In this modern era where obesity is at the peak, everyone wants to look slim but how much effort you are putting towards it Zero. Fat loss or muscle gain everything is related to the food or nutrition we are providing to our body.
Here is the list of top 6 food for fat loss you should eat.
1. Whole Eggs
Eggs are one of the best food available in the world. Eggs provide you with both fats and protein which makes you feel full for a longer time. Eggs also provide you with many nutrients you need on a diet. Egg yolk can provide almost all nutrients (in less quantity) of eggs in breakfast induce fat loss (if you are following a diet).
Another study when people consume egg-based breakfast instead of bagel they have induced satiety and consequent weight loss is determined.
2. MCT Oil
When we extract MCTs from coconut oil and palm oil we get MCT oil. MCT stands for Medium-chain Triglycerides.
A study shows when we add MCT oil in our diet it improves our weight/fat loss process.
MCT has medium chain length due to this they absorb rapidly and transfer into the liver immediately where they get converted into Ketones to use as a fuel.
Another study shows that MCT can induce weight loss and without affecting our lipid profile.
MCT oil can be beneficial in your fitness journey.
3. Yogurt
Yogurt contains healthy gut bacteria which can help in maintain our digestive system properly.
A study shows that the consumption of yogurt can lead to lower BMI. There is not a direct relation between yogurt and fat loss but the study shows that adding yogurt to our diet can facilitate the fat loss process.
Yogurt has a strong contribution to regulating/maintaining our energy metabolism. Yogurt has healthy gut bacteria which has an important role in our appetite control which may strengthen our immune system.
The 10-week study suggests that consuming fortified yogurt for 10 weeks can improve body composition and metabolic parameters.
4. Oily/Fatty Fish
Good source of omega-3 fish is always the best food available for quality protein and fats. Both macronutrients keep your satiety at bay for a long time overall reduce the intake of food.
A fish may benefit or reduce the inflammation in adults.
A 6-week study in which subject consume fish oil have increased lean mass and lose fat. This also lowers your level of cortisol (stress hormone).
Another study shows that daily consumption of fish and omega 3 reduces the risk of cardiovascular disease and lowers your blood pressure.
5. Whey Protein
Whey protein has a reputation that helps build muscles. Apart from this whey has many other benefits in our body like an increase in strength, lean mass gain, and losing a significant amount of weight.
A study shows that intake of Whey protein can suppress our fullness hormone which makes you feel full for a longer time.
Whey protein is a go-to meal for anyone it helps reduce your body fat and triggers muscle gain simultaneously. To know more about protein, click here.
6. Dairy
A study shows that diary products substantially have a greater effect and help in fat loss.
Another study stated that eating full-fat dairy products can help in diabetes and suggest that we should start eating full-fat dairy products.
A study shows that lower intake of milk and dairy products can lead to increased risk of cardiovascular disease, type 2 diabetes, poor bone health, and many other diseases.
CONCLUSION
A nutritious lifestyle is important for all of us. Eating an adequate amount of protein with other nutrients is important to lead a healthy and fit life. Lower intake of protein can lead to muscle loss and can cause many severe diseases.
Obesity is the first step towards the vicious cycle of disease which is never going to stop unless you change your lifestyle. Eating healthy and nutritious food is important for all whether it is kids or adults. To learn more about nutrition and fat loss click here.