10 foods every dieter needs
No pricey special dieters foods here – just everyday groceries that will slim you down either by filling you up, or by giving your metabolism an extra shove…
According to one Swedish study, people who ate bread dipped in vinegar felt fuller for longer than those who ate their slices without. Apparently, acetic acid in the vinegar may slow the passage of food from the stomach into the small intestine, thus keeping hunger at bay.
Research from the US Department of Agriculture found that a sprinkling of cinnamon can cure mid-afternoon sugar slumps and food cravings by halting post-meal insulin spikes. Another study by the same department also found that ¼ tsp of cinnamon taken daily (try it sprinkled over your cereal) lowered blood sugar, cholesterol and triglyceride levels (a fat found in the blood) in those with Type 2 diabetes.
A study published in the journal Diabetes revealed that nobiletin, a flavonoid found in tangerines, stimulates the genes responsible for burning fat.
One Swiss study found that people who drank green tea burned significantly more calories than those who didn’t. The phytochemical flavonoids in green tea affect the ‘energy’ hormone noradrenaline, which speeds up the rate at which your body burns off fat.
Another great food for helping you feel fuller longer. A multi-centre study of 30 overweight or obese women found that those who ate two scrambled eggs served with two slices of bread and reduced-calorie spread ate fewer calories in the following 36 hours than those who had an egg-free brekkie.
Researchers at the UT Health Science Center San Antonio have discovered that the antioxidant compound found in red wine (resveratrol) not only protects against cardiovascular disease, but also increases production of the hormone adiponectin, which induces fat burning.
For a great natural appetite suppressant, eat beans. They increase levels of the hormone cholecystokinin, a digestive hormone that staves off hunger. A study by researchers at the University of California found that the levels of this hormone were twice as high after a meal containing beans. Beans also keep blood sugar levels on an even keel, which staves off sugar slumps and cravings.
Start your main meal with a salad (minus the fat and calorie-laden dressing!) and you’ll eat less afterwards. A study of 42 women at Pennsylvania State University found that those who ate a large salad ate 12 per cent less pasta afterwards, even though they were offered as much as they wanted.
Tinned chicken soup
A cup of chicken soup is apparently as appetite reducing as eating an actual piece of chicken, according to researchers at Purdue University in the US – but with around half the calories. Why? It seems that soup satisfies hunger, because your brain perceives it as filling.
In a study of 91 obese people at the Nutrition and Metabolic Research Center at Scripps Clinic, eating half a grapefruit before meals three times a day lead to a weight loss of more than 3lb over 12 weeks. It seems the fruit reduces insulin levels, which in turn forces your body to convert calories into energy rather than flab.