There are many foods we typically eat which can encourage weight gain. Did you realize that there are just as many healthy choices available to us that can do the opposite?
Most people think that just by avoiding certain foods, they will naturally lose weight and that is true to a certain extent. However, there are some foods that can actually encourage the loss of body fat if you consume them on a regular basis.
5 Foods That Fight Your Bulge
1. Greek Yogurt
Greek yogurt and other fermented foods like kefir contain generous amounts of friendly bacteria that normally inhabit our gastro-intestinal tract. This type of bacteria is helpful for the proper digestion of nutrients.
The high protein content is also important because the amount of energy required to metabolize these foods is higher. This prevents weight gain by increasing caloric expenditure and keeping blood sugar levels lower throughout the day.
2. Fatty Fish
The increased intake of fatty fish like salmon and sardines, herring, or mackerel is associated with a reduced risk of heart attack, stroke, diabetes, and obesity. The fat contained in this type of fish is of the omega-3 variety and is essential to human health.
However, these good fats can also affect the way humans store fat from foods and use fat as an energy source. Not only does the omega-3 fat decrease the secretion of insulin and maintains blood sugar levels, by doing so there is less tendency for fat storage.
In addition, certain areas of your body where “brown fat” deposits are found can be stimulated by omega-3 fats. This process can also increase the oxidation of stored body fat liberated from brown fat.
3. Whole Grains
Foods like buckwheat, quinoa, brown rice, teff, and oatmeal are necessary for the prevention of weight gain because the intake of these whole grains have been associated with improved insulin sensitivity.
Many people are carbohydrate-intolerant meaning that they cannot consume carbohydrates because of their poor level of insulin sensitivity. Whole grain foods are released slowly and cause a slow and steady increase in blood sugar and insulin levels.
This helps prevent excessive body fat accumulation and improves the degree of insulin resistance that most people who are overweight experience.
4. Cruciferous Vegetables
Not only do they all contain generous amounts of antioxidants that can reduce free radical production but they are also a great source of fiber.
Fiber slows the absorption of sugars and fat into your bloodstream and this helps keep your blood sugar stable. High-fiber foods can also help prevent fat storage by keeping the secretion of insulin very low.
5. Nuts & Olive Oil
Nuts are an excellent source of monounsaturated omega-9 fats that can also help keep your weight under control.
Nuts like walnuts, almonds, and macadamia nuts are high in fat and protein which can keep us full and provide signals to the brain regarding our level of hunger and fullness. The consumption of nuts can also keep our blood sugar regulated, our blood pressure low, and control cholesterol production.
Olive oil can do the same things that nuts can do but this remarkable food also contains powerful chemicals that can provide antioxidant protection and stimulate the production of a hormone called adiponectin. This hormone can increase the rate of fat loss and improve insulin sensitivity.
Feuer, E., “10 Foods that Fight Fat,” Yahoo! web site; https://ca.shine.yahoo.com/blogs/shine-food/10-foods-fight-fat-134800244.html, last accessed March 31, 2014.