Coffee is the ideal healthy weight loss food.
Not only does one cup of black coffee have negligible calories (that makes it a Free Food on the Nutrisystem plan), but a Harvard study also found that drinking up to four cups a day can actually reduce body fat by about four percent. Researchers theorize that this is done by boosting the rate at which we burn calories (metabolic rate).1
Keep your coffee healthy with smart indulgences.
Unfortunately, coffee is one of the easiest healthy foods to make unhealthy. All the mix-ins can turn your daily pick-me-up into one big fat calorie bomb. For example, if you have two cups a day with cream and sugar, you’d better add an extra 300 calories to your food diary. Two ounces of cream is 120 calories (with 12 grams of fat) and two teaspoons of sugar are 32 calories. Switching to whole milk saves you a bundle of calories—two ounces is only 38 calories.2
There are plenty of other, better fixes to help you to get the coffee taste you want with less of a hit on your weight loss efforts. Check out these eight tasty tips for making a healthy homemade coffee.
1. Try flavored beans.
You may not miss the dairy and sugar if your coffee is ultra-flavorful. Most supermarkets and specialty stores carry coffee beans and ground coffee that is already flavored (think hazelnut, vanilla and caramel) and contain no sugar. It’s a simple swap that can really pump up the flavor in your cup of joe!
2. Replace sugar with natural sweeteners.
Stevia and monk fruit extract are both plant-based sweeteners that bring the taste and satisfaction but none of the calories of sugar. Skip artificial sweeteners if you can. Studies have found that they really don’t help when it comes to weight loss.3
3. Spice it up.
All those “pumpkin spice” coffee drinks that appear every fall use spices such as cinnamon, nutmeg and cloves to approximate the basic flavors of pumpkin pie. Who says you can’t replicate your pumpkin spice latte at home? You can easily add those spices to your mug. Feel free to also be adventurous with our spices. Cardamom, ginger, allspice, ground orange and lemon peels all make great blend-ins. You can add them to the ground coffee you make or sprinkle right in your cup.
Hitting the Local Coffee Shop? What to Order to Stay on Track
Read More4. Check your baking shelf for mix-ins.
Extracts aren’t just for making cakes and icing. Add extracts of vanilla, rum, almond or coconut to really dress up your morning brew. Even a small sprinkle of unsweetened cocoa can add big flavor! You can add it right to your ground coffee before you make it.
5. Choose the right syrups.
One pump of a sugary syrup can add loads up calories and sugar to your coffee. If you really love your coffee to taste like dessert, consider zero calorie, zero sugar syrups that are available in supermarkets, specialty stories and online. They come in great flavors too, from plain old vanilla to mocha, caramel, toffee and even amaretto.
6. Lighten more lightly.
Just switching from cream to skim milk could save you almost 100 calories (and you still get the calcium and vitamin D benefits).2 Unsweetened almond milk is another option. Two ounces only adds about nine calories.4
Cold Brew Coffee: What Is It & How to Make Your Own
Read More7. Go decadent.
Fat free whipped topping adds only about five calories in each two-tablespoon serving, plus a whole lot of creaminess and satisfaction.5
8. Foam it up.
Skim milk makes some of the best foam (it’s a food chemistry thing).6 And it’s easy to do, even without a cappuccino machine or a foamer!
Simply pour some milk into a jar (about jam-jar sized) so it’s halfway full or less. Screw on the lid, then shake until it froths. This should take 30 to 60 seconds. Remove the lid and pop the jar in the microwave for 30 seconds. This helps to “stabilize” the foam. You can then easily spoon the foam onto your coffee.7 You can also use a whisk, a blender, an immersion blender or electric mixer.8
From Frapps to Capps: 8 Coffee Types & How They Fit in Your Diet
Read MoreSources:
- https://www.hsph.harvard.edu/news/hsph-in-the-news/four-cups-of-coffee-modest-loss-of-body-fat/
- https://www.consumerreports.org/coffee/calories-in-coffee-wake-up-call/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892765/
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/1097550/nutrients
- https://www.reddiwip.com/classics/fat-free
- https://www.ricardocuisine.com/en/articles/food-chemistry/521-the-facts-about-milk-foam
- https://www.thekitchn.com/how-to-froth-milk-for-cappuccinos-in-the-microwave-cooking-lessons-from-the-kitchn-100716
- https://www.thepioneerwoman.com/food-cooking/cooking-tips-tutorials/a91134/8-ways-to-froth-milk/
The post 8 Tips to Make a Healthy Cup of Coffee appeared first on The Leaf.
Frequently Asked Questions
Do natural appetite suppressants really work?
The best way to lose weight naturally is by eating less food. This would mean consuming less calories and avoiding foods that are high in fat and/or sugar.
It is important to exercise regularly in order to lose weight quickly. This will help you burn off the excess calories from all those delicious snacks you eat throughout the day.
Try one of our natural appetite suppressant supplements if you are still having trouble losing weight.
These contain powerful ingredients, such as bitter melon (green tea), ginger, ginseng and many more. Clinical studies have shown that they can reduce hunger pangs, and other cravings.
What can I do to detox my body, lose weight and get rid of it?
Water flushes toxins out of your body. It's also essential for maintaining healthy skin and hair. When you are feeling thirsty, drink lots of water throughout the day. Water is also good for digestion and helps flush out excess sodium.
If you want to eliminate alcohol use, try drinking green tea instead. Green tea contains catechins, which can help lower fat absorption in your stomach. Caffeine stimulates metabolism.
Is African Mango Oil Safe to Use during Pregnancy?
Yes, African mango extract can be used during pregnancy. It has been safely used by pregnant women before.
If you are pregnant, it is a good idea to consult your doctor before taking this product.
Are green leafy vegetables worth the effort?
The answer to that question depends on the meaning of "worth." Health benefits are the most common. You might not if you mean cost-effectiveness.
They are not beneficial when you consider the long term costs (e.g. do they cost me less over the next 10 year).
If you are looking at the short-term (e.g. Do I get a better waistline? If so, then I would say it is worthwhile.
This question is very interesting, as it touches on two important aspects of nutrition: cost-effectiveness and health benefits. There is strong evidence to suggest that regular intake of fruits and veggies reduces the chance of developing certain types of cancer. The evidence regarding cost-effectiveness, however, is less convincing.
The best way to determine whether eating healthy food is worthwhile is to consider both factors simultaneously. This is the Health Economic Assessment. It is the process of assessing the expected health outcomes for different food types, and the associated costs to purchase these foods.
How can you slim down naturally?
Try to eat healthy foods as much as you can. If you do indulge in unhealthy snacks, ensure they are low-calorie. Avoid eating too much processed food. Instead, choose whole grain breakfasts such as oatmeal and barley. Avoid sugary drinks as they are high-calorie and high in sugar. Drink water instead of soda pop or juice if you want weight loss. Drink at least eight glasses of water per day.
Another tip: Get up earlier. Research shows that people who get up earlier are more likely to eat fewer calories during the day. You can help this by setting an alarm clock that wakes you up earlier so that you don’t sleep through the morning.
Also, exercising is essential. Aerobic exercises such as running or biking, swimming or tennis are all excellent options. Burn fat faster than strength-training. Consider adding aerobic activity to your life.
Statistics
- According to a 2014 review, even prescription weight loss pills don't work as well as you might assume. (healthline.com)
- On average, they may help you lose 3–9% of your body weight compared with a placebo (56Trusted Source (healthline.com)
- On average, they experienced 28 pounds (12.8 kg) of weight loss, a 6.4-inch (16.2-cm) reduction in waist circumference, and a 6.3% dip in body fat (5Trusted Source (healthline.com)
- In a total of 54 randomized controlled trials in healthy adults with overweight or obesity, the authors found no difference in weight or body fat percentage between the Garcinia Cambogia group and the placebo group (3Trusted Source (healthline.com)
- After 10 weeks, the CQ-only group experienced an 8.8% decrease in body weight, and the CQ and AME group an 11.8% decrease, on average. (healthline.com)
External Links
webmd.com
- African Mango: What You Need to Know About Irvingia Gabonesis
- Goji Berries Side Effects, Health Benefits
healthline.com
cdc.gov
fda.gov
How To
Goji Berries: Side Effects & Health Benefits
Goji Berries are one of China's oldest cultivated fruits. They are also known as wolfberries and Chinese plums. They are native to the Himalayas and grow wild throughout Asia. The Tibetan word gom means "to increase" and the name "goji" is derived from it. They are called Kuzuimaki in Japan.
Around 300 BC, ancient Chinese literature first mentioned the gojiberry. Although it was primarily used as a food source for many people, some medical uses were also documented. Goji berries contain high levels of antioxidants, vitamins and minerals, fiber, amino acid, polysaccharides, enzymes, and other nutrients. They are rich in anthocyanins. Goji berries are beneficial due to their anti-aging properties, immune system support, antioxidant protection, heart health benefits, diabetes management, memory improvement, energy boost, weight loss aid, and healthy skin.
Goji berries are often referred to superfoods due to their nutritional value. This fruit contains significant amounts of vitamin C, beta-carotene, calcium, iron, magnesium, potassium, phosphorus, protein, riboflavin, thiamine, zinc, niacin, folate, copper, manganese, selenium, pantothenic acid, biotin, pyridoxine (vitamin B6), and choline. Goji berries are often compared to blueberries because of their similar colors, taste, and texture. Both blueberries and gojiberries are rich in ellagic acid which is a powerful cancer-fighting chemical that can be found in plants, particularly nuts and seeds.
There are some studies that show that gojiberries reduce inflammation, improve blood flow and protect against cancers. They also prevent macular damage.
Gojiberries are known for lowering cholesterol and triglyceride as well as increasing HDL (good), cholesterol. Research has also shown that goji berries can lower blood pressure, and help reduce the risk factors for heart disease.
Goji berries were found to help with Alzheimer's. Another study shows that goji berries might help relieve symptoms of depression. Goji berries are sometimes used to treat insomnia.
Goji berries can also help you maintain a healthy body weight. Research shows that gojiberries are good for your metabolism. You will feel fuller for longer if you eat them every day.
Many people add gojiberries to smoothies, juices and desserts because they are so healthy. Even as a snack, you can eat them plain!
Goji berries can cause nausea, stomach upset, vomiting, dizziness and headaches, as well as constipation and fatigue. Goji berries should not be consumed by pregnant women or those who are nursing.
Goji berries are potentially harmful to children, seniors, and people with low immune system. Stop consuming gojiberries immediately if you have any side effects.
https://slimbody.fun/8-tips-to-make-a-healthy-cup-of-coffee/
No comments:
Post a Comment