide varieties of teas available, and they all own their own nutrients, however we recommend Green tea as one of the healthiest decisions among all the teas.
According to the survey conducted, the flavonoids and caffeine in Green tea leaves will help elevate metabolic rate, increase fat oxidization and even improve insulin activity. Recently conducted experiment showed that the one who consumed tea leaf and caffeine, lost an average of 2.9 pounds 3 months of time, whereas sticking to their regular diet. Another study suggested the rise in calorie output was equal to about 100 calories over a 24-hour period. A cup of green tea is loaded with antioxidants and numerous substances that are useful for health.
Many studies have shown that green tea triggers the fat burning hormones and assist you slim down. As it contains substances which will facilitate lose fat. Tea leaf is simply hot, and flavored water. Whereas we have a tendency to build a mix of tea leaves and hot water. The bioactive substances within the tea leaves dissolve in the water and make it into the final drink. When you are done with a cup of quality green tea, you are truly obtaining an oversized amount of beneficial substances with potent biological effects. Like caffeine, a cup of tea leaf contains much less caffeine (24-40 mg) than a cup of coffee (100-200 mg), but still enough to own a gentle effect.
Caffeine is well-known to be a stimulant that has been shown to assist fat burning and improve exercise performance in various studies. However where green tea extremely shines is in its abundant range of antioxidants. Being loaded with potent antioxidants called catechins.
The most important of those is EGCG (Epigallocatechin gallate), this substance will help in boosting metabolism. Keep in mind that these benefits can be derived each from drinking tea leaf as a beverage, likewise as taking tea leaf extract as a supplement. Most of the studies used extracts.
In order to burn fat, it should diminished within the fat cell and moved into the blood. The active compounds in tea leaf will aid in this method by boosting the results of some fat burning hormones. Green tea is enriched with bioactive substances like caffeine and EGCG(epigallocatechin-3-gallate), which brings a greater impact on metabolism. The main inhibitor in tea, EGCG, will facilitate inhibit an accelerator that breaks down the hormone norepinephrine. Once this accelerator is inhibited, the amount of norepinephrine increases. This secretion is employed by the system as an indication to the fat cells, telling them to break down fat. Therefore, additional norepinephrine results in a stronger signal being sent to the fat cell and additional fat gets diminished.
While weight loss benefits vary based on totally different dynamics, they have been found by drinking as very little as 2.5 cups of green tea per day.
Is there any proof to prove the facts behind green tea for weight loss?
ANOTHER STUDY THAT WENT ON FOR EIGHT WEEKS SHOWED THAT GREEN TEA INCREASED FAT BURNING, BOTH THROUGHOUT EXERCISE AND THROUGH REST.
Can I boil green tea leaves in boiling water?
No, Because Green tea leaves are highly rich catechins, boiling leaves above 170 degrees centigrade may harm the benefits of green tea.
CAN I ADD SUGAR IN GREEN TEA FOR WEIGHT LOSS?
Adding sugar negates all the vital benefits of green tea. So it is highly advised to avoid sugar in green tea.
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