Fat burners, part III

The word diet often has negative connotations, but it does not always have to. Weight loss can be healthy and far less of an ordeal if you take a good look at what you put on your plate and how much. Eating healthy food in the right amounts can prevent fat storage and boost your metabolism instead.

The macronutrients in our food are protein, fat and carbohydrates. 1 gram of carbohydrates provides 4 calories, 1 gram of protein provides 4 calories and 1 gram of fat provides 9 calories. This does not mean that fat is bad. On the contrary, fat is a very important part of your nutrition and diet, even though it provides more energy.

Food gives your body the energy it needs to function. Any energy you do not need is eventually stored as what we call fat. Just beneath the skin, fat cells are most concentrated around the chest, hips and waist. Fat is actually important for your body; you simply need to keep your body fat percentage within the normal range. A body fat percentage of 18–24% is considered normal for women, and 14–18% for men. (These figures differ for athletes depending on their sport.)

You can lower your body fat percentage by combining exercise with dietary adjustments. Some foods provide essential nutrients without excessive extra calories. How you prepare your food matters too — steaming, grilling and boiling produce different results from pan-frying and deep-frying. If you prepare foods in ways that preserve most of their beneficial nutrients and choose lower-calorie, nutritious foods, your body has no reason to store anything as fat.

Healthy foods that boost metabolism

The foods below should be on your plate whether you are dieting or not.

Citrus fruits

Citrus fruits provide plenty of vitamin C alongside beneficial dietary fiber. Fruit is a good source of energy, and vitamin C plays a role in fat burning. Fruit contains essential minerals, vitamins and plenty of water, and provides few calories compared with processed foods. And fruit is natural! Fruit also has a cholesterol-lowering effect. Grapefruit, for example, can lower blood sugar levels, which is also important for fat burning.

So add vitamin C-rich fruit to your breakfast to get your metabolism going at full speed first thing in the morning.

My favorites: blood oranges, grapefruit and kiwi. Bananas, apples, plums and mango also go well with breakfast.

Rolled oats

Rolled oats contain dietary fiber and provide the carbohydrates your body needs. As a source of slow-digesting carbohydrates, rolled oats supply your body with energy over a longer period. Unlike many fast-digesting carbohydrates, rolled oats do not cause a sharp rise in insulin levels. They are also a good source of magnesium. Rolled oats are an ideal way to start the day.

Eggs

One medium egg contains 6 grams of high-quality protein and energy-giving B vitamins. Eating 1–2 eggs a day provides essential protein and minerals while allowing you to follow a low-calorie diet. One egg provides an average of 75 calories. The white alone contains about 15 calories. Eggs work well as part of a main meal or as a snack.

Vegetables

Most vegetables are low in calories and contain plenty of essential minerals and vitamins. Particularly important vegetables include broccoli, spinach, green beans, carrots, cabbage, cucumber and tomatoes.

Lean chicken and broiler meat

Raw, skinless poultry is low in fat and carbohydrates but high in protein. Poultry skin has a higher fat content, so avoid eating it while you are trying to lose weight.

Salmon

Salmon is an excellent source of protein and healthy fats. Omega-3 and Omega-6 fats affect levels of leptin, a hormone in your body that suppresses appetite. Salmon provides magnesium, which all muscle and nerve cells need for vital functions.

Other minerals found in salmon include zinc, which affects oxygen metabolism and the immune system; selenium, which protects cells from free radicals and also has some influence on the immune system; and iodine, which is essential for life. Iodine deficiency can lead to thyroid gland disorders, which can cause fatigue and a slower metabolism, among other effects.

Nuts

Although nuts are relatively high in calories, they make an ideal snack. Nuts are rich in protein and also contain plenty of other vitamins your body needs (calcium, potassium, magnesium, vitamin B, vitamin E, lecithin and selenium), as well as essential fats (Omega-3 and Omega-6 fatty acids).

Brown rice

Brown rice, or wholegrain rice, is the most nutrient-rich rice available. White rice goes through several milling and polishing processes, leaving it relatively low in vitamins and minerals.

Cottage cheese

This is an excellent low-calorie, protein-rich dairy product. Cottage cheese contains casein protein, which is absorbed slowly, supplying your body with protein over a longer period.

Berries

Along with vitamins, berries contain dietary fiber and antioxidants. Add fresh or frozen berries to your breakfast porridge, muesli or plain yogurt.

Garlic and onions

The minerals and healthy fats in garlic and onions help speed up your metabolism.

Chili peppers, jalapeños

Chili peppers and jalapeños contain capsaicin (also used in many fat burners), which raises your body temperature and metabolic rate.

Green tea

Green tea contains the antioxidant EGCG, which helps speed up your metabolism. Since green tea has no calories, you can confidently swap your sweet juices and soft drinks for this healthy tea.

Coffee

Coffee contains caffeine, which, like green tea, speeds up your metabolism. When enjoying this metabolism-boosting drink, keep an eye on how much sugar and high-fat cream you add. Sugar and high-fat cream turn your favorite drink into a calorie bomb. Choose low-fat milk instead.

Healthy fat burning means a varied, nutritious diet combined with enough physical activity

Author: Egle Eller-Nabi

Source: Turg.Fitness.ee

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