People who are trying to pare pounds can utilize all sorts of tools, including good exercise and eating plans. Eating smaller meals more often will provide a metabolic boost. That benefit can be enhanced by including foods that help burn fat and rev metabolism into the daily mix.
Citrus
Lemons and limes both boost metabolism, stimulate the digestive system, invigorate the liver and help to liquefy fat, which aids in flushing it from your system more quickly.
Vinegar
Apple cider vinegar contains acetic acid, which helps rev up metabolism. It's also a good detoxifier and cholesterol fighter. Two teaspoons a day is enough to deliver benefits.
Peppers
Hot peppers, such as jalapenos and cayenne chilies, boost metabolism due to their capsaicin. This diaphoretic, or sweat-inducing, spice also helps clean fat out of the arteries.
Flax
Flax seeds are a top source of alpha linolenic acid, which is an essential fatty acid that keeps metabolism working efficiently. Flax also supply soluble fiber in the diet, stabilize blood sugar and reduce insulin resistance, which is an early sign that a person can be developing Type 2 diabetes.
Dairy
Calcium from low-fat dairy can help reduce body weight. In fact, a 2000 University of Tennessee study found that people who add calcium to their diets lose 30 percent more weight than those who do not.
Spices
Cinnamon and cloves are both thermogenic spices, meaning they raise body temperature and thus calorie burn. Both spices also help fight bacteria.
Dried Mustard
Dried mustard ups metabolism and contains cancer-fighting phytonutrients. Mustard seeds also are a source of selenium, magnesium, monounsaturated fats and phosphorus.
Whole Grains
Whole grains and oats offer complex carbohydrates along with fiber. This combination keeps insulin levels steady instead of spiking them. Whole grains also offer antioxidants. Making sure that half of the grains you consume are whole grains is recommended in the United States Department of Agriculture's Dietary Guidelines.
Grass-Fed Beef
Organic, grass-fed beef has conjugated linoleic acid, commonly called CLA. This omega-6 fatty acid helps decrease body mass index by enhancing the body's ability to access and utilize stored fat. CLA also is found in lamb, and is available as a supplement.
Good Fats
Fish oil is a top fat burner. Its omega-3 fatty acids help reverse insulin resistance and aid in keeping glucose regulated. Eating salmon and mackerel to get it naturally, or take 1 to 3 g in supplement form each day. Monounsaturated Fatty Acids, dubbed "MUFAs," reduce belly fat accumulation. MUFAS are found in nuts and seeds, avocados, olives, dark chocolate and oils. Oils include olive, safflower, flaxseed, sesame, walnut, peanut and sunflower.
Coffee and Tea
Drink coffee and green tea. Green tea boosts metabolism, increases fat burn during exercise and reduces insulin resistance. Coffee's caffeine speeds heart rate to cause higher calorie burn. Be careful, however, because more than two cups of coffee a day will trigger the release of cortisol, the stress hormone that signals your body to store fat.
Lean Protein
Lean proteins stimulate the release of glucagon, a hormone that works in opposition to insulin, which works to store fat. Basically, what insulin puts into storage, glucagon mobilizes and puts back into use. Eat low-fat, grass-fed beef, wild game, omega-3 enriched eggs, lamb, and at least two weekly servings of salmon. Whey protein is a less common option, but is the most easily absorbed and utilized protein in the body.
References
- "The Fat Flush Foods," Ann Louise Gittleman, 2004
- The American Journal of Clinical Nutrition; "Green tea extract ingestion, fat oxidation, and glucose tolerance in healthy humans," Michelle C. Venables;
- NYDailyNews.com; "15 Fat Burning Foods;" April, 2009
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