Everyone knows that if you want to lose fat, you should cut back on the amount of fat you eat. But what if eating a certain food could actually help you burn more fat? Several studies have indicated that some foods can actually contribute to weight loss, either by increasing your metabolism or making you feel fuller. Though these foods should still be consumed in moderation, supplementing or replacing parts of your diet with them may trim off that stubborn body fat.
Step 1
Substitute processed grains with whole grains and consume foods that are high in fiber. These foods keep your metabolism pumping even after you've finished a meal and keep your insulin levels low. Insulin spikes are responsible for telling your body to store fat, so keeping insulin low will help melt the fat away. Processed foods encourage your body to produce more insulin, leading to fat deposition. Oatmeal, whole-grain cereal and berries are good sources of fiber.
Step 2
Drink milk instead of sugary juices. Milk contains high amounts of calcium, and calcium has been shown to improve metabolism. In a study by the University of Tennessee, dieters who consumed at least 1,200 mg of calcium lost twice as much weight as those who consumed less. An 8-oz. glass of milk contains about 300 mg of calcium.
Step 3
Season your food with chili peppers, including jalapenos, habaneros and cayenne chiles. Chili peppers contain a chemical called capsaicin which has been shown to boost metabolism.
Step 4
Drink green tea or coffee. Green tea contains a chemical called EGCG while coffee contains caffeine. Both of these chemicals speed up neural transmissions which burns more calories, and caffeine boosts your heart rate as well. One study found that a combination of caffeine and EGCG burned up to 80 more calories per day, even while the body remained at rest. Don't nullify the benefits by adding too much sugar, though.
Step 5
Eat more protein and fewer carbohydrates. Your body has to work harder to digest protein, so you wind up with less stored fat. Choose lean meats such as white-meat chicken, lean-cut beef and pork or any variety of fish. Some fish, such as salmon, have high levels of omega-3 fatty acids, which are associated with raised leptin levels. Leptin contributes to higher metabolic rates.
Tips and Warnings
- As always, a healthy diet should be combined with regular exercise for the best fat-reducing results.
References
- "NY Daily News"; 15 Fat Burning Foods
- "Women's Health"; Fat Burning Food List; Lisa Drayer; July 15, 2001.
- "American Journal of Clinical Nutrition"; Relation Between Changes in Intakes of Dietary Fiber and Grain Products and Changes in Weight and Development of Obesity among Middle-Aged Women; Simin Liu et. al.; November 2003.
- "The Chili Pepper Diet"; Heidi Allison; 2002.
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