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Fat burning food /techniques encompass long-term lifestyle strategies that promote healthy eating and daily physical activity. Effective weight management strategies consider not only weight loss toward but also the maintenance of a healthy body weight over time. Moreover, weight management involves an understanding of meaningful ways to track weight over time and set ideal body weights for different individuals.
Weight management does not include fad diets that promote quick, temporary weight loss. It focuses on the long-term results that are achieved through slow weight loss, followed by retention of an ideal body weight for age, sex and height
Fat Burning Food that Help burning Fat
We know, it sounds like it’s too good to be true. But there actually are some things you can eat that spike the metabolism, trigger hormones that release fat, and eliminate toxins that make it hard for your body to shed unwanted pounds. Just be cautioned, for these foods to work their miracles, they must be consumed as part of a clean diet. Feed your metabolism with these and enjoy the benefits
Your body burns twice as many calories breaking down whole foods (especially those rich in fiber such as oatmeal and brown rice) than processed foods.
Protein has a high thermogenic effect: You burn about 30% of the calories the food contains during digestion (so a 300-calorie chicken breast requires about 90 calories to break it down).
Drinking four cups of green tea a day helped people shed more than six pounds in eight weeks, the American Journal of Clinical Nutrition reports.
Credit EGCG, a compound in the brew that temporarily speeds metabolism after sipping it. To increase your intake, keep a jug of iced tea in the fridge.
One cup packs 35% of your daily iron needs—good news, since up to 20% of us are iron- deficient. When you lack a nutrient, your metabolism slows because the body’s not getting what it needs to work efficiently.
Capsaicin, the compound that gives chili peppers their kick, heats up your body, which makes you melt additional calories. You can get it by eating raw, cooked, dried, or powdered peppers, or you can add as much cayenne or hot sauce as possible to soups, eggs, and meats.
Red meat has often been stigmatized as unhealthy, but it’s a widespread misconception. Instead, “you are what you eat” is an adage that rings especially true with grass-fed beef. Skipping the lower-quality versions and splurging on quality beef means you’ll be nourishing your body with one of the highest sources of protein, helping to encourage weight loss. You’ll reduce bad cholesterol levels, thanks in part to the lower fat content found in grass-fed beef. You’ll also ingest higher levels of vitamins, antioxidants and good fats. Your body and scale will see the difference when you make the switch to grass-fed beef!
Green Leafy Vegetables
Leafy greens like kale, spinach, collard greens and Swiss chard are chock-full of nutrients and iron. These fat-burning foods help keep muscles functioning properly and burning calories long after a workout . They’re also packed with vitamin K, which keeps bones strong and helps ward off osteoporosis, keeping your body moving normally well into old age.
Matcha Green Tea
Sipping on a cup of matcha green tea is more than just soothing; drinking it regularly can actually reduce body fat and lower cholesterol levels. Plus, it helps your body repair more quickly after high-intensity workouts like burst training. I guarantee no energy drink sold at the store can match those benefits!
Kefir is a fermented drink similar to yogurt loaded with medicinal benefits. It’s also packed with probiotics, the (good!) bacteria aiding your body in fighting infections. Probiotics are also good news for those trying to lose weight — eating them is associated with weight loss. Try swapping kefir for your usual yogurt a few times a week.
While rooibos tea is technically an herbal drink, it’s making waves in the weight loss community. Because it contains a flavonoids and phytochemicals that can help drop pounds and boost metabolism, it’s become one of my ultimate fat-burning foods. Try it in place of your normal green tea for a healthy, energizing change!
Adding whey protein to your breakfast smoothie or taking a daily supplement can help your body not only decrease body fat and increase muscle tone, but also spike energy levels while stabilizing blood sugar.
Bone broth is one of my absolute favorite healing foods. It truly has the potential to transform your health in tangible ways and help burn fat. Thanks to the abundance of amino acids bone broth contains, bone broth prevents muscle breakdown, increases your metabolism and helps detoxify your body. While our ancestors ate bone broth regularly, since they wasted no part of an animal’s body, it’s no longer as common in our daily diet. But you can reap the benefits of this ancient elixir. Try making my favorite Beef Bone Broth Recipe to add this nutrient-rich, fat-burning food into your diet.
This spicy seasoning is good for more than just increasing the heat in your foods. Cayenne pepper increases your body’s ability to burn fat and swap it for energy, just what you want when trying to shed those extra pounds. Cayenne pepper also increases your body’s metabolism, helping you lose fat faster and more easily. One of my favorite ways of sneaking more cayenne pepper into my diet is by making my Secret Detox Drink or sprinkling it on top my favorite foods for an extra kick of fat-burning food power.
These seeds, originally grown in Mexico, are a nutritional powerhouse and true fat-burning foods. Not only does consuming chia seeds increase energy and give you more endurance power (you’ll get that workout in after a long day!), but because it absorbs so much of its own weight in water, the seed also helps slow your body’s digestion. This helps reduce hunger pangs and sugar cravings.
If you’re trying to lose weight, chicken is a readily available, powerful fat-burning food. Just three ounces of chicken — about the size of a deck of cards — provides about 37 percent of your body’s daily value for protein. This nutrient helps keep our bodies energized, our muscles looking sculpted and our bellies feeling satiated. Opt for quality, locally grown or organic chicken whenever possible.
Not all fats are created equal. In fact, coconut oil is one of the healthiest, most natural fats we can consume. It can help decrease both body weight and body fat while keeping your thyroid running smoothly. Swapping out vegetable oils for coconut oil in your cooking is a simple way to add another fat-burning food to your diet.
Not only are cruciferous vegetables — like kale, cauliflower and Brussels sprouts — bursting with good-for-you ingredients, they’re also some of my favorite fat-burning foods. That’s because they’re some of the most nutritionally dense vegetables around. The benefits your body gets for the amount of calories contained in these vegetables means you’re getting more bang for your nutritional buck.
Ghee, a clarified butter originally made popular in India, is a surprising fat-burning food. Because of its high smoke point, ghee retains its phytonutrients during cooking. As a bonus, it’s also appropriate for lactose- and casein-sensitive individuals. And, thanks to the medium-chain fatty acids it contains, ghee can actually help your body burn other fats.
Oranges aren’t the only citrus fruits on the block. Grapefruit is just as delicious, and luckily for us, it’s a major fat-burning food as well. Enzymes found in the fruit help your body break down sugar, helping to boost your metabolism and — you got it — drop those pounds. Try adding a slice of grapefruit to boost your breakfast or squeezing the fresh juice into a glass of water.
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- New Zealand Listener – July 2016
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