Adhering to a healthy diet program, in conjunction with exercise, is the best way to lose unwanted body fat. There are many types of food that can contribute to weight loss efforts. High nutritional quality, variety and low caloric density are some qualities to look for when choosing fat burning foods. Eating meals every 2 to 3 hours will further enhance the fat burning effect, due to increased metabolism.
Fiber Rich Foods
Fiber is a beneficial food to add to a fat burning diet because it not only increases satiety, but it also helps regulate blood sugar. The bulk factor of fibrous foods fills the stomach and leaves a sense of fullness. The likelihood of maintaining a fat burning diet increases when the appetite is suppressed in this manner.
The blood sugar stabilization effect of fiber is also noteworthy. If blood sugar is elevated too quickly, insulin levels rise and body fat accumulates over time. The fiber regulates this by slowing digestion down, so the glucose created from foods does not enter the blood stream too quickly. According to the Mayo Clinic, not only can fiber increase fat burning effects, but it can also lower cholesterol levels and prevent diabetes.
Whole grains, such as wheat bran and oats are excellent sources of fiber. Oats, for example, contain 4 grams of fiber per serving. Fruits and vegetables are another source of fiber.
Protein
Protein can act as a fat burning catalyst in several ways. According to the Harvard School of Public Health, because protein rich foods move through the digestive system slowly, they create a sense of fullness for longer periods of time. In addition, protein helps to stabilize blood sugar levels, much like fiber. This can prevent binging and increase diet adherence.
Select lean proteins to add to a meal plan. Chicken, fish, and low-fat dairy products are good choices. High protein plant foods, such as beans and legumes, are also healthy options. They have the added bonus of low saturated fat.
Calcium
In the Science Daily article, "Diet Rich in Calcium Aids Weight Loss in People with Calcium Deficient Diets," eating calcium rich foods can help stifle hunger. In addition, they report that "consuming sufficient calcium is therefore important to ensuring the success of any weight loss program."
To get a healthy amount of calcium to enhance fat burning, try low fat dairy products, such as Greek yogurt or cottage cheese. Spinach and other leafy greens are good options, as well. Incorporate a variety of foods to help boost nutritional intake and prevent diet boredom.
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