We all know that changing your habits and transferring into a healthier diet can be quite tricky on various levels and in many ways. It is extremely easy to find yourself confused with mixed information on what you should eat, drink and do.
It all comes down to creating healthier food environment for yourself and space to introduce healthy, beneficial habits.
I have picked out some of the best weight loss foods you should always have at home.
Of course, at first it might seem to be really simple – you probably should look into your pantry, cupboards and fridge and go through all of the food that may turn out not to be the healthiest and best for you during your weight loss journey or introducing healthy diet.
Candy, sugary-packed cereal, unhealthy snacks that can be a killer for any weight loss plan and diet, highly processed food that brings just as many issues to deal with for your body as pleasure for your tastebuds.
All of these sound kind of obvious, right?
Then, we have all of the things that are considered a trap – things that SEEM to be healthy, they SEEM to be helpful, but the harsh reality is: they are not.
These are usually disguised under a name of “light”, “diet” – diet drinks, diet cereal, diet bars, and so on.
The list is never-ending – and the truth is, ninety-nine percent of them are just a marketing catch used by big corporations to make you buy they products no matter if you’re ‘on a diet’ or not.
To learn everything about WHY said products are unhealthy and bad for your body, click here!
But what about things that SHOULD be in your pantry? What about items and food that should become your best friends as soon as you start introducing a healthy diet and change your eating habits?
Here are 7 things to have in your pantry that will make you lose weight!
7 Weight loss foods you should always have at home
1. Cayenne Pepper
Cayenne pepper is part of the chilli pepper family and is commonly used in many different dishes around the world.
Not everyone has a tolerance for spice though! So maybe introduce it slowly to your meals by adding small sprinklings and as you get a little more used to the heat you can spice it up a little more!
Cayenne pepper contains the compound capsaicin which not only gives it heat but also provides numerous other health benefits such as it may lower blood pressure, aid digestion, may reduce cancer risk, improve psoriasis and help relieve pain.
Research shows that capsaicin can help boost metabolism which results in more calories being burned daily.
Another study also show that capsaicin helps reduce hunger and make you feel fuller for longer.
2. Apple Cider Vinegar
It is widely known that apple cider vinegar, or ACV is great for your health!
But studies have been done on the link between apple cider vinegar and weight loss and the results are interesting!
A study shows that ACV may help with weight loss.
Participants drank 15ml of ACV with lunch and dinner and ate a diet that was 250 calories less than their daily estimated requirements. The study found that ACV significantly reduced weight. Over the 12 week period the participants who took ACV lost an average f 8.8 pounds whereas the participants who didn’t take ACV only lost 5 pounds.
During this study it was also discovered that ACV lowered cholesterol levels.
All Apple Cider Vinegars are NOT the same!
Tumeric is a spice renowned for its intense flavour, smell and bright orange colour!
It contains the chemical curcumin, which is thought to reduce inflammation and aid weight loss.
A study was done on 44 overweight people who took curcumin twice per day for one month.
The results showed a decrease in body fat and an increase in overall weight loss by up to 5%.
Turmeric can be used loads of different ways. You can blend it in smoothies, juices, coffee, tea, add it to curries and many other savoury dishes.
4. Green Coffee Bean Extract
Green coffee is the un roasted version of the roasted coffee beans you would normally find in supermarkets, coffee shops etc.
When coffee beans are roasted they lose a high amount of the chemical chlorogenic acid. This active ingredient is said to have many health benefits, including weight loss.
Many studies have shown that caffeine can boost your metabolism 3%-11%
Although green coffee does contain a certain amount of caffeine, the main metabolism boosting/fat burning active ingredient is thought to be chlorogenic acid.
A small study was done in 2012 where 16 overweight people were given doses of green coffee extract or a placebo in seperate 6 week treatment periods, followed by 2 week cleansing periods to minimise influence of preceding treatments.
There were also no significant changes to their diet over the course of the study.
As a result there were significant decreases in body weight, body mass index and body fat percentage.
There was also a slight decrease in heard rate.
These reductions happened when the participants were taking the green coffee extract.
Cinnamon is rich in antioxidants and is especially effective in helping to stabilize blood sugar which could reduce appetite and hunger.
A study shows that a compound found in cinnamon can mimic the effect of insulin and help the transportation of sugar from the blood stream to cells to be used as fuel.
Cinnamon can be used in loads of ways, such as in coffee, plant based healthy desserts, Smoothies, shakes, oatmeal and granola.
Oregano has a powerful compound called carvacrol they may help promote weight loss!
Studies suggest that supplements containing carvacrol have been found to have significant impact on some of the genes and proteins that control synthesis of fat in the body.
Oregano is a herb belonging to the same family as Thyme, rosemary, sage, mint and basil.
You can use it in a fresh herb form as a way to add taste to dishes or you can use it in an oil form. It is an effective antibiotic, anti-fungal and may lower cholesterol levels.
Nuts are high in healthy fats, antioxidants and protein and low in carbs.
Studies show diets high in protein and fat and low in carbs can help with long term weight loss and reduction in visceral “belly” fat.
The fibre and protein in almonds are said to keep you fuller for longer and keep your digestive health under control.
If you’re truly ready to lose some weight, change your lifestyle and learn how to manage your weight long term, the 21-Day Weight Loss Plan & Wellness Guide will teach you just that…and loads more!