September 6, 2014
Foods that Burn Fat
If you are on the road to weight loss, chances are you have heard about foods that speed up metabolism and help burn fat. Hot peppers and green tea are two of the most commonly cited. Foods that help burn fat are called thermogenic foods because they play a role in thermogenesis. Thermogenesis is a “heating up” process that your body uses to burn calories so it can utilize the foods you have just eaten. The vast majority of the calories your body burns go toward maintaining regular metabolic function and toward physical activity. Approximately 10% of calories burned can be through diet-induced thermogenesis, according to the Mayo clinic. This means that you may be able to increase your metabolism by eating certain foods!
Many studies have been conducted and have found that specific compounds in foods, such as capsaicin in hot peppers, piperine in black pepper, and catechins in green tea do in fact increase the thermogenic effect. Unfortunately, this increase in calorie-burning is very small unless huge amounts are ingested. The good news is that increasing your intake of these foods, along with eating fat-burning meals and getting regular exercise can decrease your body fat significantly.
How is this done? First, here is a list of foods that are believed to increase thermogenesis:
- Hot peppers (cayenne, chili, jalapeño) and black pepper
- Green tea
- Coconut oil
- Celery, broccoli, cauliflower, cabbage, asparagus, leafy greens and mushrooms
- Berries, apples and pears
- Lean protein (chicken/turkey breast, venison, fish, shellfish and egg whites)
According to Tom Venuto, a body-building and nutrition expert, eating the right combination of lean protein, fibrous vegetables, natural starchy carbs and 100% whole grains can help you become a fat-burning machine. He suggests this 3-step formula for the perfect fat-burning meal:
Step 1: Select a green vegetable or fibrous vegetable such as asparagus, green beans, broccoli, brussel sprouts, cauliflower, salad vegetables, etc.,
Step 2: Combine that with a lean protein (listed above)
Step 3: The lean protein and fibrous carb/vegetable forms the foundation. From there, add natural starchy carbs or grains such as brown rice, oats, or sweet potatoes - in the amount your calorie needs dictate and to the degree your body can tolerate them (some people are carb-sensitive). Fruit is also ok, but focus even more on the green and fibrous vegetables.
The amount of each food type should be based on your body type and total calorie needs, but a good rule of thumb is to fill your plate ½ full of vegetables, and then fill the other half with ¼ protein and ¼ starchy carbs or grains. Following this formula and including some of the other thermogenic foods discussed, can give your body an extra fat-burning boost. Combine that with regular weight training, which builds lean body mass, and you are sure to have a leaner, more sculpted body. Remember, muscles burn more calories than fat, so the more lean muscle tissue you have, the higher your metabolism. Pick your favorite fat-burning foods and enjoy the flavors as well as the added thermogenic effects!
Have a great day!
If you're struggling with weight loss or your current fitness plan and are ready for a change, click here and fill out the form for a free session at our personal training studio in Allen!
With your health in mind,
Ray Cattaneo
Owner - NASM, Certified Personal Trainer and Corrective Exercise Specialist
Sources:
http://www.livestrong.com/article/198798-thermogenic-foods-list/
http://www.burnthefat.com/fat_burning_foods.html
http://www.foodandweightloss.com/weight-loss-tips/top-10-thermogenic-foods.php
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