5+1 winter foods that help in weight loss!

In your quest to lose weight you need to know that calories are not the only thing that matters. Different foods affect metabolic pathways by affecting the hormones that affect appetite or hunger satiety as well as the number of calories you burn. It also matters how fast food is digested, which is reflected in the glycemic index and depends, in part, on the fiber it contains.

Here are six winter foods that are “friendly” to weight loss, according to scientific research.

1. Cruciferous vegetables

Cruciferous vegetables include broccoli, cauliflower, cabbage and Brussels sprouts. Like other vegetables, they are high in fiber and tend to increase the feeling of fullness. In addition, these types of vegetables are a good source of protein. They do not have as high a protein content as animal foods or legumes, but they do have more than other vegetables. A combination of protein, fiber and low energy density makes cruciferous vegetables ideal for losing weight.

2. Grapefruit

People who eat more fruits and vegetables tend to have a stronger immune system. One fruit that is worth including in your diet is grapefruit. In fact, the scientific community has conducted studies on the effects of fruit on weight control.

For example, in a 12-week study of 91 obese people, eating half a fresh grapefruit before meals resulted in a weight loss of 1.6 kg [2]. The grapefruit group also had reduced insulin resistance, a metabolic disorder involved in various chronic diseases. Eating half a grapefruit about half an hour before your meals can help you feel fuller and consume fewer calories.

3. Avocado

Avocados are a unique fruit, as they have a high content of monounsaturated oleic acid, the same type of fat found in olive oil. A medium avocado 136 gr. has about 72% water, 13.3 g. monounsaturated fats, 10 gr. fiber and a variety of carotenoids and other bioactive ingredients.

Fats are considered to satisfy the appetite less than carbohydrates, however the combination of fats and fiber slows down the emptying of the gastric system, affecting the response of glucose and insulin as well as the intestinal hormones involved in satiety. Fats are potent stimulants of satiety hormones such as cholecystokinin (CCK), peptide YY (PYY) and glucagon-like peptide 1 (GLP -1). Delaying the absorption of the combination of fat and fiber leads to increased release of these hormones. One study found that replacing carbohydrates with avocados increased the feeling of hunger satiety [3]. You can also add it to salads for better absorption of carotenoids.

4. Spinach

Spinach has a good fiber content – 100 g. contain 2.2 g- and can enhance your health in various ways. It has been shown to improve oxidative stress, eye health and blood pressure. A weight loss supplement that has recently entered the market is spinach extract which is claimed to cause weight loss by reducing appetite. Its powder consists of concentrated follicles of spinach leaves, which inhibit the action of lipase, an enzyme that assimilates fat. This delays the digestion of fat, increasing the levels of appetite-suppressing hormones, such as the glucagon-like peptide 1, and also lowering the levels of ghrelin, the hunger hormone [4]. However, follicles are present not only in spinach leaves but in all green leaves.

5. Lemon

Lemon has a low glycemic index, just 20 which is half the price of orange. The glycemic index is an indication of how a food affects blood sugar levels and is measured on a scale from 0 to 100, where 100 corresponds to pure glucose. The higher the glycemic index, the higher the rise in blood sugar, which often leads to a rise in insulin, a hormone that is thought to be fattening. Studies show that lowering the pH of a meal slows down the digestion of starches by inhibiting α-amylase, a digestive enzyme found in saliva. This was confirmed in a recent study comparing lemon juice with tea. Tea had no effect on blood glucose but lemon juice reduced the maximum glucose concentration by 30%. By modulating the glycemic response, the insulin response is often attenuated and this can be important for weight loss. So use lemon juice in your meals and salads [5].

6. Carrots

Carrots are high in fiber and are also very low in calories as well as non-starchy carbohydrates. A medium-sized carrot 61 gr. contains 2 g. fiber. Pectin is the main form of their fiber, a soluble fiber. Soluble fiber can lower blood sugar levels by slowing down the digestion of carbohydrates. Raw carrots often have a low glycemic index, from 16 to 60, which depends on their ripeness. One study found that carrots can increase the feeling of fullness and reduce calorie intake at subsequent meals [6]. For this reason it is a useful addition to a weight loss diet.

At Vita4you.gr you will find supplements with grapefruit seed extract!

References

1. The effects of grapefruit on weight and insulin resistance: relationship to the metabolic syndrom.
2. Using the Avocado to Test the Satiety Effects of a Fat-Fiber Combination in Place of Carbohydrate Energy in a Breakfast Meal in Overweight and Obese Men and Women: A Randomized Clinical Trial.
3. Body weight loss, reduced urge for palatable food and increased release of GLP-1 through daily supplementation with green-plant membranes for three months in overweight women.
4. Lemon juice, but not tea, reduces the glycemic response to bread in healthy volunteers: a randomized crossover trial.
5. The effects of the fibre content and physical structure of carrots on satiety and subsequent intakes when eaten as part of a mixed meal.