Which superfoods help to lose weight?

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Superfoods

It seems that some of the so-called superfoods, which are great for your overall health because they are full of antioxidants, vitamins and minerals, can also be good for your weight. You can not include everything in your diet, however there are four healthy foods that can make you see faster results in your effort to lose weight.

Which are these superfoods?

Green tea

Green tea and its variants is a healthy drink that can offer many impressive benefits. It can reduce the risk of type 2 diabetes and cardiovascular disease but it can also help you lose weight.

Tea leaves contain many beneficial compounds and one of them is caffeine. Although a cup of green tea contains much less caffeine (24-40 mg) than a cup of coffee (100–200 mg), this is enough to have a mild burning effect. Caffeine is a well-known stimulant that helps burn fat and improves exercise performance [1].

Tea contains powerful antioxidants called catechins [2] and the most important of these is French epigallocatechin (EGCG), a substance that can boost metabolism. EGCG can help inhibit an enzyme that breaks down the hormone norepinephrine. When this enzyme is inhibited, the amount of norepinephrine increases, promoting the breakdown of fat [3]. Fat cells break down more fat, which is released into your bloodstream to be used as energy by muscle or other cells.

In most studies, this corresponds to an increase of about 3-4%, although some showed an increase of up to 8% [4]. For a person who burns 2,000 calories a day, 3-4% is equivalent to an extra 60-80 extra calories, what one would expect from a high protein diet.

Chili

Add a little heat to your food to lose weight. American scientists have found that chili, which contains the substance capsaicin, helps in weight loss. Capsaicin offers health benefits by lowering bad cholesterol (LDL) levels, reducing inflammation and increasing antioxidant activity. Another interesting effect is the activation of brown adipose tissue [5].

Some clinical trials have evaluated capsaicin consumption in metabolic rate, respiratory rate (RQ) – shows the ratio of carbohydrates and fats that the body burns – and appetite. The conclusion is that capsaicin can increase energy expenditure and fat oxidation as well as reduce appetite [6]. However, keep in mind that you may develop tolerance to the effects of capsaicin over time, which will limit its long-term effectiveness.

Red raspberries

Berries are generally rich sources of antioxidants and fiber. Raspberries are fruits that come from the plant Rubus ideaus and are categorized into species based on their color. Red raspberries contain molecules called ketones that may inhibit the growth of body fat.

Mice-based data have led to the belief that red raspberry ketones cause a more efficient breakdown of fat within fat cells, thus helping the body burn its reserves more quickly [7]. Note that the molecular structure of these ketones is similar to that of capsaicin. They also increase adiponectin, a hormone that regulates blood glucose levels and fatty acid catabolism.

Keep in mind, however, that there are natural ways to increase adiponectin, for example, exercise can increase its levels by 260% in just one week. Also, 1 kg of red raspberries contains only 1.4 mg of ketones, which is why there are supplements on the market with concentrated content.

Eggs

It may seem strange that eggs are now included in superfoods. This is because for many years they were blamed for the high cholesterol contained in their yolk. In fact, it was suggested to consume only egg whites and not yolks. In recent years, however, whole eggs have made a spectacular comeback as it has been shown that many people do not have high cholesterol.

Eggs are lower in calories than other foods, high in protein, low in saturated fat, vitamins, choline, and carotenoids [8, 9]. A study of 30 overweight women found that eating eggs for breakfast instead of buns increased the feeling of fullness and made participants eat less during the day [10].

Eggs can help you get enough of the nutrients you need if you are on a calorie restricted diet. Interestingly, almost all of their antioxidants are found in yolk.

At Vita4you.gr you will find a variety of foods!

References

  1. Metabolic Effects of Caffeine in Humans: Lipid Oxidation or Futile Cycling?
  2. Beneficial Effects of Green Tea—A Review.
  3. Green tea catechins, caffeine and body-weight regulation.
  4. Effect of a Thermogenic Beverage on 24-hour Energy Metabolism in Humans.
  5. Capsaicin may have important potential for promoting vascular and metabolic health.
  6. Could Capsaicinoids Help to Support Weight Management? A Systematic Review and Meta-Analysis of Energy Intake Data.
  7. Raspberry Ketone Increases Both Lipolysis and Fatty Acid Oxidation in 3T3-L1 Adipocytes.
  8. Effects of Egg Consumption on Blood Lipids: A Systematic Review and Meta-Analysis of Randomized Clinical Trials.
  9. Egg Consumption May Improve Factors Associated With Glycemic Control and Insulin Sensitivity in Adults With Pre- And Type II Diabetes.
  10. Short-term Effect of Eggs on Satiety in Overweight and Obese Subjects.

 

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