They should help keep you from feeling deprived and bingeing on higher-calorie foods. For instance: honey has just 64 fat-releasing calories in one tablespoon. Eggs have just 70 calories in one hard-boiled egg, loaded with fat-releasing protein. Part-skim ricotta cheese has just 39 calories in one ounce, packed with fat-releasing calcium. Dark chocolate has about 168 calories in a one-ounce square, but it’s packed with fat releasers. And a University of Tennessee study found that people who cut 500 calories a day and ate yogurt three times a day for 12 weeks lost more weight and body fat than a group that only cut the calories. The researchers concluded that the calcium in low-fat dairy foods triggers a hormonal response that inhibits the body’s production of fat cells and boosts the breakdown of fat.
Your parents weren’t kidding about how important veggies are for a healthy body. What they probably didn’t tell you, however, was that snacking on veggies is also one of the easiest ways to shed unwanted belly fat, too. According to a study published in the Journal of the Academy of Nutrition and Dietetics, opting for non-starchy veggies, like cauliflower, broccoli, and cucumber, as snacks helped overweight kids shed 17 percent of their visceral fat while improving their insulin sensitivity over a five-year period. Think snacking on veggies will leave you hungry? The 20 Most Filling Fruits and Veggies will have your belly satisfied in no time.
Unsurprisingly, the results showed that nothing had happened to the weight of the women receiving calcium or the placebo. However, the group which took the multivitamin lost more weight – about 3 kg more – and improved their health markers. Among other things, their basal metabolic rate (the rate at which the body burns calories when at rest) increased.
While you may be tempted to eat as few calories as possible to lose weight more quickly, as mentioned above, it’s important that you don’t cut more than 1,000 calories from your daily diet or eat fewer than 1,200 calories a day — even if that means your energy deficit is smaller than 1,000 calories. Eat too little and you’ll slow down your metabolism and put yourself on track to regain the weight — often with a few extra pounds.
High blood sugar levels coupled with high blood ketones, on the other hand, will mean that you have a pathologically low level of insulin – something non-diabetics do not suffer from. This can lead to ketoacidosis – a potentially life-threatening condition. If this happens, you’ll need to inject more insulin; if you’re at all unsure of what to do, contact a medical professional. Coveting really high blood ketones for weight control is not worth the risk for type 1 diabetics.
While it’s often assumed that bread is off-limits when you’re trying to lose belly fat, the right bread may actually expedite the process. Switching to sprouted bread can help out carb-lovers eager to get their fix without going up a belt size, thanks to the inulin content of sprouted grains. The results of a study published in Nutrition & Metabolism reveal that found that pre-diabetic study subjects whose diets were supplemented with inulin shaved off more belly fat and total weight than those whose meal plans didn’t pack this healthy prebiotic fiber.