#1 Honey is a natural sweetener. It has antibacterial, antiviral, and antifungal properties. It works as an effective cough suppressant. When you substitute honey for sugar, it shows promising results in animal studies for reducing weight gain and body fat.
Research has shown that vinegar can lessen the glycemic effect of a meal. What this means is that it tends not to spike your blood sugar. Vinegar may help in the prevention of body fat accumulation. A Japanese study in 2009 showed that mice that were fed acetic acid, the main component of vinegar, for six weeks accumulated less body fat.
#3 Vitamin C
We are all aware that vitamin C is used in helping to prevent colds. Research also is showing that bodies of people deficient in Vitamin C cling more stubbornly to fat. Their review linked less-than-ideal intakes of particular micronutrients to an increased likelihood of being overweight. The same studies, dentified deficiencies in vitamin C, zinc, magnesium, and vitamin E as risk factors for having a higher percentage of body fat and belly fat.
Protein promotes healthy muscle, skin, hair, nails,and bones. Protein is also a fabulous weight-loss aid. Eating protein gives you the feelings of fullness. Eating protein-rich meals, rather than higher-carbohydrate ones, leads to more satisfaction, less hunger, and more fat burn.
Cocoa contains more phenolic antioxidants than most foods. Cocoa can protect nerves from injury and inflammation, protect the skin from oxidative damage from UV radiation , plus cocoa has beneficial effects on satiety, cognitive function, and mood.
Eat salads before you have a main meal. Salads are a great source of fiber: lettuce greens, carrots, tomatoes, and the like all have plenty of this macronutrient. Fiber’s effects on increasing feelings of satiety are well documented. Eating your salad with vinegar is especially good.
Quinoa is an ancient grain and is-full of protein, amino acids, phytosterols, and vitamin E. It has fat inhibiting qualities. Animals fed supplements containing a quinoa-seed extract had less body fat, lower body weight, and decreased appetite
#8 Coconut Oil, #9 PUFAs, a#10 MUFAs
While The Digest Diet recommends keeping saturated fat intake to under 10 percent of total calories, one source sits at the top of the “should enjoy” list: coconut oil.
Coconut oil was shown to to decrease waist circumference, increasing beneficial HDL (high-density lipoprotein) cholesterol and improving the ratio of “bad” LDL (low-density lipoprotein) to “good”
HDL cholesterol. And in populations where coconut oil is commonly eaten, high cholesterol levels and heart disease are not common.
Monounsaturated fatty acids, or MUFAs, helped people store less belly fat. Eating a diet rich in olives, olive oil, nuts and seeds, dark chocolate, and avocado can help keep the belly lean and energy levels up.
Polyunsaturated fatty acids, or PUFAs, are found in fish and in many nuts and seeds. A consumption of a high ratio of PUFAs to saturated fats led to a higher resting metabolism, as well as a greater diet-induced calorie burn with one cllarification: The focus will be primarily on long-chain n-3 PUFAs, commonly known as omega-3s. Researchers theorize that the weight-loss benefits of omega-3s may be a result of their anti-inflammatory effects (inflammation in the body has been strongly linked to obesity). These healthy fats are associated with protection from cardiovascular disease and enhanced mood.
Many studies show that a small glass of wine a day is good for your health. Researchers credit the antiaging properties of resveratrol (found in red grapes, mulberries, and peanuts) in red wine.
Now cutting-edge research suggests this antioxidant is a fat releaser too.
There was one study of 19,000 women of normal weight, light to moderate drinkers had less weight gain and less risk of becoming overweight than those who drank no alcohol. In several animal
studies, researchers have demonstrated that moderate alcohol consumption does not promote weight gain. In another separate animal study done in 2006, researchers found that resveratrol improved exercise endurance as well as protected against obesity and insulin resistance, a precursor to diabetes.
#12 Calcium and #13. Dairy
Calcium also helps control your hunger. Research shows that people who don’t consume enough of this bone-building mineral have a greater fat mass and less control of their appetite—two things The Digest Diet can help you reverse.
Dairy is an excellent source of calcium, and dairy sources of calcium are markedly more effective in accelerating fat loss than other sources. Researchers theorize that other ingredients in dairy act synergistically with the calcium. In one study done, researchers showed that eating three servings of dairy daily significantly reduced body fat in obese subjects. And if subjects restricted calories while consuming the same dairy servings, fat and weight loss accelerated. Another study done in 2010 indicated that drinking fat-free milk immediately after whole-body resistance training and again one hour after the workout allowed participants to increase fat loss, gain greater muscle and strength, and strengthen bones by reducing bone cell turnover.