More fiber and metabolism-triggering foods are the secrets to a successful diet, nutritionists say. Nutritionists also recommend homemade horseradish balm for the removal of fat from the waist.
If we want to lose weight, no drastic diets are needed. It is enough to reduce the portions and intake of foods that gain or stimulate appetite and replace them with foods that activate metabolism.
First of all, these are fiber-rich foods, whether they be water-soluble or insoluble. They contain, first of all, cereals, bread and other baked goods made from whole grains. Vegetables are rich in fiber as well as fruits but should be eaten whole without peeling, because the bark contains the highest proportion of fibers.
One of the benefits of these foods is that they need to be chewed longer, which gives more time for the body to send a ‘message’ to the brain that you are fed, which will help you eat less and lose weight more easily.
When we eat soluble fiber, it is important to bring in enough liquid, so it is good to combine these foods in soups, stews, and similar foods ‘on a spoon’. foods, so they help lower blood sugar and triglyceride levels.
So there are no sudden jumps or falls in blood sugar and you won’t be hungry soon after a meal. This group of foods includes, among others, barley, oats, lentils, carrots, celery, cucumbers, and beans. Of the fruits, there are apples, oranges, pears, strawberries, and blueberries. They also contain nuts and flax seeds and psyllium husks.
But do not neglect other root vegetables, as well as green leafy vegetables, broccoli, cabbage, tomatoes, legumes, and onions, as they contain equally important insoluble fiber, the nutritionist points out. There are also wheat and corn bran, couscous and brown rice.
– Since insoluble fibers absorb water, you will certainly feel thirsty after consuming these foods and it is very important to replenish the liquid. In combination with water, insoluble fibers promote the emptying of the intestines and help the body to eliminate harmful substances as soon as possible.
Most people do not eat enough fiber because it consumes on average 10 to 15 grams of fiber per day, while a healthy adult should consume at least 25 to 35 grams of fiber daily, broken down by meals. On average, we should eat three times as much fiber as usual.
By comparison, one average apple contains 3 to 3.5 grams of fiber, while 100 grams of chia seeds contain almost 35 grams of fiber and are among the best sources of fiber in the world. The same amount of flax seeds contains 27 grams of fiber, so it’s a good idea to get in the habit of adding seeds to salads and stews.
Only one hundred grams of almonds contains half the recommended daily amount of fiber, which is 12.5 grams, followed by dark chocolate, which is about 11 grams of fiber per 100 grams, and oat grains contain a similar amount of fiber.
For even better slimming results, try the recipe for horseradish balm, with a 10 cm waistline cut in three weeks, and recommended by many nutritionists.
With horseradish, you can lose as much as 10 centimeters at the waist, according to dr. Irina Stefanovska. Dr. Irina Stefanovskaya considered the best Russian herbalist, claims that the recipe for a revolutionary balm she designed can help women and men lose as much as 10 inches at their waist in just 3 weeks. Her recipe is really simple and made with natural ingredients. The secret ingredient in balm is horseradish.
Stefanovska claims that horseradish is a key supplement to fatty foods, as it helps the food digest more quickly and also promotes the development of good bacteria in the gut. Horseradish helps in weight loss, cleanses the body and improves metabolism. It is rich in vitamin C, B1, B6, B12, iron, magnesium, calcium, and phosphorus.
Recipe: Horseradish balm
Ingredients: 125 grams of horseradish, 3 lemons, 3 tablespoons of honey
- Chop the horseradish and place it in a blender.
- Stir until the mixture is smooth.
- Wash the lemons well, cut them and peel them.
- Add the chopped lemon to the blender, then the honey and mix until all three ingredients are melted.
- You can keep the mixture in a jar in the refrigerator. Take one tablespoon of the mixture twice a day for a meal. The results in three weeks will be amazing.
Foods That Promote Weight Loss
Today, theories are rejected that eggs raise cholesterol and should, therefore, be avoided and are increasingly being highlighted as a desirable food if you want to lose weight. They are rich in protein and healthy fats and they are satiating even though they are low in calories.
Thus, one study conducted among 30 overweight women who ate breakfast eggs showed that they ate less for the next 36 hours, while another similar study found that if we ate breakfast eggs, they would accelerate weight loss if we were otherwise keeping an eye on calories.
Green leafy vegetables
Kale, spinach and similar leafy vegetables are low in calories and carbohydrates and are rich in fiber. Plus, filling a plate with vegetables is a great way to increase your meal volume without increasing your calories. The high proportion of important minerals and antioxidants should not be neglected.
Oily fish like salmon are low in calories and contain high-quality protein and healthy fats and many other nutrients. Fish and seafood, in general, provide a significant amount of iodine, which is important for proper thyroid function and maintenance of optimal metabolism.
Salmon also contains a high proportion of omega-3 fatty acids, which have been proven to help reduce inflammation in the body that is the main culprit for the development of obesity and metabolic diseases. It’s the same with sardines and other oily fish.
Broccoli, cauliflower, cabbage, and similar vegetables are rich in fiber and a decent amount of protein compared to other vegetables. The combination of protein, fiber, and calorie poverty makes it the perfect food for those who want to lose weight. It is best consumed by steaming.
Non-fat parts of beef and chicken
More recent studies show that unprocessed red meat (fresh meat that has not been smoked or processed) does not increase the risk of heart disease or diabetes, as well as cancer. On the other hand, it is rich in protein, which is an important ingredient in the diet.
Research has shown that increasing your protein intake to 25 percent to 30 percent of your total calories can reduce your craving for meals by as much as 60 percent and help you accelerate weight loss. If you are on a low carb diet, you can eat lean meat, but if you are on a moderate or high carbohydrate diet, it is more appropriate to choose ‘lean’ pieces.
Potatoes contain an exceptional variety of nutrients. It is very rich in potassium, which plays a significant role in lowering pressure. Cooked potatoes are especially useful because you will feel satiated sooner. However, only cooked potatoes are recommended, not fried.
When cooked, allow it to cool for a while, because it then releases large amounts of resistant starch, a fiber-like substance that has been proven to have numerous health benefits, and even that has the effect of losing weight.
Tuna is another low-calorie, high-protein food. It is a lean fish, not much fat in it, and therefore useful. However, if you are trying to emphasize protein intake, be sure to choose tuna that is canned in water and not in oil.
Beans and legumes
Lentils, black beans, beans, and chickpeas contain a high amount of protein and fiber, which are two essential nutrients that lead to a feeling of satiety.
In addition, they retain resistant starch, but some people have problems with legume tolerance, so this can be a problem. That is why it is important to prepare them properly – with soaking and discarding the first water in which they are boiled.
Low energy meals and diets encourage people to eat fewer calories. Most low energy foods are foods that contain a lot of water, such as vegetables and fruits.
For this reason, it is recommended to eat soups, stews and similar soup combinations. Many studies have shown that consuming certain foods so prepared makes people feel satiated and eat significantly fewer calories.
Fresh cow cheese
Eating lots of fresh cheese is a great way to increase your protein intake, and it is good that it contains very little carbohydrates and fats.
Because of this, fresh cheese will satiate you quickly and keep you full, with relatively few calories. Cheese also contains a high content of calcium, which has a significant function in burning fat.
While most fruits are rich in carbohydrates, avocados are full of healthy fats, especially oleic acid, the same type of fat found in olive oil.
It is a great addition to salad because studies show that avocado fat increases the intake of nutrients from vegetables by 3 to 15 times. Avocados are also a good source of fiber and potassium.
Apple cider vinegar
Several studies on humans suggest that apple cider vinegar may be useful for those trying to lose weight, so it is very popular. People often drink it too, so they spoon the vinegar in half a glass of water.
One study among obese people found that 15 or 30 ml of vinegar a day for 12 weeks could contribute to losing up to four pounds. Vinegar has also been shown to reduce the sudden rise of sugar after eating.
Despite their high-fat content, they are a great snack that contains balanced amounts of protein, fiber, and healthy fats. Studies have shown that they affect metabolic health and even contribute to weight loss. But be careful not to overdo it.
They contain capsaicin, which has been proven to help reduce appetite and burn fat. Moreover, capsaicin is marketed as a dietary supplement and is a common ingredient in many commercial weight loss supplements.
One study found that just a gram of chili peppers reduced appetite and increased fat burning in people who did not consume peppers regularly.
But for those who are accustomed to eating angry foods, the effect has been less, suggesting that a dose of tolerance develops with consumption. Spicy foods can irritate the stomach and intestines, it is recommended to eat it in small quantities and – occasionally.
Numerous studies have shown that people who eat the most fruits (and vegetables) tend to be healthier than those who prefer other foods. This is especially true for fruits that do not have high sugar content.
Half a grapefruit before eating contributes to weight loss and no diet because it blocks the enzymes that store fat and carbohydrates.
Canadian scientists have found that grapefruit helps regulate insulin levels and blood glucose levels. It helps with type 2 diabetes and is recommended for anyone who has problems with unstable blood sugar levels.
Chia seeds are among the most nutritious foods on the planet. They contain a high proportion of carbohydrates, but most of these carbohydrates are fiber, which is extremely important for digestion and weight loss.
Due to the fiber they contain, the seeds can absorb 11 to 12 times the weight in water and turn into a gel that gives a feeling of satiety in the stomach.
Coconut oil is rich in fatty acids that boost satiety and increase the number of calories burned.
It is rich in probiotic bacteria that improve gut function and helps protect against inflammation and resistance to leptin, the hormone that regulates metabolism.
Only 20 calories in 100 grams of cabbage, and in order for the body to digest it, it also needs three times more calories. For cooked cabbage, the body will spend twice as much. It is an excellent source of Vitamin C, beta-carotene and Vitamin A, as well as minerals.