Foods that boost weight loss

Losing weight is often the primary motivation for embarking on a ketogenic diet . The foods consumed in this type of eating pattern have a natural satiety effect, which helps you lose weight without suffering and feeling hungry all the time. No food in itself makes you lose weight, but some have an effect on the body that can boost metabolism and help shed extra pounds.

The satiety effect

Having stable blood sugar is one of the keys to weight loss . This means that you don't have blood sugar spikes all the time. Overconsumption of carbohydrates, as well as snacking, will cause blood sugar to rise and fall constantly[1], which will make it impossible for the body to get energy from fat reserves , and therefore, to lose weight and a permanent feeling of hunger.

So, it is essential to eat nutritionally dense foods , to feel the satiety effect that will allow you to hold out without feeling hungry between meals. The body will therefore seek its fuel in fat deposits, which will cause you to lose weight.

"Appetite suppressant" foods

The foods that contribute most to satiety are proteins[2] and lipids

The eggs

Eggs are one of the foods that help you feel full, because they contain protein and fat in an ideal proportion: studies have shown that people who eat eggs for breakfast instead of cereal and milk have a feeling of satiety that lasts about 4 hours and therefore eat less at lunch than someone who has eaten the second type of breakfast[3][4].

Fatty meats and fish

Fatty meats and fish are also an excellent alternative to feel full.

Foods rich in fiber

Foods high in fiber, such as chia seeds , green vegetables or cruciferous vegetables also help with satiety.

The combination of protein, fat and low-carb vegetables that we eat in a ketogenic diet is therefore the perfect combo for maintaining stable blood sugar levels and losing weight.

Boost metabolism

Consuming nutritionally dense products is therefore essential in a weight loss process, as well as – of course – for good health. And to help the body in this goal, certain foods can boost the metabolism, making us burn more calories.

The oil

MCT oil may help increase metabolism; most fats found in foods are long-chain triglycerides, but MCT oil is made up of medium-chain triglycerides . Consuming MCTs may increase metabolic rate; unlike long-chain fats, once MCTs are absorbed, they go directly to the liver to be converted into energy[5].

The chili pepper

Chili peppers contain capsaicin, the substance that makes peppers hot. Some studies[6] show that capsaicin can improve the rate at which the body metabolizes fat[7] and increase feelings of fullness[8].

Ginger

Ginger is said to have metabolic benefits: Research shows that dissolving 2 grams of ginger powder in hot water and drinking it with a meal can help burn up to 43 more calories than drinking hot water alone [9].

Cocoa

Cocoa and cocoa extracts may promote the expression of genes that stimulate fat burning, according to studies in mice fed high-fat or high-calorie diets [10] [11] [12]. In this case, we are talking about pure cocoa or chocolates with more than 85% cocoa .

The coffee

Caffeine may help increase metabolic rate: Several studies have shown that people who consume at least 270 mg of caffeine per day, or about 3 cups of coffee, burn up to 100 extra calories per day. [13] Caffeine may help burn fat for energy, and it may be particularly effective at boosting athletic performance. [14]

Tea

Tea contains catechins, which can work in tandem with the caffeine present in it to boost metabolism . Specifically , oolong green tea[15] and matcha green tea can increase fat oxidation and help burn extra calories [16]; also, both types of tea can help use stored fat more efficiently as an energy source , increasing fat-burning capacity by up to 17% [17].

Apple Cider Vinegar

Apple cider vinegar may increase metabolism, as it is believed to increase the amount of fat burned for energy.[18] Apple cider vinegar helps slow down stomach emptying and increases feelings of fullness.[19] Its consumption should be limited to one to two tablespoons per day and it should be diluted in at least one cup of water per tablespoon to limit the risk of dental erosion.[20]

Algae

Seaweed is rich in iodine , which is needed to produce thyroid hormones and for the proper functioning of the thyroid gland[21]. This is essential, as thyroid hormones regulate metabolic rate[22]. Also, seaweed contains fucoxanthin, which can increase metabolism[23].

Proteins in general

Protein-rich foods can increase metabolism for a few hours because they force the body to use more energy to digest them, known as the thermic effect of food, which refers to the number of calories the body needs to digest, absorb, and process the nutrients in a meal [24].

Protein-rich foods are the ones that increase the thermic effect of food the most: they increase the metabolic rate by 15% to 30%, compared to 5% to 10% for carbohydrates and 0% to 3% for fats. A high-protein diet reduces the drop in metabolism often seen during weight loss, which helps the body maintain muscle mass [25][26].

Conclusion

A balanced diet, based on proteins and lipids, and reduced in carbohydrates, gives the body all the nutrients it needs and allows it to be satiated; also, it allows to have a stable glucose curve.

This naturally leads to weight loss without frustration or a permanent feeling of hunger. Certain foods can boost metabolism and help burn more calories or tap into fat reserves more easily. However, reactions to these foods will be, like everything, very individual, and the results shown in studies remain only an average on the study population.