Tuesday, January 10, 2017

10 Fat Burning Foods and How to Add Them to Your Diet

Are there really foods that can fight fat? There are many foods that are low in calories and fill you up that are good to eat when dieting, but can a food actually fight fat? After some research, this writer came up with a list of claims of 10 foods that fight fat.

These are not just foods that fill you up to help you to eat less, the foods in this list have been determined to actually fight fat. This does not mean that by adding these foods, you can eat all the fat-laden foods you like. These foods can be beneficial in reducing fat when used in conjunction with a healthy diet.

Foods that Fight Fat – Raw Nuts
Nuts contain healthy fats and oils. These can not only help you feel full longer, but alpha linolenic acid (an omega 3) found in almonds and omega 3s found in walnuts can help speed the metabolism of fat.

How to get more in your diet. When adding nuts to your diet, be sure they are raw and unsalted, and stick with a small serving. Although nuts have healthier fats, you still don’t want to eat too much.

Foods that Fight Fat – Chilies and Other Hot Peppers
An ingredient in chili peppers called capsaicin, can actually raise your metabolism.

How to get more in your diet. Add chopped chilies to meats and dishes that use tomato sauce as a base for more spice. If you don’t like really hot food, try add some red pepper flakes for a milder option.

Foods that Fight Fat – Tomatoes
Tomatoes contain phytochemicals that stimulate the production of carnitine. According to the University of Maryland Medical Center1, carnitine helps break down fat so your body can use it as energy. Cooking actually helps release the fat-burning properties of tomatoes.

How to get more in your diet. Add the benefit of tomatoes to your diet by eating more dishes with tomato sauce, or dice tomatoes to add to soups and meat dishes.

Foods that Fight Fat – Garlic and Onions
Both garlic and onion come from the same family, thus they are listed here together. Both contain phytochemicals that can break down fat so the body can use it as energy. Raw garlic is better than cooked, so if you must cook it, cook garlic lightly.

How to get more in your diet. Add chopped garlic or onions to any dish where you’d like more flavor. Be aware, though, that both garlic and onion have blood thinning properties, so follow your physician’s advice on their use if you have problems.

Foods that Fight Fat – Soy
Soy is a healthy protein that contains choline. Choline can block the absorption of fat, and helps to break down fatty deposits already in the body.

How to get more in your diet. You can add soybeans to salads, or even mix tofu with meatloaf. A tastier alternative is to drink some soy milk. You can substitute soy milk on your cereal as well.

Foods that Fight Fat – Low Fat Dairy Products
Eating dairy products, preferably those that are low in fat, can help burn fat. They even reduce fat-producing enzymes created in your body. According to WebMD2, calcium alone does not promote fat burning. It is the combination of the calcium, protein and minerals in dairy products that helps to burn fat.

How to get more in your diet. You should aim for 3 servings of low fat dairy in your diet daily. You can drink milk, or eat yogurt and cheeses. Opt for low-fat, no sugar added varieties when possible.

Foods that Fight Fat – Berries
Berries, and other Vitamin C rich fruits, are not only helpful for antioxidant properties. According to a study by the University of Arizona at Mesa quoted in an article by Lucy Danziger3, eating foods rich in Vitamin C can increase fat-burning of your workouts by up to 30 percent.

How to get more in your diet. Berries are great to eat on their own, or you can make smoothies with one or a combination. You can also add a handful of berries to salads or make a berry soup. Berries are also good when added to many chicken dishes.

Foods that Fight Fat – Oranges
Not only do oranges contain Vitamin C with benefits mentioned above, but they contain flavones which can prevent your body from accumulating fat.

How to get more in your diet. Oranges are good to eat on their own, or you can drink orange juice with the pulp. Oranges can also be cooked and added to chicken or seafood dishes.

Foods that Fight Fat – Vinegar
It is believed that the acetic acid in vinegar can help break down fat and help flush it out of the body. Only a couple of spoons are needed for fat burning benefits. Be sure to drink extra water when adding vinegar to your diet.

How to get more in your diet. Use vinegar based salad dressings and marinades for an easy way to add vinegar to your diet.

Foods that Fight Fat – Water
If you become dehydrated, it will slow your metabolism, which will keep your body from burning fat at a proper rate. Drinking enough water will prevent dehydration and help your body maintain a better metabolism.

How to get more in your diet. Rather than reaching for a soft drink when you are thirsty, try drinking a glass of water. Add a lemon or lime wedge for flavor, if desired. Broth soups can also be a good source of water, but be sure to keep the sodium content low.

1) University of Maryland Medical Center; Carnitine (L-carnitine); University of Maryland Medical Center
2) Web MD, LLC; Dairy Foods Help Burn Fat, Speed Weight Loss; WebMD
3) Lucy Danziger; 8 Foods that Fight Fat (from University of Arizona at Mesa Research); health.yahoo.com

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