Control your insulin release and you control fat storage. That's the message from Hannah Sutter's book, "Big Fat Lie," which examines the link between rising carbohydrate intake and rising levels of obesity. Beyond simply controlling insulin levels, some foods also offer fat-burning properties in their own right.
Insulin Control
Sutter explains that carbohydrate intake increases the release of insulin from the pancreas, resulting in more fat storage. Many people have begun to heed such a message and found themselves looking for a range of foods that can help burn fat while keeping their carbohydrate intake low. These foods typically contain a high fat or protein content, but also include vegetables that contribute little in energy, but a lot in terms of micronutrients.
Fat Oxidation
The body burns fat in a two-step process. Dr. David Bender, a biochemist from University College London, says this begins with fat cells releasing fatty acids into the bloodstream and results in the liver oxidizing, or burning, these compounds to produce energy. However, higher levels of insulin inhibit this process.
Coconuts
A staple in the diets of tropical islanders, you can find coconuts distributed across the country. Adding them into your diet can help burn fat and reduce carbohydrate cravings, according to Dr. Bruce Fife, the U.S. physician and author of "The Coconut Oil Miracle." Fife explains that coconut oil contains medium chain fats that demonstrate the ability to boost fat burning in the liver. As an added benefit, this same mechanism reduces carbohydrate cravings and makes the transition to a low-carb diet easier.
Kelp
A brown seaweed, kelp grows beneath the surface of the ocean. Concentrating the minerals present in the sea, kelp provides an impressive array of nutrients and stands out as the best dietary source of iodine. Dr. David Brownstein, a family doctor and author of "Iodine: Why You Need It," highlights the importance of good iodine status in supporting thyroid health and maintaining cellular sensitivity. Kelp can be eaten on its own, though it generally tastes better when added to salads or used as a garnish for meat and fish.
Oily Fish
Whether in the form of mackerel, salmon, herring or sardines, oily fish offers several benefits to the consumer. As well as an excellent and easily-digested source of protein, oily fish also offers a useful concentration of omega-3 oils. Mike Roussell, a nutritional researcher and a contributor to website T Nation, points out that these oils can improve insulin sensitivity and block the action of the lipogenic enzymes, which store fat. He recommends a minimum of two grams of fish oil per day, which you can achieve with one generous serving of any of the oily fish mentioned above.
References
- T Nation: Fish Oil and Fat Loss
- "Iodine: Why You Need It"; Dr. David Brownstein; 2007
- "The Coconut Oil Miracle"; Dr. Bruce Fife; 2004
- "Introduction to Nutrition and Metabolism"; Dr. David Bender; 2002
- "Big Fat Lie"; Hannah Sutter; 2010
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