- Diet & Weight Loss
Fat Burning Foods Explained
Have you ever heard of fat burning foods and wondered, how can our only source of energy (food)lead to burning of an energy storage form, (fat)?. In fact, research has shown that There are fat burning foods
Classification of Fat Burning Foods
The limiting factor of losing or gaining weight is calorie balance, if we take calories more than we consume we will store them as fat, and if we consume less calories than we consume, we lose this fat. To cut calorie intake, we may think of eating foods that:
- Fill the stomach or induce feeling of fullness
- Increase satiety
- Of negative calorie balance (consume more than they supply)
- Control Insulin secretion and glucose metabolism ( Low GI foods)
- Dairy foods (high in Calcium?)
Foods that Induce Feeling of Fullness
Calorie-containing liquids generally are less filling than solid foods, but soups are the exception, says researcher Richard Mattes from Purdue University. In Mattes' study, participants were fed 300-calorie servings of various soups before eating their lunches (they could eat as much lunch as they wanted).
Mattes found that the study participants tended to take in fewer total daily calories on days when they had the soup, suggesting that eating low-calorie soups (the broth- and tomato-based ones) before meals may reduce hunger and increase feelings of fullness.
Kathleen Zelman, MPH, RD, director of nutrition for WebMD, agrees that lower-calorie soups (that is, tomato- and broth-based varieties) are highly satisfying. "If you have soup before a meal, it helps control hunger and you eat less," she says.
Foods that Increase Satiety (Protein)
Accorcing to AmJ Clin Nutr.: " Potential beneficial outcomes associated with protein ingestion include the following:
1) increased satiety--protein generally increases satiety to a greater extent than carbohydrate or fat and may facilitate a reduction in energy consumption under ad libitum dietary conditions;
2) increased thermogenesis--higher-protein diets are associated with increased thermogenesis, which also influences satiety and augments energy expenditure (in the longer term, increased thermogenesis contributes to the relatively low-energy efficiency of protein); and
3) maintenance or accretion of fat-free mass--in some individuals, a moderately higher protein diet may provide a stimulatory effect on muscle protein anabolism, favoring the retention of lean muscle mass while improving metabolic profile.
Nevertheless, any potential benefits associated with a moderately elevated protein intake must be evaluated in the light of customary dietary practices and individual variability."
Examples of foods that increase satiety are;
Pulses: Protein and fiber takes longer time and need more energy to digest.
Nuts is included because of their good content of protein and fiber. They can be used as a snacks.
Foods that Control Insulin Secretion
Foods with low glycemic index control insulin secretion, other foods have inherent capacity of lowering insulin secretion like, Fenugreek seeds, Cinnamon, Garlic, Onion, Bitter Melon, and Nigella Sativa oil (take care if you administer oral hypoglycemic drugs and consult your doctor).
There is a debate about the role of Glycemic index in weight loss, although there are popular commercial diets are based, at least in part on glycemic index like Nutrisystem, the Zone diet, and Sugar Busters. Does reducing glucose in the blood burn fat? I think so.
Foods with Negative Calorie Balance
Negative Calorie Foods consume more energy to be processed in the body, more than the energy they contain. Most diet plans recommend taking a lot of vegetables and fruits, and they come second to basic calorie supplying foods (rice, pasta, cereal, bread) in the food pyramid, with 5-6 servings/day. Attention should be paid to chilies since it is a thermogenic food, calories expenditure increases when eating them. Another food is Ginger since it dilates peripheral vessels, the warmth you feel is dissipated to the surroundings as heat, causing you to lose calories. They are rich sources of vitamins, minerals and enzymes that boost metabolism.
Dairy Foods (High Calcium Foods?)
Dairy foods were found clinically to reduce weight.
It is not known whether the effect of burning fat is due to high calcium content, or high protein content. Foods similar to dairy products like soy milk burn fat, but foods with high calcium content like Celery also burn fat.
Whatever the cause is you need to both calcium and protein, what better than dairy products to get them from?
Low calorie dairy products offer you a good diet food, especially yogurt.
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