In today's world, people often look for the quickest way to lose fat, so they take diet pills or follow the latest diet craze. Not only can this route be dangerous and unhealthy, but it can also lead to subpar weight loss in the long run. Eating a well-balanced diet, particularly one rich in fat-fighting foods, is a safe and healthier alternative to enhance weight loss.
Grapefruit
The grapefruit diet popularized in the 1970s might have some merit in boosting fat loss. Grapefruit is a rich source of nootkatone, a compound that stimulates a fat-burning protein called AMP-activated protein kinase, according to research published in the May 2010 issue of the "American Journal of Physiology-Endocrinology and Metabolism." Diets rich in the constituent nootkatone have been shown to be effective in reducing body fat, especially from the abdominal region. Include grapefruit or grapefruit juice a few times a week for its weight loss benefits.
Salmon
Salmon is packed with omega-3 fatty acids, which are effective at decreasing fat cells. According to a study published in the May 2003 issue of "Medicine and Science in Sports and Exercise", subjects ingesting fish oil, which contains omega-3 fatty acids, had a significant increase in resting metabolic rate. Eat salmon because it increases the resting metabolic rate, which burns more calories and enhances the shrinkage of fat cells.
Red Bell Peppers
Although sometimes overlooked, vitamins can play a critical role in fat loss. Vitamin C is a precursor to carnitine, a compound that increases fat oxidation, or the breakdown of fat within fat cells. Furthermore, in a study published in the August 2006 issue of "Nutrition and Metabolism", researchers found that low vitamin C levels were associated with reduced fat oxidation during aerobic activity. Add red bell peppers to recipes or meals for a boost in vitamin C.
Chili Peppers
Capsaicin is the main component, found in chili peppers, that has positive effects on fat loss, according to research reported in the May 1999 issue of the "British Journal of Nutrition." Scientists found consuming capsaicin not only increases energy expenditure, but also reduces appetite. Add chili peppers to your meals to reduce calories and increase fat loss over the long term.
References
- "American Journal of Physiology-Endocrinology and Metabolism": Nootkatone, a Characteristic Constituent of Grapefruit, Stimulates Energy Metabolism and Prevents Diet-induced Obesity by Activating AMPK
- "Medicine and Science in Sports and Exercise": Effects of Varying Doses of Fish Oil Supplementation on Resting Metabolic Rate and Body Composition
- "Nutrition and Metabolism": Marginal Vitamin C Status is Associated with Reduced Fat Oxidation During Submaximal Exercise in Young Adults
- "British Journal of Nutrition": Effects of Red Pepper on Appetite and Energy Intake
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