- Sweet Potato
Sweet potatoes are added to numerous desserts due to their inherent natural sweetness. Yet, they are high in antioxidants and anti-inflammatory nutrients that support the healthy function of the eyes, heart and digestive system.
Sweet potatoes have a lower Glycemic Index which indicates the speed of its release of sugar into the bloodstream.
They regulate blood sugar regulation since they are high in dietary fiber which steadies the pace of digestion, and thus created enough time for the starches to be converted inside the digestive tract into simple sugars.
For best effects, consume them boiled.
- Green Tea
Green tea burns excess fat, and it is the secret of Japanese and Chinese people who never suffer from obesity. Caffeine and EGCG or Epigallocatechin gallate are the two ingredients responsible for these properties.
Green tea contains enough caffeine to burn fat and boost aerobic performance, and EGCG is an antioxidant that burns fat by increasing the amount of norepinephrine, a hormone that breaks down fat cells and turns it into energy.
- Pomegranate
Pomegranate is high in vitamin C, vitamin K, potassium, and Folate, as well as fiber. It is high in dietary nutrients which boost blood flow and enhance exercise performance, so it is often consumed before a workout.
You can consume it as a whole, drink it as juice, or take an extract supplement.
- Eggs
A medium egg contains 161 mg of cholesterol, a bit more than half of USDA’s recommended dosage of around 300 mg daily. Yet, they do not raise the cholesterol levels as the liver produces more cholesterol and eggs actually balance its results.
They are also rich in protein, omega-3 fatty acids (or healthy fat) and low in carbohydrates and calories. Studies have shown that eggs boost satiety and reduce appetite.
- Soup
A healthy soup is a highly beneficial meal, which will keep you full and stave off hunger pangs. Yet, you should stay away from soups with cheese or cream-based ones as they are rich in calories.
- Leafy Greens
Leafy greens provide a feeling of satiety and help weight loss. You should start consuming more spinach, kale, and romaine lettuce, as they are high in numerous nutrients and fiber, and low in calories and carbohydrates.
- Apple Cider Vinegar
Apple cider vinegar can be diluted with water or added to your salad dressings. It is low in calories and high in acetic acid which prevents the accumulation of fat. It also reduces postprandial glycemia thus enhancing insulin sensitivity in the case of type-2 diabetes.
- Nuts
Nuts are rich in protein, healthy fats (omega-3 fatty acids), and fiber. You should focus on those that have fewer calories, like cashews, almonds, and pistachios, and avoid pecans and macadamia.
One study consisted of 65 overweight adults (70% have type-2 diabetes), showed that people who took a 3-ounce almond supplement in addition to the 1,000 calorie/day liquid diet lost 7% more body weight.
17. Lean Beef (NEXT PAGE)
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