If you're losing weight, if you're already stuck in a bottleneck of weight loss, today's article may help you.
In our last article about eggs, we mentioned the core of weight loss and weight loss – metabolism.
Putting aside metabolism to talk about weight loss, that is playing hooliganism. If you want to lose weight and lose weight with a quick effect, you must start from the metabolism.
So, what foods in life can help us improve our metabolism?
Today, the medicine for everyone to list 6 kinds of "health good things", some foods are even you did not expect, let's understand it together~
1. Eggs (specifically talked about in the previous video, interested can click to watch) one-click direct
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Egg is rich in protein and has the added advantage of being low in fat and low calories, and is an important nutrient that promotes metabolism.
In addition, eggs have a higher protein thermal effect, much higher than fat and carbohydrates.
If you eat a protein-rich diet, your metabolism adds about 80 to 100 calories a day, which requires a lot of extra energy to be consumed, which in turn increases metabolic efficiency.
Studies have shown that people who consume 30% of calories per day (in the form of protein) have a faster metabolism than those who consume only 11% of calories.
Although protein digestion requires a lot of energy, the body does not feel a noticeable sense of hunger. This is because the fat concentration of egg yolks is high, which can provide energy to the human body very well, and also makes us feel good satiety.
There are also many ways to cook eggs, fried eggs, scrambled eggs, boiled eggs, are very good choices. Do you like to eat eggs? What is your favorite egg? (Welcome in the comments, leave a message ~)
2. Nuts or seeds
Nuts are easy to carry, so when you feel hungry, put them in your mouth anytime, anywhere. Not only will this allow your metabolism to work properly, but it will also reduce hunger between meals.
Nuts are rich in carbohydrates, proteins and other important nutrients. For example, Brazil nuts are rich in selenium, an essential mineral that boosts metabolism.
Nuts can also improve cholesterol levels, which is also an important indicator of metabolic rate.
Recommended flax seeds: that is, the mature seeds of flax, whose nutritional components are mainly fat, protein, dietary fiber, as well as minerals, lignans, flaxseed gum, vitamins, etc.
It also contains a large amount of omega-3 fatty acids and antioxidants, which can greatly promote metabolism and improve metabolic syndrome.
One tablespoon of flaxseed contains 3800 mg of omega-3 fatty acids, equivalent to 10 times that of deep-sea fish oil, and has no fishy taste, no health risks of high cholesterol and high saturated fatty acids.
3. Spicy food (spices)
One study suggested that spices such as ginger, black pepper and mustard could increase the body's resting metabolic rate (rmr). That is, when the body is in a rest state, the energy consumption that needs to maintain the basic physiological functions of the body can fully reflect the rate of burning calories.
For example, many people like to eat chili peppers, "no spicy no joy", do not eat some spicy food tasteless. In fact, this is an addiction to capsaicin.
Capsaicin, a compound found in chili peppers. When it stimulates pain on people's taste buds, it also releases chemicals with pain-relieving effects in the brain, and when the hot burning sensation fades, people will have a soothing, pleasant feeling.
In addition to these effects, capsaicin is also particularly helpful for improving metabolism. Studies have shown that having chili peppers in your daily diet can help burn an extra 50 calories a day.
In addition, chili peppers (sauce) itself has 0 calories, which can improve the taste of food without increasing calories, and also contribute to human health.
4. Avocado (Avocado)
Avocados are not only delicious, but also super healthy. It is rich in important vitamins, minerals, fiber and fats that are good for heart health.
Studies have shown that long-term consumption of avocados can reduce metabolic syndrome in adults, improve metabolic disorders of substances such as proteins, fats and carbohydrates in the human body, and prevent obesity caused by metabolic disorders.
The calories per 100 grams of avocados are 160 kcal, and consumption can increase satiety. In one comparative study, the avocado intake group had a 40% reduction in hunger at eating half an avocado before meals compared to the avocado-free group, and the effect lasted for 2 hours.
5. Green tea
In the Tang Dynasty's "Materia Medica Collection", there is a record of the efficacy of tea as "long-term eating makes people thin", because the caffeine in tea can increase the secretion of gastric juice and help digestion. Green tea is rich in catechins, which help reduce belly fat.
In addition, the antioxidants in green tea can promote the body's metabolism, help burn more calories, and promote the burning of body fat.
Studies have found that drinking at least four cups of green tea a day can significantly reduce body weight, body mass index, and waist circumference. It's a must-have tea for people who are losing weight and fitness!
6. Water
In the body's metabolic process, the most involved basic component besides oxygen is water, and it is also closely related to the mineral balance inside the human body.
In addition, water can also help us lose weight, how to say?
Drinking water will occupy the space in the stomach, increase satiety, reduce the amount of food, suppress appetite, avoid excessive diet, and can indirectly play a role in weight loss.
In one study, participants drank 500 ml of water before each meal. The results showed that their metabolic rate increased by 30%.
The results of the study did not differ in sex, and the study data showed that the metabolic rate reached a maximum value 30 to 40 minutes after drinking water, and the effect lasted for more than 1 hour.
Drinking water can help you lose weight, but it is not recommended to drink it for a long time, and it is impossible to lose weight simply by drinking water! To lose weight, you still have to start from the dietary habits, control the intake of low-calorie nutrition, timed quantitative, customized recipes, scientific diet.
What other weight loss tips do you know, or healthy teas and foods that help you lose weight? Welcome to comment, leave a message, and interact with us
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References for this article: Li Wansheng. Healthy foods that promote metabolism[j].Science And Wellness, 2011(5):79. Dong Jianmei. The best and worst foods to promote metabolism[j].Bodybuilding & Beauty, 2019(5):103-107. [3]lushchak o, carlsson m,d nässel.food odors trigger an endocrine response that affects food ingestion and metabolism[j].cellular & molecular life sciences cmls,2015,72(16):3143-55.