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Friday, December 20, 2013

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Lose weight integrating fat burning foods into your diet

Whether you want to lose weight or improve your health, integrating fat-burning foods into your diet can give you a jump start on achieving your goals. Certain foods, actions, and activities can gently shift your body into fat release mode.  By choosing your foods carefully, you can drop the pounds without going hungry. Right foods can do various things to help you to drop the pounds, by avoiding insulin spikes and keeping your metabolic rate going.
Protein
Protein promotes healthy skin, hair, nails, bones, and muscle. It’s also a fabulous weight-loss
aid, according to a study from Arizona State University. Protein increased satiety (satisfaction and feelings of fullness) and increased after-meal calorie burn. Eating protein-rich meals, rather than higher-carbohydrate ones, leads to more satisfaction, less hunger, and more fat burn. Earlier research also found that people following higher-protein diets generally decrease their food intake by an average of 10 percent (about 200 calories).
Fibre
Found mainly in fruits, vegetables, whole grains and legumes — is probably best known for its ability to prevent or relieve constipation. But foods containing fibre can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes and heart disease. Fibre’s effects on increasing feelings of satiety are well documented. Eat fibre and vinegar together, they are great tools to have you feel the need to tame your appetite and turn on fat burning controls.
Calcium
Calcium helps control your hunger. Research shows that people who don’t consume enough of this bone-building mineral have a greater fat mass and less control of their appetite.
Vitamin C
Research suggests that the persons who are deficient in vitamin C cling more stubbornly to fat. Researchers identified deficiencies in vitamin C, zinc, magnesium, and vitamin E as risk factors for having a higher percentage of body fat and belly fat.
MUFAs
Monounsaturated fatty acids, or MUFAs, helped people store less belly fat. Eating a diet including olives, olive oil, mustard oil, groundnut oil, sesame oil rice bran oil nuts and seeds, dark chocolate, avocado etc. help to keep the belly lean. 
PUFAs
polyunsaturated fatty acids, or PUFAs, found in fish and in many nuts and seeds. Consumption of a high ratio of PUFAs to saturated fats led to a higher resting metabolism, as well as a greater diet-induced calorie burn and protection from cardiovascular disease and enhanced mood.
weight-loss benefits of omega-3s (long-chain n-3 PUFAs ) may be a result of their anti-inflammatory effects (inflammation in the body has been strongly linked to obesity).
Resveratrol
Many studies show that a small glass of wine a day is good for your health due to anti-aging properties of resveratrol (found in red grapes, mulberries, and peanuts) in red wine. Now research suggests this antioxidant is a fat releaser too. 
In studies, researchers found that resveratrol improved exercise endurance as well as protected against obesity and insulin resistance, a precursor to diabetes.
Vinegar
Surprised? The vinegar that comes along for the ride in salad dressing also helps you feel full. Research has shown that vinegar can lessen the glycaemic effect of a meal (meaning it tends not to spike your blood sugar), which has been linked to satiety that reduces food intake. Vinegar may also prevent body-fat accumulation, according to a 2009 animal study by Japanese researchers. Mice that were fed acetic acid, the main component of vinegar, for six weeks accumulated less body fat. 
Honey
This natural sweetener has also shown great promise for reducing weight gain and body fat when substituted for sugar. With antibacterial, antiviral, and antifungal properties, honey boasts wide-ranging health benefits. It may improve blood sugar control and immunity, also an effective cough suppressant.
Cocoa
Cocoa contains more phenolic antioxidants than most foods. Cocoa can protect nerves from injury and inflammation, protect the skin from oxidative damage from UV radiation and have beneficial effects on satiety, cognitive function, and mood.
Coconut Oil
Though it contains more saturated fat, this sweet, rich oil was shown to do some pretty nifty things for abdominally obese women in a 2009 study out of Brazil, including decreasing their waist circumference, increasing beneficial HDL (high-density lipoprotein) cholesterol and improving the ratio of “bad” LDL(low-density lipoprotein) to “good” HDLcholesterol. And in populations where coconut oil is commonly eaten, high cholesterol levels and heart disease are not common.
Here it is worth to mention that Olive oil is touted as the panacea to all health problems - from unclogging arteries to making you look younger. While this may well be the case, oils used in traditional Indian recipes are not quite the health villains theyre often made out to be. And though they might not have the fancy packaging, theyre loaded with nutrients and are cheaper It is also present in nuts.
Dairy
Study indicated that drinking fat-free milk immediately after whole-body resistance training and again one hour after the workout allowed participants to increase fat loss, gain greater muscle and strength, and strengthen bones by reducing bone cell turnover.
Studies also have found that dairy sources of calcium are markedly more effective in accelerating fat loss than other sources. Researchers theorize that other ingredients in dairy act synergistically with the calcium.
Eating three servings of dairy daily significantly reduced body fat in obese subjects. And if subjects restricted calories while consuming the same dairy servings, fat and weight loss accelerated. 
Oatmeal (porridge).
Oatmeal is rich in fibre, filling and can contribute toward equalizing your blood sugar due its slow release of energy, which helps fat loss. Its also good at helping reduce cholesterol levels and for getting rid of bad fatty acids. Select wholegrain, rolled oats that are unsweetened for added vitamins (and preferably, use organic sources). Make the oatmeal with milk, which contains calcium, itself acting as a good metabolic trigger. The complex carbohydrates help keep insulin levels low, which reduces the amount of fat which your body clings on to
Green tea.
Studies suggest that green tea has a positive effect on boosting the metabolism thanks to the phytochemical compound, catechins. This chemical helps you to burn more calories. It works in a similar way to caffeine but without making your heart beat faster.
Fishes.
Experts say that fish is one of the best sources of protein and studies have proven that fish is more satisfying than chicken or beef. One reason why fish is often a preferred is because it contains health-protecting, omega-3 fatty acids, known to fight heart disease and other chronic illnesses. Salmon contains lots of Omega 3 fatty acids. This can alter the amount of the hormone Leptin in your body. Lower leptin levels mean higher calorific burn.

Note-All oils provide calories @ 9 calories/gram irrespective of what nutrients they have. So moderation and monitoring of calories to be maintained.

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