A health specialist has outlined five ‘superfoods’ believed to assist individuals in reaching their weight loss objectives naturally due to their nutritional value. Incorporating these foods into a well-rounded diet and healthy lifestyle could aid those aiming to lose weight in enhancing their physical shape without the need for medication.
While some individuals may struggle to achieve weight loss naturally and opt for medication, for those who can, enhancing their dietary habits and lifestyle choices can yield positive outcomes. In cases where individuals are overweight or battling obesity, medications like Mounjaro may be prescribed as a final option.
Mounjaro (tirzepatide) is effective in promoting weight loss by mimicking the actions of hormones (GLP-1 and GIP) that reduce hunger and slow down digestion, leading to a sense of fullness. Although no food can replicate the potent effects of Mounjaro entirely, certain foods can stimulate the release of GLP-1, a hormone crucial for curbing hunger and regulating digestion.
For those interested in foods that can trigger weight loss mechanisms in the body, such as prolonging satiety and boosting metabolism, an expert, Lily Keeling, Senior Head of Recipe Development and Registered Nutritionist at Green Chef UK, recommends leafy greens, chilli peppers, green tea, and eggs as top choices.
Leafy greens are beneficial for weight management due to their low calorie and carbohydrate content coupled with high levels of fiber, vitamins, and minerals. These nutrients aid in promoting fullness, reducing calorie intake, and supporting optimal metabolism and digestion. The soluble fiber in leafy greens slows down the emptying of the stomach, extending the feeling of satiety.
Incorporating spinach, kale, Swiss chard, and arugula into meals can increase meal volume without significantly raising calorie intake, assisting in weight control. Certain nutrients like calcium found in leafy greens can enhance metabolism and fat burning processes.
The combined effects of fiber and low energy density help stabilize blood sugar levels, reducing cravings and preventing energy crashes. Keeling highlights that vegetables such as kale and spinach are low in calories but rich in fiber, aiding digestion and promoting a sense of fullness. Their high volume-to-calorie ratio allows for larger portions without a substantial increase in caloric intake.
Chilli peppers can facilitate fat burning and weight loss through capsaicin, which accelerates metabolism, suppresses appetite, and stimulates fat utilization. However, the effectiveness of capsaicin is optimized when paired with a nutritious diet and regular physical activity.
Capsaicin elevates core body temperature and energy expenditure, facilitating quicker calorie burn. It can enhance fat breakdown, activate brown fat to produce heat using calories, and contribute to prolonged satiety, potentially reducing overall calorie consumption. Studies suggest capsaicin’s notable impact on central obesity, particularly targeting belly fat, which is deemed the unhealthiest fat type. Personal reactions to spicy foods may vary among individuals.
Green tea contains epigallocatechin gallate (EGCG), an antioxidant known to boost metabolic rate and aid in fat cell breakdown, as evidenced in clinical studies. While green tea may offer some weight loss benefits by ramping up metabolism and fat burning processes, its effects are modest and are most pronounced when combined with a balanced diet and exercise regimen.
Transitioning from sugary beverages to green tea can cut down calorie intake, while the compounds in green tea might enhance energy expenditure and fat metabolism, especially when coupled with physical exercise.
Eggs are recognized as a highly nutritious food due to their rich protein content and healthy fats, contributing to increased satiety levels. Including eggs in breakfast can lead to reduced calorie consumption throughout the day.
The protein in eggs aids in prolonging satiety, suppressing hunger hormones, and triggering hormones that induce feelings of satisfaction, resulting in decreased daily calorie intake. Protein also has a higher thermic effect during digestion, requiring more energy expenditure, and supports muscle development, which enhances calorie burning even at rest.
With essential nutrients, vitamins, and minerals, a single large egg is a filling, low-calorie option. Consuming eggs for breakfast has been linked to enhanced weight loss and reduced calorie intake later in the day.
It is advisable to consult with a healthcare provider before making significant dietary or lifestyle changes to ensure compatibility, particularly if using medications.