Archive for June, 2012

Foods That Burn Belly Fat

Posted: June 21, 2012 in Nitegator

Oatmeal: Your morning snack attack is caused by a dip in blood sugar levels. Fiber-rich oatmeal stays in your stomach for hours, staving off a doughnut run. 

Watch out: Steer clear of the sugary flavored varieties. Choose the plain stuff, and sweeten it with berries.

Almonds and Nuts: They slim your tummy by keeping it full. A Purdue University study showed that people who ate nuts felt full longer than those who ate rice cakes. Stick to 24 almonds a day to satisfy your hunger pangs without overloading on calories. 

Watch out: Skip salted nuts; too much sodium raises blood pressure.

Protein Powder: Protein powder contains amino acids that burn fat and build muscle. Add two teaspoons to a smoothie for a fat-busting drink. Find it at health food stores. 

Watch out: Make that smoothie with fruit, yogurt, and low-fat milk — adding protein powder to a chocolate shake doesn’t make it health food.

Citrus Fruits: I would rank these as the best fat burning foods around. Eating a breakfast of citrus fruits, or other Vitamin C rich fruits, is one the best ways to start reducing the fat profile of your body. Citrus fruits provide the body with easy energy to hike up its metabolism while also supplying a rich amount of Vitamin C which is scientifically known to help burn fat as it’s a vital chemical used by the body in the process of fat metabolism.

Some citrus fruits you can try are Oranges, Kiwi fruit, Grape fruit, Tangerines, Kumquats, Clementine and Fresh Lime. While fruits like Strawberries, Apples, Tomatoes, Plums, Grapes, Cherries, Raspberries, are also good sources of vitamin C. Depending on your budget, and fruit availability, try to use a mix of these fruits for your breakfast to combine health with taste. You can also try out a “citrus fruit only” breakfast for a few weeks to see how effectively it helps in burning fat around your waist and hips. I’ve personally seen excellent results with this method of eating a fruit only breakfast.

Berries: Berries stuff a lot of filling fiber into a tiny package: Just one cup of raspberries has six grams. 

Watch out: Jelly is the junk food of the fruit world. It has almost no fiber and contains added sugar.

Eggs: Eggs contain vitamin B12, which your body needs to metabolize fat. In fact, researchers at Louisiana State University found that people who ate eggs for breakfast every day lost more weight than those who ate bagels. 

Watch out: Talk to your doc first if your cholesterol is high.

Beans and Legumes: Beans are low-cal and packed with protein and fiber, which help you tone up and lose weight. Make a bean-heavy dish, such as burritos, instead of meat once a week. You’ll cut a lot of saturated fat and replace it with fiber. 

Watch out: Refried beans are high in saturated fat. Choose plain black, pinto, or other varieties instead.

Lean Meats and Fish: Your body burns more calories digesting protein than carbs or fat. Want the leanest meat out there? Opt for turkey, but to cut down even more on saturated fat, choose fish. Go for tuna and salmon; they are full of omega-3s, which help prevent stress chemicals that promote fat abs. 

Watch out: Cured meats and sausage have a lot of saturated fat.

Whole Grains: The right kinds of carbs are actually good for you. Choose whole grains — their fiber keeps you from getting hungry. 

Watch out: Sometimes bread labeled “wheat” has been stripped of all of its fiber and nutrients. Look for “whole grain” or “100 percent whole wheat.”

Vegetables: Except for certain calorie rich vegetables like potatoes, sweet potatoes or yams, most other vegetables have a low calorie profile while containing essential minerals and vitamin that improve the metabolism of the body. When you eat potatoes, if possible, cook them with their skin on because their skin is a good source of insoluble fiber. Veggies like broccoli, spinach, artichoke, lima beans, peas, cabbage and carrots are excellent sources of minerals while being low on calories. Veggies don’t contain fats either and their carbohydrate count is very low (even compared to fruits). Cucumbers are excellent as a salad food, low on calories and rich in water content.

The best way to cook veggies would be to boil them or stir fry them with healthy oils like olive oil, sunflower oil, Soybean oil or sesame oil.

Green Vegetables: Veggies like spinach and broccoli are loaded with fiber and very few calories. Have a salad before a meal and you’ll be satisfied with smaller portions later. 

Watch out: Iceberg lettuce has almost no fiber. Fill your bowl with romaine, arugula, or spinach instead.

Parmigiano-Reggiano Cheese: This low-cal, calcium-rich treat activates the body’s fat-burning hormones, say University of Wisconsin researchers. “Plus, because of its high protein content — it contains more than any other dairy product — you’ll stay full longer,” notes Dr. La Puma. 

His slimming Rx: “Grate one ounce on soups or salads daily.”

Water: Though water would not count as a food, because it has no calories, it would need to mentioned that water helps improve the over-all metabolism of the body and thus helps burn fat. And of course, water helps flush out toxins and thus improves the capacity of the body to stay healthy. Certain foods are rich in their water content and thus help in the process of fat reduction (also foods rich in water content make you feel satiated quickly), some examples are water melons, cantaloupes, cucumbers, snake gourd, papaya and chard.

Almonds and other nuts (with skins intact): Build muscle, reduce cravings

Dairy products (fat-free or low-fat milk, yogurt, cheese): Build strong bones, fire up weight loss

Eggs: Build muscle, burn fat

Turkey and other lean meats: Build muscle, strengthen immune system

Berries: Improve satiety, prevent cravings

Enova oil (soy and canola oil): Promotes fullness, not easily stored as fat

Peanut butter: Boosts testosterone (a good thing even in women), builds muscle, burns fat

Fatty fish (such as salmon, tuna, mackerel): Trigger fullness, fire up fat burning

Grapefruit: Lowers insulin, regulates blood sugar and metabolism; be sure to eat the fleshy white membranes

Green tea: Fires up fat burning

Chili peppers: Spikes metabolism

Spinach and green vegetables: Fight free radicals and improve recovery for better muscle building

Whole grains (quinoa, brown rice, whole grain cereal): Small doses prevent body from storing fat

Beans and legumes: Build muscle, help burn fat, regulate digestion

Whey: Builds muscle, burns fat