Best Fat Burning Foods for Women. It’s not magic, there really are foods that can help you slim down just by eating them. Below we’ve rounded up a list of the top 2. Some of the foods here literally melt fat while you chew, thanks to their thermogenic effect on the body, while others contain a potent blend of fat- fighting macro- nutrients, including protein, fiber and complex carbohydrates that satisfy your appetite and keep your metabolism in fat- burning mode 2. Before we reveal the top 2. ![]() Protein- Power. Consider this your go- to weapon to fight the fat. Protein is tougher to breakdown than carbohydrates or fat which means your body has to work extra hard to process it. All of this hard work burns energy (calories), which boosts your metabolic rate. This . Getting enough protein is also essential to fuel your muscles in- between workouts to help cellular repair and recovery. Complex & Simple Carbohydrates. Carbohydrates are you body’s primary fuel source. ![]() ![]()
![]() There are two types: Simple & complex. Complex carbs take longer to be broken down, helping keep blood sugar levels stable, leaving you feeling full, happy and satisfied. Fighting- Fit Fibre. Essential for healthy digestion, fiber- rich foods can also help you slim down as they tend to be filling and low in fat. There are two types. Soluble fiber, which forms a gel- like substance that slows digestion, promotes nutrient uptake and helps lower cholesterol absorption. Well, then try some fast foods. No we don't mean the ones that are. ![]() Insoluble fiber (? Actually, fat intake plays a very important role in losing it. Without it, we can’t absorb nutrients like Vitamins D, E, K and A. It’s also a key player in giving skin that glow of good health. Plus, good . Plus calcium can also help regulate blood pressure and help with PMS. Written by Tim. Before we get to the list of foods that help burn fat, it’s important to get a basic understanding of how “fat” gets deposited in the first. 15 Fired-Up Foods that Burn Away Pounds Eat these foods and you're guaranteed to burn more calories.just by sitting there and listening to yourself digest. ![]() ![]() Natural Sugars. You might be thinking, how is sugar going to help me burn fat? Well, foods naturally high in sugar are sweet. This means fruit and other natural sweet treats can satisfy your sweet tooth for a fraction of the calories you would normally get from something worse – think donuts & choccy bars! Awesome Antioxidants. While not a specific fat- fighting compound, antioxidant’s can help you feel good on the inside. And when you feel good on the inside, it shows on the outside. Antioxidant’s help to neutralize free- radicals created by stress, alcohol and by- products of the body. These disease fighting factors help make antioxidant’s potent . These include folate, iron, zinc, selenium, niacin, magnesium, riboflavin, potassium, the B- Vitamins group and Vitamins A, C, D and E. Top 2. 5 Fat Burning Foods. To turn your body into a fat burning machine, be sure to regularly include a variety of these foods in your diet. Remember, this isn’t a conclusive list, but it will give you an excellent foundation from which to base your diet and achieve a healthier, happier body. QUICK TIP: Print out the list below and stick it up on your fridge at home for easy reference and take it with you during your weekly grocery dash.#1. Fresh/Frozen Berries. Strawberries, blueberries, blackberries, raspberries, Goji berries – the list goes on. With almost nil carbohydrates and calories, grab a handful as a quick snack, add them to low- fat yogurt, desserts, salads or blend them up in a smoothie. Out of season? Look for the frozen variety. YOU GET: Fiber, Antioxidant’s, Natural sugar & Essential vitamins & minerals#2. Oatmeal. Go for the plain, unsweetened variety. Make yourself a bowl in the morning, add some chopped nuts, strawberries and a sprinkle of cinnamon or nutmeg and you’ve got a waistline- friendly breakfast in under 5 minutes. You can also add oats to smoothies for extra energy and to keep hunger under control. YOU GET: Fiber, Complex carbohydrates & Essential vitamins & minerals#3. Citrus Fruits. Oranges, limes, lemons, grapefruits, kiwi fruits and tangerines are some of the best picks. The high acidity in these fruits slows down the digestion of whatever you eat them with, keeping you fuller for longer. Add to salad dressings, use in meat or seafood marinades, or squeeze into a glass of water to have with dinner. You can also use oranges, grapefruits and kiwi’s for healthy snack/breakfast options. Grapefruits with a small sprinkle of sugar – delicious! YOU GET: Fiber, Antioxidant’s, Natural sugar & Essential vitamins & minerals#4. Sweet Potato. Sweet potatoes are bursting with flavor, so you don’t need as much of the toppings, like butter, sour cream, coleslaw or baked beans, that you might with a regular, white potato. You cutback on calories without sacrificing the flavor. Plus they help you stay full, thinks to their high fiber content. YOU GET: Fiber, Complex carbohydrates & Essential vitamins & minerals#5. Avocado. If you want to lose fat, don’t eat it, right? With it’s high levels of healthy monounsaturated fats, the avocado is more . Eating quarter or half an avocado can quell hunger pangs, help you feel more satisfied and even help spot- reduce belly fat, too. Almost always in season, avocados make great substitutes for cheese and butter. Add to breads and wholegrain rye crackers before adding lean meats, tinned fish and cucumber slices for a quick and easy snack. They’re also perfect additions to salads or equally delicious eaten raw. YOU GET: Complex Healthy fats, Protein, Fibre & Essential vitamins & minerals#6. Cinnamon. The active ingredient in cinnamon makes fat cells significantly more responsive to insulin, upping your metabolism by 2. It can also help stabilize blood- sugar levels. Add to smoothies, yogurt, sprinkle on oatmeal or stir into your coffee for added sweetness without the calories. YOU GET: Antioxidant’s, Essential vitamins & minerals & Natural sweetness#7. Eggs. According to research, there’s no better way to start the day than with eggs. Thanks to their high- quality protein, eggs help you stay full for longer compared to other refined breakfast options like bagels. They’re also a fast and inexpensive dinner option. Omelet, frittata’s or a vegetable sandwich topped with hard- boiled egg slices are all great options. YOU GET: Protein & Essential vitamins & minerals#8. Mustard. A mere half teaspoon boosts your calorie burn by 2. Oxford Brooke’s University. So order that fillet steak guilt- free – just swap the Bearnaise sauce and chips for mustard. YOU GET: Antioxidant’s & Essential vitamins & minerals#9. Protein Powder. This supplement, which you can pick up online or at your local health food store, is a cheap, easy and effective way to boost your protein intake. There are two types: . See which is right for you below. Add the powder to smoothies with fruit and ice – yum! YOU GET: High quality Protein#1. Ginger. Research has found this flavorsome root contains acids that stimulate gastric enzymes that can boost your metabolism by 2. Ginger has also been found to lower cholesterol and thin your blood. YOU GET: Antioxidant’s & Essential vitamins & minerals#1. Lean Red Meats. Beef, lamb and pork and kangaroo are the best. Buy the leanest cuts and trim visible fat. Red meat is also an excellent source of iron, essential fatty acids, folate and B1. Don’t overcook red meat to keep amino acids (protein) intact. Keep leftovers in the fridge and use for sandwiches or add with salad for a quick and easy meal. YOU GET: Protein, Healthy fats & Essential vitamins & minerals#1. Cayenne Pepper. Scientists have found that cayenne pepper increases the rate at which you metabolize dietary fats by 1. Plus, it lowers your appetite between meals. Hot stuff! YOU GET: Antioxidant’s & Essential vitamins & minerals#1. Popcorn. A great weight loss snack, but most supermarket bags are loaded with calories, preservatives, sodium and even trans fats. So make your own instead. Add 1/4 of popcorn kernels to a microwavable bag, along with a few teaspoons of olive oil and your favorite herbs & spices (chili/curry powder, thyme, rosemary & oregano all work well). Microwave on high for 2- 3 minutes. YOU GET: Antioxidants – Popcorn is rich in poly- phenol#1. Cottage Cheese. Just make sure you go for the low- fat variety. Cottage cheese is an excellent source of naturally occurring high- quality protein and is ideal for spreading on rye crackers with salad and lean meats. YOU GET: Protein & Calcium (reduced by 3. Chicken & Turkey. Both chock- full of fat- fighting protein, these staples make great additions to any rice, pasta or salad dish. To slim down fast, switch wings and drumsticks and opt for leaner breast meat. To save extra calories, be sure to remove the skin – it contains high levels of saturated fat. Keep the meat moist and spicy by marinating it in olive oil, chili, lemon grass and ginger before grilling. YOU GET: Protein, Essential vitamins & minerals#1. Fresh Fish. Salmon, tuna, sardines, herring and mackerel are your best choices when you’re yearning for a fatty meal like fish and chips – just leave out the chips. Because these are all types . Enjoy them once or twice a week with vegetables or salad for lunch or dinner. Use the tinned varieties for healthy sandwiches and wholemeal wraps. YOU GET: Protein, Healthy fats, Antioxidant’s & Essential vitamins & minerals#1. Tomatoes. Sweet and delicious! Tomatoes are great way to give quantity to a meal so you feel full and satisfied afterwards. They’re fat free and full of vitamins and antioxidant’s, so pile them on for a hearty pasta, curry or salad. Having a bowl of cherry tomatoes on hand around the house is a great idea when you’re feeling peckish. YOU GET: Antioxidant’s & Essential vitamins & minerals & Natural sugar#1. Beans, Legumes & Lentils. Peas, beans and legumes are full of protein and fiber, which will either fill you up or give you wind – or both – depending on your constitution. Combine them with brown rice, barley, wheat and corn and add them to lasagna, casseroles, soups, salads or mash the up as a dip for extra protein and added nutrients, minus the fat. Foods that Burn Fat! Having this information will enable you to be more prudent in your choice of foods and also in the way you design your eating habits. Once you get this understanding you can browse through the list of healthy foods that are given below and recognize the reasons why these foods help in fat reduction. The process of fat deposition. A body needs food for acquiring the energy to feed/sustain its cells and for performing internal and external functions. The energy present in a food can be measured loosely in terms of “calories”. The more calories that are present in a food, the more fuel/energy that the body can get from it. The body also needs to expend energy in order to digest the foods to get energy from them – so a small percentage of old fuel is burnt off in the process of acquiring new fuel. The harder the food is to digest the more energy is expended by the body to digest it. Macro- nutrients and their calories. There are three macro- nutrients, or fuel units, that can be present in a food – Carbohydrate, Protein and Fat. So basically fats can provide more (double) calories to the body compared to the other two nutrient units. But please refrain from coming to the conclusion that fats are bad for you, they are not. Many healthy fats are essential for the harmonious functioning of the body and foods that provide these fats need to be an integral part of your diet. Fat deposition in the body. When you consume foods, the body gets the fuel in the form of carbohydrates, proteins or fats. It starts generating energy from these fuels through the process of digestion and assimilation. The body uses up a part of the fuel to fulfill its sustenance, and functional, requirements and the excess fuel is stored up eventually in the form of “Fat” in the “fat cells” of your body, some amount of fat is also stored around the kidneys and in the liver. The reason for the “Flab”One important point to understand is that a human body, under normal conditions, has “limited” fat cells and there is a limit to how much fat can be stored up in these cells. Once these cells reach their limit, the fats start getting stored up in muscle linings. Fat cells are usually present in the regions of your chest, waist and hips. As more fats get deposited in these cells, the larger they grow in size and this enlargement is what shows up as flab around the chest, waist and hip regions in men and women. Once the fat cells reach the limit of their expansion, the fats start getting stored in the muscle linings of arms and thighs creating flabbiness in these limbs as well. How can foods help burn fat in the body? Once you understand the process of fat deposition, you would question as to how a food can ever help in burning fat when it’s a source of calorie, and hence a possible source of fat creation rather than fat reduction? It’s true that all foods can be a possible sources of fat creation, but certain foods can help burn fat or reduce fat in the following ways: Some foods contain certain vitamins or minerals that help improve the metabolism, and improve the fat burning capacity, of the body and act as virtual fat burners. Some foods contain less calories while requiring more complex digestion and assimilation causing the expenditure of energy and thus acting as virtual calorie burners. Some foods create a sense of satiation even when consumed in small amounts while also being low of calories. Certain means of cooking reduces the calorie profile of the food and thus helps in reduce fat creation. Eating these foods, in the right quantities, over a period of time will ensure that the fat profile starts reducing. When we talk about burning fat it also includes foods that help reduce the possibility of new fat creation, because this would indirectly help you burn fat at a faster pace through your activities (like exercising). A list of practical foods for burning fat (and reducing fat deposition)A lot of people try to starve their nutrition in a bid to reduce fat. This approach can have spurious effects on the harmony of the body and is not a wise or healthy way to reduce fat. The right way to reduce fats would be to eat foods that reduce the possibility of further fat deposition, or foods that assist in burning fats, while also taking up calorie- burning exercises (like aerobics, yoga and resistance/weight training) to use up the past- stored fat in your body. So here’s a compiled list of some easily available foods that can help in this process of burning fats or reducing the fat profile of your body. Citrus Fruits. I would rank these as the best fat burning foods around. Eating a breakfast of citrus fruits, or other Vitamin C rich fruits, is one the best ways to start reducing the fat profile of your body. Citrus fruits provide the body with easy energy to hike up its metabolism while also supplying a rich amount of Vitamin C which is scientifically known to help burn fat as it’s a vital chemical used by the body in the process of fat metabolism. Some citrus fruits you can try are Oranges, Kiwi fruit, Grape fruit, Tangerines, Kumquats, Clementine and Fresh Lime. Many sweet fruits like Strawberries, Apples, Tomatoes, Plums, Grapes, Cherries, Raspberries, are also good sources of vitamin C. Depending on your budget, and fruit availability, try to use a mix of these fruits for your breakfast to combine health with taste. You can also try out a “citrus fruit only” breakfast for a few weeks to see how effectively it helps in burning fat around your waist and hips. I’ve personally seen excellent results with this method of eating a fruit only breakfast. Fruits in general are excellent foods for fat reduction because they are natural, they are rich in vitamins & minerals, high in water content and low on calories compared to refined foods. Fruits are known to improve body metabolism and reduce bad cholesterol. Papaya, bananas, mangoes, sapote, pomegranates and blueberries make for excellent snack foods as well as breakfast foods. Oats. The benefit of eating cereals like Oats is that they contain a huge proportion of their calorie profile in terms of insoluble fiber. This insoluble fiber not only gives you a feeling of satiation and thus keeps you from feeling hungry for a long time but also does not contribute to any calorie addition to the body. In fact, any foods that contain a good amount of insoluble fiber would help you in the process of reducing the fat profile of the body. Raisin and Barn cereal is another good example of breakfast food that’s rich in insoluble fiber, so is cooked barley. Vegetables. Except for certain calorie rich vegetables like potatoes, sweet potatoes or yams, most other vegetables have a low calorie profile while containing essential minerals and vitamin that improve the metabolism of the body. When you eat potatoes, if possible, cook them with their skin on because their skin is a good source of insoluble fiber. Veggies like broccoli, spinach, artichoke, lima beans, peas, cabbage and carrots are excellent sources of minerals while being low on calories. Veggies don’t contain fats either and their carbohydrate count is very low (even compared to fruits). Cucumbers are excellent as a salad food, low on calories and rich in water content. The best way to cook veggies would be to boil them or stir fry them with healthy oils like olive oil, sunflower oil, Soybean oil or sesame oil. Beans and Lentils. Lentils, also known as edible pulses, are not only filling and nutritious (in terms of minerals) but are also low on calories and rich in plant proteins/amino- acids. Generally available in the market as green, brown and red lentils. You can also make several food items using the flour of ground lentils. They are excellent sources of dietary fiber and are known to lower the bad- cholesterol (and thus contribute to heart health). If you are sure how to cook lentils, here’s how to do it the best way. Beans such as black eyed peas, black beans, chickpeas and kidney beans are filled with nutrients and make for excellent weight loss foods. Research conducted by Nutrition Strategists in Toronto concluded that there is a strong correlation between bean consumption and reduced systolic blood pressure, lower body weight, and a smaller waist circumference in adults. Make sure to soak the beans overnight before cooking. Here’s the best way to cook beans. Poultry. If you are a non- vegetarian it would be a good option to eat more poultry than red meats. Poultry like chicken are low on fats and carbohydrates while have a good protein profile. Proteins are not only more complex to digest & assimilate (and thus require a higher expenditure of energy) but they also require more energy to be stored as fats. Go in for lean cuts and avoid eating the skin of the poultry as it contains a lot of fat. Red meats, or white meats, from lamb, beef or pork, can be consumed in moderate quantities a few times a week, instead of eating them regularly in your diet, because they have a high fat profile (but these meat are a good source of minerals and proteins that can assist in the over- all health of the body when consumed in moderation). Eggs. An average adult can consume one or two eggs a day (whole eggs with yolk) and obtain necessary protein and minerals from it while also keep a low calorie profile. Eggs are not high on calories and are also low on unhealthy fats. The possibility of a variety of food preparations using eggs make them ideal as snack foods as well as regular meal foods. It’s been found, in many studies, that eggs don’t contribute to increasing your bad cholesterol profile but can serve to improve your good cholesterol (necessary for a healthy body) when eaten in moderation. Almonds and walnuts. These are excellent snack foods and can help you feel satiated with just a fistful of these nuts. These nuts are a great source of healthy fats. It has been seen that people who don’t consume healthy fats are more likely to gain weight than people who do.
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