5 Foods To Include In Our Diet To Lose Weight Quickly

Did you know that there are more obese US adults than those who are just overweight in the United States? People are eager to lose weight quickly. According to a study in The Journal of the American Medical Association, in 2008, the obesity rate among adult Americans was estimated at 32.2% for men and 35.5% for women; these rates were roughly confirmed by the CDC again for 2009–2010.

Are you overweight?

According to the World Health Organisation (WHO), The most commonly used measure for overweight and obesity is the Body Mass Index (BMI). It a simple index to classify overweight and obesity in adults. It defined as the weight in kilograms divided by the square of the height in meters (kg/m2).

BMI provides the most useful population-level measure of overweight and obesity, and as a matter of fact, it is the same for both sexes and all ages of adults. However, it should be considered a rough guide because it may not correspond to the same body fat percentage in different individuals.

5 Simple Steps To Lose Weight Easily

So without any further delay lets get started with the list

1. Green Tea

Green tea
Green tea to lose weight quickly

Green tea is made from unoxidized leaves and is one of the less processed types of tea. It, therefore, contains the most antioxidants and beneficial polyphenols.

If you are a fan of tea, then it won’t be an issue to intake it. Green tea may increase energy expenditure by 4% and increase selective fat burning by up to 17%, especially harmful belly fat.

BONUS: 6 Facts of Green Tea

  1. Green tea is linked to the prevention of mortality due to cardiovascular diseases, according to the Journal of the American Medical Association.
  2. Consumption of green tea can lower your body’s “bad” cholesterol.
  3. Adding green tea to your daily diet results in a reduced risk of stroke.
  4. Although green tea has been touted as a necessity for weight loss, studies have shown its effect to be small.
  5. The inflammation and overproduction of skin cells lead to diseases such as dandruff and psoriasis. Green tea may be helpful in the prevention of inflammation and the regulation of skin cell production.
  6. Green tea is good for cognitive function. Research from the journal Psychopharmacology showed a definite link between the consumption of green tea and improved memory.

2. Low carb diet food

Before getting into the food items which are low carb in nature. Lets first learn what do you mean by low carb diet.

A low-carb diet is low in carbohydrates, primarily found in sugary foods, pasta, and bread. Instead, you eat whole foods, including natural proteins, fats, and vegetables.

Studies show that low-carb diets result in weight loss and improved health markers.

So now the question comes which food is low carb diet?

Low carb diet cred- low carb alpha
Low carb diet cred- small-carb alpha

Some low carb diet food items:

  1. Fish
  2. Eggs
  3. Leafy green vegetables
  4. Cauliflower and broccoli
  5. Nuts and seeds, including nut butter
  6. Oils, such as coconut oil, olive oil, and rapeseed oil
  7. Fruits such as apples, blueberries, and strawberries
  8. Plain whole milk and plain Greek yogurt

WHO SHOULD NOT DO A LOW CARB DIET?

  • A person who has diabetes
  • A person who has high blood pressure
  • If you are currently breastfeeding

But there are some risks also involved in a low-carb diet

Risks

Short-term health risks caused by a low-carb diet may include:

  • cramping
  • constipation
  • palpitations
  • high cholesterol
  • headaches
  • brain fog
  • lack of energy
  • nausea
  • bad breath
  • rash
  • reduced athletic performance

Whereas Long-term health risks caused by a low-carb diet may include:

  • nutritional deficiencies
  • loss of bone density
  • gastrointestinal problems

3. Water

drinking water
drinking water

Wait for what?! water? Are you serious? Its said that if you drink water before meals, it may lead to reduced calorie intake, especially for middle-aged and older people.

WebMD states that drinking water before meals results in an average reduction in intake of 75 calories per meal. Drinking water before just one meal per day would cause you to ingest 27,000 fewer calories per year.

Pro Tip: If you drink ice-cold water, it will help boost your metabolism because your body has to work harder to warm the water up. Therefore it would burn more calories and helping you to lose weight.

4. Coconut Oil

coconut oil
coconut oil

Okay, so next item in the list of foods is Coconut Oil, which you can consume in your diet. The different types of foods we eat, they all have a significant effect on our body hormones and metabolic health of our body.

Some metabolic pathways are more efficient than others, and some foods require more energy to digest and metabolize.

Case Study

In one study conducted by researchers, 40 women were given either 30 grams (2 tablespoons) of either coconut oil or soybean oil for consecutive 28 days.

And they were instructed to eat fewer calories and walk every day. At the end of the research period (28 days), the following were the results:

  • Both groups lost weight.
  • Only the coconut oil group had decreased waist circumference (belly fat) while the soybean oil had a mild increase in belly fat.
  • The coconut oil group had increased HDL (good) cholesterol levels, while the soybean oil had reduced HDL and increased LDL.

Thus you can see that coconut oil can also help lose weight quickly.

Now, let’s move to the final item in the list.

5. Cottage Cheese

Okay, you might not have thought that this would be in our catalog! Cottage cheese is an excellent source of calcium, a mineral that plays a significant role in tooth and bone health, and the prevention of osteoporosis.

From a lot of studies, researchers have released that a diet, including cottage cheese along with more fruits, vegetables, whole grains, and vegetable oils, would be the right combination. It can be highly effective for achieving and maintaining weight loss.

A higher intake of protein and dairy products like cottage cheese helps an overweight person and obese premenopausal women achieve sustained fat loss and lean muscle gain.

Final Words

Losing weight is as difficult as to gain weight. It just depends upon the individual how one takes his planned diet seriously. Every food has good and bad points, and any particular food shouldn’t be made in excess quantity, or it will backfire you on your health