Eating certain foods requires considerable expenditure of calories. And based on this principle, many popular diets, the purpose of which is to reduce body weight. Dietitians determined the best foods for burning fat, which supplies not only spoil the figure, but also fraught with health problems.
Products for burning fat: thermal effect, and fiber
The fat accumulates when the energy consumption in the form of calories exceeds the expenditure, because it is the fat cells store excess energy. The only way to get rid of it - burn calories, that is, to activate energy metabolism.
The list of fat burning foods were foods with high levels of food-induced thermogenesis. This means that such products require digestion and absorption of more calories than they give.
Although the mechanism of the thermal effect of food (TEF) is not completely understood, it is generally evaluated for fats and carbohydrates in 5-15% of the calories. But at the higher protein foods TEF - from 20 to 35%, because animal proteins are difficult to digestible foods.
Thus, we consider the best foods for burning fat. According to experts of American Society for Clinical Nutritio, in the first place rich in fiber are whole grains, such as oats, barley and brown rice. Their digestion the body expends, ie burns twice as many calories than it receives.
This is because the fiber can not be assimilated in the small intestine. In addition, there are two types of fiber: soluble and insoluble. Insoluble partially cleaved (in the colon) and provide the normal microflora.
A soluble fiber (although rapid cleavage) slow ingress of blood glucose in cellulose viscosity. As dietitians note viscosity soluble fiber slows the passage of food in the upper digestive tract and thereby reduces the rate of absorption of nutrients. This, in turn, decreases the amount of energy absorbed.
The products for burning fat: the regulation of metabolism
This is followed by such products to burn fat in the abdomen and other "vaults" as:
- dietary meat (particularly chicken, 300 calories derived from 100-gram servings of almost 90 calories is to ensure the digestive process);
- low-fat dairy products (due to the high content of calcium);
- legumes (contain iron and essential amino acids, which are insufficient intake slows the metabolism);
- Green tea (tea catechins increase the rate of metabolic processes in the body, especially in the liver);
- walnuts and almonds (a source of omega-3 fatty acids increase the body's sensitivity to insulin);
- fatty fish (salmon, mackerel, herring, tuna, etc.), containing mono- and polyunsaturated fats and essential (not synthesized in the body) of omega-3 fatty acids;
- vegetable oils (olive, sunflower, flax, corn) as healthy sources of unsaturated fat that should be used in small amounts;
- apples, pears, peppers, pumpkin and celery (due to fiber content and a set of different flavonoids);
- oranges, tangerines and grapefruit (the richest source of organic acids);
- bitter peppers (chili). Contained therein alkaloid capsaicin provides this product one of the highest levels of food-induced thermogenesis, which increases the rate of food seasoned with hot pepper.
Researchers functional food Center (The Functional Food Centre) Oxford Brookes University conducted a study of fat-burning properties of hot pepper and came to the conclusion that the addition of pepper in the food increases the TEF by more than 50%, which over time can build up and helps to lose excess weight.
Also for fat burning foods should have a low glycemic index, and include nearly all vegetables (except for carrots) and fruits.