Boiled Potatoes help you feel full and avoid binging.
Due to the fact that they are high in carbs, white potatoes have a bad reputation as a diet-friendly food. But the truth is, boiled potatoes are full of nutrients and can help you lose weight by making you feel fuller longer, so long as you skip the oil or butter or sour cream that most people slather on top. In a study that measured the satiety level of different foods, boiled potatoes ranked number one, which means they can fill you up and leave you satisfied so you don't overeat or find yourself binging.
Chili Peppers help you rev up your metabolism.
Chili peppers, famous for their intense heat and flavor, are known to rev your metabolism and burn fat, according to studies. In most cases, spicy or hot foods boost your metabolism because they contain a compound called capsaicin that heats the body and burns more calories–you literally heat up! One study concludes that there is an "increase in the energy expenditure after the meal containing red pepper," which can help speed up metabolism. Another study explains that capsaicin can help to reduce calorie and fat intake overall (the mechanism of why this happens was not explained, but anecdotally when you eat hot food, you eat less). But, make sure you eat chili peppers only occasionally because your body can build a tolerance to the heat which lowers the benefits as you build up a tolerance to them.
Vegetables make up the largest portion on the plate, which is 40%, followed by grains, which is 30%. Fruits make up 10% of the plate, and protein makes up 20%. Fruits and vegetables fill half the plate, whereas proteins and grains fill the other half. A small amount of dairy in a glass (milk) or cup (yogurt) is incorporated into the diet.
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