14 Reasons To Use Apple Cider Vinegar Daily

Apple cider vinegar popularly known as ACV or cider vinegar is a special type of vinegar manufactured from apple must or cider. ACV features a medium amber to pale color. Organic or unpasteurized ACV has a ‘cobweb’ appearance which makes the vinegar appear slightly congealed.

Apple cider vinegar can easily qualify as one of the most versatile natural ingredients. For instance, you can use ACV to clean, disinfect, beautify and even treat a number of health problems/ailments. Research studies attest to the numerous health, disinfectant, cleansing and beautifying benefits of apple cider vinegar.

New research studies suggest that apple cider vinegar is capable of improving diabetes, lowering blood pressure, curing acid reflux as well as supporting weight loss. AVC health benefits can be traced from its main ingredients i.e. acetic acid, magnesium, potassium, enzymes and probiotics.

It is however important to note that apple cider is most beneficial when it is bought raw since it contains all the beneficial compounds mentioned above. From the above information, it is clear why ACV is highly sought after today.

If you are interested in discovering some of the main uses of ACV in depth, check out some of the uses below.

1. Detoxifying The Body – One of the main uses of ACV is detoxifying the body. ACV detoxifies the body by acting as a lymphatic system and liver tonic. Cider vinegar helps to balance the body’s pH as well as stimulate bowel motility, lymphatic drainage and the cardiovascular system. When all these happens in unison, the detoxification process is enhanced.

2. Natural Hair Conditioner – Apple cider is also used as a natural hair conditioner to make the hair shinny. When used as a natural hair conditioner, one tablespoon of ACV is mixed with one cup of water and poured and rubbed on hair after shampooing. Repeating this three times weekly offers the best results.

3. Natural Teeth Whitener – ACV is also used to remove stubborn stains on the teeth. When used as a natural teeth whitener, ACV is rubbed on the stained tooth/ teeth for one minute. You can do this using your finger and then rinse your mouth thoroughly using water. ACV’s pH is strong enough to remove stubborn stains on your teeth whitening them naturally.

4. Treating Heartburn and Acid Reflux – Heartburn and acid reflux are mainly caused by an imbalanced stomach pH as well as lack of probiotics and enzymes. ACV is packed with these nutrients. To treat heartburn and acid reflux using ACV, add one tablespoon of ACV to one cup of water and drink the resulting mixture 5 minutes before every meal to treat heartburn and acid reflux.

5. Killing Yeast and Boosting Probiotics – Candida/yeast affects millions of people worldwide. Some of the most common side effects of Candida include; bad breath, urinary tract infections, lack of energy and digestive system issues. Apple cider vinegar is packed with probiotics as well as the type of acid capable of promoting growth of probiotics. ACV is therefore capable of killing off Candida. When using ACV to kill yeast and boost probiotics, reduce or halt your sugar intake. You should consume one tablespoon of ACV three times daily to cleanse Candida and boost probiotics effectively.

6. Regulating Body pH – Acetic acid present in ACV is used to regulate body pH since it is acidic in nature but contains more alkaline effects on the entire body. Regulating body pH helps to reduce chronic illness risks such as cancer. A well balanced body pH also boosts energy levels in the body.

7. Promoting Weight Loss – Apple cider vinegar is also used to promote weight loss by boosting metabolism. According to numerous studies, cider vinegar has been proven to promote weight loss among individuals who consume it on a regular basis.

One such study was published in the Journal of Diabetes Care. There are a number of reasons behind ACV’s weight loss benefits. One of the main reasons revolves around ACV’s detoxification benefits. When the body is free of toxins, the metabolism rate increases promoting weight loss. Also, apple cider vinegar is associated with weight loss.

8. Natural Household Cleaner – ACV is also used as a 100% natural household cleaner. ACV’s balanced pH and anti-bacterial properties make it a perfect natural household cleaning product.

Most household cleaning products available today are made using harsh chemicals which come with numerous risks. To use ACV as a natural household cleaner, fill a mixture of water (50%) and ACV (50%) in a spray bottle and then spray counters, windows and floors before cleaning.

9. Soothing the Skin & Treating Skin Ailments – ACV is also used for its skin soothing benefits. When used for this purpose, one cup of ACV is mixed in bath water together with a cup of lavender essential and coconut oil.

This mixture has been proven to sooth the skin i.e. ease sunburns. When apple cider vinegar is used topically as a toner or astringent, it helps to smoother, tone and balance skin pH.

ACV has also been proven to treat acne, warts and age spots. ACV is also used as an aftershave. Some studies also indicate that ACV can be used as a base for facial masks (bentonite clay).

10. Balancing Blood Sugar – Numerous studies have proven that ACV plays a crucial role in balancing blood sugar which in turn improves diabetes.

This use is backed by one of ACV’s main ingredient; acetic acid. When used to balance blood sugar or improve diabetes, ACV is added in salads or mixed with water and consumed before meals.

11. Healing Poison Ivy – Minerals present in ACV i.e. potassium have been proven to reduce inflammation and swelling which in turn improves poison ivy. Also, ACV helps to expel toxins from the skin which helps to heal poison ivy faster.

12. Repelling Fleas – Apple cider vinegar is also used as a natural flea replant by pet owners. When used for this purpose, ACV is mixed with water and the resulting mixture is used to soak and wash pets i.e. dogs. To get the best results, soak and wash your pet in the mixture once daily for a few weeks until your pet is free of fleas.

13. Lowering Blood Pressure – This is another notable health application of ACV. Numerous studies have proven that consuming ACV regularly lowers triglycerides & blood pressure significantly.

14. Treating/Fighting Allergies – ACV is also used to cure allergies. This application is possible because of ACV’s ability to breakup mucous in the body as well as support lymphatic drainage.

Apple cider vinegar is also capable of clearing sinuses. You should mix two tablespoons of apple cider vinegar with a glass of water and then drink three times daily to treat/fight allergies.

Conclusion

In summary, the above information summarizes some of the main uses of apple cider vinegar. After reading this article, you don’t need to be convinced further to use ACV daily. It is however important to note that apple cider vinegar has more uses than the ones mentioned above. It is therefore important to use this article as a basis for further research.

15 Warning Signs You May Have An Iron Deficiency?

Iron is an important dietary mineral, involved in various vital bodily functions such as the transport of oxygen in the blood.

Iron deficiency is the condition that results from having low levels of iron in the body. It is one of the most widespread nutrition deficiencies. Herein are warning signs to look for that may indicate iron deficiency.

1. Fatigue

Fatigue is the condition where a person constantly feels tired. It is the most common symptom of iron deficiency and it can be easily overlooked.

Iron is essential for the production of hemoglobin. Hemoglobin is responsible for the transport of oxygen in the red blood cells.

Lack of iron means the body has to work harder to get the energy it needs leaving you feeling exhausted and weak.

2. Lapses In Concentration

At rest 20% of the oxygen you breathe goes to the brain. About 15% of the blood flow from the entire body goes to the brain.

Iron deficiency reduces the effectiveness of the red blood cells to carry oxygen.

Due to this, the brain ends up being deprived of vital oxygen and thus cannot function optimally, which results in difficulty concentrating.

Although regular concentration lapses may indicate a deficiency of iron, it is also a common occurrence with other conditions.

3. Irritability

Iron facilitates the production of certain hormones in the body. Some of these hormones such as dopamine are responsible for the reduction of anxiety, depression and stress levels in the body. As such, easy irritability can be a sign of hormonal imbalances caused by the lack of iron in your body.

First measurements of new iron deficiency marker

Using a new marker of iron status, the report indicates higher rates of iron deficiency in Mexican-American children aged 1 to 5 years (11 percent) and in non-Hispanic black (16 percent) and Mexican-American women (13 percent) of childbearing age (12 to 49 years) when compared to other race/ethnic groups. source: cdc.gov

4. Frequent Tingling Sensations

These sensations commonly referred to as “pins and needles”, are caused by poor blood circulation. Iron deficiency hinders the proper function of red blood cells resulting in these sensations. They are common in body extremities such as hands and feet. This shows that enough oxygen is not reaching the further body parts.

5. Muscle Cramps

The red blood cells transport carbon dioxide and other toxic wastes out of the body tissues, in addition to transporting oxygen throughout the body. When they cannot properly perform these tasks due to iron deficiency, more waste accumulates in the body tissues resulting in frequent muscle cramps.

6. Paleness

A lack of iron in the body causes a decline in the red blood cell count due to iron depletion. This often manifests as a pale appearance of a person’s complexion. Hemoglobin gives the skin its rosy coloration. It is easily noticeable where the blood flows very close to the skin such as the face, lower eye lids, fingertips and lips

7. Soreness Of The Tongue

Glossitis can be warning sign of iron deficiency in the body. Glossitis is the soreness of the tongue or inflammation of the dorsal surface of the tongue. It often leaves the tongue smooth, shiny and reddened. The tongue may swell and you may have difficulty chewing, swallowing or speaking.

This can spread to the outer mouth manifesting as cracks on the side of the mouth. Moreover, a burning sensation on the tongue may also indicate a lack of iron although it is mostly associated with the burning tongue syndrome.

8. Craving Non Food Items

Pica is the condition whereby a person craves nonfood items such as paper, soil, chalk or ice. The lack of iron in the body is considered a causative agent of the unorthodox condition. However, scientists are yet to figure out why exactly this happens to people when they do not get enough iron.

9.Dizziness

When the brain is deprived of oxygen dizziness may result. Red blood cells need enough iron to transport much needed oxygen to the brain. Frequent dizziness spells can be a warning sign of possible iron deficiency. However, this can also be a sign of many other conditions but it is better to be safe than sorry. Unexplained dizziness spells should be reported to a doctor as soon as possible.

 10. Lack Of Strength And Stamina

Iron deficiency can present itself as declining muscle strength and stamina. Iron is vital component in the development strong muscles and tendons.

Additionally, sufficient oxygenated blood may not be reaching the muscle to enable energy production due to red blood cells lacking hemoglobin. As a result, the body compensates by resorting to anaerobic methods of energy production. These reactions lead to the accumulation of toxic wastes in the muscles and are more demanding on the body.

11.Weak Nails

Iron is important for the proper development of healthy nail tissue. Brittle nails that easily crack from mild trauma or harsh conditions can be an indication of a lack of iron. It is important to be on the lookout for ridges that run along the fingernails as they can also be a warning sign of iron deficiency.

12. Restless Leg Syndrome

In some people iron deficiency can result in restless leg syndrome, a disorder that causes a strong urge to always move the legs. This urge often occurs with unpleasant and strange crawling feelings in the legs. Sufferers can also have a hard time sleeping

13.Heart Palpitations

If you do not have enough hemoglobin carrying red blood cells, the heart has to work harder to move the oxygen rich blood to body parts that need it. This often results in irregular heartbeats called arrhythmia’s.

14.Increased Susceptibility To Infections

Iron is very important for a healthy immune system. This is because the red blood cells help transport oxygen to the spleen where infections are fought off.

Additionally, the red blood cells also transport oxygen to the lymph nodes, which contain the white blood cells. When you have frequent infections it may mean that your body is not producing enough strong white blood cells due to lack of iron.

15.Hair Loss

Your hair follicles may not be getting enough oxygen subsequently getting dormant and as a result your hair falls out. If you notice excessive hair loss that does not grow back, you may be lacking iron in your body.

If you experience any combinations of such symptoms it is paramount to seek medical or dietitian attention. Iron deficiency can be treated through dietary changes and prescribed iron supplements. Ignoring these warning signs can lead to more sinister conditions like Anemia.

Overcoming The Signs And Symptoms Of Adrenal Fatigue Syndrome

Adrenal fatigue is a common but under diagnosed problem. If you have been feeling extremely tired lately, then the chances are you suffer from the symptoms of adrenal fatigue syndrome. Also what is known as “adrenal insufficiency”.

Adrenal fatigue occurs as a direct result of an adrenal gland malfunction. It is so common that around 80% of the world’s population will experience it, sooner or later.

Although adrenal fatigue can prevent you from focusing on your job or doing basic household tasks, the good news is that you can easily overcome it.

The first and most important step is having it diagnosed, and in order to do that you must acknowledge the signs and symptoms that are commonly linked to adrenal fatigue.

What Are The Most Common Signs Of Adrenal Fatigue?

If you get seven to eight hours of sleep per night, yet you wake up even more tired than you were the night before, then this should get you thinking.

This is actually the first thing people with adrenal fatigue start to notice about themselves.

How To Naturally Overcome Your Vitamin B12 Deficiency

Statistically speaking, almost half of the world’s population suffers from Vitamin B12 deficiency nowadays. You might ask yourself – why is that?

The answer is simple: Because we do not eat enough Vitamin B12-rich foods and our digestive systems fail to process this essential vitamin. Our bodies need to be constantly provided with vitamins and minerals, especially with the ones they are unable to produce themselves.

The Vitamin B complex is undoubtedly one of the most important ones. It is responsible for the health of our bones, muscles and soft tissues.

If you started to notice you’re waking up tired in the morning or you lack energy throughout the day, then a Vitamin B12 deficiency may be to blame for that.

Lack of energy

Memory loss

Lack of focus and concentration

… are also three signs that should not be overlooked either, as they can take their toll on your performance… at school and at work. Below you’ll find out more about Vitamin B12 deficiency and how you can easily overcome it.

Anemia, muscle soreness or certain thyroid conditions can also be triggered or even worsened by the Vitamin B12 deficiency, which is more common than one might think.

 Do you feel emotionally and mentally stressed lately, and you feel that you simply do not have enough energy to do almost anything?

Do you feel like sitting in bed all day, waiting for a miracle to happen?

Do you suspect you might be suffering from the infamous “Burnout Syndrome” or adrenal fatigue?

If the answer to these questions is yes, then you should consider having your vitamin levels checked, for you may unknowingly suffer from a Vitamin B12 deficiency.

Vitamin B12 is responsible for giving your body an energy boost, for supporting the formation and correct functioning of your red blood cells, as well as for supporting the health of your heart and that of your cardiovascular system.

Moreover, Vitamin B12 also serves as the pillar of your central nervous system. If you lack this vitamin, you are likely to suffer from anxiety and depression.

When that happens, it is important to either adjust your diet so that you eat more meats, or to take some multivitamin supplements to treat this common deficiency, instead of taking antidepressants to help you manage your “blues”.

Everybody feels down every now and then, but if this happens to you on a regular basis, the underlying cause may be more serious than you assume, and depression can have devastating consequences.

It is important to address the root of the problem, instead of just “masking” the symptoms.

Otherwise stated, it is important to balance out your body’s Vitamin B12 levels, and the symptoms mentioned above should disappear as soon as that happens. Unfortunately, many people tend to take various energy-boosting supplements and memory enhancers, instead of actually treating the cause of these symptoms.

When Does Vitamin B12 Deficiency Occur And How Can You Treat It?

Every vitamin or mineral deficiency can be prevented or treated by eating the right foods, and in the right amounts. Vitamin B12 is no exception to that rule.

If you have a healthy and fully functional digestive system and you also have a balanced, nutritious diet, then you should not worry about deficiencies of any kind.

However, in some cases, your digestive system may be unable to properly absorb and digest the nutrients found in foods, thus leading to a series of dangerous digestive problems, from IBS and bloating to the leaky gut syndrome.

Besides those who suffer from malabsorption, people who avoid eating meat or animal-derived products such as cheese, eggs or milk (usually vegans or vegetarians, as well as those who do it for purely religious reasons) are also prone to developing a Vitamin B12 deficiency.

Meats are very rich in Vitamin B12, this is why they are part of many people’s weekly diet. However, even if you are not a vegan and you do consume meats regularly, you might still develop this deficiency if you do not have enough good bacteria (probiotics) in your digestive system.

First and foremost, you must make sure that you have a balanced and nutritious diet. Foods like chicken and beef liver (very rich not only in Vitamin B12, but also in Vitamin A), along with wild caught fish like tuna or salmon and grass-fed beef and lamb.

 Dairy products are another excellent source of high quality Vitamin B12, and kefir, raw milk, cheese and yogurt in particular!

Another useful tip for naturally reversing your Vitamin B12 deficiency is getting a probiotic supplement that will increase the levels of good bacteria in your gut.

Aside from improving your digestive function and helping your intestines process and absorb the vitamins present in foods faster, better and more efficiently, the good bacteria will also boost your immune system and strengthen your body!

Probiotics are beneficial from every point of view, this is why they should never miss from anyone’s diet.

 However, eating healthy foods and taking probiotics is not enough. You must make sure your digestive system is healthy and functional, and that the leaky gut syndrome does not interfere with the vitamin absorption process, otherwise all of your efforts are in vain.

All you have to do in this situation is to simply eliminate all the inflammatory foods from your diet (foods that trigger an inflammatory response within the body). The Mediterranean Diet is an excellent option.

Last, but not least, if you have tried everything and you are still Vitamin B12 deficient, then vitamin supplements will come to your rescue!

There are numerous powders, sprays and pills that contain the Vitamin B complex… desiccated liver supplements often happen to be the best choices, in this situation.

The Bottom Line

To conclude, treating your Vitamin B12 deficiency is essential for your health. As soon as you start tweaking your diet and taking the right probiotic and multivitamin supplements you will start to feel more energetic, less stressed, less irritated and less depressed.

In other words, you will look and feel better than ever before, and those around you will certainly notice that!

7 Obvious Signs That It is Time To Schedule An Appointment And Get Your Thyroid Checked!

 Thyroid disorders and complications are more common than you realize, affecting millions of people every year. It's also a very common hereditary issue, passed down from generation to generation.

1. Fluctuating weight

Thyroid controls your metabolism, so if there's a problem with your thyroid, it's obviously going to affect your weight. People with hyperactive thyroid tend to lose weight and people with hypoactive thyroids experience weight gain. But there are many bodily factors that influence weight; thyroid is just one of them.

2. Hair loss

Hair thinning or hair loss is the other major sign that you might be suffering from thyroid problems. A hyperactive and even hypoactive thyroid can affect your hair growth or loss. The common phenomenon is that the thinning of hair is quite uniform in most cases but can be different for everyone.

3. Fluctuation in energy levels

If you feel lethargic and drained out quite often it certainly not a good sign. It seriously doesn’t matter how much you sleep or take rest, blame it on your hypoactive thyroid. In this condition staying active can be a serious struggle and even normal everyday task seem too much. But if you have hyperactive thyroid then you can be a little hyper, jittery and even fidgety.

4. Change in appetite

If you've got an under-active thyroid, your energy levels can drop considerably, so you need to consume fewer calories to function. Your appetite goes down and you might eat less. Paradoxically, since your body is converting fewer calories into energy, you can actually gain weight. At the opposite end of the spectrum, a hyperactive thyroid can increase your metabolism, leading to abrupt weight loss.

5. Menstrual Problems

Irregular periods can also be the sign that you are suffering from thyroid. If you notice your periods are very long or short, heavy or light or extremely irregular then it's time for you to consult your doctor or get your thyroid checked.

6. Feeling too hot or too cold

If your body is producing too much thyroid hormone, your temperature can rise, leaving you feeling frequently warm. Similarly, an under-active thyroid can make you feel colder. It can often take just a small change in the hormones produced to have a major impact.

7. Muscle aches and pains

If you often feel muscle weakness, tenderness, stiffness and swelling quite often, it can be the sign of Hypothyroidism. It is advisable to immediately contact your doctor in such condition and start the medication as soon as possible.

Posted by: Sun seeker <sunseekertoo@gmail.com>

14+ HEALTH BENEFITS OF DRINKING LEMON WATER

drinking-lemon-water Lemon water is a refreshing beverage, but it also offers an array of health benefits. Lemon contains a number of antioxidants and critical nutrients that your body requires for optimal vitality and health. A glass of lemon water first thing in the morning helps to wake you up and prepare you for the day. Understanding how lemon water can help you keeps you motivated to drink it regularly.

 VITAMIN C

vitamin-c Lemons are a citrus fruit so they are packed with immune-healthy vitamin C. This vitamin helps to strengthen your immune system so that it is well-equipped to fight off illness. It reduces the frequency of illness by helping the body to fight bacteria and viruses.

POTASSIUM

Potassium is a nutrient that plays a role in many body systems, including the central nervous system and the cardiovascular system. It helps to stop free radicals from doing damage, regulates your blood pressure and aids in cell formation.

This electrolyte must be kept in good balance because if it gets too low or too high, you can experience significant health problems. This water can also help to boost your energy so you can maintain a healthy body.

BALANCING PH

A major component of a healthy body is ensuring that the pH is in balance. If your body is to alkaline or too acidic, you will have problems. Lemon water helps your body to find and maintain the proper balance.

CARDIOVASCULAR HEALTH

cardio-health Your cardiovascular system helps with everything from walking through your house to running to your car in the rain so you must keep it healthy. So you need to get regular cardiovascular exercise, but this water mixture can give you a boost.

Lemon water’s antioxidants help to fight free radicals and get toxins out of the body. The high potassium content also helps to relax the heart muscles, promoting a healthier heart.

RESPIRATORY HEALTH

Your lungs need to be healthy or else you can experience significant problems. If you have issues like asthma or something like mild bronchial issues, regular consumption of lemon water may help to promote better respiratory health.

KIDNEY HEALTH

Your kidneys rely on regular filtration and urination to be at their best and this water happens to be a natural diuretic which helps to ensure regular urination. This gets waste materials and toxins flushed out of the body so that they do not have time to accumulate and cause any damage.

 

 HELPS INDIGESTION

Indigestion is incredibly uncomfortable and it can really dampen your day. A single glass of lemon water that consists of lukewarm water and the juice from a few lemons can help to reduce the bloating, stomachache and abdominal cramping. It helps to promote optimal digestion by stimulating digestive juice secretion.

CLEAR SKIN

clear-skin Clear skin exudes youth and health so you want to do everything you can to achieve and maintain it. This water mixture keeps skin radiant and clear by purging toxic materials from the blood. The skin on your face is rejuvenated from the inside out thanks to the high vitamin C content.

 ANTI-AGING

Getting older is inevitable, but this does not mean you have to settle for wrinkles and sagging skin. This water mixture helps to combat free radicals due to its high antioxidant content and the rich dose of vitamin C it contains. This water helps to repair skin cells that are damaged, as well as reduce blemishes, deep furrows, fine lines and wrinkles.

PREVENTS ACNE AND SKIN INFECTIONS

Acne, blackheads and minor skin infections can kill your confidence so keeping these at bay is important. The astringent properties of lemon water can help to heal your skin from the inside out.

When you first get up in the morning have a glass of lemon water on an empty stomach to reap the benefits.

STRONGER HAIR

strong-hair Strong hair is far more resilient to breakage and other damage, but keeping your hair in shape is no easy task. Lemon water can help a little bit because it helps to improve the strength of your hair at the follicles and roots. It also helps to promote new hair growth by acting as a stimulant for your hair follicles.

CLEANER HAIR

Clean hair is important because your hair is one of the first things people notice when they see you. Clean hair is also a lot easier to style and take care of throughout the day. Lemon water has astringent properties which helps to reduce hair oiliness.

This is due to this water helping to reduce how much oil the sebaceous glands on the scalp produce. When less oil is produced, the hair follicles are clear and your hair maintains cleanliness longer.

HEALTHY SCALP

When it comes to beautiful and strong hair, this starts at the scalp so you want to do everything possible to ensure optimal health. Regular consumption of lemon water helps to eliminate dandruff and alleviate scalp dryness. This helps in two ways because it eliminates and irritant and by eliminating this irritant is makes you less likely to scratch and impair the integrity of the skin on your scalp.

FASTER ILLNESS RECOVERY

faster-illness-recovery Lemons work hard to help the body during times of illness and injury. For example, a mild gum bleed is helped by swishing lukewarm lemon water around in your mouth for about a minute. It can also help when you have a fever, throat infections that stem from bacteria or even just a basic sore throat.

By Rebecca C. Walsh

Top 20 Weight Loss Friendly Foods on the Planet

Not all calories are created equal.

Different foods go through different metabolic pathways in the body. They can have vastly different effects on hunger, hormones and how many calories we burn.

Here are the 20 most weight loss friendly foods on earth, that are supported by science.

1. Whole Eggs

Once feared for being high in cholesterol, whole eggs have been making a comeback.

New studies show that they don’t adversely affect blood cholesterol and don’t cause heart attacks.

What’s more… they are among the best foods you can eat if you need to lose weight.

They’re high in protein, healthy fats, and can make you feel full with a very low amount of calories.

One study of 30 overweight women showed that eating eggs for breakfast, instead of bagels, increased satiety and made them eat less for the next 36 hours (3).

Another 8 week study found that eggs for breakfast increased weight loss on a calorie restricted diet compared to bagels.

Eggs are also incredibly nutrient dense and can help you get all the nutrients you need on a calorie restricted diet. Almost all the nutrients are found in the yolks.

Related: Pastured, Omega-3 & Conventional Eggs: What’s The Difference?

2. Leafy Greens

 Leafy greens include kale, spinach, collards, swiss chards and a few others.

They have several properties that make them perfect for a weight loss diet.

They are low in both calories and carbohydrates, but loaded with fiber.

Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories. Numerous studies show that meals and diets with a low energy density make people eat fewer calories overall .

Leafy greens are also incredibly nutritious and very high in all sorts of vitamins, minerals and antioxidants. This includes calcium, which has been shown to aid fat burning in some studies.

3. Salmon

Oily fish like salmon is incredibly healthy.

It is also very satisfying, keeping you full for many hours with relatively few calories.

Salmon is loaded with high quality protein, healthy fats and also contains all sorts of important nutrients.

Fish, and seafood in general, supplies a significant amount of iodine.

This nutrient is necessary for proper function of the thyroid, which is important to keep the metabolism running optimally.

Studies show that a huge number of people in the world aren’t getting all the iodine they need.

Salmon is also loaded with Omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic disease.

Mackerel, trout, sardines, herring and other types of oily fish are also excellent.

4. Cruciferous Vegetables

 Cruciferous vegetables include broccoli, cauliflower, cabbage and Brussels sprouts.

Like other vegetables, they are high in fiber and tend to be incredibly fulfilling.

What’s more… these types of veggies also tend to contain decent amounts of protein.

They’re not as high in protein as animal foods or legumes, but they’re high compared to most vegetables.

A combination of protein, fiber and low energy density makes cruciferous vegetables the perfect foods to include in your meals if you need to lose weight.

They are also highly nutritious, and contain cancer fighting substances 

5. Lean Beef and Chicken Breast

Meat has been unfairly demonized.

It has been blamed for all sorts of health problems, despite no good evidence to back it up.

Although processed meat is unhealthy, studies show that unprocessed red meat does NOT raise the risk of heart disease or diabetes.

According to two big review studies, red meat has only a very weak correlation with cancer in men, and no correlation at all in women.

The truth is… meat is a weight loss friendly food, because it’s high in protein.

Protein is the most fulfilling nutrient, by far, and eating a high protein diet can make you burn up to 80 to 100 more calories per day.

Studies have shown that increasing your protein intake to 25-30% of calories can cut cravings by 60%, reduce desire for late-night snacking by half, and cause weight loss of almost a pound per week… just by adding protein to the diet.

If you’re on a low-carb diet, then feel free to eat fatty meats. But if you’re on a moderate- to high carbohydrate diet, then choosing lean meats may be more appropriate.

6. Boiled Potatoes

Love This? Never Miss Another Story.

White potatoes seem to have fallen out of favor for some reason.

However… they have several properties that make them a perfect food, both for weight loss and optimal health.

They contain an incredibly diverse range of nutrients, a little bit of almost everything we need.

There have even been accounts of people living on nothing but potatoes alone for extended periods of time.

They are particularly high in potassium, a nutrient that most people don’t get enough of and plays an important role in blood pressure control.

On a scale called the Satiety Index, that measures how fulfilling different foods are, white, boiled potatoes scored the highest of all the foods tested.

What this means is that by eating white, boiled potatoes, you will naturally feel full and eat less of other foods instead.

If you boil the potatoes, then allow them to cool for a while, then they will form large amounts of resistant starch, a fiber-like substance that has been shown to have all sorts of health benefits… including weight loss.

Sweet potatoes, turnips and other root vegetables are also excellent.

7. Tuna

 Tuna is another low-calorie, high protein food.

It is lean fish… so there isn’t much fat in it.

Tuna is popular among bodybuilders and fitness models who are on a cut, because it’s a great way to keep protein high, with total calories and fat low.

If you’re trying to emphasize protein intake, then make sure to choose tuna canned in water, but not oil.

8. Beans and Legumes

Some beans and legumes can be beneficial for weight loss.

This includes lentils, black beans, kidney beans and some others.

These foods tend to be high in protein and fiber, which are two nutrients that have been shown to lead to satiety.

They also tend to contain some resistant starch.

The main problem is that a lot of people have problem tolerating legumes. For this reason, it is important to prepare them properly.

9. Soups

As mentioned above, meals and diets with a low energy density tend to make people eat fewer calories.

Most foods with a low energy density are those that contain lots of water, such as vegetables and fruits.

But you can also just add water to your food… by making a soup.

Some studies have shown that eating the exact same food, except made in a soup instead of as solid food, makes people feel more satiated and eat significantly fewer calories.

10. Cottage Cheese

 Dairy products tend to be high in protein.

One of the best ones is cottage cheese… calorie for calorie, it is mostly just protein with very little carbohydrate and fat.

Eating plenty of cottage cheese is a great way to boost your protein intake. It is also very satiating, making you feel full with a relatively low amount of calories.

Dairy products are also high in calcium, which has been shown to aid in the fat burning process.

11. Avocados

Avocados are a unique type of fruit. Whereas most fruit is high in carbs, avocados are loaded with healthy fats.

They are particularly high in monounsaturated oleic acid, the same type of fat found in olive oil.

Despite being mostly fat, they also contain a lot of water, so they aren’t as energy dense as you may think.

Avocados are perfect as additions to salad, because studies show that the fats in them can increase the nutrient uptake from the vegetables 2.6 to 15-fold.

They also contain many important nutrients, including fiber and potassium.

12. Apple Cider Vinegar

 Apple cider vinegar is incredibly popular in the natural health community.

It is popular for use in condiments, like dressings or vinaigrettes. Some people even dilute it in water and drink it.

Several studies in humans suggest that vinegar can be useful for people who are trying to lose weight.

Taking vinegar at the same time as a high-carb meal can increase feelings of fullness and make people eat 200-275 fewer calories for the rest of the day 

One study in obese individuals also showed that 15 or 30 mL of vinegar per day for 12 weeks caused weight loss of 2.6-3.7 pounds, or 1.2-1.7 kilograms 

Vinegar has also been shown to reduce blood sugar spikes after meals, which may lead to all sorts of beneficial effects on health in the long term (29, 30).

13. Nuts

 Despite being high in fat, nuts are not inherently fattening.

They’re an excellent snack, containing balanced amounts of protein, fiber and healthy fats.

Studies have shown that eating nuts can improve metabolic health and even cause weight loss (31, 32).

Population studies have also shown that people who eat nuts tend to be healthier, and leaner, than the people who don’t 

Just make sure not to go overboard, as they are still pretty high in calories. If you tend to binge and eat massive amounts of nuts, then it may be best to avoid them.

14. Some Whole Grains

Despite grains having gotten a bad rap in recent years, there are some types that are definitely healthy.

This includes some non-gluten, whole grains that are loaded with fiber and contain a decent amount of protein as well.

Notable examples include oats, brown rice and quinoa.

Oats are loaded with beta-glucans, soluble fibers that have been shown to increase satiety and improve metabolic health.

Rice, both brown and white, can also contain significant amounts of resistant starch, especially if cooked and then allowed to cool afterwards (36).

Keep in mind that refined grains are a disaster, and sometimes foods that have “whole grains” on the label are highly processed junk foods that are both harmful and fattening.

If you’re on a very low-carb diet then you’ll want to avoid grains, because they are high in carbohydrates. But there’s nothing wrong with eating some of the healthier grains if you can tolerate them and are not on a low-carb diet.

15. Chili Pepper

 Eating chili peppers may be useful on a weight loss diet.

They contain a substance called capsaicin, which has been shown to help reduce appetite and increase fat burning in some studies.

This substance is even sold in supplement form and is a common ingredient in many commercial weight loss supplements.

One study showed that eating 1 gram of red chilli pepper reduced appetite and increased fat burning in people who didn’t regularly eat peppers 

However, there was no effect in people who were accustomed to eating spicy food, indicating that some sort of tolerance can build up.

16. Fruit

 Most health experts agree that fruit is healthy.

Numerous population studies have shown that people who eat the most fruit (and vegetables) tend to be healthier than people who don’t.

Of course… correlation does not equal causation, so those studies don’t prove anything, but fruit do have properties that make them weight loss friendly.

Even though they contain sugar, they have a low energy density and take a while to chew. Plus, the fiber helps prevent the sugar from being released too quickly into the bloodstream.

The only people who may want to avoid or minimize fruit are those who are on a very low-carb, ketogenic diet, or have some sort of intolerance to fructose.

For the rest of us, fruits can be an effective (and delicious) addition to a weight loss diet.

17. Grapefruit

One fruit that deserves to be highlighted is grapefruit, because its effects on weight control have been studied directly.

Young Girl Holding Sliced Grapefruit

In a study of 91 obese individuals, eating half a fresh grapefruit before meals caused weight loss of 3.5 pounds (1.6 kg) over a period of 12 weeks.

The grapefruit group also had reductions in insulin resistance, a metabolic abnormality that is implicated in various chronic diseases.

So… eating half a grapefruit about a half hour before some of your daily meals may help you feel more satiated and eat fewer overall calories.

18. Chia Seeds

 Chia seeds are among the most nutritious foods on the planet.

They do contain 12 grams of carbohydrate per ounce, which is pretty high, but 11 of those grams are fiber.

This makes chia seeds a low-carb friendly food, and one of the best sources of fiber in the world.

Because of all the fiber, chia seeds can absorb up to 11-12 times their weight in water, turning gel-like and expanding in your stomach.

Although some studies have shown that chia seeds can help reduce appetite, they have not found a statistically significant effect on weight loss.

However, given their nutrient composition, it makes sense that chia seeds could be a useful part of a weight loss diet.

19. Coconut Oil

 Not all fats are created equal.

Coconut oil is high in fatty acids of a medium length, called Medium Chain Triglycerides (MCTs).

These fatty acids have been shown to boost satiety compared to other fats, as well as increase the amount of calories burned.

There are also two studies, one in women and the other in men, showing that coconut oil led to reduced amounts of belly fat.

Of course… coconut oil still contains calories, so adding it on top of what you’re already eating is a bad idea.

So this is not about adding coconut oil to your diet, it is about replacing some of your other cooking fats with coconut oil.

Extra virgin olive oil is also worth mentioning here, because it is probably the healthiest fat on the planet.

20. Full-fat Yogurt

 Another excellent dairy food is yogurt.

Yogurt contains probiotic bacteria that can improve the function of your gut.

Having a healthy gut may potentially help protect against inflammation and leptin resistance, which is the main hormonal driver of obesity.

Just make sure to choose full-fat yogurt… studies show that full-fat dairy, but not low-fat, is associated with a reduced risk of obesity and type 2 diabetes over time.

Low-fat yogurt is usually loaded with sugar, so it is best to avoid that stuff like the plague.

Kris Gunnars, Authority Nutrition.