Believe it or not, our bodies are highly efficient at storing fat and resistant to burning fat. That’s why crash diets never work because when food is in limited supply, our bodies that have been wired through the evolutionary process, to go into a fat-conservation mode. And that’s why people who go on crash diets tend to gain extra weight when they are back to eating normal food because the body hoards up extra fat in case food becomes scarce again in the future. So, the right strategy for weight loss should be to cut down enough calories to get into a calorie deficit but not to starve or deprive the body of necessary food or nutrients. You can find such cleverly-devised diet plans on the Rati Beauty Speed Slim program, which cajole the body to use up stored fat as energy. Shocking the body through fad diets would only be counter productive where adaptive responses of the body, such as slow metabolism and increased appetite come into play. But fret not, diet plans on the Rati Beauty diet are effective against these mechanisms because they are not based on food deprivation and you are eating the right kind of food to burn fat. There are specific foods in these diet plans that have properties to prevent accumulation of fat in the body as well. Here’s a list of 15 foods that slow down fat accumulation in the body.
Before we begin, we would highly recommend you to eliminate added sugar and ultra-processed foods first so that the body can access fat stores and nutrient-dense foods can show positive impact on the body. Sugar, alcohol, transfat, etc., facilitate fat storage in the body, so let us get them out of the way at the outset. Also beneficial would be making lifestyle changes like increasing physically activity and maintaining proper sleep hygiene (at least 8 hours of quality sleep). Now, getting right into the list of foods that help slow down fat storage.
1. Red and Purple Foods:
Anthocyanins, a type of flavonoid (a category of antioxidants), found in red, purple, and blue fruits and vegetables, have been shown to have numerous health benefits. This category of antioxidants fight free radicals that cause cellular damage. Studies indicate that anthocyanin-rich foods not only lower the risk of metabolic diseases like heart disease, stroke, and diabetes, but also reduce inflammation, oxidative stress, and slow down build-up of body fat, particularly around the belly. Additionally, anthocyanins facilitate fat burning. Fruits like blueberries, strawberries, plum, cherries, pomegranate have anthocyanins. Vegetables like red cabbage and purple eggplant have also this compound. Also read: “Can Anthocyanin Rich Food Help with Weight Loss?.”
2. Foods with Conjugated Linoleic Acid:
Found in dairy products like grass-fed butter, milk, yogurt, etc., conjugated linoleic acid or CLA, improves immune function, fights inflammation, and helps with weight loss.
3. Parsley and Celery:
A bioflavonoid called apigenin, found in parsley and celery, lowers fatty acids, cholesterol, inflammation, and the risk of obesity. It is also found in chamomile tea, which is a popular beverage linked to better sleep and improved digestion.
4. Pumpkin/Celery/Bell Peppers/Cabbage/Broccoli:
Foods like pumpkin, capsicum, cabbage, broccoli, have luteolin, which studies have found minimizes fat storage and prevents weight gain. It’s also effective in alleviating insulin resistance.
5. Green Tea:
The polyphenols, catechins in green tea, suppress fat accumulation and increase energy expenditure. But do not drink copious amount of green tea in order to lose weight because too many cups can cause dehydration and other side effects.
6. Black Beans:
The combination of protein and fiber in black beans help to curb your appetite and will keep you fuller for long hours. Additionally, black beans also have anthocyanins that prevent weight gain.
7. Black Rice:
Brown rice is quite popular in weight loss diets, but black rice is a good source of protein, fiber, and anthocyanins all of which help in boosting weight loss. Also read: “4 Best Rice Options To Enjoy Your Dal Chawal.”
8. Dark Chocolate:
Antioxidants, healthy fats improve metabolism and support weight loss, and studies say, dark chocolate with at least 70% cocoa and no sugar content improves insulin sensitivity and can fight stress as well. Just make sure to you are eating one or two squares and not nibbling an entire bar because it still is a calorie-dense food.
9. Chia Seeds:
A few studies have shown that with their antioxidants, healthy fats, chia seeds reduce visceral fat accumulation (belly fat). Rich in vitamins like A, B, D, and E, and omega-3 fatty acids, chia seeds are highly beneficial for weight loss.
10. Greek Yogurt:
It has more protein, calcium, and healthy fats than regular yogurt and a combination of these nutrients, curbs appetite and help with fat burning and slowing down fat storage. Dietary calcium has been found to increase lipolysis (fat burning) and accelerates fat loss. A combination of nuts like pistachios with Greek yogurt is an ideal weight loss snack.
11. Apple Cider Vinegar:
Acetic acid, found in apple cider vinegar, obtained through the fermentation process of apples, prevents fat deposition and improves insulin sensitivity as well. However, it should be taken in a diluted form and under the recommendation of a doctor only.
It’s common knowledge that Indian spices like cinnamon have medicinal properties. Cinnamon boosts metabolism, improves insulin sensitivity, and promotes fat burning. Improved insulin sensitivity would mean less chances of storage of fat from the diet.
Used extensively in Indian cuisines, ginger has proven anti-inflammatory and anti-obesity properties, improving metabolism and promoting fat burn. Refer to the diet plans on how to include ginger optimum to lose weight.
14. Fatty Fish:
Salmon and mackerel have omega-3 fatty acids and protein that keep you full, curbing appetite, and promoting fat burn. These fatty fish have also been found to improve brain function and bone density as well.
15. Leafy Greens:
Low in calories, leafy greens, have low fat content as well. They should be part of a healthy diet, irrespective of whether an individual is trying to lose weight or not. Among all green leafy vegetables, spinach scores high because it contains ‘thylakoids’ that help suppress appetite and prevent fat storage in the body.
Summing up, weight loss can be achieved by following a nutrient-dense diet that prioritizes foods rich in essential vitamins, minerals, and other beneficial nutrients. By choosing whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains, we can cut down calories, prevent fat accumulation, and reduce overall body fat.