All types of beans should be on the menu regularly. They provide a range of nutritional highlights including plant-based protein, fiber, vitamins, minerals, and antioxidants. A bean-heavy, a fiber-rich diet is as effective as a lower-carbohydrate approach for weight loss, but far superior when it comes to improving cholesterol levels.
Why? Omega-3 fatty acids, of course! People who swallowed an omega-3 supplement daily and performed cardio for little more than two hours a week, reduced their body-fat percentage while simultaneously lowering their heart-hampering blood triglycerides and raising HDL ("good") cholesterol numbers.
3. GREEN TEA
Green tea is an ancient beverage with modern tummy-melting powers. In a recent study out of the Journal of the International Society of Sports Nutrition, participants who were provided with a caffeine-free green tea extract experienced a 25 percent higher rate of fat oxidation during exercise than those who received a placebo.
4. CAULIFLOWER, BROCCOLI, KALE, BRUSSELS SPROUTS
These types of vegetables are nutrient-dense and often high in fiber, meaning they can fill you up on fewer calories and won't negatively impact blood sugar levels. Higher-glycemic vegetables like potatoes, corn, and peas don't appear to have the same satiating powers.
Pterostilbene, an antioxidant compound found in these blue health bombs, may help keep pudge at bay by reducing the activity of enzymes involved in fat storage, while also enhancing fat oxidation.
6. GREEK YOGURT
People starting a fat-loss phase rid their fridge of dairy. No more! A Journal of Nutrition study determined that overweight people who exercised daily and followed a high-dairy, high-protein diet (while also keeping their calorie intake in check) lost more body fat and gained more lean body mass than people who took in the same number of calories but adhered to less protein and less dairy.
7. HOT SAUCE
Turn up the heat of your meals, and you can also expect to melt away more fat. Capsaicin, the pungent compound that gives the chili peppers in hot sauces their fiery kick, is believed to be among body fat's worst enemies by cranking up metabolism and enhancing fat burning. Capsaicin can also bolster satiety, resulting in improved calorie control.
8. FROZEN BANANA
When frozen bananas are blended into protein shakes, they instantly make the drink deliciously thick and creamy, which also adds more volume to your meal and more carbs to replenish you after a tough workout.
9. STEEL-CUT OATMEAL
Oats contain a bounty of hunger-fighting soluble fiber that can help you avoid vending-machine temptation and its waistline repercussions. The only downside: Taking the time to cook steel-cut oats in the morning isn't always feasible. To speed up the process, soak the oats in water overnight, which can slash cooking time by half.
10. CHIA SEEDS
Chia seeds may help you crush hunger and cravings. That's because they are plush insoluble fiber, which can swell in your stomach when mixed with liquids to create a sense of fullness to help silence a raging case of the munchies, so you become less tempted by nutritional landmines that can derail your diet.