5 Amazing Food For Weight Loss: According To Nutritionist

Why it is important to lose fat?

Losing excess fat in the body is not only for aesthetic look but more importantly for maintaining overall health and preventing various medical conditions. Obesity can lead to serious issues such as heart disease, type 2 diabetes, hypertension, joint problems, and even certain cancers. Additionally, it impacts mental health by contributing to low self-esteem and depression.

Fat loss is a goal that many strive for, but navigating the sea of conflicting advice can be overwhelming. As a nutritionist let me try to make this journey much simpler and easy for you!

After understanding that it is important to lose excess fat let us explore five superfoods and drinks to lose body fat fast.

Green tea is renowned for its fat-burning properties, largely due to its high content of catechins, particularly epigallocatechin gallate (EGCG). A Study published in the American Journal of Clinical Nutrition found that individuals who consumed green tea extract experienced a significant increase in fat oxidation, especially during exercise. In Ayurveda, green tea’s astringent and slightly bitter taste is believed to help cleanse the body of toxins (ama) and balance the kapha dosha, which is often associated with weight gain.

How to Consume:

2–3 cups of green tea daily. To maximize its benefits, drink it without milk or sugar, preferably between meals in warm water. (You can add lemon for taste)

2. Turmeric, Amla, and ginger juice

These are hailed in Ayurveda for their amazing fat burning properties.

Turmeric is known for its antioxidant and anti-inflammatory properties. A 30-day study in 44 people who were previously unable to lose weight found that supplementing twice a day with 800 mg of curcumin (present in turmeric) and 8 mg of piperine led to significant reductions in body weight, body mass index (BMI), and waist and hip circumference

Amla is extremely high in vitamin C and antioxidants which help to increase metabolism and burn fat. A study suggests that people who consumes amla daily tend to have lower food cravings thus decreasing the daily caloric intake.

Ginger increases metabolism and increases thermogenesis (Increase in body temperature)

How to Consume:

Each of these three items is powerful in its own aspect but combining the three will give the best results. 1 hour before breakfast take 4 tbsp of amla juice, 1 tbsp of ginger and 3–4 gm of turmeric.

3. Apple Cider Vinegar (ACV)

ACV has been shown to promote satiety and regulate blood sugar levels. A 12-week study published in Bioscience, Biotechnology, and Biochemistry found that participants who consumed vinegar daily experienced significant reductions in body weight and belly fat.

How to Consume:

Dilute 1–2 tablespoons of ACV in a glass of water and drink it before meals. Avoid consuming it undiluted to protect your teeth and digestive tract.

4. Fenugreek (Methi) Seeds

Fenugreek seeds are rich in soluble fiber, which promotes satiety and regulates blood sugar. High fiber will not only improves digestion but also keeps you full with less caloric intake. A study in the Journal of Diabetes and Metabolic Disorders found that fenugreek supplementation led to reduced calorie intake and significant weight loss over time. Fenugreek is considered a natural metabolism booster in Ayurveda. It helps balance vata and kapha doshas, making it an effective aid for fat loss.

How to Consume:

Soak a teaspoon of fenugreek seeds in water overnight and drink the water on an empty stomach in the morning. Alternatively, grind the seeds into a powder and add them to your meals.

The simplest, nothing fancy yet one of the most effective drink for fat lose. Studies suggest that hot water break down accumulated fat into molecules making it easy for the digestive system to process it. Drinking hot water increases the blood circulation in the body which helps to lose fat by increasing oxidation. Big belly does not mean its all fat, in fact there is a huge lumps of digestive waste commonly known as bloating. A study confirms that after drinking hot water in the morning fastens bowel movement which improves digestion and reduce belly.

Add lemon in your hot water will give the extra benefit as a study in the Journal of Clinical Biochemistry and Nutrition highlighted that higher vitamin C levels are linked to more efficient fat oxidation during exercise.

How to Consume:

Start your day with warm lemon water. Squeeze half a lemon into a glass of warm water and drink it on an empty stomach. For added benefits, include a pinch of cinnamon or honey.

Remember the key to loose weight is to be in a caloric deficit diet which means you have to eat less than your maintenance calories. All the items mentioned above will only help you in your weight loss journey if you are in a caloric deficit. The key is to include complex carbs, and high-fiber foods like oats, pulses, daliya and avoid simple carbohydrates like refined flour, packed food and drinks, and fast food.

Foods that have simple carbohydrates are high in glycemic index which spikes the blood sugar levels and stores the energy as fats. Including complex Carbohydrates in your diet will maintain your blood sugar levels and will keep you full throughout the day which makes it easy to stay in a caloric deficit diet.

Conclusion

Fat loss isn’t about quick fixes but rather a sustainable and holistic approach. These are some simple additions to your diet that can enhance your fat-loss journey. Combining these with a balanced diet, regular exercise, and adequate sleep will yield the best results.

If you need any further guidance with your diet plan or any other health and fitness-related topic, feel free to contact me.

I am always available for any query or difficulty you have with your weight loss journey.

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