Although exercise is a reliable way to shape up your body, your dietary choices might also influence fat burning for skinnier legs. Even if you have muscle on your legs, fat can develop over the muscle, hiding the toned look of your legs. A wide range of nutrients are involved in fat burning, so prioritizing these foods can help enhance your body composition. You should note that your overall calorie intake affects your body fat as well, so be sure to consume fewer calories than your body burns each day.
Salmon
Salmon is a rich source of protein, a nutrient that promotes increased thermogenesis, or calorie burning, and improved body composition -- less fat and more muscle -- according to the November 2003 issue of "Current Opinion in Clinical Nutrition and Metabolic Care." While salmon is high in fat, the type of fat, omega-3 fatty acids, can actually promote fat burning. Research published in the October 2010 edition of "Journal of the International Society of Sports Nutrition" indicates that increased omega-3 intake can boost muscle and reduce body fat.
Red Pepper
Red pepper is a flavorful, ground powder that can add flavor to your foods with minimal calories. Using red pepper instead of other condiments can help you cut calories, which can aid in fat loss for skinnier legs. Additionally, red pepper contains capsaicin, a chemical compound that promotes the hot flavor. Capsaicin and its extracts can also promote fat burning and an increased metabolic rate, according to research from the December 2009 edition of "International Journal of Obesity."
Milk
Milk can help you burn fat because it is rich in protein. In addition, the type of protein milk contains might be particularly suited to fat burning. Milk contains whey and casein protein; research published in the March 2011 issue of "The American Journal of Clinical Nutrition" indicates that whey promotes increased fat burning, or oxidation, compared with other types of protein. This can help you shed fat from your legs.
Cottage Cheese
Cottage cheese is another protein-rich food that can promote fat-burning. In addition to providing high levels of protein, cottage cheese is rich in calcium. According to a study published in the June 2011 issue of "Biological Trace Element Research," increased calcium intake promotes significant reductions in body fat.
Spinach
Spinach can promote fat and weight loss because it is rich in fiber, which promotes increased feelings of fullness and reduced appetite. In addition, spinach is rich in magnesium, a nutrient that can promote increased testosterone levels, according to the April 2011 issue of "Biological Trace Element Research." In addition to encouraging muscle gains, testosterone aids in fat burning, so it can help you achieve skinnier legs.
Turmeric
Turmeric is a low-calorie spice that is popular in many Eastern cuisines. In addition to providing flavor with few calories, turmeric might help burn fat for skinnier legs because it contains the chemical compound curcumin, which provides the distinctive yellow color of turmeric. Research from the May 2009 issue of the "Journal of Nutrition" suggests that curcumin can inhibit fat gain and promote fat burning.
References
- "Current Opinion in Clinical Nutrition and Metabolic Care"; "Significance of Protein in Food Intake and Body Weight Regulation"; M.S. Westerterp-Plantenga; November 2003
- "Journal of the International Society of Sports Nutrition"; "Effects of Supplemental Fish Oil on Resting Metabolic Rate, Body Composition, and Salivary Cortisol in Health Adults"; E.E. Noreen et al.; October 2010
- "International Journal of Obesity"; "Capsiate Administration Results in an Uncoupling Protein-3 Downregulation, an Enhanced Muscle Oxidative Capacity and a Decreased Abdominal Fat Content in Vivo"; B. Faraut et al.; December 2009
- "American Journal of Clinical Nutrition"; "Protein Choices Targeting Thermogenesis and Metabolism"; K.J. Acheson et al.; March 2011
- "Nutrition Reviews"; "Efficacy of Calcium Supplementation for Management of Overweight and Obesity: Systematic Review of Randomized Clinical Trials"; I.J. Onakpoya et al.; June 2011
- "Biological Trace Element Research"; "Effects of Magnesium Supplementation on Testosterone Levels of Athletes and Sedentary Subjects at Rest and After Exhaustion"; V. Cinar et al.; April 2011
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