When trying to lose body fat, exercising alone is not enough. Diet plays a crucial role in whether or not you lose body fat and achieve your best physical condition. Certain foods enhance fat loss more than others, and these should be included in your everyday diet.
Bell Peppers
Vitamin C status might affect the amount of fat burned during exercise, according to research reported in the August 2006 issue of the journal "Nutrition and Metabolism." Carol Johnston led a team of researchers from Arizona State University who examined the impact of vitamin C status on fat oxidation, which refers to stored fat being used as energy, during aerobic training. They discovered that participants with marginal vitamin C status used less fat for energy during exercise compared to those with sufficient vitamin C levels. One of the reasons behind the results is that vitamin C stimulates carnitine synthesis, a compound that enhances fat oxidation, according to the researchers. Vitamin C-rich foods include the following: bell peppers, broccoli and citrus fruits.
Brown Rice
Dr. Nicola McKeown and colleagues studied the effects of whole grains versus refined grains on cardiovascular risk factors, according to research published in the July 2010 issue of the "American Journal of Clinical Nutrition." Participants completed a semiquantitive food frequency questionnaire. Researchers found that increasing whole-grain intake was associated with reductions in visceral adipose tissue, or fat that surrounds organs, while higher refined grains was associated with higher visceral adipose tissue. Include whole grains such as whole-wheat bread, brown rice and oatmeal in your daily diet.
Oysters
Leptin is a hormone that reduces appetite and increases the metabolism. Therefore, keeping leptin levels elevated can boost calorie burning and enhance fat loss. Christos Mantzoros, M.D., and colleagues found that zinc deficiency decreased leptin levels while zinc supplementation increased leptin levels, according to research published in the December 1997 issue of the "Journal of the American College of Nutrition." Incorporate zinc-rich foods, such as oysters, salmon and red meat into your diet to boost leptin levels.
References
- Nutrition and Metabolism: Marginal Vitamin C Status is Associated with Reduced Fat Oxidation During Submaximal Exercise in Young Adults
- American Journal of Clinical Nutrition: Whole- and Refined-Grain Intakes are Differentially Associated with Abdominal Visceral and Subcutaneous Adiposity in Healthy Adults: The Framingham Heart Study
- Journal of the American College of Nutrition: Zinc May Regulate Serum Leptin Concentrations in Humans
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