Fat Burning Foods
Fat Burning Foods
Nutrition is a critical component of any successful health and fitness program. Some people say that nutrition is 80% of the equation (the percentages vary but the point is used to highlight the necessity of proper nutrition). If you exercise for an hour a day, that accounts for 4% of your total time in a day. Eating (and how your body processes that food) will then determine the remainder. The body can be an amazingly efficient machine that uses food as a fuel for day-to-day activities. The body adapts to exercise by changing shape, increasing strength and burning body fat for energy.
Here are five quick rules to keep your body burning fat efficiently:
- eat a balanced breakfast
- consume small meals every 3 hours or so
- drink a lot of water
- keep stress low,
- get a good night’s sleep.
When making food choices, try reaching for the fat burning foods. Here’s a list of some foods that turn up the heat on body fat.
- Walnuts: All nuts contain some amount of the omega-3 fat (alpha-linolenic acid), but most contain only trace amounts. The real fat hero in most nuts is monounsaturated fats. Walnuts are actually a rich source of omega-3s.
- Ginger: Relieves digestive upsets/disturbances, reduces inflammation, boosts blood flow to muscles, and aids in muscle recovery. It also acts to boost calorie burn.
- Oatmeal: Keeps blood sugar and insulin levels low, so fat burning can stay high.
- Avocado: Burns readily for fuel during exercise actually encourages fat burning. Avocados blunt insulin release and enhance calcium absorption, both of which are critical for encouraging fat loss.
- Salmon: This fish is one of the richest sources of omega-3s, which turn on fat burning and block fat storage.
- Soybeans (edamame): Build muscle and aid in fat loss, possibly by decreasing appetite and calorie intake.
- Flaxseeds: They contain the essential omega-3 fatty acid, alpha-linolenic acid. These omega-3 fats have been found to turn on genes that stimulate fat burning and turn off genes that increase fat storage.
- Grapefruit: Results are likely due to grapefruit’s ability to reduce insulin levels and to a chemical in grapefruit known as naringin, which prevents fat from being stored in the body.
- Honey: Keeps insulin levels low and steady, allowing for the maintenance of a fat-burning environment in your body. Honey also is a rich source of nitric oxide (NO) metabolites; ultimately, that means it actually encourages fat release from the body’s fat cells.
- Peanut Butter (Natural): Boosts testosterone (a good thing, even in women), builds muscle, and burns fat.
- Eggs: Builds muscle and burns body fat.
- Chili Pepper Flakes: Enhance calorie burning at rest, as well as reduce hunger and food intake.
- Broccoli: Fills you up without too many calories. It enhances fat loss. Broccoli and other green veggies fight free radicals and improve recovery for better muscle building.
- Olive Oil: Lowers levels of the “bad” type of cholesterol, improves cardiovascular health and is more likely to be burned as fuel.