According to nutritionist Li Wanping in Taiwan, as age increases, hormonal changes and a decrease in metabolic rate make gaining weight easy and losing weight difficult. However, the 4 foods below have the ability to boost metabolism and support weight loss.
Li Wanping shared in a program on nutrition that as we age, hormonal changes, excessive stress, low calorie intake and many other factors contribute to a decrease in metabolic rate. of the body, making weight loss increasingly difficult. However, you can turn the situation around by consuming the following foods:
Onion
According to scientists at Hokkaido Information University in Japan, onions are a rich source of a flavonoid called quercetin. Quercetin has antioxidant and blood pressure-lowering effects, and can also help fight visceral fat – the dangerous type of fat that surrounds the organs in the abdomen. Eating onions can prevent fat accumulation and promote metabolism. Onions also contain sulfide, which has antiseptic effects, enhances immunity, causes sweating and reduces fever. Experts recommend eating half an onion every day.
In one study, participants were given 9 grams of onion powder per day for 12 weeks, while maintaining their usual diet and exercise regimen. Their lipoprotein cholesterol was measured at baseline and after 12 weeks. The results showed that people with lower levels of high-density lipoprotein cholesterol tended to accumulate less visceral fat.
In addition to weight loss benefits, onion powder users also experienced improvements in liver function. It is worth noting that you should not peel all the onion skins. A study in the Journal of Agricultural and Food Chemistry found that the outer layers of onions contain the highest levels of beneficial flavonoids. Therefore, to maximize weight loss effects from onions, you should peel as little as possible and keep the most edible part.
Onions are a rich source of soluble fiber, making it a prebiotic-rich food. Consuming onions not only helps maintain a healthy digestive system but also plays an important role in weight loss and belly fat reduction. You can grill, juice, cook soup or eat raw onions to effectively support the process of reducing belly fat.
Pepper
An important factor in losing weight is a fast and efficient metabolism. Black pepper has been shown to have thermogenic properties, meaning it has the ability to increase the body’s metabolic rate, helping to burn more calories. The main ingredient responsible for this thermogenic effect is piperine, a compound abundant in black pepper. Piperine has been shown to enhance the activity of enzymes involved in metabolism, helping the body break down food and burn calories more effectively.
Black pepper has been shown to have thermogenic properties, meaning it has the ability to increase the body’s metabolic rate, helping to burn more calories.
Overeating and consuming unhealthy foods can undermine your weight loss efforts. Black pepper can assist you in controlling your appetite and curbing your appetite. Piperine, a compound found in black pepper, has been shown to stimulate the production of serotonin, an important neurotransmitter in regulating mood and appetite. When serotonin levels increase, you will feel full longer, helping to reduce cravings for snacking or overeating.
The accumulation of excess fat in the body is a common obstacle when trying to lose weight. However, black pepper can provide an effective solution. Research has shown that piperine, an ingredient found in black pepper, has the ability to inhibit de novo adipogenesis, i.e. the formation of fat cells, by interfering with genes and proteins related to this progress. This helps prevent the accumulation of fat in the body, thereby making weight loss easier.
Kelp
Kelp stands out with many properties that effectively support weight loss. This is an extremely low-calorie food: with just one ᵴtriƥ of dried kelp, you consume less than 2 calories. When you replace other high-calorie foods with kelp, you can significantly reduce your overall calorie intake. Furthermore, kelp is a rich source of iodine, an important mineral for the function of the thyroid and pituitary glands, which helps regulate metabolism and body temperature. In particular, kelp also contains high water content, known as a natural diuretic, effectively supporting those with water retention problems.
Kelp stands out with many properties that effectively support weight loss
Alginate, a natural fiber found in kelp, has been shown in tests to reduce fat absorption by up to 75%. Furthermore, this substance also helps create a feeling of fullness because it expands in the stomach during digestion. Therefore, kelp is often recommended as an effective weight loss support solution.
Seafood, kelp, seaweed and similar foods should be added to the diet at least three times per week.
Banana
Bananas, with their high potassium ion content, have the ability to enhance basal metabolic rate. Furthermore, the natural sugar in bananas is quickly absorbed by the body. When eating bananas after exercise, the body not only recovers quickly but also metabolizes energy effectively, preventing fat accumulation.
Bananas, with their high potassium ion content, have the ability to enhance basal metabolic rate
Research has shown that although bananas are high in fiber, they provide very few calories. An average banana only contains about 105 calories but provides up to 12% of the body’s daily energy needs. The fiber in bananas is not only important in maintaining regular bowel habits but also plays an essential role in digestive health. Consuming more fiber may reduce your risk of heart disease, diverticulitis, and some other types of cancer.
In addition, fiber also plays an important role in supporting weight loss in obese people. The type of carbohydrates in bananas varies depending on their ripeness. Green bananas contain a lot of starch and resistant starch, while yellow bananas mainly contain sugar. Resistant starch is long chains of glucose that can effectively support the digestive system. They function similarly to soluble fiber in the body and offer many potential health benefits, including weight loss and blood sugar control. Resistant starch can also slow down the absorption of sugar from foods, helping to maintain stable blood sugar levels and creating a feeling of fullness for longer. Furthermore, resistant starch also has the ability to enhance the fat burning process.
