4/11/2017 0 Comments 10 Healthy Fat Burning Foods![]() ![]() ![]() Belly Fat Burning Foods - What To Eat To Get Rid of Belly Fat. Belly fat is linked with higher risk for developing various health issues, but belly fat burning foods can help you lose belly fat when combined with exercise. It is normal for every person to have some belly fat, even for people with flat abs. A healthy body needs some fat which contains essential nutrients. Our body uses fat to make tissue and create biochemicals, such as hormones. Some of our fat is close to the surface right under our skin. Other fat can be found deeper inside our body around the organs, such as around our heart, lungs and liver. This deeper fat is called “visceral” fat and too much of it can affect our health. This might be due to genetic issues, unhealthy lifestyle and lack of exercising and puts them at risk just like the other people with a more visible belly fat. Men tend to store more belly fat than women and it’s one of the reasons men have more coronary disease than women. Women tend to be protected before menopause, when their fat tends to be stored on the buttocks and thighs (the “pear” shape”). At menopause, however, women’s fat tends to settle in the belly, and this fat is much more dangerous than buttocks fat and greatly increases a woman’s risk of death from heart disease. Diet is just part of the picture. While your genetics may play a role in belly fat, this is just part of the picture. Most of belly fat is related to unhealthy lifestyle – being physically inactive and consuming too much calories. Being physically active is a key in losing belly fat and should be combined with healthy nutrition. If you only eat foods that seem to target belly fat without exercising, you will see much slower results. Find activity that you enjoy and do it on a regular basis, such as walking, running or biking. It’s also good if you can find a support group to help you with moral support to maintain the results. You can also refer to my previous article about 8 simple exercises to get flat tummy that you can do at home. These exercises specifically target the belly and help to tone this area. Another part of the picture is sleep. I’ve written in the past about the dangers of sleep deprivation which one of them was weight gain. ![]() ![]() ![]() When we maintain enough hours of sleep we burn more calories. Recent studies (both in humans and animals) have linked insufficient sleep and a tendency to gain weight. Sleep duration affects the hunger and satiety, as well as the production of various hormones and has a direct effect on the metabolism of the body. In addition, it was found that people who don’t sleep enough are less active the next day and burn fewer calories. It was found that 8 hours of sleep provide the best metabolism. Some even claim that stress is part of the picture as we all know how emotional eating affects our diet. Try these abs-flattening foods to boost your abs routine's effectiveness, control belly bloat, and maintain a healthy metabolism. What is the common link between the various lists of foods that fight belly fat? Looking at various websites with lists of foods that fight belly fat can be quite confusing. The lists vary quite significantly in the length and content. It’s hard to know where to start from. After all, there is no magic diet for belly fat, but when you lose weight on any diet, belly fat usually goes first. So here I would like to concentrate in food categories that will help you to better maintain your weight over time: 1. Fiber rich foods. Research shows that eating 1. ![]() This is why many lists contain fiber rich foods, such as beans, legumes, various fruits and vegetables with the skin, whole grains and oats. Try to include soluble fiber in every meal and snack throughout the day. If you’re not used to eating this much fiber, add it gradually to avoid gas and diarrhea and be sure to drink at least 6 to 8 glasses of water daily. ![]() Some of the fiber rich foods are true superfoods that are also featured in my e- book about superfoods which is part of the Natural Health Revolution Program, a program that will help you to achieve your health, nutrition or weight loss goals. Foods containing protein. Protein keeps you satisfied for longer and takes longer to digest. The reason for this is that protein molecules are long chains with strong links which are harder to break down, and the whole process is more time consuming. It has been calculated that to obtain 1. This is why many lists contain low- fat and low- sugar yogurt, skim milk, lean meat, fish and eggs, or plant based proteins such as beans, legumes, whole grains, nuts and seeds and certain vegetables. ![]() The 10 Best Fat Blaster Foods-- foods that are filling, low in calories, and able to help improve your metabolism to help your body burn calories, as opposed to. The Top 10 Fat Burning Foods List. To make it into our top 10 list of fat burning foods, the food must. Have fat burning properties; Be easily introduced into the diet. Burn fat while toning and defining your abs and core! This ten minute workout is designed to go beyond just toning to include burning belly fat, defining abdominals. 13 Foods to Help You Burn Calories (and Fat) Try these foods to spike the metabolism, release fat, and eliminate toxins. Tabouli is also high in fiber and protein. Also nuts are high in protein, fiber and healthy fats, so if you eat them in moderation, they are excellent to curb hunger between meals. You can also refer to my article about 1. Eating more proteins is also one of the 7. Powerful Habits For A Great Health which will guide you how to take positive steps to improve your wellness and overall health. Foods that are high in water content. These foods take up more space in the gut which signals the body that you ate enough so you have less room for other foods. Many fruits and vegetables contain a lot of water and nutrients, but are low in calories, and this is why they appear in many lists, especially watermelon. Other fruits with high content water are berries, grapefruit, melons, oranges, apples, pears and more. Vegetables that have high water content are cucumber, lettuce, celery, radish, zucchini, tomato, cabbage and more. What’s good in general about fruits and vegetables is that these foods are generally full of water and they are also a good source of fiber and many other nutrients and antioxidants. Fruits have other benefit – being sweet, so can satisfy your sweet tooth for much less calories than cookies or other sweets. Vegetables, on the other hand, satisfy the desire to crunch and can be a healthy snack and a substitute to other unhealthy snacks. Try to munch on carrot and celery sticks or a sweet potato instead of chips, or make an interesting salad (but be careful about the dressing). In addition to eating foods that are high in water content you can drink fat flush water to melt your fat. Hot foods. Hot foods can be of a high temperature or spicy (or both). Hot food takes longer to eat and with added bonuses such as fiber and water content that make you feel full. This is why oatmeal can be found in many lists, or homemade soups (broth based and not cream based). Also cayenne peppers appear in some lists as people tend to eat less when their food is spicy, and because they are believed to increase metabolism. Foods that increase metabolism I’ve written in the past about the top foods to increase your metabolism. Some of these foods are green tea which has a phytochemical called EGCG that promotes weight loss by promoting the internal heat of the body and fat oxidation. Cayenne pepper contains capsaicin which is known to increase metabolism. Capsaicin increases the internal heat of the body, and in order to increase heat, energy is needed, and thus cayenne pepper contributes to increase metabolism. Also some studies suggest that vinegar may help the body break down fat, hence you can find it in some lists. I know there are probably other foods that can get into the list, but I think you’ve got the idea. There are no miracles in how to lose belly fat. Lifestyle changes are key to a long term success. On the other hand, you also need to know what foods to avoids when you do your shopping, so you may be interested to read my article about the top 8 Worst Foods to Avoid to Keep Belly Fat Away. If you want to lose weight from your face, read my article: Simple & Effective Ways to Lose Weight from your Face. Find more information on how lose your belly without counting calories or starving yourself in my book “Blast Your Belly Fat” – this is the ULTIMATE guide for losing belly fat. Evidence- Based Fat- Burning Foods and Beverages. When it comes to losing weight, not all foods are the same. Some foods can increase the amount of calories you burn, kill your appetite, or both. This can be caused by protein, fiber, as well as many substances found naturally in foods. Here are 1. 0 evidence- based fat- burning foods and beverages. Nuts. Despite being high in fat, nuts are among the most weight loss friendly foods in existence. They are low in carbs, but high in fiber, healthy fats and protein. Because of the way nuts are structured, the calories in them are pretty hard for the body to access, and about 1. Nuts are also highly satiating, so they make you feel more full with fewer calories. There is also some evidence that they can boost your metabolism (2). People who eat nuts (or peanuts) tend to weigh less, and controlled trials show that they cause weight loss and lead to significant reductions in waist size (3, 4, 5, 6). In one study, a low- calorie diet supplemented with almonds caused 6. Bottom Line: Nuts and peanuts are among the most weight loss friendly foods on earth. They are very fulfilling, can boost metabolism, and a significant part of the calories in them is wasted. Coconut Oil. The fats in coconut oil are not the same as most other fats. They consist mostly of fatty acids called medium- chain triglycerides. These types of fats are metabolized differently, and can have potent biological effects (8). Some studies have shown that these fatty acids can make you feel so full that you eat up to 2. Interestingly, studies have looked at whether coconut oil can cause weight loss in humans. These studies did not find a reduction in weight, but they did show a significant reduction in waist circumference in people who ate 3. L (2 tablespoons) of coconut oil per day (1. What this means, is that coconut oil is particularly effective at helping you lose belly fat, the harmful fat that tends to build up around the organs. Bottom Line: Coconut oil contains fats called medium- chain triglycerides, which can reduce appetite, increase fat burning and help you lose belly fat. Boiled Potatoes. Potatoes can either make you fat, or help you lose weight, depending on how you prepare them. While french fries and potato chips can be highly fattening, the same is not true for whole, plain potatoes. There is a scale called the satiety index, which measures the ability of foods to cause fullness and make people eat fewer calories at subsequent meals. Interestingly, white, boiled potatoes score by far the highest of all foods tested (1. What this means, is that if you eat more potatoes, you should automatically eat less of other foods instead. There is some evidence that this is partly mediated by a protein in potatoes called protease inhibitor 2, which is believed to have beneficial effects on appetite hormones, but this needs to be studied further (1. If you want to boost the weight loss effects of potatoes even further, then cool them down after boiling them. This greatly increases their content of resistant starch, a fiber- like substance that can help you lose weight (1. Bottom Line: Boiled, white potatoes are very effective at inducing satiety and making you feel full. This should help you eat fewer overall calories. Coffee. Coffee is not the devil it has been made out to be. It is actually very healthy, and loaded with antioxidants and bioactive compounds (1. There is quite a bit of evidence that caffeine, the active ingredient in coffee, can boost fat burning and help with weight control (1. In fact, caffeine has been shown to temporarily boost metabolism by 3- 1. According to one study, 6. However, a tolerance to the effects can build up quickly, so this may not apply to people who drink coffee every day. Bottom Line: Caffeine, the active ingredient in coffee, has repeatedly been shown to boost metabolism and increase fat burning in the body. Fish and Lean Meats. When it comes to losing weight, protein is the king of nutrients. Some of the best sources of quality protein in the diet include fish and lean meats. Studies show that a high- protein diet can boost metabolism by up to 8. Another study showed that protein at 3. A high- protein diet can also reduce cravings and desire for late- night snacking, and has been shown to help prevent weight regain during a “maintenance” phase (3. If you want to lose weight and keep it off, consider making a permanent increase in your protein intake. Eating sufficient protein can be challenging, so it is recommended to use a nutrition tracker (like Cron- o- meter) for a while to make sure that you’re getting enough. Bottom Line: Fish and lean meats are some of the best sources of quality protein. Eating a high protein diet (2. Apple Cider Vinegar. Apple cider vinegar is incredibly popular in the natural health community, and has been shown to have numerous benefits. It can significantly reduce the blood sugar response after a high- carb meal, and may have modest effects on your weight (3. Studies have shown that taking vinegar with a high- carb meal can increase fullness so much that people eat 2. In one study, taking 1. L (1- 2 tablespoons) of vinegar per day caused weight loss of 2. Bottom Line: Apple cider vinegar has been shown to reduce appetite when taken with high- carb meals, and may cause modest weight loss if taken every day. Green Tea. Green tea is another weight loss friendly beverage. Like coffee, it does contain some amount of caffeine, which can aid fat burning. However, green tea also contains several other bioactive substances that can have an effect. This includes the antioxidant EGCG. EGCG can increase norepinephrine activity and help liberate fatty acids from your fat stores (3. According to some studies, green tea extract can boost metabolism by about 3- 4%, and increase fat burning by up to 1. Although the evidence is mixed, some studies have shown that green tea can help you lose fat, especially in the belly area (4. Bottom Line: Green tea contains caffeine and EGCG, substances that have been shown to boost metabolism and increase fat burning. Several studies have shown that green tea can help with fat loss. Hot Peppers. Hot peppers, like chili pepper, contain a substance called capsaicin. Many studies have shown that capsaicin can reduce appetite and boost metabolism (4. For this reason, capsaicin is a very popular ingredient in commercial weight loss supplements. If you don’t mind spicy food, then upping your intake a bit may be useful for losing weight. However, this doesn’t seem to work for people who eat spicy food all the time, indicating that a tolerance to the effects can build up (4. Bottom Line: Hot peppers are high in a substance called capsaicin, which has been shown to reduce appetite and increase fat burning. Water. Drinking enough water can have many benefits, and is surprisingly effective for weight loss. The thing is, drinking half a liter (1. Drinking your water cold is best, because then the body needs to expend energy (calories) to heat the water to body temperature. The best time to drink water is before meals. Drinking half a liter (1. Bottom Line: Drinking water, especially before meals, can be useful as a weight loss aid. Water boosts metabolism and helps increase fullness. Whole Eggs. Whole eggs are among the healthiest and most nutritious foods on the planet. They were demonized for being high in cholesterol, but new studies show that they have negligible effects on cholesterol in the blood (5. There are also some very impressive studies showing that eating eggs for breakfast can be useful for weight loss. In one study, eating eggs instead of bagels for breakfast made people feel more full, so that they ended up eating fewer calories for the next 3. Another study showed that a breakfast of eggs caused 6. If you can’t eat eggs for some reason, then that’s fine. Any protein- rich and nutrient- dense breakfast should work. Take Home Message. One of the great things about these foods and beverages, is that you are adding them to your diet, instead of removing stuff. Weight loss may happen on “autopilot” – as a natural side effect.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
November 2017
Categories |