Grapefruit: Researchers at the Nutrition and Metabolic Research Centre at the Scripps Clinic in San Diego, California, found that participants who ate half a grapefruit with each meal in a 12-week period lost an average of 3.6 pounds. The 2004 Scripps study suggests that the unique chemical properties in this vitamin C-packed citrus fruit may help reduce insulin levels, which promotes weight loss. Note: If you are taking medication, check with your doctor about any potentially adverse interactions with grapefruit- Broccoli: Numerous studies link calcium with weight loss and broccoli is not only high in calcium but it’s also loaded with vitamin C which boosts calcium absorption. This weight loss superfood is not only a good source of fat fighting fibre but also a rich source of powerful phytochemicals and vitamin A that can boost your immunity and help protect against disease.
- Porridge oats: This good source of cholesterol-fighting, heart-protecting, fat-soluble fibre not only keeps you feeling full but is also packed with energy boosting vitamins and minerals.
- Sunflower seeds: These seeds are a powerhouse of nutritious protein, vitamins, minerals and nutrients that boost energy and metabolism and promote weight loss.
- Apples: Apples contain pectin. This chemical is also found in most berries, and fresh fruit. The pectin is in the cell walls of most fruits, especially apples. Pectin limits the amount of fat your cells can absorb.
Cinnamon: An increasing number of studies show that cinnamon contains substances which can help the body convert sugar into energy so it’s less likely to be stored as fat. You can sprinkle cinnamon on your porridge in the morning along with some nuts or seeds.- Soya: Soyabeans contain lecithin, this chemical will shield your cells from accumulating fat. Like a shield, this chemical prevents fat from forming on your cells. It will also break down fatty deposits in your body.
- Fish oil: Oily fish (salmon, mackerel and herring) won’t just keep you flexible, according to a recent Australian study it could help you fight fat, if you are a sufferer of insulin resistance (a common metabolic problem). Scientists found that overweight and obese people with insulin resistance who exercised for 45 minutes three times a week and took a fish oil supplement lost four and a half pounds in a three month period whereas equivalent exercisers who took no fish oil lost none. The fish oil supplement I use in the clinic is Mega EPA.
- Almonds: Studies presented at the 2005 Experimental Biology Conference in California, for example, showed that adding almonds to your diet may contribute to greater satiety and may prevent weight gain — the researchers hypothesised that their high levels of fibre and protein could be responsible.
- Green tea: Research suggests that green tea extract can boost metabolism and by so doing aid weight loss. It has also been reported to contain anti-cancer properties and help prevent heart disease. (See my book Fat around the Middle for more tips on losing stubborn weight).
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