Add Coconut Oil to Rice
We have good news to the all carb lovers out there! This year researchers discovered an easy way to slim down any bowl of rice by as much as 60 percent! And the best part is that you don’t need a fancy lab or a Ph.D. to make the slimmed-down dish. Here is how to whip it up: Add a teaspoon of coconut oil and a half cup of non-fortified white rice to a pot of boiling water. Cook it for 40 minutes, stick it in the fridge for 12 hours and enjoy the rice either reheated or cold. If you ask, how does a simple cooking hack that adds fat, no less, slash calorie? Well, when the rice begins to cool.
Its glucose molecules from tight bonds called resistant starch. This kind of starch, as the name implies, is resistant to digestion, which means the body is not able to absorb as many calories or as much of the glucose which is nutrient that is stored as fat if it’s not burned off from each molecule. While you might be hesitant to add the oft-vilified oil to your pot, it actually plays an integral role in the process. As the rice cooks, the fat molecules find their path in to the rice and act as an additional digestion blockade. The best news is that the research team found that reheating the rice didn’t change the levels of resistant starch (as it does with potatoes and pasta), so this calorie-slashing cooking hack is safe for leftovers, too.
Get Insanely Into Your Food
Worse diet decisions are often made when you are starving and have nothing healthy to consume in your kitchen. Ward off diet-derailing decisions by stocking up on frozen, deveined shrimp – one of the Insanity trainer Shaun T’s go-to proteins. As soon as you throw it on the stove, it’s ready to eat in just a minute or two, and its great source of lean, low-cal protein. Natural, low-sodium turkey breasts, pre-grilled chicken and hard-boiled eggs are also smart meal-starters to keep on hand.
Recent study published in the journal PLOS ONE found that getting direct sunlight exposure between the hours of 8:00 am and noon reduced your risk of weight gain regardless of calorie intake, activity level, or even age. Scientists believe that the sunlight synchronizes your metabolism and undercuts your fat-storage genes.
Indulge in Dark Chocolate
It’s every human who loves chocolate dream: Studies now have shown that eating moderate amounts of dark chocolate can reduce overall body fat and shrink the waist. A research among woman with normal weight obesity who consumed a Mediterranean diet that included two servings of dark chocolate each day showed significant reduction in wais size than when on a cocoa-free meal plan. Scientists say it has to do with the flavonoids, heart-healthy compounds in chocolate that have important antioxidants and anti-inflammatory properties. Just make sure you are taking a bar with at least 70 percent cacao, and stay away from the “alkalized” stuff, which contains significantly reduced flavonoid content.
Take out Your Phone
Sure, you consume produce, proteins and whole grains however, according to British Journal of Nutrition findings, when you think about the quality of your diet, you are most likely forgetting about all the unhealthy food that also finds its way to your mouth too. People often tend to exaggerate the good foods they consume and underestimate the bad stuff. While it’s not necessarily intentional, it is likely one of the reasons why it’s so hard for most people to lose weight. For instance, you might grab a handful of candy at a co-worker’s desk or a sample at the mall and then forget about it altogether.
In order to get a more correct overview of your diet, keep a detailed food diary on your phone and yes, that means you should include that court sample too. It’s up to you if you snap photos or you keep a written log – both options will work. According to a study in the American Journal of Preventive Medicine, the more food records dieters kept over the course of 30 months, the more weight they lost!
Score More D’s and C’s
How would you like to take all the great weight-loss results you’ve just read about and double them? According to a recent Nutrition Journal study, that’s what happens when you supplement your diet with a combination of calcium and vitamin D. Just 4 weeks into the 12-week experiment, candidates who had taken these two nutrients, which are found in abundance in some Greek yogurt, lost two times more fat than the other group.
Healthify Your Kitchen
Even though you may thing that strong willpower is a necessary trait to overcome down-time grazing, scientists say that your success is more dependent on your food environment than anything else. If you happen to get bored and there is nothing by healthy food available in your house, you likely won’t choose to consume it unless you are really hungry. Most people don’t have the urge to consume celery sticks because they have nothing else going on. However, cookies are a different story. You can’t eat what’s not there, so make sure you open the pantry you aren’t tempted with the salty, sugary, fatty foods that most people choose when eating “just to eat”. Instead of doing this, stock your fridge with fresh vegetable slices and healthy whole foods that will be easier to pass on if you are not really hungry.
Swap Cooking Oils for Coconut Oil
What is that smell that smells like an exotic vacation and can shrink your waist faster than your favorite Zumba class? You’ve guessed it, coconut oil. A research of 30 men in the journal Pharmacology have shown that just 2 tablespoons per day reduced waist circumference by an average of 1.1 inches over the course of just one month. What makes coconut oil superior to other fats is its medium chain triglycerides. Unlike the long-chain fatty acids found in animal sources of saturated fat, coconut oil doesn’t seem to raise your cholesterol and is more likely to be burned as energy than stored as blubber. At around 117 calories per tablespoon, it’s a near identical caloric swap for olive oil. Plus, its high smoke point makes coconut oil great for every dish, from eggs to stir-frys.
Eat More Fiber
Instead of depriving yourself of all your favorite indulgences or meticulously counting calories to drop a size, simply eat at least 30 grams of fiber on daily basis. Researches from University of Massachusetts Medical School has discovered that this simple, no-fuss method fuels weight loss and improves health just as effectively as more complex diet approaches. “Very few people reach the goals that are recommended” said lead study author Yungshen Ma. He also added, “Telling people to reduce this or reduce that is just too hard to do.” However, asking people to put more focus on eating more of a certain nutrient – rather than eliminating things from their diet, can in fact help people reach their weight loss goals. Also read: Biggest Secrets to Losing Weight Fast and Naturally
2015 was the year of extra protein-packed everything including breads, milk, nut butter, you name it. While you don’t need to load up on weird frankenfoods to amp up your intake of the nutrient, if you are trying to drop a few pounds it is wise to keep some high protein snacks on hand so you don’t eat something high-calorie every time hunger appears. It is super simple, but it is proven extremely effective.