In order to lose weight you have to eat less than your maintenance amount (daily calorie allowance) or burn off calories via exercise, resulting in a calorie deficit.
Fat burning foods are good for this as they are simply a food that assists in weight loss by naturally speeding up your metabolism and burning calories, therefore causing you to burn fat faster than diet or exercise alone.
Seven components of a weight loss diet are as follows;
Protein
Protein can aid fat loss in the following ways; protein has a high thermatic effect which means digesting it raises your bodies core slightly, thereby burning off more calories, as well as using more energy. Also, protein helps build muscle, and the more muscle you have; the more calories you burn in day to day life, because muscle needs energy to exist. Finally, your body cant store protein, as its water soluble, so any excess just passes out into urine instead of turning to fat.
For example, any lean cuts of meat, white meat, eggs & egg whites, fish, any raw nuts, quorn (vegetarian), protein shakes etc.
Negative calorie foods
Part of your diet should consist of negative calorie foods, these basically burn more calories to digest than their nutritional value. When eating these foods, you use more calories in producing energy for digestion then you are taking in, the results being that you burn fat. The aim of these foods is not to fill your diet with them, as they do not contain all the essential nutrients that your body needs, but should be used as part of your diet plan to minimise hunger without increasing your caloric intake.
For example, citrus fruits, soybeans, apples, berries, fresh fruit, vegetables, garlic oil.
Low Fat Dairy Products
Calcium acts as a fat burner by increasing the breakdown of fat in fat cells. Dairy products such as low fat cheese and milk are also excellent for burning fat as they contain casein which is a hunger suppressant. Eggs are also a key dairy ingredient as they contain vitamin B12 which aids the breakdown of fat, as well as being high in protein. As eggs yolks are high in cholesterol, they can be removed and you still get the nutritious benefits from egg whites.
Complex Carbohydrates
Complex carbohydrates increase metabolism simply by keeping your insulin levels low and so your body doesnt go into fat storage mode. These foods make you feel fuller for longer as they take a while for the body to digest. Oatmeal is one of the most popular weight burning complex carbs as it also helps to lower your cholesterol levels as it is full of soluble fibre and so clears your system of bad digestive acids. The worst thing to do would be to eliminate all carbohydrates from your diet because truth is, we need them. The key is to eat only whole grain foods as these are good for you as they havent been processed and stripped of their nutritional value.
An example of good carbohydrates are oatmeal, bran, wholegrain bread, brown pasta, wholegrain cereals, porridge oats, muesli.
Chillies
Any food that contains capsicum like chillies or cayenne peppers will help to burn fat as capsicum is a thermogenic food and so increases the metabolism and continues to burn calories after eating them.
Caffeine
Caffeine, like spicy foods, makes your body burn more calories by speeding up your heart rate. It also increases brain activity and physical performance during your work outs. Green tea helps with weight loss as it contains EGCG which causes the nervous system to run more quickly, resulting in burning more calories.
Olive Oil
Olive oil is classed as a good fat as it is full of vitamin E and antioxidants. It is known to increase the activity of uncoupling proteins which decide whether the body burns excess calories or stores them. This monounsaturated fatty oil has many health benefits including preventing heart disease, colon cancer and helps control cholesterol.
By: brian welsh
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