The best way to lose weight is to simply burn more calories than you consume.
However, there are some foods that can help aid weight loss and increase fat burn.
They may not be your favourite Christmas dinner treat, but Brussels sprouts are very beneficial for your health.
The small green vegetables are part of the Brassicaceae or Cruciferae family and are closely related to kale and cauliflower.
Half a cup of Brussels sprouts contains:
Protein: 2 grams
Carbs: 6 grams
Fiber: 2 grams
Vitamin K: 137% of the RDI
Vitamin C: 81% of the RDI
Vitamin A: 12% of the RDI
Folate: 12% of the RDI
Manganese: 9% of the RDI
Unlike most vegetables, Brussels sprouts are high in protein, accounting for more than a quarter of their calories.
Protein diets have become big news in the fitness world in recent years.
Not only is protein good for building muscle mass, it also helps you lose weight, because it makes you feel fuller for longer.
Eating a high protein diet boosts metabolism, reduces appetite and changes numerous weight-regulating hormones.
Brussels sprouts also high in fibre, which means they fill you up, without filling you out.
Eating more fibre makes you feel fuller longer and can reduce appetite, according to a study published in the National Institute of Health.
There is even some evidence that fibre-rich foods help target belly fat specifically.
Interestingly studies have shown only one type of fibre – soluble fibre – can help shift your spare tyre.
A study of 1,114 people over five years found eating 10 grams of soluble fibre per day was linked to a 3.7% reduction in the amount of fat in the abdominal cavity.
Multiple studies have also concluded soluble and viscous fibres have the most beneficial effect on weight loss.
Just half a cup of Brussels sprouts also provides 81% of your RDI (recommended daily intake) of vitamin C.
Upping your intake of vitamin C could also help shift unwanted pounds, according to scientific research.
Vitamin C in foods such as oranges, red peppers and Brussels sprouts can help you zap up to 30% more fat during exercise, research from Arizona State University at Mesa reveals.
Further research reveals being deficient in vitamin C can make it very difficult to lose weight and reach a healthy BMI.
But the benefits of the traditional Christmas vegetable don’t stop there. The tiny green vegetables are also high in kaempferol, an antioxidant with many health-boosting abilities.
Studies have even shown that kaempferol may reduce cancer cell growth, ease inflammation and improve heart health.