There's a reason every electronic gadget you buy comes with a "quick start" guide. It gets you up and running without having to read the entire instruction manual. The more complicated instructions are, the less likely we busy people will be to read them. Unfortunately, the same goes for diet programs. Complicated guidelines and rules about foods to avoid make dieting miserable and easy to quitwhich makes it impossible if you want to instantly lose weight.
If you want to lose weight and begin improving your health and instantly lose weight, here's your quick start guide: just focus on one simple daily goaladding more color to your meals.
Colorful plant foods contain phytonutrients. These are chemical compounds that give fruits and vegetables their vibrant colors and distinctive flavors. A subset of these phytonutrients are substances called flavonoids, which research suggests offer potent healing properties that protect us from metabolic diseases like obesity, diabetes, heart disease, and cancer.
In a study published by the BMJ,researchers at Harvard T.H. Chan School of Public Health noticed that the people who ate diets high in foods containing lots of flavonoids and related compoundsfoods like berries, celery, cherries, radishes, peppers, green tea, pears, prunes, and blueberrieseither lost weight or maintained their weight better than people who didn't eat such foods or ate little of them. Other studies suggest that flavonoids may lower fat absorption and actually boost calorie expenditure.
The US Dietary Guidelines recommend eating 2 1/2 cups of vegetables and 2 cups of fruit every day. It's important to try to get as many different colored plants into your meals and snacks as possible because each color provides different types of phytonutrients with different health benefits. That doesn't mean you have to remember the scientific names of those flavonoids, shown below. Just eat a broad variety and you'll cover your phytonutrient bases.
Not sure which foods you should have? Try incorporating foods from the groups listed here, and for even more healthy eating tips, be sure to check out our list of 21 Best Healthy Cooking Hacks of All Time.
Eat plenty of fruit, as well as these red and purple foods, and you should get all the anthocyanidins you need.
Where to find them: Red potatoes, red onions, red cabbage, beans, eggplant, and chard.
RELATED:Sign up for our newsletter to get healthy tips directly to your inbox!
Flavan-3-ols improve arterial flow, reduce blood pressure, and help prevent heart disease and diabetes. In a 2012 review of 42 studies, researchers reporting in the American Journal of Clinical Nutrition found consistent evidence that flavan-3-ols improved cardiovascular risk and reduced diabetes risk. They also have antiviral and cancer-fighting properties.
Where to find them: Flavan-3-ols impart a bitter taste, which explains why they are not only found in berries and tree fruits, but also in high concentrations in dark chocolate, dark beer, tea, and coffee. Among vegetables, only legumes deliver these nutrients.
For more easy ways to lose weight fast, read 19 Eating Habits to Drop a Pound a Day.
Flavanols may improve both mental and physical performance on tests by boosting overall endurance. They've also been shown to reduce cholesterol and C-reactive protein (CRP), a marker of inflammation. In a 2012 analysis of studies, men and women with the highest intake of these nutrients had an 18% lower risk of heart disease; other studies suggest flavonols may reduce stroke risk by 20%.
Where to find them: Flavonols are pale yellow in color and are found in vegetables like leafy greens, onions, tea, chia seeds, and buckwheat, and in the skins of fruits like apples, cherries, tomatoes, pears, and berries. Discover the 30 best anti-inflammatory foods here.
Flavones prevent oxidative stresswhat we call aging. They've also been shown to help protect against stress-related diseases, including heart disease, diabetes, and cognitive decline.
Where to find them: A wide variety of fruits, especially watermelon, contain them, as do tea, coffee, and chocolate; cruciferous vegetables like iceberg lettuce, cauliflower, Brussels sprouts, and cabbage, and leafy greens like mint, parsley, and celery. Also found in hot peppers.
Flavonones reduce stroke risk and strengthen brain function, reduce appetite, and increase weight loss. In 2009, a study in the journal Diabetes found that a particular flavonoid found in citrus, called naringenin genetically reprograms the liver to burn up excess fat, rather than store it.
Where to find them: Flavonones aren't found in vegetables. You get them mostly from citrus fruits like grapefruits, oranges, lemons, and limes. Peppermint leaves have then, too.
Along with these colorful foods, you can also incorporate these 9 Best Foods That Melt Belly Fat.
- How to lose weight in winters easily? See tips and nuskas inside - Newsd.in - December 31st, 2020
- 6 Great And Easy Ways To Lose Weight Faster Recommended By Experts CVBJ - Explica - December 26th, 2020
- 30 Crazy-Easy Ways To Lose Weight Without Even Trying - IG60 - December 4th, 2020
- 8 Easy Ways to Lose Weight and Improve Fitness - October 7th, 2020
- Heres how you can still achieve your fitness goals of 2020 - The Statesman - September 15th, 2020
- Weight Loss: Follow THESE tips that are backed by research to shed extra kilos - PINKVILLA - May 14th, 2020
- How to lose weight like this Delhi guy who lost 26 kgs via intermittent fasting & tweaking his daily routine - GQ India - What a man's got to do - December 21st, 2019
- 11 Easy ways For Teens To Lose Weight - November 8th, 2019
- Easy Ways to Lose Weight Naturally | Reader's Digest - October 2nd, 2019
- 15 Easy Ways to Lose Weight Fast With Healthy Lifestyle ... - April 14th, 2019
- How to Lose Weight Fast: 5 Easy Ways to Lose Weight Quickly - March 31st, 2019
- 9 Simple Ways To Lose Weight Quickly For Teenagers - March 16th, 2019
- 50 Easy Ways to Lose Weight | Reader's Digest - March 13th, 2019
- 5 Easy Ways to Lose Weight, 20 Minutes at a Time ... - October 16th, 2018
- How To Lose Weight Fast and Easy (NO EXERCISE ... - YouTube - April 25th, 2018
- 7 Easy Ways to Lose Weight Over 35 - 40 Day MAX Fat Burn - March 2nd, 2018
- 10 Easy Ways to Lose Weight Without Starving | Men's Health - December 7th, 2017
- Easy Ways To Lose Weight! - youtube.com - November 24th, 2017
- 10 Easy Ways To Lose Weight Fast - YouTube - November 24th, 2017
- Diets that promise easy ways to lose weight and treatments to get your neck into shape are put to the test - The Sun - September 4th, 2017
- How to Determine Your Body Weight Set Points - Beliefnet - August 3rd, 2017
- 10 easy ways to lose weight and maintain it - Ridge Times - June 8th, 2017
- 10 easy ways to lose weight - WebMD Boots - May 31st, 2017
- Australian nutritionist shares six easy ways to lose weight without dieting - NEWS.com.au (blog) - May 8th, 2017
- 40 Easy Ways To Lose Weight Without Dieting - Into Fitness - May 5th, 2017
- 30 Easy Ways to Lose Weight ... - Eat This, Not That! - April 22nd, 2017
- 21 Surprising and Easy Ways to Lose Weight | The Active Times - April 2nd, 2017
- Easy Ways to Lose Weight Fast | Eat This Not That - February 20th, 2017
- 34 Easy Ways To Lose Weight Fast - BuzzFeed News - February 18th, 2017
- Easy Ways To Lose Weight - calories and weight loss calculator - December 3rd, 2016
- 10 Easy Ways to Lose Weight - YouTube - November 3rd, 2015
- How To Lose Weight Fast and Easy (NO EXERCISE) - Weight ... - September 25th, 2015
- Easy Ways to Lose Weight | Women's Health Magazine - August 1st, 2015
- 10 Easy Ways to Lose Weight Full Meal Plan to Lose Weight How To Lose Weight Fas 10Tips for Fast - Video - April 30th, 2015
- 10 EASY Ways to Lose Weight & Get Healthy! Weight Loss Tips, How to Diet, Food, Best Diet - Video - April 30th, 2015
- 10 Easy Ways to Lose Weight HSGYQ7cICNY Tips to Lose Weight - Video - April 30th, 2015
- How To Lose Weigh FAST 8 Easy Ways to Lose Weight FAST LEhOS5KdxKs Weight Loss for Men & Women - Video - April 30th, 2015
- 10 easy ways to lose weight EwoTl3EhIF0 Best Diet - Video - April 30th, 2015
- 5 Easy Ways To Lose Weight - And That Keep the Weight Off - Video - April 18th, 2015
- Easy Ways To Lose Weight Tips - Video - April 18th, 2015
- Lose Weight | Easy Ways To Lose Weight Tips - Video - April 13th, 2015
- How To lose Weight Fast? 10 Easy ways to lose weight quickly? - Video - April 10th, 2015
- 10 Easy Ways to Lose Weight - Garcinia Cambogia - Video - April 10th, 2015
- 5 Easy Ways To Lose Weight Naturally - Video - April 5th, 2015
- Green tea easy ways to lose weight fast! - Video - April 2nd, 2015
- Easy Ways To Lose Weight Fast Desperate Man Loses 20 Lbs Of Fat With Amazing Diet Secrets - Video - April 2nd, 2015
- Easy ways to lose weight - weight reduction - Video - April 1st, 2015
- Green tea 5 easy ways to lose weight! - Video - April 1st, 2015
- 7 Easy Ways to Lose Weight Shopping - Video - March 31st, 2015
- How to lose weight fast quick and easy ways to lose weight! - Video - March 31st, 2015
- Easy Ways to Lose Weight /Effective Weight Loss / Lose Weight Fast - Video - March 24th, 2015
- 10 EASY WAYS TO LOSE WEIGHT WITH 3 WEEK DIET IN 21 DAYS - Video - March 24th, 2015
- Incredible Easy Ways To Lose Weight - Video - March 23rd, 2015
- 7 Easy Ways to Lose Weight ~Tips/Tricks - Video - March 22nd, 2015
- Best Weight Loss Tips From Special Nutrition - Easy Ways to Lose Weight - Video - March 22nd, 2015
- Weight loss - The Venus Factor - Video - March 12th, 2015
- Easy Ways To Lose Weight After Having A Baby How It Work - Video - March 8th, 2015
- Easy Ways To Lose Weight While Breastfeeding How It Work - Video - March 8th, 2015
- Easy Ways To Lose Weight Without Working Out How It Work - Video - March 7th, 2015
- Easy Ways To Lose Weight Without Spending Money How It Work - Video - March 6th, 2015
- Easy ways to lose weight in a week - Video - March 4th, 2015
- How To Lose Weight Fast and Easy - weight loss program - Video - February 12th, 2015
- Easy ways to lose weight for teenagers - Video - February 12th, 2015
- 10 EASY Ways to Lose Weight & Get Healthy! Weight Loss Tips, How to Diet, Food, Health Coach YouTu - Video - February 8th, 2015
- Beginner 15 Minute Workout - Video - January 23rd, 2015
- Easy Ways to Lose Weight Katie's Testimonial about Proactol Natural Slimming Pills - Video - January 21st, 2015
- 5 Easy Ways to Lose Weight | Fat Loss | AJ Odudu - Video - January 4th, 2015
- 10 Easy Ways To Lose Weight [Tips For Weight Loss] - Video - December 16th, 2014
- 10 Tips To Lose Your Weight - Video - December 4th, 2014
- 8 Easy Ways to Lose Weight - Video - November 28th, 2014
- How to lose weight - The healthy way HQ | #Weight Loss Tips And tricks - Video - November 28th, 2014
- 3 easy ways to lose weight fast - Video - November 27th, 2014
- Lose weight without starving yourself -10 easy ways to lose weight without starving yourself - Video - November 14th, 2014
- 10 Easy Ways To Lose Weight Fast - Video - November 12th, 2014
- How To Lose Weight Fast - Lose Belly Fat with Garcinia Cambogia - Video - November 5th, 2014
- 9 Easy Ways to Lose Weight Fast Without Workout - Video - November 3rd, 2014
- Easy Ways To Lose Weight After Having A Baby - Video - October 30th, 2014
- 10 EASY Ways to Lose Weight & Get Healthy! Give Guidelines to Take Nutrition Part 1 - Video - October 18th, 2014
- How To Lose Weigh FAST: 8 Easy Ways to Lose Weight FAST - Video - August 9th, 2014
- HOW LOSE WEIGHT FAST & EASY,EASY WAYS TO LOSE WEIGHT,WEIGHT LOSE PROGRAM, - Video - July 31st, 2014