5 Of The Best Foods For Fat Burning

Tired of slow and sluggish progress with your weight loss program? If you’re ready to toss in the towel because things aren’t moving along as you had hoped, don’t do so yet.

It may just be that you need to make a few smart adjustments to your diet plan first before carrying on. While getting your calorie intake in proper alignment is first and foremost a priority, you also need to make sure that you are eating the right foods as you go as well.

Let’s walk you through some of the top foods that you should eat on a regular basis for improved fat loss.

Salmon

Topping the list of terrific fat burning foods is salmon.  Salmon is so good because it’s a rich source of omega-3 fatty acids, which will help to boost insulin sensitivity. This means that when you then consume carbohydrates, there is a lower chance of those carbohydrates being converted into body fat stores.

In addition to that, salmon is also high in protein, which is a must for maintaining lean muscle mass and keeping your metabolism strong.

Egg Whites

Speaking of protein, that brings us to the next must-have food for your diet plan. Egg whites are also very essential as they are a ‘high volume’ food, meaning you can eat a significant amount of them without taking in all that many calories.

When dieting it may often feel like you’re eating such small meals that you never feel satisfied, so higher volume foods can help prevent this.

Egg whites are entirely fat and carb free, so one of the leanest protein sources you can consume.

Coconut Oil

Next, consider using coconut oil more often when going about your cooking.  Coconut oil is great because not only is it a heart-healthy form of fat, it also has a higher thermic effect of food, meaning you’ll burn off some of the calories it contains simply through the process of digestion.

Most dietary fats have a very low thermic effect of food, but coconut comes in at almost 15%. This means that for every 100 calories you eat, 15 of those calories will be burned off.

In addition to that, coconut is also excellent for a quick source of energy, unlike other fats that take longer to digest and break down.

Cottage Cheese

Cottage cheese is your next great fat burning food. This one is especially good because it may help to burn abdominal fat.

One study published in the International Journal of Obesity noted that when subjects consumed low fat dairy products as a regular part of their meal plan, they experienced higher truck fat loss compared to those who didn’t. In addition to this, dairy also helped retain more total lean muscle mass, which can mean a higher resting metabolic rate as well.

So make sure you get this one in. It’s perfect for eating before bed.

Spinach

Finally, one of the best greens to consume is spinach.  Not only does it contain minimal calories, but it’s also an excellent source of iron, which will help ensure that you maintain a good energy level for your workouts at hand.

Since you may not be eating as much red meat, getting in sufficient iron can be a challenge, but spinach makes it easier.

So have a look at your current diet.  Are you getting enough of these foods in? If not, make some changes so you are and progress will happen at a much faster rate.

Lochs :-)

Gebhardt, L. et al. (2005). Dairy augmentation of total and central fat loss in obese subjects. International Journal Of Obesity.  Vol. 29, 391-397.

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Eggcellent choice! How many eggs are too many???

Eggs have long been a popular addition to the morning breakfast routine.  Two eggs combined with a side of bacon, hash browns, vegetables, or toast has been the cornerstone of breakfasts for a long time.  Over the last few decades however eggs have been a focal point in health.  Eggs contain high amounts of cholesterol which is close to one full day’s worth of cholesterol.  For this reason, medical professionals and public health educators quickly warned about the dangers of eating eggs daily- mainly for cardiovascular and stroke risk.  As more evidence based research is published and completed regarding daily egg consumption, more evidence suggests that daily consumption of eggs can help the body start out the day in a strong way.

There is plentiful research that demonstrates how eggs benefit health.  Eggs are a complete source of protein and contain vitamin B12, vitamin D, riboflavin, and folate.  Protein is essential for growth and repair of cells in the body and the vitamins listed are important for energy balance- especially vitamin B12.  Research has shown that consuming foods higher in cholesterol, like eggs, has a smaller effect on overall cholesterol values than once was believed and that mixed fat consumption is more of a culprit of cholesterol values than high cholesterol foods.  In addition, similar research has demonstrated that consuming eggs every per day does not increase heart disease risk in healthy adults and the consumption of eggs are actually recommended as part of a healthy diet.

Recent decades have incorporated consuming fewer eggs in the diet in an effort to lower and prevent cardiovascular disease risk.  There has been little association in a moderate consumption of eggs and heart disease risk among healthy individuals. It appears that avoiding egg yolks regularly is a mere strategy of reducing overall calories in a meal.  Consuming egg whites is a viable, low-calorie option for individuals restricting overall caloric consumption, while still receiving the benefits of a complete source of protein.  Egg whites are now also available in convenient, refrigerated and frozen cartons, that make the previously messy task of separating egg whites, hassle free.

Here are some links to some brands that I use:

http://shop.coles.com.au/online/national/puregg-egg-white-simply

http://www.goldeneggs.com.au/cuttingedge

The information presented in this article is informative and is not to replace the advice of a physician or healthcare provider.  Always consult with a doctor or healthcare provider prior to making changes in lifestyle, especially diet.

References

http://www.hsph.harvard.edu/nutritionsource/eggs/

http://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/expert-answers/cholesterol/faq-20058468

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How much fruit is too much fruit for weight loss?

There is a growing trend in health to promote more consumption of fruits and vegetables and less starchy carbohydrates for better weight management.  Fruits and vegetables are loaded with nutritious vitamins and minerals, which are essential for proper growth and cellular survival.  Moreover, fruits and vegetables provide proper roughage for the colon and they help fill the stomach with fewer calories than starchy carbohydrates.  

One of the most important reasons to consume fruits and vegetables is the protection they provide against certain cancers.  The Centers for Disease Control and Prevention (CDC) recommend a diet that is “rich in fruits and vegetables” in order to “reduce the risk of cancer and other chronic conditions”.  This underscores the importance of consuming plentiful fruits and vegetables every day to help prevent future chronic illness.

 A healthful diet loaded with colorful fruits and vegetables are currently suggested for everyone to eat daily.  The CDC suggests that everyone should consume at least five servings of fruits and vegetables daily for optimal health, but what happens when individuals take this to the extreme?  There are claims that when an individual consumes too much fruit, the person can actually become fatter.  There is some truth to this.  

Technically, when an individual over-consumes too much of one nutrient, the body stores the unnecessary energy as fat.  Fruit is primarily consisted of fructose- a form of simple sugar that is broken down by the body quicker than complex sugars.  High consumption of fructose has been linked to obesity, diabetes, and nonalcoholic fatty liver disease.  While there is an association of increased consumption of fructose (which is the main sugar in fruit) and obesity, diabetes, and nonalcoholic fatty liver disease, the association does not describe how much too much.

 Consuming at least five servings of fruit and vegetables every day is necessary for optimal health.  What happens when one consumes too much fruit in the diet because he/she does not care to eat vegetables?   Fruits and vegetables are both composed of fructose, which has been shown to cause obesity, diabetes, and nonalcoholic fatty liver disease when over-consumed in extreme amounts.  The high amounts that are claimed to cause fat gain are an extremely high amount, more than most grown adults can handle.  

Studies have shown that consuming more than seven servings of fruits and vegetables is beneficial for the reduced risk from cancer and cardiovascular mortality.  Seven servings of fruit is an extraordinary amount that most individuals could eat, but probably could not sustain this high of an amount for any prolonged period of time.  Plus if seven servings is too much to consume daily and there are health benefits associated with over seven servings of fruits and vegetables, then there is little doubt that this amount of fructose could cause significant fat or weight gain. 

The fact about consuming fruits and vegetables is that eating more is healthy.  While there is possibility that over-consuming fruits can cause the body to store fat, there is little chance that anyone can eat this much to cause fat gain in the body.  In fact, research has shown that consuming seven or more servings daily can help lower cancer risk.  The research supporting the benefits of consuming fruits and vegetables definitely outweighs the potential harm of over-consuming.  This information is not intended to diagnose or treat any illness and all medical conditions should be discussed with a physician.

Stay Solid, Lochs ;-)

References

http://www.cdc.gov/nutrition/everyone/fruitsvegetables/index.html?s_cid=tw_ob191

http://www.ncbi.nlm.nih.gov/pubmed/20301112

http://jech.bmj.com/content/early/2014/03/03/jech-2013-203500.full

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