Let’s face it; if you want to reach your ideal weight without dieting, you need to approach the goal from every angle.
You probably already know that fiber and protein are critical to help you boost metabolism and feel full longer.
But this is only the beginning, though, as science is finding many other nutrients to be just as critical.
These nutrients can help you:
– Rev-up your metabolism
– Support the processes that burn more fat
– Deactivate the mechanisms responsible for storing belly fat
Here are the best ways to enjoy more of these nutrients:
#1 Potassium helps flush excess water weight and sodium from your body. (It also helps you recover from your workouts faster, so you can exercise more.) The USDA says the best sources of potassium are bananas and molasses.
Diet Tip: Add always a banana to your breakfast cereals or smoothies.
#2 Monounsaturated fats are the good kind of fat found in olive oil, avocados, and dark chocolate. Monounsaturated fats help you feel full so you are less likely to overeat.
A recent study published in Nutrition Journal found that eating a half an avocado before lunch led to a 40% decrease in hunger for hours.
Diet Tip: Use olive oil for dressing, snack on dark chocolate, and enjoy 1/2 an avocado before lunch.
#3 Choline (One kind of vitamin B) blocks the genes that cause your body to accumulate fat around your liver.
The best source of choline is egg yolk, but it is also found in lean meat and green leafy vegetables.
Research shows that those who eat high protein foods, such as eggs, for breakfast lose more weight than those who eat bagels or other high carb breakfasts.
Diet Tip: Have a protein-rich breakfast. Boost your fiber intake by tossing in 1/2 cup of chopped red peppers to scrambled eggs. You’ll get more than 100% of your daily vitamin C needs.
#4 Calcium blocks two of the biggest fat storing hormones, Calcitriol, and Cortisol.
One study found that those who ate 6 ounces of fat-free yogurt with meals lost nearly twice as much belly fat than those who cut calories alone.
A second study found that three glasses of calcium-fortified orange juice each day helped dieters lose nearly ten times as much weight.
Diet Tip: Have fat-free, Greek yogurt with meals and drink calcium-fortified orange juice for breakfast.
#5 Omega-3 fatty acids reduce inflammation and deactivate the genes responsible for fat cell growth.
Omega-3s offer the added benefit of being heart healthy as they lower your triglycerides and blood pressure. The best sources of omega-3s are oily fish, flaxseed and walnuts.
Diet Tip: Add a handful of chopped walnuts to your salads or Greek Yogurt.
#6 Arginine is an amino acid that revs up metabolism.
One study found that overweight adults who consumed just a quarter cup of almonds each day for six months lost 62% more weight. Lean meats, cheese, and beans are all good sources.
