Do you want to become slim and still not deprive yourself of food? Then you should pay attention to seven nutrients that will help you lose weight 70% more effectively. In this article we will look at which foods burn fat and promote weight loss.
You may well lose the hated kilograms and at the same time not torment yourself with hunger strikes and not limit yourself in the choice of dishes if you consume foods that burn fat in the body. You will eat regular portions and go to the gym, and excess weight will disappear before your eyes.
Foods that burn fat and promote weight loss
The main thing is to eat wisely, but how to do this? There are hardly any foods that break down fats in the body or foods with a negative calorie content, the absorption of which requires more calories than they provide. The whole secret is in the right combination of foods - those that force the body to move from the “fat accumulation” mode to the “use of fat reserves” mode.
Specific nutrients and vitamins can actually help the body work differently, causing cells throughout the body to burn more calories and use them as heat. In the absence of such vital nutrients, the reverse process occurs. Your body stores fat reserves. Metabolism slows down, and all efforts aimed at weight loss lead to nothing, no matter how much you exercise until you lose your pulse in the gym. And here products that burn fat on the stomach and sides and the beneficial substances they contain will come to your aid.
Consuming these important calorie-burning nutrients will help you get lean and maintain an athletic physique forever. You will still have to watch your portion sizes and go to the gym regularly, but these products will be faithful assistants in losing weight. You will move in the right direction, and the process of getting rid of extra pounds will become at least a little easier.
Example of a fat burning diet
Example of a daily diet menu:
- Breakfast. In the morning you can eat 200 g of oatmeal or bran with skim milk and berries, and drink a cup of coffee.
- Dinner. In the middle of the day, it is recommended to consume chicken broth soup. The second dish can be fish with a vegetable side dish. For dessert you should choose yogurt. The meal ends with a cup of green tea.
- Dinner. In the evening you can prepare a vegetable salad. Milk or kefir are suitable drinks.
2-2.5 hours after eating, if you feel hungry, it is permissible to have a fruit snack.
Sugary carbonated drinks should not be consumed.
Prohibited foods for a fat burning diet:
- sweet carbonated drinks;
- alcohol;
- ice cream;
- fast food and snacks;
- semi-finished meat products;
- marinades;
- confectionery;
- sauces.
It is permissible to use no more than ¼ tsp. salt per day. However, it is advisable to replace it with lemon juice.
What foods burn fat in the body?
Vitamin D
Let's start looking at foods that burn fat in the body and vitamin D and food that contains it.
How does it help burn fat? The “sunshine” vitamin helps the body’s cells respond to insulin as needed. This hormone is produced by the pancreas. This is evidenced by numerous studies. One of its most important functions is to deliver glucose to cells, which burn it and thereby obtain energy. That factor, which indicates how much insulin helps glucose get into cells, is called “insulin sensitivity.” You are lucky if your cells are very sensitive to insulin. But if sensitivity is low, then the likelihood that the calories you consume will accumulate in fat cells increases.
When the body experiences a lack of vitamin D, levels of parathyroid hormone (PTH), produced by the parathyroid gland, increase. “Elevated levels of PTH promote reactions that ultimately cause fat cells to convert sugar into fat and cause fat to be stored rather than burned,” explains the director of the University of Tennessee Institute of Nutrition, in the city of Knoxville, Michael B. Zemel.
Lack of vitamin D also negatively affects leptin. This hormone tells the brain that it is time to stop eating. If your body does not feel full, you will eat non-stop.
Calcium
How can calcium help you lose weight? The mineral calcium is a faithful partner of vitamin D in burning extra pounds. Here's how this tandem works: calcium is present in fat cells, and the more of it, the more actively the cell uses it to burn calories. In addition, calcium binds fats passing through your intestinal tract, thereby promoting weight loss. It simply prevents fat from entering the bloodstream.
Protein
How does protein get rid of fat? If you want to have a balanced body composition, then eat protein; it helps ensure that the proportion of fatty tissue and muscle tissue is ideal. An effective trio of calcium, protein and vitamin D to help you shed pounds while maintaining muscle. It's interesting to look at the results of a study from the University of Illinois: those women who took protein twice a day lost 3.9% more excess weight than those who neglected it. Plus, these women not only lost weight, but also became stronger.
If you decide to buy powders for cocktails at a sports store, but are worried whether protein is a chemical or not, read the article to understand the issue. At the same time, you will learn what types exist, how to choose and how to drink.
Omega-3 fatty acids
How can fatty acids get rid of fat?
Omega-3 fatty acids are truly magical. They influence enzymes that promote fat burning in cells. In addition, they also affect our mood, which means we become less susceptible to so-called emotional overeating. Together with vitamin D, they help leptin tell the brain that it’s time to get up from the table. Fatty fish are rich in these miraculous acids, especially salmon. And nuts and seeds contain a special type of fat that is converted into omega-3 fatty acids in the body.
MUFA - monosaturated fatty acids
How do they help burn fat? As an illustrative example, one study was conducted in Denmark and involved 26 people. They ate seeds, olive oil, avocados, chocolate, peanut butter and nuts, i.e. They got 20% of their calories from monosaturated fatty acids. What did the results show? After six months of dieting, calorie burning per day increased by 0.1%, and fat burning by 0.04%. Other scientific studies show that this type of acid does not increase fat deposits. Some of the foods high in these acids, especially olive oil, peanuts and nuts, help stabilize blood sugar levels and help reduce appetite.
Conjugated linoleic acid
How does she burn fat? These acids are the most effective fat burners. They can be found in dairy products, along with vitamin D and calcium. These types of fatty acids are formed in the stomachs of ruminants when bacteria ferment food. These acids, produced during fermentation, can be found in the milk and meat of sheep and cows.
When we include these products in our diet, conjugated linoleic acids help ensure that glucose from the blood enters the cells and is not retained there as fat. These acids also help burn fat in the muscles, where most calories are burned.
However, there is one catch: all of these studies used huge amounts of this acid, comparable to if you ate 18 kilograms of beef alone at a time. And yet, despite the fact that it is not possible to consume such an amount of meat, you should not neglect eating foods rich in this substance. It will promote proper metabolism. Together with vitamin D, calcium and protein, it will help create ideal conditions in the body for getting rid of excess fat.
Polyphenols
How do polyphenols affect body fat? First, let's define polyphenols: these are antioxidants found in green tea, which is why this drink is so beneficial to health and helps you lose extra pounds. Scientific studies show that polyphenols speed up metabolism by 17%. Scientists conducted an experiment on rats. They were given very fatty food and green tea. The results showed that the rats did not gain weight despite the high-calorie diet. You yourself can feel the magic of green tea - after just one cup, your body feels warm - this is how the body spends calories, burning them as heat. Therefore, when you are cold or hungry, drink a glass of green tea, it will warm you up and dull the feeling of hunger.
Now you also know foods that burn fat in the body. More precisely, we tried to talk not about the fat-burning products themselves, but specifically about the components that contribute to the breakdown of fat deposits.
But we would like to remind you that for proper and healthy weight loss you need to follow the rules of energy balance (expend more calories than we consume). And place more emphasis on healthy foods and exercise to increase calorie expenditure.
https://www.womenshealthmag.com/weight-loss/weight-loss-supplements
Gender indications
Male and female bodies function differently. Products for a fat-burning diet are selected depending on the gender of the patient.
For men
Men need food with a high protein content and a minimum amount of carbohydrates. Recommended Products:
- eggs;
- green tea;
- nuts;
- onion;
- garlic;
- legumes;
- ginger;
- lean meat and fish.
Men are encouraged to eat eggs.
For women
A woman's daily diet should include:
- bran;
- grapefruit;
- ginger;
- a pineapple.
List
In order not to make a mistake when choosing fat burner products, there should always be a list of the best in sight, which includes the most effective ones, based on the results of reviews and research.
General list by product category
Spices, spices, herbs:
- artichokes;
- eggplant;
- legumes;
- bell pepper;
- broccoli;
- daikon;
- green bean;
- green pea;
- zucchini;
- leaf salad;
- onion;
- chard;
- cucumbers;
- squash;
- chilli;
- tomatoes;
- radish;
- turnip;
- arugula;
- beet;
- lettuce and watercress salads;
- celery;
- asparagus;
- cauliflower;
- zucchini;
- garlic;
- spinach;
- sorrel.
- avocado;
- a pineapple;
- oranges;
- grapefruit;
- kiwi;
- coconut;
- lemon;
- mango;
- tangerines;
- papaya;
- apples;
- strawberries, cranberries, currants, blueberries, raspberries.
- pineapple, tomato juices;
- Sassi water;
- ordinary and mineralized water;
- green tea;
- ginger tea;
- kefir;
- coffee;
- dry red wine.
Top best
- Grapefruit
- Ginger
- Cinnamon
- Avocado
- A pineapple
- Broccoli
- Kefir
- Garlic
- Green tea
- Sea kale
The latest rating includes the best fat-burning products, according to nutritionists. If you regularly include them in your diet, weight loss will not take long.
Recommendations
On the one hand, natural fat burners are good because there are a lot of them - you can choose something in accordance with your taste preferences and individual characteristics. On the other hand, in some cases, those losing weight are unable to use them to maximum benefit. It seems that they are regularly included in the diet, but for some reason the extra pounds and centimeters on the waist do not go away.
To prevent this from happening, you just need to be able to do it correctly. A few recommendations from nutritionists will help you.
- Get examined and consult with specialists (doctor and nutritionist) about whether you can lose weight with the help of fat-burning products. Indeed, in some cases they may be contraindicated.
- Do not use the same product for a long time. Mono-diets have long become obsolete. The diet should be balanced and varied.
- Drink plenty of plain water throughout the day—at least one and a half liters.
- Parallel exercise will only improve your weight loss results.
- You will have to follow the principles of proper nutrition. Otherwise, harmful substances in the form of soda, fast food and alcohol will not allow you to achieve results.
- If you need express weight loss, there are quick fat burners - ginger and citrus fruits. The more of them you have on your menu, the sooner you will get rid of unnecessary ballast.
- Fruits are best consumed in the morning, vegetables - in the afternoon or evening.
- Let your lunch consist of a glass of kefir and a quarter of grapefruit (more is possible). When combined, these products enhance each other's fat-burning properties.
- The most high-calorie foods should be eaten in the first half of the day. Eat protein for dinner.
- Stick to fractional meals: eat little, but often (5-6 times a day).
- Don't overeat at night: have dinner 3-4 hours before bedtime. If you cannot sleep on an empty stomach, a glass of kefir or a green apple is allowed.
Recipes
You will have to stick to this menu until you achieve your goal. Sometimes this can be quite long - 2-3 months. That's why it's so important to have a varied diet. We offer you several recipes from fat burner products. They are low in calories and have excellent taste. Choose as many of them as possible - and you will be able to withstand the entire weight loss course without vitamin deficiency or breakdowns.
Salads
Brush
- Grate 100 grams of white cabbage, fresh beets and carrots.
- Mix.
- Do not add any spices, salt or sauce.
- Add a couple of grated apples - you get a salad with a slightly different name, but the same fat-burning effect - “Broom”.
If you eat this salad at least once a day for a month, you can lose up to 5 kg of weight. In addition to burning fat, you will get a total cleansing of the body.
Greek
- Cut 3-4 tomatoes and the same number of cucumbers into large cubes.
- Cut 2 bell peppers into large strips.
- Cut unsalted cheese (200 g) into cubes.
- Cut Yalta (preferably) onions into half rings.
- Chop the parsley.
- Cut 100 grams of olives into slices.
- Mix everything.
- Season with olive oil.
Fat burning
- Chop 6 small onions.
- Cut 2 tomatoes into small cubes (they can be blanched first, but not necessary).
- Turn a small head of cabbage into straws.
- Cut the bell pepper into thin slices.
- Chop a bunch of celery.
- Mix all this, pour in 3 liters of water, bring to a boil, reduce heat.
- Cook until the vegetables are completely softened.
- Add salt and pepper.
- You can beat it in a blender or serve it like this.
- Before use, sprinkle with parsley or dill.
Spinach
- Chop 1 small onion and 1 clove of garlic.
- Pour 20-25 ml of olive oil into a saucepan with a thick bottom.
- Simmer chopped vegetables on it until golden brown.
- Place 300 grams of spinach, cut into strips, into a saucepan.
- Simmer until it becomes soft.
- Season the mixture with salt and pepper.
- Pour in a glass of skim milk.
- Boil. Cook for another 5 minutes.
- Remove from heat.
- Beat in a blender.
Spinach puree soup can even be eaten cold. And to enhance the fat-burning effect, do not forget to add a slice of lemon to it.
Cocktails
The preparation scheme for all fat-burning cocktails is the same:
- Cut fruits and vegetables into small pieces. Blend them in a blender for 30 seconds.
- Pour the main liquid into the bowl (usually some kind of milk).
- Beat the mixture for 1 minute.
- Add remaining ingredients (spices, nuts, seeds, etc.).
- Beat again for 1 minute.
All that remains is to find out the ratio of products.
Recipe No. 1
- 100 grams of pineapple;
- 100 g grapefruit;
- a glass of low-fat kefir;
- 30 grams of pumpkin seeds;
- 50 ml coconut milk.
