Are you too lazy to get up and exercise? Here are some weight loss foods that can help you lose the extra kilos by dietitian Swati Bathwal.
If you are worried about the second wave of pandemic and unable to hit the gym, if you are not able to go for long walks as the temperature is soaring high, the following foods below will assist you to lose weight. These ingredients below either activate your brown fat (a type of fat which we inherit from birth and keeps our body warm), activation of brown fat helps burn the white fat (a type of fat that makes us fat) or it controls blood sugars and cravings or decreases appetite. These ingredients all together will increase your metabolism.
1. Green Tea
Green tea leaves which are organic and not over-processed, contain a compound catechins which helps in boosting our metabolism. The reason why I ask organic leaves is that many leaves go through processing and they lose their antioxidants, some leaves are also contaminated with lead. I am not talking about green tea extracts or supplements here as fresher the leaves the better it is. Drinking a cup of tea burns 10 calories and if you drink four cups of tea in twenty-four hours you burn 80 calories, which is equivalent to about 30 minutes of walk. This is because supplements can contain contaminants that aren't effective in weight loss. The catechins in tea help in boosting the metabolic rate and it is highest in green, oolong and white tea.
2. Dried ginger or Sonth
Sonth works better than fresh ginger as dried ginger has a compound called gingerol which is proven to activate the brown fat. When brown fat is activated, it helps burn the white fat. In research, the more activated your brown fat, higher is the rate for weight loss. When we add ½ teaspoon of ginger powder in water or take it in our meals, it helps increase our metabolism by 10% and burn our body fat.
3. Green leaves
Green leafy vegetables or greens have a compound called thylakoids. Thylakoid's membrane binds with the lipase enzyme -the fat absorption enzyme and blocks the fat absorption. Moringa leaves, coriander, spinach, kale, radish greens, wheatgrass is easily available in the house and can be added to the diet. Add some mint or curry leaves to your diet every day. Greens increase the satiety hormone CCK in our body and decrease the hunger hormone ghrelin. Just about adding 1 cup greens to your meals will work like any “fat blocker medicine”.
4. Apple cider Vinegar
Vinegar activates 'protein kinase enzyme' in the cells. This enzyme helps in burning the fat instead of storing it. Vinegar has been used for treating obesity for centuries. Vinegar helps in reducing fat which is stored around the organs, it reduces about an inch off from waistlines within 2-3 weeks if consumed regularly. An optimal 2 tablespoons are required for the day but using that amount for your drink will make your drink tart. So, add 1 tablespoon in this drink and the rest through the day. Remember, only 2 tablespoons are enough. So, take 1 teaspoon apple cider vinegar after each meal. You can also add balsamic vinegar to your salads and If you crave for a slice of crispbread, dip it in balsamic vinegar to reduce the absorption of excess glucose.
Cinnamon comes in 2 different varieties. Ceylon variety of cinnamon, helps in controlling blood sugars and insulin resistance. For those women who suffer with polycystic ovarian syndrome, it works wonders in inch and weight loss. For people who have diabetes or at risk of pre-diabetes ceylon cinnamon works as an elixir. Remember, Indian/ Chinese variety – cassia bark is toxic to the liver, hence consume ceylon cinnamon and just about ¼ teaspoon a day only. Add this to yoghurt or to your pulao or rice or simply mix it with apple cider vinegar.
6. Flaxseed powder
Are you constantly feeling hungry or within 2 hours of consuming a meal? All you need to do is powder some flaxseeds in the blender and use this powder 1 teaspoon a meal to control your appetite. A recent study found that just by consuming 1-2 tablespoons flaxseed powder a day, people lost 10 kgs in 3 months. It was obvious that these people were also on a calorie-controlled meal. Mix flaxseed powder to your juices or soups or add it to daals or your chapatis, it is also an excellent source of omega 3 for vegetarians.
Remember, every individual has their taste and preference and health needs. Remember, movement is the key to weight loss and there are no fancy diets which we learning, we are just remembering what we have forgotten. Eat fresh, natural meals and watch the timing of your meals.
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