Learning about nutritional properties within food will contribute to the overall success of burning the excessive stored body fat; reducing the challenge of resisting foods that we are surrounded by and better understanding how to make them work for us!
Important basic information.
1. Skipping meals will slow your metabolism. In fact, your body will store the food, because it preceives itself as having encountered famine. Therefore, the metabolism slows down and burns calories at a reduced rate.
2. Natural plant foods actually burn more fat than the calorie content of the food itself.
3. Reduce amounts of Salt and Sugar which can work against the body. Excess salt can be stored in the organs and create unwanted swelling. Counter salt with higher potassium intake (fruits and vegetables), which flushes out salt and provides homeostasis (balanced biochemistry in your body). Sugars from sweets, soda’s and wines do not benefit the body and are stored as fat. While wine is vasal-dialator and helps promote HDL cholesterol, it should be consumed in correct amounts; 1 glass per day for women and 2 glasses per day for men.
4. You can utilize your own body to determine a serving. Your closed fist is indicative of a (approx.) half cup and would apply that is how much 1 serving of fruit, or vegetable should be in your meal. With an open hand, examine only your palm; the size of your palm is indicative of 1 serving of meat, fish or poultry that you should consume twice a day.
Food Properties and How we Benefit from them
Calcium Rich Dairy Products: Calcium in dairy products like milk, cheese and yogurt act as fat burner that can boost weight loss by increasing fat breakdown in fat cells. 1 ounce of cheese a day or 2 glasses of skim milk daily can double the rate of weight and fat loss. Eating 3-4 servings of dairy products a day is more effective at enhancing weight loss efforts than calcium supplementation alone. Researchers found that overweight people who consumed 3 servings a day of calcium-rich dairy lost more belly fat than those who followed a similar diet minus two or more of the dairy servings.
Daily servings of 3 Dairy per day. 1 Milk= 1 8 ounce glass. Cheese=1 ounce. Yogurt=4 ounces
Fish and Fish oil: Fish such as: Anchovies, Sardines, Salmon, Tuna are high in Omega 3 and are a great way to shed pounds. A recent study found that fish oil is effective in helping your body burn fat more efficiently. When using supplements make sure that the oil comes from the higher quality afore mentioned fish.
1 3 ounce Daily Serving of Fish. (considered Protein)
Fruits rich in vitamin C – Vitamin C helps the body process fat faster and also stimulates the amino acid Carnitine, which speeds up the body’s fat-burning capacity! Vitamin C dilutes the fat and makes it less effective and helps in releasing the fat from the body. Berries, limes, lemons, oranges, guava, grapefruit, papaya, tangerines, tomatoes, watermelon
Daily Serving 4-5 fruits. 1 serving =1/2 cup Fruit
Honey: Honey mobilises the extra fat deposits in the body.
Daily Serving of 1 teaspoon
Nuts help feel full while also increasing the body’s ability to burn fat
Daily Serving Nuts= 1 ounce (or 28 grams)
Pectin in apple restricts the cells to absorb the fat; and also encourages water absorption from the food which helps in releasing the fat deposits from the body. The antioxidants in apples may help prevent metabolic syndrome, a condition marked by excess belly fat
An apple a day keeps the doctor away! (Delicious raw, cooked or baked)
SPICES: Chillies: Foods containing chillies or cayanne pepper which contain capsaicin that helps in increase the metabolism. Capsaicin is a thermogenic food, causing the body to burn extra calories for 20 minutes after you eat the chilies.
Cardamom: Cardamom is a thermogenic herb like Capsaicin that increases metabolism and helps burn body fat.
Curry leaves(Curry Patta): Curry leaves flush out fat and toxins, reducing fat deposits in the body.
Garlic: An effective fat burning food.
Add Spices to your foods through out the day in order to help your food work more effectively.
Proteins: Protein rich foods and high fiber foods are the best as foods burning belly fat. Protein needs more energy to digest than fat: low calorie dairy products, beans, whole grains, oatmeal, eggs, etc.Lentils are high in protein and soluble fiber, two nutrients that stabilize blood sugar levels
Daily servinug of Meat: 2 3 ounce servings per day.
Tea: Studies show that green or black tea revs up your metabolism
Daily consumption; 4-6 cups a day.
Vegetables: Due to the amount of effort that it takes to completely breakdown a vegetable, don’t forget to include them at your meals, some vegetables are also diuretics. Try these: asparagus, beet root, broccoli, cabbage, carrot, chillies, beans, lentils, soybeans, sweet potatoes
Daily serving. 6-7. 1/2 cup=1 serving