Are you dying to lose weight? Following a so-called proven weight loss diet religiously? Let me tell you that if your diet doesn’t contain beans, you won’t lose your fat quickly and effectively. Beans are among the most underrated superfoods that can attack unwanted body fat and blast it like magic! Are you intrigued about how these little nutritious gems can kill stubborn fat and speed up your weight loss journey? Here we go. (1)
Variety Of Beans
Beans are highly versatile and one of the most inexpensive weight-loss choices. Before researching how they help us eliminate excess body weight, let’s know their varieties. There are kidney beans, pinto beans, garbanzo beans, navy beans, lima beans, black beans, and so forth, which one can include in their weight loss diet. The nutrient contents of these beans vary slightly from one another when consumed fresh. However, baked, canned, or processed beans might contain additional salt, sugar, and fats.
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How Do Beans Help In Weight Loss?
A study conducted by the scientists of Indiana’s Purdue University and Washington State’s Bastyr University revealed that a diet rich in beans can quadruple weight loss in 6 weeks. Here is how beans help in losing weight:
- Beans are a great source of soluble dietary fibers with no extra calories. Intake of fiber is essential for preventing constipation and keeping things moving through our gastrointestinal system. Once the bowel movement becomes smooth, digestion becomes more accessible, too. It helps absorb vital nutrients while giving a feeling of ‘fullness’ by satiating hunger. In other words, eating beans limits too much calorie consumption caused by overeating and eventually promotes weight loss.
- Multiple research studies have confirmed that beans can trap additional dietary fats and eliminate those gradually from our bodies. The soluble fibers present in beans soak up water inside the gastrointestinal tract and create a gel-like substance, which, in turn, slows down our rate of digestion to help us shed off excess pounds.
- Beans come packed with proteins. The best thing about bean protein is that it prevents blood sugar levels from rising and keeps us high on energy. When your blood sugar level remains stable, you can easily control your cravings for sweets and processed snacks. It is pretty healthy to soak up bean protein during breakfast and lunch as it will keep you away from those high-calorie, nutrition-less edibles that contribute to weight to a great extent.
- Few foods can naturally promote calorie expenditure and fat burning, and beans are one of them. As per a study conducted by the scientists of the University of Manitoba and published in Applied Physiology, Nutrition, and Metabolism, beans are rich in certain amino acids like arginine, glutamine, etc., which are known to increase our post-meal calorie burning significantly.
- While beans hold us back from consuming excess calories or boosting our calorie expenditure, they are deficient in calories. According to the U.S. Department of Agriculture’s National Nutrient Database for Standard Reference, a cup of beans contains only 44 calories on average. A proper weight loss food it is, don’t you think so?
Recommended Intake For Weight Loss
When it comes to consuming beans for weight loss, the recommended portions depend solely upon the calorie needs of individuals. No matter what you eat or drink, your overall calorie intake will determine the weight you will lose or gain. The Centers for Disease Control and Prevention suggests people reduce their daily calorie intake by 500 to 1000 to shed a couple of pounds weekly. It has also been confirmed by the National Heart, Lung, and Blood Institute that the weight loss diet of an adult should not include more than 1600 calories based on their size and level of activity.
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How To Eat Beans For Weight Loss
There is no specific way to eat beans to eliminate extra body weight. Add them to your diet just the way you want. You can eat fresh beans or go for the dried ones. In the case of the latter varieties, soak them in water for the whole night and then bring them to a boil to become tender enough. Toss beans into a salad or add them to soups or stews to increase the health quotient of the foods. Make a smooth paste of boiled beans and use it as a dip or spread. Sprinkle a handful of beans over your rice dishes to make them healthier. Being high in nutrition and low in calories, beans are also considered an intelligent snacking option for people with added body weight.
Summary
Beans, the underrated superfood, play a pivotal role in effective weight loss. They are versatile and budget-friendly, with varieties like kidney, pinto, garbanzo, and black beans. Scientifically proven, a bean-rich diet quadruples weight loss in six weeks. Beans, rich in soluble dietary fibers, curb overeating, absorb fats, and stabilize blood sugar levels, promoting weight loss. Low in calories and high in nutrition, beans offer multiple options for incorporation into meals for a healthier lifestyle.
