While we’d all like to believe that losing weight is just a matter of eating fewer calories, sometimes it’s not that simple. When it comes to weight loss, eating the right kinds of foods can be just as important as simply eating smaller portions. Some foods can help keep your blood sugar stable, preventing you from crashing and craving a sugar fix, and others can help you feel fuller longer or even encourage fat loss.
Coconut oil has been making headlines as a new superfood – and some believe it can help you lose weight, too. Coconut oil is made up of medium-chain fatty acids, which are metabolized differently than the long-chain fatty acids found in most fats. These medium chain fatty acids are used first and foremost for energy in the body, instead of being stored as fat.
Apple cider vinegar
Produced by fermenting apple cider, apple cider vinegar is known to be a rich source of minerals, enzymes, vitamins and amino acids. A study cited by the American Diabetes Foundation found that consuming apple-cider vinegar before a high-carb meal significantly increased insulin sensitivity, reducing insulin spikes that can lead to cravings.
According to the Journal of the American College of Nutrition, vitamin C levels are inversely related to body mass. People with adequate levels of vitamin C oxidize 30 percent more fat during moderate exercise than those with low levels of vitamin C. Start your day with a glass of lemon water and substitute fresh lemon juice for vinegar on your salads.
High in protein and rich in omega-3 fatty acids, fatty fish including salmon, herring, trout and sardines, can support weight loss while also helping a person maintain muscle mass. Some evidence also indicates that omega-3s found in fish may help improve metabolism, though more research needs to be done. Wild caught fish always contain fewer contaminants that farmed fish, making it a healthier choice.
Grapefruit is low in calories, high in enzymes and can keep you full. In a study published in the Journal of Medicinal Food, researchers found that eating half of a fresh grapefruit before meals was associated with significant weight loss among obese study participants. Researchers also noted that participants who consumed grapefruit before a meal also experienced a significant reduction in two-hour post-glucose insulin levels.
Adding these foods to your diet on a regular basis can help you shed some extra weight without much extra effort. For long-term weight-loss, eliminate processed foods and stick with whole foods and regular exercise.