What you eat is just as critical as how much you eat. When it comes to losing body fat, not all calories are created equal. Calories that are empty and provide no nutritional value can cause the body to store extra energy from food as fat. Calories that are high in nutrients provide the body with the energy it needs to function properly, allowing it to burn excess energy from fat stores. Choosing the right foods can help keep your metabolism and your fat burning process high, helping you burn off unwanted pounds.
Eat a MUFA with every meal. Monounsaturated fatty acids, MUFAs, are essential fatty acids that the body needs for proper nervous system function, heart rate, regulation of blood pressure and the absorption of vitamins. In 2007, the "Journal for Diabetes Care," reported that a diet containing MUFAs will prevent central body fat distribution. Foods that are rich in MUFAs are olives, oils, seeds and nuts, avocados and dark chocolate. Eating a MUFA in small quantities at every meal can help you lose fat, especially in your belly.
Spice up your plate. Chili powder, cayenne pepper, jalapenos, garlic, cinnamon, turmeric, ginger and parsley are all thermogenic spices that can help rev up your metabolism. Capsaicin is what gives heat to peppers and what raises the body's thermostat to help burn more calories. Cinnamon and turmeric can stabilize blood sugar, which helps control sweet cravings. Garlic and parsley are both potent diuretics and help increase circulation, which keeps excess water weight off. Adding spices to your meals is an easy way to help increase your body's fat burning potential.
Have a grapefruit with breakfast. A 2004 study led by Dr. Ken Fujioka, at the Scripps Health Clinic, found that people who ate grapefruit lost an average of 3.6 pounds over the course of study. Grapefruits are high in vitamin C, fiber and may now help stabilize insulin levels. Eating grapefruit or drinking pure grapefruit juice every day will help you achieve your fat loss goals faster.
Keep your body well hydrated. The body needs water to survive and to function properly. In order to effectively burn fat, you must keep your body well hydrated. Water helps regulate body temperature, lubricate the joints, ensure proper digestion, eliminate waste, transport nutrients, encourages correct kidney function and is a natural appetite suppressant. When you give your body adequate water hydration it will help prevent water retention and burn fat faster.
Add eggs to your diet. Eggs are often referred to as the perfect food because they have a perfect balance of protein, carbohydrates and fats that are beneficial for the body. Eggs are low in calories and high in omega-3 fatty acids, which helps with brain and liver function. They are also rich in lutein, phosphatidylcholine and sulfur all which support the liver's cleansing process to help your body burn fat more efficiently. Ann Louise Gittleman, M.S., C.N.S., author of "Fat Flush Plan," recommends eating two eggs a day for optimum fat burning.
- "Journal of Diabetes Care"; Monounsaturated Fat–Rich Diet Prevents Central Body Fat Distribution
- Medical News Today; Grapefruit and Weight loss, Scripps Study
- "Fat Flush Plan"; Ann Louise Gittleman, M.S., C.N.S.; 2002