Diet & Weight Loss
From surprising foods that release fat to why watching TV can be healthier than you think, we uncovered these shockingly simple weight loss secrets.
You have to eat fat to beat fat
While too much of the wrong fat (certain saturated fats in highly processed meats and trans fat found in some cookies and crackers) is bad for your health and waistline, a diet rich in the right fat—good unsaturated fats—can help both. Good fats, like monounsaturated fatty acids (MUFAs) in olive oil, nuts, and avocados have proven to be powerful reducers of belly fat. Other sources of good fat are the polyunsaturated fatty acids (PUFAs); found in fish and its oil, and in many nuts and seeds, PUFAs help release fat, too. A Dutch study found that consumption of PUFAs led to a higher resting metabolic rate (the calories used just to live), as well as a greater DIT, or diet-induced calorie burn. PUFAs are also burned faster than saturated fats in the body. What’s more, fats help you feel full—they have 9 calories per gram compared to 4 for protein or carbs. So a small nibble of something yummy, like a handful of nuts or some peanut butter on whole wheat crackers, can help you feel full for hours. Check out these other 10 myths about fat that keep you from losing weight.
A daily dose of chocolate can trim your waistline
If you’re like us, you welcome any new excuse to add more chocolate into your life. To release fat, here’s the trick: Go heavy on the cocoa and light on sugar. Cocoa contains more antioxidants than most foods and is good for so many things, including—when consumed in moderation—weight loss. In a June 2011 study from the Journal of Nutrition, researchers looked at the effect that antioxidants found in cocoa had on obese diabetic mice. Since a diabetic’s lifespan is, on average, seven years shorter, they were looking for any anti-aging promise that increasing dietary intake of this flavonoid might give. Their findings: The mice lived longer. The cocoa reduced degeneration of their aortic arteries, and it blunted fat deposition. To add more cocoa into your diet, buy unsweetened cocoa and add it to shakes, coffee, and other recipes.
Dairy promotes weight loss
Unfortunately some myths persist that dairy sabotages weight loss, but science proves this couldn’t be further from the truth. Research shows that those who have deficiencies in calcium hold a greater fat mass and experience less control of their appetite. What’s more, studies have found that dairy sources of calcium—like yogurt, low- or nonfat cheese, and milk—are markedly more effective in accelerating fat loss than other sources. In one study out of the University of Tennessee, researchers showed that eating three servings of dairy daily significantly reduced body fat in obese subjects. If they restricted calories a bit while continuing with the same dairy servings, it accelerated fat and weight loss. Don’t miss these other 15 weight-loss myths doctors wish you’d stop listening to.