A very thorough article that identifies six foods to help you feel fuller longer; thereby aiding your weight loss efforts. They include:
1. Fiber
"Eat at least 20 grams of fiber per day from whole grains, fruits, and vegetables. Fiber helps keep you feeling full longer--a big benefit when you're trying to lose weight."
2. Calcium & Vitamin D
"Strive for three servings of calcium- and vitamin D-rich foods a day. These nutrients often occur together in foods, especially dairy."
"In a study from Johns Hopkins Bloomberg School of Public Health, college students who came closest to meeting the three-a-day dairy requirement while eating an otherwise healthy diet weighed less, gained less, and actually lost belly fat, compared with students who consumed little or no dairy."
"Moreover, vitamin D by itself may play a role in weight control. Extra body fat holds on to vitamin D so that the body can't use it. This perceived deficiency interferes with the action of the hormone leptin, whose job is to tell your brain that you're full. And if you can't recognize when you're satiated, you're more likely to overeat."
3. Good fats
"These include monounsaturated fatty acids and omega-3 fatty acids, found in oils, nuts, avocados, certain fish--and yes, even chocolate!"
"Eat 3-4 servings daily."
"A study published in the journal Appetite shows how these fats--besides being good for your heart--can help you feel fuller longer after meals."
4. Protein
"Aim for three servings of lean protein (such as fish, white meat chicken and turkey, pork loin chops, and lean beef sirloin) per day. In addition to being an essential nutrient, protein helps to keep you feeling full longer, which is a big benefit when you're trying to lose weight."
5. Water
"Studies from Stanford Prevention Research Center suggest that water helps promote weight loss in two ways."
"First, drinking more water--at least 4 cups per day--was linked to a 5-pound weight loss over the course of a year. According to the researchers, this amount of water increases the amount of energy or calories your body burns."
"Second, substituting water for sugary drinks--sodas, sports drinks, flavored drinks, and sweetened milks, coffees, and teas--resulted in even more weight loss. The exact number of pounds lost depended on how many sugary drinks were consumed in the first place, and how many were replaced with water."
6. Green Tea
"Sip at least 3 cups of green tea every day. Catechins, the antioxidants found in high amounts in green tea, have been shown to be helpful in promoting weight loss, specifically belly fat."
So which of the aforementioned rules are you adding to your new nutrition plan?
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http://shine.yahoo.com/healthy-living/6-eating-rules-faster-weight-loss-153600264.html