This article was published in The Fat Problem on 6th September, 2011
Many of you want to lose unwanted fat but do not want to go for a crash diet. You love to eat but want to look lean and fit at the same time. But as many of us don’t know, it is possible to lose unwanted fat by eating the right food. Many food items actually burn fat in your body. You just need to know what to eat and how. Here is a list of food items from our regular diet which can help us to lose fat the healthy way.
Fat Burning FoodsYou can lose weight by eating fat burning foods. You just need to know what to eat and how.
Oatmeal is whole grain and is rich in soluble fiber which causes slow energy release. Slow energy release means slow rate of metabolism which is perfect for weight loss. It also reduces blood cholesterol and flushes out bad fatty acids. It is also proven that it prevents heart diseases and colon cancer. It is definitely a healthy way to a flat tummy. But do avoid instant and sweetened oatmeal. Instead of adding sweeteners try using honey, berries and nuts.
- Nuts (Almonds, walnuts, etc.)
Are you surprised? Yes, it is true that nuts are fatty foods, but these fatty acids actually help to burn fats. Nuts are packed with vitamins, minerals, fiber and protein which are all vital for controlling blood sugar level and encouraging fat loss. They are also a healthy way to curb hunger between meals. But the key is enjoying nuts in moderation. If you consume nuts as you have your main meals, they are not going to help to burn fats. So eat nuts in moderation. Avoid the dry roasted and the salty variety.
3. Berries (Blueberries, Raspberries, Strawberries, and Cranberries etc)
Berries are high in water and fiber, which can keep your tummy full for long. Apart from adding them to your oatmeal, you can also add them to your meal of natural yogurt, salads and nuts. Since they are sweet, your sweet tooth cravings are also satiated. Avoid consuming tinned berried with sweeteners.
Do you believe that eggs are high in fats and cholesterol? Well, organic and free-range eggs have no effect on blood cholesterol. Also, essential fatty acids inside an eggs yolk are important for fat burning. Eggs are a great breakfast food and have the capability to emulsify fat which will then be easier to break down and used up as energy by the body. If you have high cholesterol, check with your doctor about how many eggs you can eat per week.
An apple a day, keeps the doctor away. Now it is known to melt away your fat too. This fruit contains the highest percentage of soluble fiber, and is extremely easy to digest. They do not have any starch or fat in them and contain less than 15 grams of carbohydrates in them. Apples contain chemical called pectin which will reduce the amount of fat absorption in the body. They are an excellent substitute for the unhealthy snacks you consume to curb pangs of inter-meal hunger.
Fish is one of the best sources of protein and are low on fat. They are much healthier than meat. It contributes to a feeling of fullness and prevent you from overeating. Fish oil is rich in Omega 3 fatty acids and increases the fat burning capabilities of the body in addition to offering additional health benefits.
Bananas are the most misunderstood fruits in terms of fats. They are not at all fattening. In fact they are high in carbohydrates but low in fats and sugars. Use them in meal or as snack replacements to lose fat and not as additions to meals.
Tomatoes are known to be a good anti-cancer agent. Tomatoes have great fat burning properties when eaten raw. Raw tomatoes can be eaten with salads and other fruits. Avoid fried tomatoes, as they become toxic on being fried.
Soybeans contain a chemical called lecithin which will help the body accumulate less fat. Lecithins also help in breaking down the existing fat deposits in the body and hence burning them.
10. Green Tea
Green tea contains catechins, which is a type of phytochemical that is known to affect the metabolism briefly and can increase the metabolism rate by as much as 30% in some cases. So, you may need to drink green tea several times a day to get the most benefit. Try taking your tea hot because it takes longer to drink and hence slows your calorie intake, providing a soothing, mindful experience.
Sounds too good to be true, right. The caffeine in coffee can speed up the metabolism and hence known as metabolism enhancer. Studies show it can help you burn more calories than normal, perhaps up to 10 percent more. We are all aware about the potential dangers of caffeine basically anxiety and insomnia. Hence moderation is the key. It is advisable to limit your intake to twice a day. Add only skim milk to it and try doing without sugar.
It is an ideal addition to your fat burning foods as it sweetens your meal and at the same time prevents you from using sugar. Honey mobilizes the fat deposits in your body and thereby increases the chances of fat being used up in the body’s metabolic process.
13. Chilies and peppers
Hot peppers contain a flavorless compound called capsaicin. Capsaicin is known to curb appetite and speed up the metabolism slightly, but only for a short time. Peppers are heavily loaded with vitamins A and C, calcium, phosphorus, magnesium and fiber. They are also free of fat and low in sodium. Additionally, we tend to eat less when the food is spicy.
14. Raw Vegetables
Raw vegetables are excellent snacking option. They satisfy the desire to crunch, they’re full of water to help you feel full, and they’re low in calories. Try making carrots, beetroot and cucumbers a regular feature in your daily dose of salads.
Last but not the least, our dear old yogurt. It is a healthy breakfast food which can be enhanced with fruits and cereal. Yogurt is rich in protein and calcium and contains zinc and riboflavin. Protein takes longer to leave the stomach and hence keeps us full for a longer time. It is a great replacement for heavy creams and whole milk in a wide range of dishes, and thus avoids fat and calories.