Skipping meals is not the ultimate solution to losing weight or burning calories. Certain types of foods help reduce fat from the body. They tend to burn the calories that are taken in. If you start omitting food from your diet, as in starvation, the metabolism may be slowed down, causing negative effects to the general health. If an individual has a high metabolism, he may lose weight speedily, as compared to one who has a slow metabolic rate. For fat reduction in the body, more calories need to be burnt down, than the amount that is being taken in. Nevertheless, in order to burn fats, the body needs fats too. So a complete fat-free diet would not be an alternate solution either. A balance of good nourishing foods needs to be acquired for losing fat.
Metabolism may be boosted up by the consumption of some plant foods. With regular exercise and the following foods in your diet, you can manage to lose weight much more effectively:
Water – water flushes out toxins from the body. A research carried out in Germany showed that water increases the metabolism of the body, and therefore it helps in weight loss.
Fruits and other sources of Vitamin C – fruits are very filling, making you feel fuller for longer. They are an ideal snack, for those who wish to reduce weight. Studies show that those people who include fruits in their diet tend to lose more weight than those who do not. The fat in the body may be processed at a faster pace with the intake of Vitamin C-rich foods. They also contain plenty of fiber, which is also helpful in eliminating fats from the body.
Apples – metabolism syndrome, which is a condition in which there is excessive abdominal fat, may be prevented from the regular use of apples in the diet. The pectin present in apples assists in fat absorption prevention. Water absorption is enhanced by pectin; water absorption is necessary for eliminating fat molecules from the body.
Bananas – bananas have been considered fat boosters by many. But there is no reality in this myth, as an average sized banana contains only 105 calories. Bananas are a good source of fiber and many other nutrients such as magnesium and potassium, and also vitamin B.
Other fruits include papaya, guava, grapefruit, oranges, broccoli and lemons. Grapefruit has shown to decrease insulin levels, which helps in weight loss and speeds up metabolism. Kiwis are high sources of vitamin C.
Raw fruits and vegetables help to flush out fats from the body, as they assist in burning the fat taken in, and help eliminate them. A diet that is mostly fruits and vegetables would enable the body to burn 16% more calories than an ordinary meal taken in.
Dairy foods – the fat breakdown in fat cells may be increased by the calcium present in dairy foods. Studies have shown the positive effects on weight loss, of 3-4 calcium-rich food intakes per day. Examples are milk, yogurt, cheese, and all milk-based products.
Nuts also help to burn down fat, and they also help keep the stomach full. Nuts contain lots of protein and healthy Omega-3 fats, which enhance the fat burning process. Similarly, flax seeds have also been found to reduce cholesterol levels, containing plenty of dietary fiber.
Chilies may also cut down fats in the body. Chilies contain ‘capsaicin’, which helps in speedy calorie burning, just after food consumption.
Cardamom has shown positive effects on calorie-burning.
Curry leaves assist in removing toxins from the body. They also prevent fat deposits.
A high protein diet which is also high in fiber may enhance fat cut down. This is because proteins need more energy for digestion, making it a fat-burner. Examples of high protein foods are beans, dairy products, whole grains, oatmeal, lentils, and eggs.
Honey has been found to aid in fat reduction.
A minimal amount of salt and sugar in the diet is a crucial factor that helps in fat loss. More food items that may help losing fats in the body are broccoli, cabbage, soybeans, sweet potatoes, blueberries, beans, and watermelon. Green tea is also an anti-oxidant, as well as a fat reducer for the body.
Green tea is a metabolism booster. It also has anti-oxidants, which help prevent from cancer.
Oatmeal has been recommended for those who wish to cut down weight, as well as for high cholesterol patients, and athletes. Oatmeal is rich in fiber, and helps in weight reduction, flushing out fats from the body.
Spices such as ginger and garlic help in weight reduction. Ginger enhances the production of growth hormones. Garlic aids in water weight loss from the body, as it is a strong diuretic.
Resistant starch, contained in foods such as bananas, potatoes, and beans, helps lower fat. Resistant starch is a type of dietary fiber. Fat storage is prohibited in the body by the presence of dietary fiber.
Avocados contain ‘mannoheptulose’, which is a sugar that aids in lowering insulin levels. As mentioned earlier, the lower the insulin levels, the lesser is the fat absorption in the body.
The use of olive oil is essential as it also contains Omega-3 fatty acids, which are beneficial for cholesterol reduction.
Soups are very filling, as they are a great combination of solids and liquids. They help keep you full for a longer period of time.
It is clear that for losing fat, it is not important to go on starvation, or go and mindlessly start to work out. A good balanced diet, keeping the above food items in the daily menu, and a regular exercise program, would help in losing weight in the most comfortable and stress-free manner.