There are certain foods which can be used to increase your body’s fat burning capabilities. If added into your diet they will contribute to your fat loss. Eating these foods alone will not mean that you burn fat, however coupled with training and a calorie deficit they will speed things up.
Certain foods have a very high thermogenic effect, so you literally scorch calories as you chew. Making little changes can add up to big results. Take note of these top fat burning foods and you will get leaner quicker!
Chillies increase your metabolism and endorphins in your body. They contain beta-carotene and a unique family of phytochemicals called capaicnoids, of which capsaicin is the heat-producing compound. These stimulate the release of endorphins by binding heat sensors on the tongue. This sends a message to the brain causing an increased heart rate and the release of endorphins, which are the body’s
natural pain killer.
Action point: Spice up your stir fries, salsa and even omelettes by adding chopped chillies, ensure you use the seeds too!
This versatile spice can be used in both savoury and sweet dishes making it easy to add to your diet. The active components may help the insulin to metabolise sugar more efficiently and keep the blood sugar levels low and safe. It also has some effect on blood fats, reducing the ‘bad’ LDL cholesterol.
Action point: Try sprinkling this on your porridge or on an apple for flavour enhancement.
Studies that have shown that with eating half a grapefruit before meals with no other changes to diet or exercise have results in more fat loss than those that didn’t eat it. The fruit’s compounds aid in fat burning and stabilizing blood-sugar and insulin levels.
Action point: Add grapefruit with to your salads for a contrasting tang or have it with your breakfast (as juice or whole) as a refreshing start to your day.
The marmite of vegetables is renowned for requiring more energy to digest than your consume. They contain plant sterols which are natural cholesterol reducers. They contain fibre, calcium, potassium and vitamin A, which means they leave you feeling full without resulting in weight gain!
Action Point: Add this nutrient packed veggie to your evening meals to keep you fuller for longer.
Protein has a high thermogenic effect: You burn about 30% of the calories the food contains during digestion.
Action point: Have protein at every meal, ensure you have oily fish at least twice a week which are packed full of omega-3s which reduces the stress hormone which stunts fat loss.
Your body burns twice as many calories breaking down whole foods (especially those rich in fibre such as oatmeal and brown rice).
Action Point: Add oatmeal to your smoothies to keep you fuller for longer.
Drinking four cups of green tea a day has been proven to aid weight loss. It’s rich in antioxidants which means the brew temporarily speeds your metabolism after sipping it.
Action point: Make a jug of iced green tea in the fridge and sip throughout the day.
One cup packs 35% of your daily iron needs, since up to 20% of us are iron- deficient. When you lack a nutrient, your metabolism slows because the body’s not getting what it needs to work efficiently.
Action point: Add lentils to your soups and curries to pack in the extra iron and give it a lovely thick consistency.
Well we have heard the saying ‘an apple a day keeps the doctor away’ can they keep extra pounds away too? Absolutely! Apples contain non-digestible compounds that promote the growth of good bacteria in your gut associated with weight loss.
Action point: Make sure you eat the skin as this is where most the fibre is. Have it as a mid-morning snack with organic peanut butter for added benefits.
There are several compounds in coffee which aid weight loss with caffeine contributing significantly by stimulating the release of adrenaline, which increases blood flow to your muscles and speeds up your heart rate. Caffeine is also an energy booster and can help mental focus by making your natural neurotransmitters serotonin, dopamine and acetylcholine more effective as well as suppressing hunger.
Action Point: Have a black coffee as a pre workout drink or have one first thing in the morning when you’re feeling sleepy.
If your body is just a small percentage dehydrated you lose focus and your body does not work as efficiently. Our body is made up of over 50% water so it is essential to keep well hydrated to ensure your can burn fat to its maximum potential.
Action point: Fill a 500ml bottle of water with water and put 6 elastic bands around it. Each time you drink the contents take an elastic band off until all 6 have been taken off.
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