Melt away weight with cinnamon? Block fat with whole grains and green vegetables?
It's true-- cinnamon and higher-fiber foods (along with low-fat dairy products and seafood) just might help you reach your target weight and stay there for a lifetime.
Here is why these foods are scientifically proven to get you on the path to quick, yet safe, weight loss, and how to incorporate them into your diet.
1. Cinnamon-spiced dishes --- If you've eaten a baked apple or piece of French toast in the past week, you may have enjoyed cinnamon and not even realized it. In addition to tasting great, cinnamon maybe one of the best spices for weight loss. Consuming just 1/2 teaspoon of ground cinnamon daily may keep your waistline in check, help control your hunger, and enable you to gain more lean muscle.
Cinnamon improves insulin activity in fat cells that makes your cells use insulin more efficiently, thereby increasing sugar metabolism--a process by which your cells convert blood sugar to energy. By limiting the amount of sugar in your blood, you're depriving your fat cells of their sole source of food. And the research shows that cinnamon cuts blood-sugar levels by 20-30%.
2. Higher Fiber foods --- You get there big benefits by making more fiber-rich selections. Your body absorbs fewer calories from foods high in fiber down, which means that your body can't absorb it. This is why high-fiber foods, provided they are low in fat, also tent to be low in calories.
High-fiber foods also tent to make a meal feel larger (partially because they bulk up after they enter your stomach) and remain longer in your stomach. Since it can also take up 24 hours for higher-fiber foods to pass through your digestive tract, they can help control your appetite--and calorie intake--for up to a day.
Similarly, fiber also slows down nutrients absorption after a meal, thereby controlling your blood sugar and reducing the amount of insulin your body needs. Control your hunger by eating filling vegetables. For example, half a cup of brown rice has 115 calories; but a 100-calorie serving of fiber-rich, garlic-roasted broccoli equals 4 cups.
3. Calcium-rich daily --- The people whose diet consisted of 3 to 3 1/2 servings of low-fat dairy, or 1,200 to 1,600 mg of calcium from dairy foods, lost 11% of their total body weight. Best of all, they lost a lot of body fat, especially around the waist area. Adding three servings of low-fat dairy a day can help you lose up to 70% more weight, increase body fat loss 64%, and help you lose 47% more belly fat.
Most of us don't get enough calcium. If you are among those getting the lowest levels of calcium--225mg a day as opposed to the recommended 1,000 mg--you are 84% more likely to be overweight than if you are among those getting the highest level--1,346 mg per day. When calcium levels are not kept optimal, your body releases a hormone called calcitriol, which partly controls how fat cells work. Your fat cells get fatter-- and you gain more weight.
4. Seafood --- Seafood is one of the best sources of low-calorie, vitamin-rich. nutrient-dense protein and may also be one of the best choices if you're looking to fill up faster, control hunger, and ultimately lose weight--even if you've been unable to lose weight on other diets.
Fish scores highest on the "Satiety Index" a measurement of how full people feel during a 2-hour period after eating 240 calories worth of food, developed by obesity. The more protein, fiber, or water a food has, the more it satisfies. Since most varieties of fin-fish and shellfish provide between 100 to 200 calories per 3 1/2 ounces, based on the Satiety Index, they're among the best choices. Following the 240-calorie ceiling, you could have 7 ounces of shrimp, 21 medium-size scallops, 9 ounces of boiled lobster, 5 1/2 ounces of salmon, or 2 1/2 pounds of mussels (in the shell).
Seafood increases a hormone that controls hunger.
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