Different foods have different impact on body, hunger and Hormones and calories we burn. Following are the 5 weight loss diet that are evidence based.
Table of Contents
5 Most Popular Weight Loss Diet
Eggs are rich in protein and one of the most effective weight loss food. They are high in protein, low in calories and also loaded with all sorts of nutrients. As compared to less protein foods, High protein foods used to increase fullness and reduce appetite.
Moreover, eating eggs in breakfast may help to 60% greater weight loss over 7-8 weeks, than to eating bagels in breakfast.
Studies show that eggs don’t affect blood cholesterol and don’t cause heart attacks. If you want to lose weight, then egg is best weight loss diet. It contains high amount of healthy fats, protein, and low amount of calories.
Study of 30 overweight women shown that eating egg in breakfast, made them eat in less amount for 36 hours. Another research shows that Egg in breakfast increase weight loss on calorie restricted diet compare to bread.
(2) Legumes and Beans
Legumes and Beans are best to lose weight. It includes kidney beans, lentils, and black beans. It contains high protein and fiber, which lead to satiety. Legumes also contains some resistant starch. Main problem is that, a lot of people have troubles tolerating legumes. So it’s important to make them properly.
According to a latest study which is published in Archives of Internal Medicine, by eating more legumes and beans improved the blood sugar control. It also have shown decrease heart disease risk for type 2 diabetes patients.
In another study, adults have shown better blood sugar who included almost a cup of legumes in their diet on daily basis for a month. Also greater decrease in blood pressure as compared to those whose used whole-wheat products in their diet .
According to a research, regular bean eaters have small waistlines and a 25% lower risk of obesity. It’s because they are a top source of fiber. Research has also shown that every gram of fiber which we eat, we eliminate about 7 calories.
Health experts agree that is avocados include in healthy diet. Avocados are loaded full with healthy fats though most fruits are high in carbs. They are high in monounsaturated oleic acid, which is same kind of fat found in olive oil.
Avocados are perfect additions to salad, as research show that it increases the nutrient uptake from vegetables. It also contains important nutrients, including potassium and fiber which is best for burning calories.
According to a recent study, An avocado provides almost 20 vitamins, phytonutrients and minerals essential for healthy weight management, including 15 grams of satiating fiber and 60 percent of your daily requirement for vitamin K — a nutrient that regulate insulin sensitivity and sugar metabolism.
According to Latest study in the journal Diabetes Care, males and females have shown a 20 percent lower risk of developing diabetes in 10 years whose vitamin K intake was amongst the highest 20 percent of subjects than those whose intake was amongst the lowest fourth.
Vinegar is most popular natural for natural health. Some research suggests that vinegar is very useful to burn calories. One research shows that 15-30 ml of vinegar per day for 12 weeks cause weight loss of 2.6 – 3.7 pound, or 1.3 – 1.8 kg.
Research suggests that the acetic acid which presents in vinegar may lead to reduce obesity and lose belly fat in several ways:
- In one study, acetic acid decreased blood sugar levels by improving the ability of the muscles and liver to take up sugar from the blood.
- In the same study, acetic acid also decreased the ratio of insulin, which helpful in fat burning.
- Another study exposed, acetic acid increased the enzyme AMPK, which enhances fat burning and reduces fat as well as sugar production in the liver.
- Acetic acid also protected from obesity and improved the expression of genes that decreased liver fat and belly fat storage.
- A study found a great improvement in the genes responsible to burn fat, which led to reduced obesity and less body fat buildup.
Most of studies have shown that people who eat more fruit is healthier that people who don’t. Fruits have some properties that make them weight loss friendly.
They have a very low energy density and also they take a while to chew, though they contain sugar. The fiber helps avoid the sugar from being released very quickly into the bloodstream.
The people who may want to minimize or prevent fruit are only those who are on a low-carb diet.
Grapefruit is one of the energetic fruit that deserves to be highlighted, because according to many health experts it have direct effect on weight loss.
In a study of 90 obese individuals, eating one fresh grapefruit just before meals caused weight loss of 3.8 pounds over a period of twelve (12) weeks.
They contain fiber that prevents the sugar from being released into bloodstream. Fruits are effective addition to weight loss diet.