How do I Lose Weight Just by Eating Better?
This is possibly the most common question we get asked. There are certain slimming foods and nutrients that are known to help with weight loss and fat loss. Add these through your diet or as supplements to help you lose weight easier, increase fat burning and keep it off.
Glucomannan:
A soluble fiber derived from the root of the konjac plant, glucomannan “sponges” up water in the digestive tract, reducing the absorption of carbohydrates, assisting weight loss. Fiber makes a person feel full without caloric cost, displacing calories that would contribute to weight gain. It helps prevent craving for food by controlling blood sugar, and provides a boost to your fat metabolism by attaching to fat cells and reducing the ratio of fat deposits.
Magnolia Bark:
Magnolia bark contains magnolol, dihydroxydihdromagnolol, honokiol, and dihydrohonokiol, which have been shown to reduce the levels of the stress hormone, cortisol, through the conversion of cortisol to cortisone by blocking hydroxysteroid dehydrogenase.
L-Tyrosine:
Tyrosine has been tested on humans for increasing their endurance to anxiety and stress under fatigue. Research studies showed that tyrosine supplementation results in increased performance over a control group (Avraham et al. 2001).
L-Theanine:
L-theanine is an amino acid that occurs naturally in all types of tea made from the Camellia sinensis plant. Its ability to calm the nervous system may help weight loss by preventing anxiety and stress (releasing dopamine), reducing emotional overeating. Animal studies have shown that the combination of theanine and catechins (see below), a type of antioxidant found in green tea, may increase thermogenesis and decrease triglyceride levels, which may promote fat oxidation.
DL-Methionine
DL-Methionine is an essential amino acid. Among its functions, it increases the body's metabolism and its ability to transport fat. DL-Methionine also increases the synthesis of muscle protein. Methionine is the source of sulfur that is required for the synthesis of choline, creatine and carnitine, which are central to the efficient production of energy in the body. Diets deficient in this essential amino acid may result in destructive breakdown in the metabolism of protein, and a deficiency can lead to lethargy, muscle loss, and weakness.
Green Tea Catechins:
The catechin compounds in green tea, especially EGCG, have been reported to have a thermogenic effect—causing an increase in metabolism. See also, L-Theanine.
Guggulsterone:
Guggulsterone is a compound derived from the resin of the guggul plant. A 1999 study conducted on overweight subjects taking guggulsterone and phosphates yielded significant decreases in body fat (20.6%).
Chromium:
Chromium Picolinate is an essential trace mineral. This mineral helps maintain healthy blood sugar levels and assists in the processing of fats and proteins.
Theobromine:
Theobromine has a thermogenic effect on the body and increases metabolism as well as decreasing appetite. As a mild stimulant and diuretic, theobromine aids weight loss by giving you energy for physical activities and helping you lose water weight.
Guarana:
Guarana beans contain more caffeine than coffee beans, and similarly boosts energy and metabolism. The South American indians have used guarana seeds as an effective appetite suppressant for centuries.
Hoodia gordonii:
Hoodia gordonii is an African succulent plant that grows in clumps of green upright stems. A study of rats given hoodia resulted in altered levels of ATP, an energy molecule that may affect hunger. The rats receiving the hoodia ate less than rats that received placebos. It moderates appetite via the hypothalamus, which sends out neurotransmitters that control hunger impulses, signaling that enough food has been consumed and this in turn lowers appetite. (African Plant May Help Fight Fat." CBS News. 21 Nov 2004; Hoodia: lose weight without feeling hungry?" Consumer Reports. (2006) 71(3): 49.)
Quercetin:
Quercetin is part of a group of plant pigments known as flavonoids. Flavonoids are powerful antioxidants that prevent and remove harmful particles in your body called free radicals. Studies have found that quercetin prevents weight gain from high-sucrose diets, as well as decreasing levels of leptin, a compound linked to obesity. Research published in Biochemistry Journal (March 2005) discovered that quercetin blocks the uptake of glucose from blood, depriving fat cells of the material needed to manufacture and accrete fat molecules. Scientists at the University of Georgia found that quercetin decreased lipid accumulation in cultured fat cells by close to 70 percent and increased fat cell death by more than 300 percent.
Fisetin:
Fisetin is another powerful flavonoid, which has shown in animal studies that helps preserve the health of both nerve cells and blood vessel cells in the brain. Fisetin prevents diet-induced obesity through regulation of the signaling of mammalian target of rapamycin complex 1 (mTORC1), a central mediator of cellular growth, cellular proliferation and lipid biosynthesis. (J Nutr Biochem. 2013 Mar 18)
Maca:
Maca, part of the mustard family, is a cruciferous vegetable that is related to turnips and radishes. It is a recognized adaptogen (boosts healthy function) and shows efficacy for weight loss by helping to reduce cortisol levels and by increasing stamina when exercising. Randomized clinical trials have shown that maca has favorable effects on both energy and mood.
Banaba:
Banaba leaf has long been used for positive effects on blood sugar levels. In a Tokyo study conducted in 1999, mice that were given banaba extract showed lower cellulose, body weight gain and tissue weight. Results included a 65 percent decrease in hepatic lipid contents, which was due to a reduction of triglycerides. Low hepatic lipids are directly linked to weight loss.
DMAE:
DMAE is effective for fat burning, because of its activity as a precursor to acetylcholine, production of which produces elevated energy levels. DMAE causes a thermogenic effect in the body, increasing metabolism. People taking the compound report improvement of chronic fatigue and enhanced physical performance.
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Slimming Foods:
Some foods will naturally help you shed weight and burn more fat. Add these to your diet to help lose weight easily.
Berries:
Berries are a great source of soluble fiber, which makes you feel full faster. Plus they are rich in antioxidants and slimming nutrients like fisetin and quercetin. Blueberries and raspberries are easy to find choices.
Watermelon:
Watermelon is 92 percent water, so it will help fill you up as well as rid your body of excess sodium. This vitamin-C-rich fruit has just 100 calories per large wedge and is rich in nutrients like lycopene, so if you want to lose weight fast, watermelon is a good choice.
Greek Yoghurt:
Packing a hefty 20 grams of protein per serving, greek yoghurt will fill you up without many calories or bulk. It contains the much-touted beneficial bacteria called probiotics that prevent stomach gas and bloating, and is also rich in potassium, which helps the body remove sodium.
Cucumber:
Cucumber is another high water-content fruit. One whole cucumber has just 45 calories, so it will fill you up without weighing you down.
Jicama:
This tasty root vegetable is high in fiber and nutrients like potassium to keep you from getting bloated. It is a low calorie food that will fill you fast and clean you out for maximum benefits.
Black, White & Red Beans:
These beans are rich in protein and low in saturated fats, so they are good value for dieters.
Oats:
Oats are very high in fiber, which will keep you full for longer. Best of all, a mere half cup packs more than 4 grams of resistant starch, a complex carbohydrate that boosts metabolism and burns fat to make losing weight easier.
Grapefruit:
Grapefruit are low in sugar, high in fiber, and must be eaten in large segments that force you to consume it slowly, so it makes a good choice for people looking to slim down.
Avocado:
Packed with fiber and protein and healthy fats, avocados contain oleic acid which may trigger satiety signals in the brain causing you to reduce appetite and hunger.
Salmon:
Salmon is rich in omega fats and protein. It is an excellent choice for dieters looking to replace meats and increase monounsaturated fats. In fact, a 2001 study found that dieters eating a monounsaturated-fat-rich diet lost an average of 9 pounds, while their low-fat diet counterparts gained, on average, 6 pounds.
Broccoli:
A fiber-rich cruciferous vegetable that has many health benefits, but best of all will fill you up with goodness and help clean your digestive system for only 30 calories per serving.
