Peanut butter packs 8 grams of protein and up to 4 grams of fibre per serving, making it an ideal snack to help you fill up and stay satisfied. Peanuts contain L-arginine, an amino acid that works to improve blood flow throughout your body by helping blood vessels "relax" — all of which can help to mitigate fluid retention.
It doesn't get any better than fish when it comes to healthy protein, especially tuna, salmon, and sardines. They're filled with important omega-3's and lean protein, helping you fill up and curb cravings.
Olives & Olive oil
Plant-based oils like extra-virgin olive oil create that "full" feeling and help you slim down overall. Skip battered foods deep-fried in oil, though! Fried snacks are associated with weight gain, so you're better off enjoying them only once in a while.
High-protein breakfasts, especially ones that include eggs, have been linked to weight loss, reducing belly fat in the process. Add eggs to salads, stir-fry, and sautes, or pair them with 100% whole-grain toast and veggies for a hearty breakfast.
Plant-based omega-3's belong in any healthy eating plan, but leafy greens and cauliflower are especially helpful for tightening up. They're loaded with minerals like potassium, which can help offset the bloat-inducing effects of sodium.
Coffee beans contain compounds known as chlorogenic acids. Some believe these compounds have antioxidant effects, help lower blood pressure, and help you lose weight. Roasting coffee reduces chlorogenic acid content.
Green tea has been associated with several health benefits, including weight loss, due to its rich nutritional and antioxidant makeup. Green tea contains caffeine and a type of flavonoid called catechin, which is an antioxidant. Research suggests that both of these compounds can speed up metabolism. Catechin can help to break down excess fat, while both catechin and caffeine can increase the amount of energy the body uses.
Herbs & Spices
Black Pepper has been shown to raise the body temperature and increase metabolism. 'Piperine' a chemical compound found in pepper that gives it that bitey taste, is believed to help prevent fat cells from ever forming. Black pepper is helpful in the digestion process because when eaten, signals are sent to the stomach to produce hydrochloric acid. This acid is crucial for digestion of proteins and solid foods in the stomach. If you are lacking in this acid, you may find yourself bloated or more gassy than normal. A lack of hydrochloric acid can also lead to indigestion or diarrhoea. Black pepper has also been found to have antioxidant and antibacterial properties that help with the overall health of your digestive system and cell health.
Chilli Powder contains capsaicin, which is a powerful stimulant that raises the body temperature and fat burning ability by up to 25% and has been shown to lower cholesterol levels and improve circulation. When the body temperature is raised, more energy is needed to maintain the hotter temperature, giving way for more fat to be burned from the body.
Cayenne Pepper is a particular chilli that is known to suppress appetite and burn fat because it has the largest amount of capsaicin.
Cumin is another metabolism boosting spice. This is especially true when the cumin is used in combination with other spices, particularly in curry blends. It is high in iron, a mineral that many people are lacking in their diets. Iron is important for the blood and helps with circulating oxygen through the body, something that helps with your energy levels. People who don’t get enough iron in their diet can become fatigued or iron deficient over time. Cumin and bean-based dishes are a perfect match.
Mustard has been cited to increase metabolic activity. Mustard is high in fat, which adds up to more calories than you would get from protein or carbohydrates, but the high fat content in mustard helps the stomach feel fuller for longer. Mustard is high in dietary fibre, a necessary part of the digestion process.
Turmeric helps with weight loss with a metabolic boost, too! This particular spice is thought to give your metabolism a huge boost for short periods after you eat it, but it is also known to help prevent weight gain once weight has been lost. Turmeric helps prevent fat re-growth by inhibiting the expansion and growth of fat tissue. Turmeric is kind of earthy, so it tastes nice with rice and spinach.
Ginger has been shown to settle the stomach, decrease appetite, and increase the metabolism. It is also good for digestion and in many cultures is used as a remedy for indigestion. It’s excellent in tea and makes for a nice, spicy flavor in fruit smoothies.
Cinnamon can boost your metabolism with just ¼ of a teaspoon! It stimulates insulin activity and helps in digestion. It is also believed to help increase energy levels and get the digestion system moving.