The Top Fat Burning Foods
Drinking coffee, leads to an increased energy expenditure and changes in lipid concentration, resulting from the effect of caffeine on the sympathetic nervous system. Research has shown an increased concentration of free fatty acids in the blood after consumption of caffeine. The reason for this was the increased activity of the fat burning enzyme HSL. Thus, not only does caffeine impact on energy expenditure during rest, but also directly on the dissolution of fat tissues. *Hint* - Black coffee is best for burning fat.
An American study, revealed that consuming almonds helps a person burning abdominal fat, in addition to protecting against heart diseases. The study found that consuming almonds weighing at least 1.5 ounces, or 42 grams, daily gives a significant decrease in cholesterol levels, leading to a decreased risk of suffering a stroke. In addition, eating almonds gives reductions to the fat mass in abdomens and central adiposity, which in turn decreases the risk of heart diseases.
Also known as broccoli rabe, this vegetable is an excellent fat-burner. It is a great source of the phytonutrient called sulforaphane. This compound produces an enzyme that is effective in burning fat. So if you want to start burning that fat and boost your metabolism, I strongly suggest eating rapini.
The active compound in cinnamon, which also gives it its flavor, is called cinnamaldehyde. In a Japanese study, two groups of test subjects were fed a diet high in sucrose and fat. One group was given cinnamaldehyde daily, and the other was not. After a month, the scientists found that the test subjects taking cinnamaldehyde had lost visceral fat, whereas the control group didn't. They concluded that the cinnamaldehyde stimulated the metabolism of the fatty visceral tissue, thus proving that cinnamon is useful in reducing belly fat.
Protein Shakes are not just for gym goers! Protein powder contains amino acids that burn fat and build muscle. Add two teaspoons to a smoothie for a fat burning drink. Find it at good health food stores and pharmacy's.
*Hint* - Make that smoothie with fruit, yogurt, and low-fat milk for the best opportunity to burn fat.
The monounsaturated fats found in avocados are burned readily for fuel during exercise and actually encourage fat burning. Avocados also contain a carb called mannoheptulose, a sugar that blunts insulin release and enhances calcium absorption, both of which are critical for encouraging fat loss. In addition, avocados are a terrific source of fiber, making them a great food for staving off hunger.
Coconut oil has rich source of saturated fats that helps people those who are overweight. A large portion of this fat content is made up of a medium chain saturated fatty acids (MCT) that is 3 times more effective than longer chain counterparts in fighting extra weight. MCT boosts the metabolism and produces lots of energy that burns additional calories. Natural weight loss is generally promoted by the detoxification of the body which coconut oil can do. It metabolizes fats in the liver and converts it to fuel for the brain and muscle functioning. It is thermogenic, which means it increases the energy expenditure by burning more fat.
Like other fruits, berries are high in water and fiber, which can keep you full longer. They're also very sweet, satisfying your sweet tooth for a fraction of the calories you would get from cookies or brownies. Blueberries are a good example because most stores carry them and they're loaded with antioxidants which help burn fat.
Brazil nuts contain 4 grams of protein per 1-ounce serving, which is beneficial because protein supplies amino acids. Brazil nuts are rich in arginine, an amino acid that aids in weight loss. A study published in the July 2010 issue of "Amino Acids" found that arginine helps increase energy expenditure and promote fat loss, making it beneficial for dieting.
Eggs possess the vitamin B12, which breaks down and burns fat within the body. It works with the metabolic system to increase energy, which allows your body to be more active throughout the day. The activity brought forth by vitamin B12 allows you to continually break down fat once you have consumed it.
Chia seeds are packed with omega-3 fats, fibre and protein. Not only that, but these thy seeds help supress appetite, fire up the metabolism and also turn on glugogen, one of the body's fat- burning hormone.
*Hint* - Soak chia seed in water for ten minutes and make into an oatmeal consistency, then eat! This helps you to feel fuller with less calories!
By eating wild salmon on a regular basis you can strip abdominal fat. The omega-3s in wild salom help improve insulin sensitivity, which shrinks fat from your abdomen. Wild salmon also activates the thyroid stimulating hormone which increases your metabolism, burning more fat.
*Hint* - Make a night dedicated to salmon and season the salmon with a range of herbs and spices to make it extra tasty and an enjoyable experience so you'll want to do it more often!
Beans and Legumes
Beans are low-cal and packed with protein and fiber, which help you tone up and lose weight by burning large amounts of fat. Make a bean filled dish, such as burritos
*Hint* - Watch out for refried beans as they are high in saturated fat. Choose plain black, pinto, or other varieties instead.
In just one serving on lean meat you’ll get a stack of vitamin B-12, which subsequently helps to boost energy and helps to shut down the genes responsible for insulin resistance and the formation of fat cells. So, eat all the meat you want to feel full while shedding pounds!
Research has shown that people who followed a weight loss program in corporating whole-grain breads, cereals, and other foods lost more body fat from the abdominal area than those who ate only refined grains like white bread and rice.
In addition, those on the whole-grain diet experienced a 38% drop in C-reactive protein (CRP), an indicator of inflammation in the body linked to heart disease.
Researchers say the results make evident that incorporating whole grains into weight loss plans s burns fat as well as reducing the risk of heart disease.
Here are some examples of whole grains:
- Whole wheat
- Whole oats/oatmeal
- Whole-grain corn
- Brown rice
- Whole rye
- Whole-grain barley
- Wild rice
- Bulgur (cracked wheat)
In addition to helping you feel full with few calories, vegetables help promote weight loss by being rich in many powerful antioxidants, vitamins, minerals, and phyotochemicals, of which these nutrients, such as catechins and anthocyanins, by themselves can help increase your body’s ability to burn fat. *Hint* - Have a salad or a side of vegetables with most, if not, every meal.
The monounsaturated fat content in peanut butter satiates cravings for junk food derived from unhealthy fats. The protein and fiber also keeps you full for longer, even preventing the sugar crashes that often lead to binge eating. On top of that, peanut butter actually improves your metabolism. Your metabolism is responsible for burning calories and fat throughout the entire day, even when you’re sitting down or sleeping. So hit up that peanut butter! But remeber everything in moderation!
calcium’s has acrucial role in regulating how fat is stored and broken down by the body. So the more calcium a fat cell has, the more fat it will burn. Dairy products are also rich in the amino acid arginine, which has been shown to help promote fat loss.
Surther studies have shown that an increased intake of dietary calcium may also increase fat excretion in stool. So a diet high in calcium decreases calorie absorption from dietary fat intake, which helps promote weight loss as well.
Tea, especially green tea, is rich in antioxidants that have been proven to speed metabolism, thus burning fat. In fact, according to Swiss researchers, tea-drinking subjects burn a whopping 266 more calories per day of fat than those who abstain.
*Hint* skip bottled teas as processing has depleted them of slimming nutrients. Instead, steep a tea bag in one cup of hot water for two minutes, then cool with ice cubes. Also it is advised to have four cups daily for the full effect.
Capsaicin, the compound that gives chili peppers their spicy attribute, heats up your body, which makes you melt additional calories. You can get it by eating raw, cooked, dried, or powdered chilli's. *Hint* - Add as much cayenne pepper or hot sauce as possible to soups, eggs, and meats throughout the day as the effect of fat burning will last longer, shedding those unwanted pounds.