How to lose weight | Diet Plan | fast weight loss

 

Quick Body Weight Loss foods and Diet plan

    An excessive weight gain is referred to as obesity. Obesity is a function of environmental (diet, exercise, lifestyle, etc.), hormonal, and inherited (genetic) factors in varying degrees. Obesity is one of the biggest health problems in the world. It’s associated with several related conditions, collectively known as metabolic syndrome. These include high blood pressure, elevated blood sugar and a poor blood lipid profile.

    People with metabolic syndrome are at a much higher risk of heart disease and type 2 diabetes, compared to those whose weight is in a normal range.

Reasons of weight gain:

1. Fats
2. Slow metabolism
3. Hormonal changes
4. Medical conditions
5. Medications
6. Smoking and consumption of various alcoholic drinks

Best Fat burning foods

The following are the best fat burning foods which help you in weight loss,

1. Lemon Water
2. Eggs
3. Spinach
4. Olive Oil
5. Peanuts
6. Garlic
7. Avocados
8. Bananas
9. Berries
10. Dark Chocolate
11. Green Tea

1. Lemon Water

Lemon Water

Fresh lemon squeezed in water cannot lead to any actual weight loss, say experts. But if you are using this not-so-tasty beverage to replace other calorie-laden milky beverages or fruit juices, then it might help you create that calorie deficit required to lose weight. Keeping yourself hydrated is another important component of losing weight. 

This is because our body sometimes interprets thirst as hunger and thus we end up eating more than the required amount of calories. And lemon water keeps you super hydrated.

2. Eggs

Eggs

Eggs are a high-protein food that may help reduce hunger, increase fullness, boost fat burning and protect heart health. Those who ate three eggs for breakfast consumed 400 fewer calories per day and had a 16% greater reduction in body fat, compared to the group who ate a bagel breakfast.

It's no surprise that eggs are a healthful source of protein, but high protein diets can actually encourage weight loss, experts say. "One large egg has about six grams of high-quality protein, making them a good choice as part of an eating pattern that supports a healthy weight," Knott says. Iodine and selenium, both found in substantial amounts in eggs, are crucial to synthesize thyroid hormones, science has shown. And the thyroid is an organ key to weight management, as it regulates your body's metabolism.

3.Spinach

Spinach weight loss technique

Spinach is very rich in fibre, vitamins, minerals, and antioxidants. Spinach leaves are packed with a very high fibre content (higher than most green vegetables) and is also low in fat. Thus it helps in maintaining an optimal calorie control.

Steps to consume spinach juice

• Simply clean spinach leaves with lots of water.
• boil it for few minutes with black peppers (black peppers reduces diabetes) and some rock salt.
• squeeze the water extract and drink it.
• It will reduce the extra fat from body and purify the blood too.

4. Olive Oil

Olive oil weight loss technique

Olive oil is one of the healthiest fats. Olive oil is encouraged on the diet and those following the diet are some of the healthiest in the world. lt has also been linked to weight loss as well as lowering blood pressure and reducing the risk of heart disease. 

Due to the numerous health benefits of olive oil, it is typically used in cooking, but eating it raw is even healthier. A lot of health experts recommend eating olive oil in the morning, with just a dash of lemon juice.

5. Peanuts

Pea nuts weight loss technique

Peanuts are consumed in various forms all around the world. Eaten raw, like peanut butter, peanut oil, roasted peanuts, etc. Peanuts can act as a great snack when eaten raw, or even roasted. Peanuts are a filling snack, and just a handful of nuts will reduce hunger. 

Such snacks can come in handy in the middle of the day when you are hungry, do not know what to eat, and any junk will mess your weight loss diet.

6. Garlic

Garlic weight loss technique

Garlic is responsible for boosting energy levels that burn all the calories, keeping you fitter. It is known to boost your metabolism, further helping you lose weight efficiently. Garlic is a known appetite suppressant. 

It helps keep you fuller for longer, further preventing you from overeating. Eating a couple of pods of garlic on an empty stomach for weight loss is extremely beneficial. Outside of weight loss, research suggests that garlic offers additional health benefits such as Lowers Blood Pressure, Reduces Blood Sugar.

7. Avocados

Avacado weight loss technique

Avocados are high in fiber, which promotes weight loss and metabolic health. High fiber foods help reduce appetite, decrease the risk of high blood pressure, and serve to lower your cholesterol levels. 

Avocados rev your metabolism and are keto-friendly even though they are high in carbohydrates. Avocados contain a high amount of heart-healthy monounsaturated fats similar to those found in olive oil.

8. Bananas

Banana weight loss technique

Bananas are a healthful addition to a balanced diet, as they provide a range of vital nutrients and are a good source of fiber. Although eating bananas cannot directly lead to weight loss, some of the properties of these fruits may help a person reduce bloating, control their appetite, and replace processed sugars.

When compared with other fruits, like berries, bananas are higher in energy (calories), which gives them a bad reputation of not being “good” for weight loss. However, as the recommendation for a balanced diet includes 3 to 5 servings of fruit every day, bananas can certainly be incorporated into a healthy diet, even if the goal is to lose weight.

Bananas are filling, nutritious, and can be paired with a variety of other foods for a more complete snack. They also make a good dessert. A balanced diet, full of fruits and vegetables, as well as a good relationship with food, can make a bigger impact on weight maintenance than to completely stop eating certain foods in order to lose weight.

9. Berries

Berries weight loss technique

Berries - blueberries, strawberries and raspberries - are among the healthiest foods to eat on the planet. 

They are packed with nutrients and antioxidants that can protect you against several diseases and help you slim down naturally. For your breakfast, you can top berries with plain Greek yogurt, along with some chopped nuts. 

Including berries in your diet as part of a salad is another great option. Replacing more fattening snacks with berries is a brilliant way to cut the calories you get from your diet when trying to lose belly fat and flatten your stomach.  Berries are low in calories but very rich in dietary fibre, vitamin C and potassium - all of which are incredibly good for your weight and overall health.

10. Dark Chocolate

Dark Chocolate weight loss technique

Dark chocolate may aid weight loss through several mechanisms, such as by improving insulin sensitivity, reducing hunger and appetite, and enhancing mood. Consumption of cocoa has been shown to reduce levels of "bad" cholesterol (LDL) and raise levels of "good" cholesterol, potentially lowering the risk of cardiovascular disease.

However, it's important to keep in mind that dark chocolate is also high in calories and fat, and many varieties contain high amounts of added sugar. The flavonols in dark chocolate can protect the skin against sun damage by absorbing UV and helping protect and increase blood flow to the skin.

It can help you lose weight: YES! Chocolate can help you lose weight.

11. Green Tea

Green Tea weight loss technique

Green tea is an excellent beverage choice for good health. Studies suggest that it may help reduce heart disease risk and protect against certain types of cancer. Green tea contains caffeine and EGCG, both of which may boost metabolism, promote weight loss, protect heart health and reduce the risk of cancer.