Benefits of Watermelon for Your Diet

Watermelon is very rich in water content and has a very less calorie value that means a complete health benefit under a single roof. However, the goodness of watermelon is not just limited to these two things it is far beyond. That is why here we have discussed the benefits of watermelon for your diet.Most of us know watermelon as a delicious juicy fruit that provides relief in the harsh summer days but really doesn’t know that along with soothing our taste buds what it can do for our entire health and well-being.Its essential mineral and nutrient content is efficient to prevent extremely chronic diseases such as cancer, heart issue, eye-related health problems, diabetes, asthma, and most versatile benefit of its consumption is its goodness for improving our skin health. It delays the natural aging process and provides glowing and youthful skin.If you are unaware of the benefits and advantages of eating watermelon for your health and overall lifestyle then this is the right place for you as here we are going to describe all possible health benefits that you can get from this wonderful juicy warm weather fruit.

Boosts the Nerve Function

Out of many essential minerals, watermelon is also rich in potassium a vital nutrient which is important for the nerve functionality. It boosts your nerves and speeds up its functions which enable it to receive and provides fast messages and impulses.

Many people suffer from nighttime leg cramp and pain which particularly happens due to potassium deficiency. This necessity of your body can be easily fulfilled with a single cup of watermelon juice which has 170 mg of potassium value.

Apart from this watermelon intake will provide relief from some common nerve-related problems like numbness, soreness, tingling etc.

Improves the Heart Health

The red part of watermelon gets its color out of a substance called Lycopene which has an immense amount of health value. This lycopene is available in tomatoes as well but with a comparison to watermelon, its quantity remains very low. It helps to control the cholesterol level, high blood pressure and ultimately prevents any heart-related health concern.

Mostly heart-related health issue occurs due to stiffness in arteries that prevents a smooth blood flow resulting in a decrease in heart pumping rate, breathing shortness, and chest pain develop.

A regular intake of watermelon will fulfill the necessity of lycopene which stimulates your blood flow and keeps your heart in a healthy condition. In women after menopause stage, it is found that they have a higher risk of developing aortic stiffness. So it is must for every postmenopausal woman to have this Lycopene substitute to avoid such health problem.

Prevents the Cancer Risk

Watermelon has an anti-cancer element in it such as Lycopene etc. It prevents the cell division process which is a primary way of developing and growing cancer in any body part.

As per the researcher’s Lycopene, content in watermelon is primarily helpful for avoiding the growth of cancerous cells in the digestive tract. Insulin Growth Factor or IGF is the protein which is responsible for the cell divisions which can be reduced by having the watermelon intake.

Protects from Diabetes Issues

Diabetes is a chronic health concern which affects the overall lifestyle and diet pattern of the affected person which can cope up to a great extent with watermelon consumption.

Watermelon enables your kidneys to convert one amino acid i.e. L-citrulline into another form of amino acid i.e. L-arginine which plays an important role in preventing the growth of diabetes health issue.

The L-arginine is a very important amino acid which helps in regulating insulin sensitivity and glucose metabolism. That is why it is beneficial for everyone to take its supplementation food for avoiding diabetes health concern as watermelon alone cannot provide enough amount of L-arginine.

Provide Relief from Asthma

Asthma is one of the major respiratory health problems which sometimes persist for the lifetime of its patient. As per the doctor’s people who have a deficiency of Vitamin C in their body have a greater risk to get Asthma attack that means the increasing intake of Vitamin C rich food can reduce the symptoms of this disease.

Watermelon has about 40% of Vitamin C content which is very beneficial for the patient of Asthma as it can reduce its severity and frequency to a great extent. Also for better result along with consuming watermelon other Vitamin C, supplementary food can too improve the health condition of an Asthma patient.

Helpful in Weight Reduction

Those who are willing to reduce their weight can find healthy food especially dessert supplement in the form of watermelon which is alone capable to satisfy their mental and physical craving for a sugary dessert.

Watermelon can easily be represented in a sophisticated style just like a sugary cake and pastry. Apart from this its juicy delicious taste can better compete with other sweet deserts which are no way good for weight loss program.

Watermelon is a huge source of multiple nutrients. Its primary composition is made of water and to some extent, it contains fiber also. Both water and fiber are good for your weight reducing plan as one-way water will not add body fat to you and on the other hand, fiber gets digested in the longer time that means keep your stomach full for longer hours and suppresses your hunger naturally.

Protects from Dehydration

Body and skin dehydration problems during the intense heat time of the summer season are quite usual which make you dehydrated and then you have to face its associated traumas. However, you can provide your body with enough doses of water by consuming watermelon which has 92% of water content.

Direct and pure water alone cannot fulfill the requirement of water in your body as it easily gets released through perspiration and sweating. Watermelon and other fruits which have a rich amount of water value can avoid this dehydration issue by soothing your thirst and keeping your stomach full with its water and fiber content.

Whether you are sitting inside your home or out of your home place this handy fruit can quench your thirst and keep you hydrated wherever you go. Also, it will prevent the risk of heat stroke which is quite possible if your body remains dehydrated for a longer hour.

Source of Nutrients and Plant Compounds

Watermelon is a natural source of many healthy nutrients and plant compounds which is essential for the health of everyone and the big benefit of this juicy fruit are that it has very lesser calorie value. One cup of watermelon has only 46 calorie value which is very low in quantity, even from berries which are considered as a low sugar-rich fruit.

Less calorie value means no tension of weight gain but ample chance to get its healthy content which it generally carries. Out of primary nutrient content of a watermelon includes Vitamin A -18%, Vitamin C- 21%, Vitamin B1, B5, B6 – 3%, Potassium – 5%, Magnesium- 4%. All this data is based on Reference Daily Intake or RDI.

Other essential content of watermelon includes Lycopene, Carotenoids, Beta-carotene which are all an antioxidant substance that boosts your body’s immunity power and keeps it healthy and safe from chronic diseases.

Improves Your Digestion

Your digestive tract needs enough amount of fluid for its smooth functionality otherwise you have to suffer from constipation, acidity, fatigue, and headache which hamper your overall health and well-being to a great extent.

The water content of watermelon give a flow to digestive tract and fiber provides bulk for the stool that means healthy digestion which stimulates your overall health.

All the problems related to the digestive system can be avoided with watermelon intake as it contains both those two essential content which is vital for smooth and fluent digestion work i.e. water and fiber content.

Reduces Inflammation

Inflammation is one of the reasons of bad health that can easily trigger many health issues which can even be life threatening too such as cancer, heart diseases, diabetes, and fibromyalgia.

Inflammation throws its negative impact on health instantly and produces its symptoms that can be relived with a cool and water-rich dietary intake. Watermelon has all this quality and it is also well known for its anti-inflammatory property.

L-arginine and L-citrulline are two important type of amino acid that exists in watermelon which is an important anti-inflammatory agent. It soothes the inflammation effect and helps in faster healing process.

Reduces Muscle Soreness

Watermelon juice intake provides relief from muscle soreness by stimulating the blood flow and pain recovery time. Athletes and gym going people often have to suffer from muscle soreness and high heart rate problem due to their intense form of exercise and daily practice.

This can easily affect their next day performance when the muscle gets fatigued and sores due to last day performance. This issue can cope up with a healthy intake of watermelon juice which has an anti-inflammatory substance known as Citrulline.

Apart from watermelon other supplementary sources of Citrulline is also effective for treating muscle soreness however as per the dietary researchers one cannot get as much Citrulline from its supplement than a direct watermelon juice which has high Citrulline value.

PH Level Balancing

Our body automatically maintains a pH level which is essential to ensure good health. This balancing work is done out of foods and drinks that we consume every day as all diets contain either acidic or alkaline doses.

It is rated on the scale of 0 to 14 where lowers the number means more acidic the body that can cause minor to major health condition depending upon the acidic range. A minor acidic can cause sickness whereas major acidic can create severe illness which is a rare condition.

This balancing work can be done by watermelon intake as it is alkaline rich fruit that neutralizes the more acidic value and brings a perfect balance of pH which is a sign of good health.

Improves Dental Health

Teeth decay and infections is a sign of bad oral health which often comes in to picture as a result of periodontal diseases, a particular condition which can affect a population of 20 to 25 % of any place.

This condition can be avoided with regular dental hygiene and a doctor’s visit on a periodical interval. Also, Vitamin C existing in a diet can improve dental health and reduce teeth decay and infection issues. Watermelon is a good source of Vitamin C so it can relive this condition and improves dental health.

Improves Kidney Health

Your kidney cleans all the toxins in your body that you grab from different sources throughout a day. This flushing and cleaning work is essential for your healthy living and for good kidney’s health otherwise it will get overwhelmed by over toxins.

Watermelon is a rich source of potassium and calcium that helps in removing toxins from your body that means it can speed up the kidney’s work. So by having a bowl of watermelon, you can protect your kidney from toxins attack that you get from different food sources, external environment, from office and house place.

Enhances Skin and Hair Health

Your skin and hairs get dry and dull in the lack of proper miniaturization and this necessity of moisture intact cannot be fulfilled with an external cream or hair product. Vitamin A is the nutrient which is responsible for good skin and hair health that keeps them supple and well moisturized.

Watermelon is a good source of Vitamin A, so its consumption can fulfill the requirement of this skin and hair health friendly nutrient. With regular intake of this juicy and delicious fruit, you can bring natural shine and glow to hair and Skin.

Apart from Vitamin A another essential nutrient which is important for the good health of skin and hair is Vitamin C which helps in the production of elastin and collagen which stimulates the growth of new cells. You can provide Vitamin C to your skin and hair out of the consumption of watermelon.

We are hundred percent sure that after knowing the numerous benefits of watermelon for your diet you will surely be eager to include this healthful substitute in your regular food plan.

View Article Sources

  1. https://www.healthline.com/nutrition/watermelon-health-benefits#section2
  2. https://www.livescience.com/46019-watermelon-nutrition.html

Source link

Does A High Fat Diet Cause Gallstones?

Fast-food Cause Belly Fat

Have you been experiencing intense abdominal pain lately, particularly in the upper right section of your stomach? Does it usually happen after a heavy or fatty meal? If so, there’s a chance that you have gallstones.
A lot of people know little about gallstones. Actually, we’re not surprised if you’ve started asking questions only after a suspicious episode of abdominal pain. These are just some of the usual questions that we get.

  • Can gallstones be cured?
  • Does it mean you need surgery?

We’ll walk you through the basics, including answers to how are gallstones formed, what causes the flare-up, and what you can do about it.

What are gallstones?

Gallstones are hard crystals formed from bile components. They can vary in size and number. There can be multiple tiny gallstones or a few large ones inside the gallbladder.

The gallbladder, on the other hand, is a small sac sitting directly under the liver. Its main function is to store, concentrate, and release bile for breaking down fats.

How are gallstones formed?

Gallstones are formed when the following conditions are present:

  • The amount of cholesterol or bilirubin far exceeds the number of bile salts. When the level of cholesterol is too high for the bile salts to dissolve, the un-dissolved particles crystallize. They will form cholesterol gallstones. Similarly, when there’s too much bilirubin, the residue will clump together and form pigment gallstones.
  • The gallbladder does not empty completely or regularly. When you go through extreme diets, you disrupt your gallbladder’s normal function. You take away the stimulus that causes the release of bile. Your stored bile will stagnate and become thicker the longer you extend the time for the next meal. The thick bile will form deposits which will later harden and become gallstones.

Why are gallstones painful?

Not all gallstones cause pain. A gallbladder attack is caused by gallstones, but not all gallstones cause an attack.

Some gallstones are silent or asymptomatic. This means that they don’t cause any symptoms. Gallstones only become painful when they’re dislodged from the gallbladder and they obstruct bile flow. They can get stuck on the gallbladder’s narrow opening or along the ducts. This causes pressure to build up and, eventually, infection.

You will feel this as abdominal pain, which may also radiate to the small of your back. The pain can range from mild to severe and describe as intermittent or constant. It may even cause nausea, vomiting, or gas.

Gallstones that cause pain are called symptomatic gallstones. The attack often occurs after a fatty meal, especially one that follows along the no-food period.

Does a high-fat diet cause gallstones or are low-fat diets the culprit?

Low-fat diet or high-fat diet – which one causes gallstones? Which one will be better for you?

Low-fat diet

Extremely low-fat diets, intermittent fasting, and high-fat meals seem to make existing gallstones act up. What gives? Is there a contradiction somewhere?

Your liver, gallbladder, digestive system, and brain are fine-tuned to work in perfect harmony. This is what happens in an ideal situation:

  1. Your liver continuously produces bile and releases this into the gallbladder.
  2. Your gallbladder thickens the bile and awaits its signal from the brain to release it.
  3. When you eat food and ingest fats, your brain stimulates a special hormone called cholecystokinin (CCK).
  4. CCK then triggers a series of events for the release of bile.
  5. The bile helps in digesting food, breaking down fat, absorbing nutrients, and getting rid of waste products.

Situations are rarely ideal, we know that. If you happen to be female or over 40 on top of being obese, then you have a lot of things going against you. Take note of these:

  • If you fast or go on an extremely low-fat diet, you will disrupt the normal bile cycle, particularly item (3) above. The condition of the prolonged no-food period or very little fat intake will not prompt the hormone CCK to work. Your gallbladder will be inactive and the bile will be stagnant.
  • If you eat a heavy, fatty meal after this punishing period, we tell you this – brace yourself for an attack. It’s like opening the floodgates of bile. Your silent stones, which had been sitting still, would be displaced (Think flood!). Good if the stones are small enough to pass through the ducts – they will be flushed and expelled. But if they’re a bit too big for the ducts, you’ve got a problem.

High-fat diet

High-fat low-carb diets may actually benefit people with gallstones. Not all fats are bad. They stimulate the gallbladder to release bile efficiently and prevent stones from forming. Here are important points to remember:

  • Choose your fat sources carefully, and
  • Avoid going overweight.

Workaround mono- and poly-unsaturated fats from olive oil, avocado, flaxseed, and fish. Avoid saturated fats found in butter, red meat, chicken skin, whole milk, and other animal products.

Apart from the diet you choose, what’s more, important is that you don’t skip meals or go on fasting. Exercise regularly and avoid losing weight drastically.
Diet

What can you do about gallstones or your risk of developing them?

If you don’t have gallstones yet but are obese, cut your risk by losing weight. You know now that low-fat diets, fasting, and other crash diets are not the way to go. They will only encourage gallstone formation.
These extreme diets may disturb silent or uncomplicated gallstones and cause attacks. Worse, they pose a persistent risk that you will form some more gallstones in the future.

On the other hand, a high-fat diet from healthy fat sources will actually be more beneficial. It will encourage regular bile flow and discourage gallstone formation. This is true for people at risk of forming gallstones but who don’t have them yet.

However, if you already have gallstones, don’t be tempted to go on a high-fat diet. High fatty meals could cause your stones to be displaced and open the possibility of a gallstone attack. Instead, curb your fat intake and spread it over frequent small meals.

Conclusion

As you can see, there’s no single correct answer to the question, “Does high-fat diet cause gallstones?” Many things come into play. The important thing is that you understand how the food you eat affects the bile or gallstones in your gallbladder and are in the position to be proactive about it.

Healthy Snacks – Yes or No?

Do you want to stick to your diet as planned? Well, smart and healthy snacking is going to be your friend in this whole process of weight loss or even just maintaining a good, healthy diet!

There has been a misconception about the term “snack”. We assume that “snacks” are high – calorie, processed foods. However the term “snacking” is nothing but consuming any type of food between your major meals ie; breakfast, lunch, and dinner. There have been studies trying to prove if snacking helps in improving metabolism – No studies have actually proven this statement as of yet.

So let’s look at what are the possible points that make snacking a good healthy habit:

  • Healthy snacking could help you indulge in healthier food options.
  • It could help you maintain a controlled calorie diet.
  • It could help you have control over yourself thereby preventing you from overeating during your main meals.
  • It helps to manage your hunger without adding on those extra calories into your diet.

You could consider:

  • Fruits: Any fruit including banana, berries, apple and so on
  • Veggies: cherry tomatoes, baby carrots
  • Fox seeds, popcorn
  • Dry fruits / Nuts including walnuts, pecans, almonds.
  • Granola bars
  • Hard boiled egg
  • Dark Chocolate

The most important point to be noted here is to consider healthy and smart snacks that would content your hunger as well as keep your calorie intake in check. By doing this you are not only curbing your hunger but also adding in some good amount of energy in your body!

So, what are you snacking on right now? Let me know in the comments what are your healthy snack options. I would love to hear back from you guys!

7 Foods That Boost the Immune System

Feeding your body certain foods may help keep your immune system strong. If you’re looking for ways to prevent winter colds and the flu, your first step should be a visit to your local grocery store. Plan your meals to include these 15 powerful immune system boosters.

1. Citrus fruits

citrus

Most people turn to vitamin C after they’ve caught a cold. That’s because it helps build up your immune system. Vitamin C is thought to increase the production of white blood cells. These are key to fighting infections.

Popular citrus fruits include:

  • grapefruit
  • oranges
  • tangerines
  • lemons
  • limes
  • clementines

Because your body doesn’t produce or store it, you need daily vitamin C for continued health. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal.

2. Red bell peppers

red bell pepper

If you think citrus fruits have the most vitamin C of any fruit or vegetable, think again. Ounce for ounce, red bell peppers contain twice as much vitamin C as citrus. They’re also a rich source of beta carotene. Besides boosting your immune system, vitamin C may help maintain healthy skin. Beta carotene helps keep your eyes and skin healthy.

3. Broccoli

broccoli

Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as many other antioxidants and fiber, broccoli is one of the healthiest vegetables you can put on your table. The key to keeping its power intact is to cook it as little as possible — or better yet, not at all.

4. Garlic

garlic

Garlic is found in almost every cuisine in the world. It adds a little zing to food and it’s a must-have for your health. Early civilizations recognized its value in fighting infections. According to the National Center for Complementary and Integrative Health, garlic may also help lower blood pressure and slow down hardening of the arteries. Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.

5. Ginger

ginger

Ginger is another ingredient many turn to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and other inflammatory illnesses. Ginger may also help decrease nausea.

While it’s used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin. Ginger may help decrease chronic pain and may possess cholesterol-lowering properties, according to recent animal research.

6. Spinach

spinach

Spinach made our list not just because it’s rich in vitamin C. It’s also packed with numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune systems. Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. However, light cooking enhances its vitamin A and allows other nutrients to be released from oxalic acid.

7. Yogurt

yogurt

Look for yogurts that have “live and active cultures” printed on the label, like Greek yogurt. These cultures may stimulate your immune system to help fight diseases. Try to get plain yogurts rather than the kinds that are preflavored and loaded with sugar. You can sweeten plain yogurt yourself with healthy fruits and a drizzle of honey instead.

Yogurt can also be a great source of vitamin D, so try to select brands fortified with vitamin D. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.

5 Foods You Can Eat a Lot of Without Getting Fat

One piece of advice often given to dieters is to eat until you reach satiety — that is, until you feel full.

The problem is that different foods can have vastly different effects on hunger and satiety.

For example, 200 calories of chicken breast may make you feel full, but it could take 500 calories of cake to have the same effect.

Thus, weight loss isn’t just about eating until you feel full. It’s about choosing the right foods that make you feel full for the least amount of calories.

1. Boiled Potatoes

Due to their higher carb content, many people avoid potatoes when trying to lose weight, but they shouldn’t. Whole potatoes are loaded with vitamins, fiber and other important nutrients. They also contain a certain type of starch called resistant starch. Resistant starch contains half the calories of regular starch (2 instead of 4 calories per gram). In your digestive system, it acts a lot like soluble fiber, helping you feel full.

2. Whole Eggs

Eggs are another food that has been unfairly demonized in the past. The truth is, eggs are incredibly healthy and high in several important nutrients. Most of the nutrients, including about half of an egg’s protein, are found in the yolk.

3. Oatmeal

Oatmeal is a type of porridge or hot cereal, that is often consumed for breakfast. It’s incredibly filling and ranks third on the satiety index. This is mainly due to its high fiber content and ability to soak up water.

4. Broth-Based Soups

Liquids are often considered to be less filling than solid foods. However, research shows soups may be more filling than solid meals with the same ingredients. When the soup was eaten at the start of a meal in one study, subjects consumed 20% fewer calories at that meal.

5. Fish

Fish that are rich in omega-3 fatty acids may increase satiety in people who are overweight or obese. They’re also loaded with high-quality protein, which is known to be very filling. In fact, fish scores higher than all other protein-rich foods on the satiety index and ranks second of all foods tested.

9 Easy Steps to eat Clean

1. Pick Whole Foods

woman at farmers market

The basic idea of clean eating is to choose foods that are as close to their natural form as possible. So instead of boxed, bagged, or packaged foods, choose fresh, whole ones. Think whole turkey instead of frozen turkey meatballs or raw grapes instead of gummy snacks made with fruit juice. Bonus: When you avoid highly processed foods, like chips, cookies, and ready-to-eat meals, you skip their loads of calories, sugar, salt, and saturated fat.

2. Eat More Whole Grains

whole grain bread

Refined carbs, like white bread, pasta, and rice, lose nutrients during the manufacturing process. Trade them for whole wheat bread and pasta and brown or wild rice. Or opt for other whole grains like oatmeal, popcorn, barley, or bulgur. This change can have a big impact: Studies show that a diet high in whole grains can lower your risk of heart disease, type 2 diabetes, and colon cancer.

3. Load Up on Fruits and Veggies

woman making salad

These natural foods are two staples of clean eating. Some clean eaters say all your produce should be fresh. But others say that frozen and canned options are the next best thing, since they have just as many nutrients. Just read the label to make sure you’re not getting extra sugar or salt. Also choose whole fruits instead of juices, which have less fiber and more sugar. Aim to get at least five to nine servings of fruits and vegetables each day, depending on the calories you need and your level of physical activity.

4. Watch Out for Salt and Added Sugar

man reading yogurt label

Clean foods are naturally low in salt and sugar, and adding them goes against the as-natural-as-possible approach. Since processed foods are a major source of them, you can slash your intake when you avoid them. Otherwise, read food labels to look for added sweeteners and salt, even in foods that seem healthy, like yogurt or tomato sauce. Also keep tabs on how much you add to your foods and drinks. Try flavouring with spices and herbs instead.

5 Skip Artificial Ingredients

blue pasta

Artificial colors, sweeteners, preservatives, and other manmade ingredients don’t have a place in a clean-eating diet. At the grocery store, read food labels and avoid items with the fake stuff.

6. Sip Plenty of Water

mint citrus water

Instead of sugar-heavy soft drinks and juices, sip low-calorie beverages, such as water and herbal tea. Water can curb your hunger and help you feel full, but it can also fend off fatigue and give you more energy. Miss flavoured drinks? Try infusing your water with a slice of citrus or sprig of mint.

7. Rethink Alcohol and Caffeine

green tea

Some clean eaters cut them out entirely in favor of drinking plenty of water. Others say it’s OK to have them in moderation. Clean eater or not, experts recommend no more than 400 milligrams of caffeine (about three to five 8-ounce cups of coffee) per day, and one serving of alcohol for women and two for men. Also skip the sugary extras: Opt for plain tea or coffee, and avoid sweet mixers for alcohol.

8. Decide If You’ll Go Organic

local produce

Organic farmers use natural pesticides and avoid man-made ones, so some people say organic produce is the best way to eat clean. It’s up to you to decide how important it is to your diet. You can also shop at your local farmers market to find out what kinds of pesticides the vendors use. Another tip: Pesticides usually wind up on the outsides of fruits and veggies, so you can choose non-organic foods with skins you don’t eat, like avocados, corn, and onions

9. Be Smart About Meat and Dairy

Meat, dairy, and eggs you buy at the store may come from animals that get growth hormones and antibiotics. Clean eaters avoid them and choose organic or opt for local sources that raise animals humanely. A farmer’s market is a good place to learn more about where your meat and dairy come from. Seafood isn’t labeled as organic, so look for items low in mercury and that use sustainable fishing. The cleanest approach to protein? Get most of it from nuts, beans, and legumes.

5 Healthy strategic ways to help you lose weight

We all know that diet and exercise play a strong role in helping us lose weight, and that cutting back on what we eat matters a lot.
However, eating the right things and eating the right way definitely matters, too. Yes, there are foods that help you to lose weight and once you know what they are, it is going to be quite a bit simpler for you to shed the pounds you want to.

By choosing smart strategies in your dieting, you can avoid having to start a rigorous and unpleasant diet. Choosing foods that help you to lose weight gives you a kick-start to weight loss and helps you keep those pounds off, too. We are going to take a look at which foods can help you the most and find ways to maintain a healthy diet you can love.

Avoiding Prepared Foods and Why This is a Good Idea

This is one of the key guidelines for losing weight effectively. There may be some foods served at fast food restaurants which can assist you towards your goal, but not many will. Also, foods that help you to lose weight are simply not loaded with preservatives such as salt or other chemicals that can cause you to retain water and are simply not healthy.
Choosing to avoid prepared meals can be a very good way to go and additionally since you have to prepare these foods yourself in most cases, you get a little more time to think about what you are eating and additional physical activity, as well. So make it a point to avoid prepared foods that are loaded with fat, sugars, calories and preservatives so that when you eat foods that help you to lose weight you are not counterbalancing your efforts.

Foods with a High Fiber Content

Fiber is a filler and it is not going to add many calories to what you eat. Many foods that help you to lose weight are loaded with fiber because it passes through your system. That also means you are getting the roughage in your diet that can help you clean out your colon. Part of what makes foods like brown rice, oatmeal and other grains so helpful as foods that help you to lose weight is that they are slow release carbs.

bowl-of-fruit-1205155_1280

This means your insulin levels do not spike the way they would with other foods and that tells your body that it does not need to start storing extra fat. This helps you stay slimmer. However other foods like broccoli are also helpful because it has not just fiber. Broccoli contains antioxidants, many beneficial vitamins, and even calcium. Many foods that help you to lose weight will have calcium in them because this is well known to help people cut pounds.

Sticking to Meats That Help You Towards Your Goal

igh-fat meats are no good and this is why you want meat that you cook yourself. That way you can avoid frying and simply boil or cook your meat in extra virgin olive oil. Salt is not particularly helpful for weight loss, but seasonings can be. Hot peppers speed up your metabolism and can put an end to cravings. In fact, studies show that you can raise your metabolisms speed by over twenty percent for several hours if you eat a large portion of peppers.

grilled-beef-2073554_1280

Consider jalapenos, cayenne peppers, and habanero peppers as foods that help you to lose weight because they have a direct effect on your metabolic rate. Fish is a great way to get Omega 3 fatty acids that boost your body’s fat burning rates, too. This is why cultures with heavily fish-based diets often do not struggle with obesity the way that cultures that eat primarily red meat or poultry do.

Eat Things That Speed Up Your Metabolism

There are a lot of options when you want to recover your metabolism that goes beyond those mentioned. Nuts and seeds, for instance, are foods that help you to lose weight because like fish they also contain Omega 3 fatty acids. Spices like black pepper, cinnamon, garlic, mustard seed, ginger and even powdered onion all have positive effects, as well. Eating fruits like apples and pears several times a day kicks up your speed of metabolizing, as well.

foods-that-can-boost-your-metabolism

Grapefruit is another of the foods that help you to lose weight due to the high amount of Vitamin C contained within it, but other citruses can also help you keep your insulin spikes to a minimum. Choosing soup can help you lose weight by reducing the amount of food you must burn in order to stay under your daily caloric intake limits. Foods high in calcium go beyond broccoli, too, including molasses, beans, dried fruits, dark leafy greens, and more.

Remember that drinks, too, often play a strong role in helping your meals be more effective towards your weight loss goals. Purified water and green tea are definitely fighters of extra pounds and they should be consumed by those who want to meet their goals for weight loss.

Designing the Right Diet Takes Practice

Dieting is not all that easy for many of us to do and there may be certain foods you do not enjoy eating. That is fine and you can fine-tune your diet to include just the things you prefer to eat as long as you do a little work to keep things varied. You will discover that eating the foods that really do help you shed pounds is not so hard now that you have a good idea of what they are and what they can do for you.
Today we have a lot of options at the grocery store and we can boost the benefits by shopping for organic produce and grass-fed meats whenever possible. If you follow this advice then you should have no trouble achieving the weight you want and actually keeping it off. If you do experience problems, stick with it. So long as your doctor agrees with your diet, it should work well once you fine-tune it since you put it together yourself. Find the best quality weight loss cook books, reviews, motivation on Leanreads.com, good luck for your weight loss journey.