It has been rightly said that a combination of diet and exercise is essential to lose weight. Certain foods boost the body’s metabolism and produce a high thermogenic effect wherein they burn calories at a very rapid rate.
It is essential to incorporate these foods in your diet so that you get the benefits of a fired up metabolism. Let us take a look at some of the foods.
Foods that Burn Fat
Whole grains that have not been refined and have a high fibre content are extremely good at burning calories and fat. The high fibre content keeps you feeling fuller longer by providing a steady supply of calories, which prevents you from bingeing. They are also more difficult to digest and your body expends a lot of calories trying to burn down this food. Try oatmeal as this is one of the best calorie burning foods.
Lean cuts of Meat
Try the leaner cuts of meat like skinless chicken and fish like salmon and mackerel. Lean cuts of beef may also prove to be helpful. Protein rich foods have a high thermogenic effect. It has been said that a 300-calorie piece of chicken breast requires about 90 calories to burn and digest it. Try to have at least one portion of a lean cut of meat everyday in order to lose weight.
Low Fat Dairy
Try some low fat dairy like cheese, curd and skimmed milk. These contain calcium which not only helps to burn fat but also helps to preserve and protect muscle mass, thus ensuring that you keep burning calories throughout the day.
It has been researched that green tea not only contains the vital anti-oxidants but also compounds in it, which help to burn the excess calories.
People who drank four cups of green tea reported losing 6-8 pounds over a six-week period as compared to those who did not have any green tea.
Hot Chilli Peppers
Try to take some mount of chilli peppers in your diet. The capsaicin in the chilli peppers helps to enhance the body heat thus forcing your body to burn more calories. If you can, have it raw or spice up your curries and gravies with it to get a generous dose of their benefits.
Apples are one of the most fibrous and nutritious fruits to have. Apples contain pectin, a compound that binds with water and limits the amount of fat that is absorbed in the body. The extra fibre also leaves you feeling full.
Eating an apple before a meal helps you to eat less of other foods thus helping you to consume less calories throughout the day. This helps the body to lose fat. Apples also contain anti-oxidants that lower the blood cholesterol thus keeping you fitter for long.
Cinnamon is known for its health benefits especially for people who suffer from diabetes. It has compounds that help to rapidly metabolize sugar. Cinnamon lowers the blood sugar and also keeps the blood cholesterol in check. Add a pinch of cinnamon to your fruit smoothies and milk shakes for a boost in your overall metabolism.
You need not pay heed to all those rumours about eggs being high on cholesterol. Eggs contain one of the best forms of protein that are needed for muscle building and maintaining muscle mass.
They contain energy and are a nutritional powerhouse. People who eat eggs with their breakfast lose more weight than those who just consume carbs.
Eat plenty of garlic every day. Garlic has the compound allicin that has potent anti-bacterial properties. Not only this but the compound also helps to burn fat but also reduce the amount of dietary cholesterol in the body.
Try to use more of mustard oil in your food. Mustard oil has reduced amounts of saturated fats and has more of polyunsaturated fatty acids that lower blood pressure and blood cholesterol. It also contains essential vitamins and anti-oxidants that are good for the heart.
Honey has been used since time immemorial to tackle obesity. Start your day with a teaspoon of honey dissolved in a glass of warm water and watch those calories melt away. This is because honey helps to mobilize the extra fat deposits in the body and these are then used for other metabolic processes thus enabling you to cut calories and lose weight.
There is nothing like a glass of water to help boost your metabolism and burn calories. If you are on a weight loss programme that includes building muscle, drinking water becomes absolutely critical.
Your body expends energy trying to restore warmth and heat within the body after you consume a glass of ice-cold water. Drink at least 10 glasses of water in a day for best results.
Make sure you have a cup or two of lentils every day. Lentils are not only edible and nutritious but also contain vital amino acids that are needed by the body. They are fibrous and are essential to lower the body’s blood cholesterol levels. Try to have whole lentils like rajma or kidney beans, as they are a very rich source of fibre and proteins.
Vegetables and Fruits
Try to have at least 5-6 servings of fruits and vegetables in a day. Vegetables and fruits are extremely low in calories. Having a big bowl of vegetable salad just before a big meal is optimal as it helps to promote satiety. Veggies and fruits also contain vitamins and minerals that help you to burn fat and calories.
Have a handful of nuts everyday like almonds, walnuts and dates. These are rich in the vital omega-3 fatty acids that are not only needed for healthy hair and skin but also for a high metabolism. Just do not overdose on them. A handful of nuts are more than enough to keep you full and prevent you from piling on the pounds. Having the above foods and following a good nutritional programme is guaranteed to make you lose weight.