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Thursday, 5 November 2015


Choosing the right foods can definitely help to speed up your weight loss efforts automatically. Get ready to burn some calories and curb your cravings with these super foods.
  1. Broccoli: Broccoli (cooked or raw) is a delicious edible green plant in the cabbage family with large flowerhead that is eaten as a vegetable. It is very low in Saturated Fat and Cholesterol and very rich in phytochemicals that helps us improve our immune system and protects us from diseases. It is also a good source of Protein, Vitamin E (Alpha Tocopherol), Thiamin, Riboflavin, Pantothenic Acid, Calcium (aids weight loss), Iron, Magnesium, Phosphorus and Selenium, Dietary Fibre, Vitamin A, Vitamin C (which helps to absorb the calcium we eat), Vitamin K, Vitamin B6, Folate, Potassium and Manganese and it is essential to incorporate more into our daily diets because of its essential health benefits which is also helpful in cancer prevention. With Nutritional facts below:
    Amount Per 100 grams
    Calories 34 (low)
     % Daily Value*
    Total Fat 0.4 g0%
    Saturated fat 0 g0%
    Polyunsaturated fat 0 g
    Monounsaturated fat 0 g
    Cholesterol 0 mg0%
    Sodium 33 mg1%
    Potassium 316 mg9%
    Total Carbohydrate 7 g2%
    Dietary fibre 2.6 g10%
    Sugar 1.7 g
    Protein 2.8 g5%
    Vitamin A12%Vitamin C148%
    Vitamin D0%Vitamin B-610%
    Vitamin B-120%Magnesium5%
    *Percent Daily Values are based on a 2,000 calorie diet, individual values  may be higher or lower depending on their calorie needs.

  2.  Apples: Apple contains polyphenols that are standout nutrients in this widely loved fruit. These polyphenols include flavonols (especially quercetin, but also kaempferol and myricetin), catechins (especially epicatechin), anthocyanins (if the apples are red-skinned), chlorogenic acid, phloridizin, and several dozen more health-supportive polyphenol nutrients. They have good antioxidant properties and aid cardiovascular activities. Apple contains vitamins and minerals as well as fibre, including both soluble and insoluble pectins, and it's also a good source of vitamin C. Apple nutrients are disproportionately present in the skin, which is a particularly valuable part of the fruit with respect to its nutrient content.They are low in Calories, sodium and fat. The fibre helps you feel full longer because it expands in your stomach as it takes less food to satisfy your hunger. These below are the nutritional facts of apples;
    Amount Per 100 grams
    Calories 52 (low)
    % Daily Value*
    Total Fat 0.2 g0%
    Saturated fat 0 g0%
    Polyunsaturated fat 0.1 g
    Monounsaturated fat 0 g
    Cholesterol 0 mg0%
    Sodium 1 mg0%
    Potassium 107 mg3%
    Total Carbohydrate 14 g4%
    Dietary fibre 2.4 g9%
    Sugar 10 g
    Protein 0.3 g0%
    Vitamin A1%Vitamin C7%
    Vitamin D0%Vitamin B-60%
    Vitamin B-120%Magnesium1%
  3. Black beans: Black beans also known as turtle beans because of their hard shell-like appearance, are classified as legumes and are commonly used in Punjabi cuisine.They contain a lot of protein and lack saturated fat that is present in red meat. Beans are extremely good fat fighters because they contain optimal combination of fat melting nutrient (protein, soluble and insoluble fibre, and a type of fat burning carb called resistant starch).
    Nutritional facts; Amount Per 100 grams
    Calories 339
    % Daily Value*
    Total Fat 0.9 g1%
    Saturated fat 0.2 g1%
    Polyunsaturated fat 0.4 g
    Monounsaturated fat 0.1 g
    Cholesterol 0 mg0%
    Sodium 9 mg0%
    Potassium 1,500 mg42%
    Total Carbohydrate 63 g21%
    Dietary fibre 16 g64%
    Sugar 2.1 g
    Protein 21 g42%
    Vitamin A0%Vitamin C0%
    Vitamin D0%Vitamin B-615%
    Vitamin B-120%Magnesium40%
    *Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
  4. Coffee: Coffee is loaded with antioxidants and beneficial nutrients that can improve your health. It raises your resting metabolism rate by 15% and can last up to four hours and burns between 35 and 55 extra calories per day which is about 245-385 additional calories burned per week. Its antioxidants (chlorogenic acids) are the major compound that slows down the production of new fat cells after your meal.
  5. Low-fat Dairy: Low-fat dairy is rich in nutrients, it has the essential calcium for fat burning and weight loss and helps to keep the digestive tract in good health. Recent studies shows that those who have deficiencies in calcium hold a greater fat mass and experience less control of their appetite. It also helps in weight loss.
  6. Eggs: Eggs are laid by female animals of many different species, including birds, reptiles, amphibians, and fish, and have been eaten by humans for thousands of years. According to research done by Rochester Center for obesity in America, consuming eggs for breakfast could help you limit your calorie intake by more than 400 calories throughout the day. One egg contains about 85 calories, but it makes you feel fuller for longer, eventually your next meal will likely be smaller. Eggs also contain rich nutrients such as protein, zinc, iron and vitamins A,D,E and B12. These are the nutritional facts of boiled egg;
    Amount Per 100 grams
    Calories 155
    % Daily Value*
    Total Fat 11 g16%
    Saturated fat 3.3 g16%
    Polyunsaturated fat 1.4 g
    Monounsaturated fat 4.1 g
    Cholesterol 373 mg124%
    Sodium 124 mg5%
    Potassium 126 mg3%
    Total Carbohydrate 1.1 g0%
    Dietary fibre 0 g0%
    Sugar 1.1 g
    Protein 13 g26%
    Vitamin A10%Vitamin C0%
    Vitamin D21%Vitamin B-65%
    Vitamin B-1218%Magnesium2%
  7. Grapefruit: Grapefruit is very refreshing, delicious, and packed with phytonutrients like flavanone glycoside antioxidants, vitamin A, lycopene. This fruit has the natural tendency to help you lose up to a pound a week without changing anything in your diet. Try eating half of some grapefruit before each meal, it will help to lower your insulin, which is a far storage hormone, and that will lead to weight loss. It also helps to curb hunger and helps to protect your heart.

  8. Cinnamon: Cinnamon is a spice obtained from the inner bark of several trees from the genus Cinnamomum that is used in both sweet and savoury foods. Like grapefruit, it helps to control your blood sugar and prevents a post-meal insulin spike, which triggers your body to store fat rather than burn it. Cinnamon is a highly delicious spice. It has been prized for its medicinal properties for thousands of years. Only 1/2 teaspoon each day to flavour your food, which will bring out the natural sweetness, rather than adding "empty-calorie" filled sugar. 
  9. Wine: Grape skin contains resveratrol which is a well-known antioxidant that stops fat storage. A glass of wine can also increase your metabolic rate for up to 90 minutes. Recent studies reveals that drinking atleast 9 ounces of Merlot or a low-alcohol red wine changed the mix of good and bad bacteria usually found in the colon in ways that can benefit your health. Combination of these bacteria aids digestion better and more efficiently.
  10. Green Tea: Green tea is so good for you that it's even got some researchers raving. Green tea is made from Camellia sinensis leaves that have undergone minimal oxidation during processing. Green tea originated in China, but has become known for many countries in East Asia. It is a great metabolism booster and is rich in antioxidants which are good fighting cancer and heart disease. A study carried out revealed that people who drank at least two cups daily for a period of three months, lost more body fat than those  who drank regular tea (ratio of 5.3 pounds vs. 2.9 pounds). They also experience a considerably greater decrease in Body Mass Index (BMI), waist size, and total body fat.

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