EAT FAT BURNING FOODS
Foods can cause fat creation, but certain foods actually help burn fat. Some foods have minerals or vitamins that raise metabolism and act as virtual fat burners. There are negative calorie foods with low calories that burn extra calories during digestion. Other
foods, even eaten in small quantities, deliver a feeling of fullness with very little calories. Sticking to the right whole foods will drastically reduce the fat profile of your body.
By eating these fat burning foods at the right time, in the correct amount, the body fat profile starts to reduce. Add in foods that lower the likelihood of fat depositing in your
body for an extra boost. Here is a list of everyday foods that double as secret fat burners.
Poultry such as chicken has special assets that increase the body’s metabolic rate, helping you melt extra fat away. Chicken is low in fat and carbohydrates with a good
protein profile. Proteins require a lot of energy to digest, and more energy for proteins to be stored as fat. It is also a great source of iron, zinc, and niacin. For best results,
remove the skin from poultry before eating to avoid excess fat.
Salmon & Tuna
Salmon and tuna are good sources of protein that provides the body with healthy fats from omega-3 and omega-6 fatty acids. Both meaty fish, while satisfying, are also low in calories and unhealthy saturated fat. Eating salmon positively effects leptin, the hormone responsible for burning and storing calories. High leptin levels cause the body to store fat. Salmon and tuna reduce leptin, giving your metabolism the boost it needs
to burn calories.
Other Lean Protein
As with other proteins, research has shown the thermic effect of protein is the most of all the macronutrients. Protein require approximately 30% of its’ calories for digestion and processing. Lean proteins also suppress the appetite reducing the tendency to
overeat. Though poultry has a lower fat profile, lean red meats such as top round, lean
sirloin, game and other white meat have a place in a fat burning diet.
Citrus fruit hikes up the metabolism while supplying a big dose of vitamin C, a chemical used in the process of fat burning. Citrus fruits are ranked as the best fat burning foods you can eat. Oranges, grapefruit, apples and even tomatoes share these fat burning qualities. With the large variety, mix several varieties to for different flavors and taste. Citrus fruit effectively burns fat around the hips and waist.
An apple a day keeps the fat away. Apples contain a substance called pectin that restricts the cells from absorbing fat and assists water absorption from food. This also helps push fat deposits from the body. The antioxidants in apples may also reduce excess belly fat from metabolic syndrome. Apples have a high level of soluble fiber that helps you control hunger pain.
Strawberries, blueberries, raspberries, blackberries, cherries – take your pick. Fruits as a whole are packed with vitamins and minerals. They are low on calories and high in water compared to refined foods. Excellent sources of fiber, berries boost the metabolism, breaking down food and fats. Naturally sweet and delicious, a handful of berries will keep you feeling fuller longer and help eliminate the craving for sugary glasses of
artificially flavored, empty calories.
A large portion of oats calorie profile is soluble fiber. Soluble fiber helps control blood
sugar and helps you feel fuller longer. Oatmeal also lowers the risk of heart disease and
lowering cholesterol. Choose old fashioned or steel cut oatmeal and eat with fresh fruit. Make sure to monitor your serving sizes during diet phases carefully.
Most vegetables (except for potatoes, yams and sweet potatoes) maintain low calories, yet contain essential vitamins and minerals that improve the body’s metabolism. Veggies such as spinach, broccoli, cabbage, carrots and artichokes contain no fat and very low carbohydrate levels. In fact, they aid in fat burning since your body uses more calories to digest vegetables than they produce. The extra calories needed to break
down food are taken from body fat reserves. For example, one serving of Brussels sprouts has 50 calories, but the body needs 75 calories to digest. That’s 25 calories of
body fat burned just for eating your Brussels sprouts
Beans are not only full of minerals; they are also low in calories and rich in amino acids. The amino acids in lentils help decrease body fat while helping build muscles, and
maintain stable blood sugar. In addition, they are excellent sources of dietary fiber keeping you satiated longer, reducing the urge to overeat.
Eggs, one of the most nutrient dense foods, are a natural superfood. Their high levels of protein rev up the metabolism and help you burn fat. Eggs are hands down one of the best fat burning foods. Among other protein foods, eggs have the most abundant mix of
essential amino acids. Despite having low calories, they are packed with vitamin D, vitamin B12, choline and selenium. It’s been proven eggs don’t contribute to bad
cholesterol, but does improve the good cholesterol needed for a healthy body. Eggs have all the nutrients crucial for good health.
Almonds & Walnuts
Almond and walnuts are excellent sources of the healthy fats needed for the smooth functioning of the body’s cell structure. Just an ounce of almonds has 12% of the daily
protein allowance and contains calcium and folic acid. Plus, the form of vitamin E in walnuts is especially beneficial. A handful of nuts is a tasty, crunchy snack to satisfy your hunger pains. Pine Nuts, According to scientist, pine nuts contain an abundance of healthy fatty acids. These fatty acids help eliminate fat accumulation in the abdominals. Pine nuts also increase satiety level hormones along with the benefits of fat reduction.
Writing down your fitness activity and your nutrition is a great way to keep yourself accountable to your goals. It helps you stay honest with yourself about whether you’re sticking to a fitness or diet plan, and allows you to keep track of what works for you and what doesn’t.
To get the most out of your journaling, here are a few things to keep in mind:
Try to record every day. Even if that means you journal about why you didn’t work out, stick to it!
Set a reminder to record for 5-10 minutes- before bed is a great time to do it!
Start your fitness journey off on the right foot, keep track of your progress with a fitness journal! CHECK OUT THE JOURNALS BELOW