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Top 7 Diet Food 

Before we get to the 7 weight loss foods, it's important for you to understand what makes certain foods a good weight loss food.

Ideally, the ultimate weight loss food would have all of the following characteristics:

1. low in carbs
2. low in fat
3. low in calories
4. high in protein
5. high in vitamins and minerals
6. low Glycemic Index (GI) 

If you don't know what the Glycemic Index is, it's a way of measuring the speed at which carbohydrates beakdown in your digestive system and turns into glucose (blood sugar), the body's main source of energy or fuel. The higher the rating in the GI, the faster the carb breaks down into sugar (and vice versa).

The high GI foods are bad for losing weight. The reason is because high GI foods because it spikes the sugar levels in your blood quickly. When this happens your body secretes insulin to bring the blood sugar levels back down to normal. The problem here is how insulin lowers blood sugar. Insulin lowers blood sugar by taking the glucose (sugar) and storing them in your cells instead of flushing the glucose via your urine. The glucose in your cells that don't get used turn into fat.

Insulin = Fat Storage

Now that we've got that important piece of information out of the way, let's look at the best diet foods for weight loss...

The Best Weight Loss Foods

1. Buckwheat

Weight Loss Foods Buckwheat

Buckwheat is what I eat for carbohydrates and energy, and I recommend you do too. Although buckwheat looks and feels like a grain, it's not. Buckwheat is actually a seed, but has the consistency of rice. 

Buckwheat has numerous advantages over rice or wheat, such as:
  • it's a low GI carb 
  • has more protein (5 grams of protein per 1/2 cup)
  • it's gluten-free (for those allergic to gluten)
  • better cholesterol lowering abilities
  • reduces hypertension
  • is only mildly acidic
  • way more healthier
Buckwheat is also really easy to make. All you have to do is put 1 cup of buckwheat with 2 cups of water into a saucepan. Bring it to a boil, than put it on low, and cover with a lid for 10-12 minutes. That's it. It's really filling too, you won't get hunger pangs with buckwheat in your diet!

2. Water, Water, Water...

I know this isn't a food, but it's the most important thing you can put in your body for losing weight, period.

You probably don't know this, but research conducted by the Journal of Clinical Endocrinology and Metabolism found that drinking 10 glasses of water a day boosts your metabolism by as much as 30%. This is an EXTREMELY significant discovery. A 30% increase in your metabolism equals about an additional 5 pounds of fat loss over a period of one year! Remember, this is without doing any extra exercise.

Here are other important reasons water will help you shed body fat:
  • keeps you feeling fuller; therefore it prevents overeating;
  • increases your ability to train in the gym at higher intensity, which translates to more calories burned; and
  • your body will retain less water (hydrating your body leaves no reason for the body to retain water).
Weight Loss Tip: Have a tall glass of water a half hour before each meal to prevent overeating.

3. Green Tea

According to an article I read on Iowa State University's website, a study was conducted which had three groups: a group receiving green tea (50mg caffeine and 90mg of polyphenols); a group that receiving 50 mg of pure caffeine; and placebo group. The study found that the subjects that drank green tea increased their metabolism on average of 4% over the placebo group. The green tea group also experienced an increase in the usage of fat for energy over the caffeine group.

4. Vegetables

No surprise here really. What makes vegetables some of the best weight loss foods is that they're nutrient-dense, low in calories and low GI.

Good vegetables for weight loss include:
  • Broccoli
  • Cabbage
  • Carrot
  • Celery
  • Lettuce
  • Peas
  • Spinach
  • Tomatoes
  • Zucchini
You want to avoid white potatoes because are a high GI food.

5. Lean Meat Sources 

By lean protein I'm talking about poultry such as chicken breast and turkey breast. These poultry are low in fat, carbs, sugar and calories. Making it a great diet food source of protein. Also, eating lots of protein is great for building lean muscle tissue. Muscle is the ultimate fat burner because it burns calories all day long, 24/7.

6. Salmon

high in protein while low in carbs, sugar and calories. Similarly to other lean protein sources, salmon is high in protein, low in carbs, low in sugar, low in calories, and low in the GI scale.

The omega-3 fatty acid in salmon causes the secretion of leptin, a hormone that suppresses appetite while simultaneously encouraging the use of fat for energy.

7. Beans & Legumes

Beans and legumes are great because it's a low calorie, high protein, high vitamin source of carbohydrates that doesn't spike your blood sugar levels rapidly. They're also a good source of fiber.

Beans and legumes include:
  • adzuki
  • black 
  • chickpeas
  • fava
  • green 
  • kidney
  • lima
  • navy
  • peas and lentils
  • pinto
  • soybeans
Don't eat canned legumes (loaded with sugar and salt), only buy dried legumes.

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