TOP FOODS FOR FAT LOSS
So as you all hear us preach, its all about creating a calorie deficit and expending more calories than your food intake provides to lose body fat daily.
In your pursuit to a leaner you there are a few foods that may help give you a slight edge in the tug of war of weight gain and fat loss.
One of the best sources of protein is fish. Most fish is low in fat, and the exceptions usually have a good form of fat — omega-3 fatty acids. Omega-3’s, which are found in salmon, herring, and other fatty fish, may help protect against heart disease and other chronic conditions. Rich in Magnesium, both omega 3’s and magnesium help fight insulin resistance as well the protein can help support lean body mass while dieting.
For those without dairy intolerances Greek yogurt has twice as much protein as other yogurts. It takes longer to leave your stomach, keeping you satisfied longer. Plus, you burn= more calories digesting protein than carbs. Choose nonfat, low-fat, and low-sugar types. Some organic brands may have more probiotics which may help with fat reduction in the latest research.
Quinoa (pronounced keen-wa) is a nutritional all-star that belongs in your weight loss plan. This whole grain has 8 grams of hunger-busting protein and 5 grams of fiber in one cup, and you’ll also get iron, zinc, selenium, and vitamin E. Quinoa is as easy to cook as rice. For a quick dinner, mix in some vegetables, nuts, or lean protein.
Cinnamon Ginger Turmeric and Garlic
Some studies suggest cinnamon and ginger may have a stabilizing effect on blood sugar levels. This could curb your appetite, particularly in people with type 2 diabetes. Nearly everyone can benefit from cinnamon in its traditional role. Stir some into your coffee, tea, or yogurt to add sweetness without adding calories. These spices may help with cardiovascular health and have some mild metabolism increasing properties if consumed in a standardized extract. Another great way to improve the taste of your meals with adding minimal calories.
Hot peppers have a flavourless chemical called capsaicin. It’s more plentiful in habaneros, but jalapeños also have it. Capsaicin seems to curb appetite and speed up metabolism slightly, but only for a short time. It probably doesn’t have a big impact on weight, unless you eat less food because it’s spicy. Or down hot sauce at every meal every day.
Green Tea and White Tea
Several studies suggest green tea may promote weight loss by stimulating the body to burn abdominal fat. Green tea contains catechins, a type of phytochemical that may briefly affect the metabolism. To get the most benefit, you may need to drink green tea several times a day. We recommend organic and taking your tea hot, because it takes longer to drink, providing a soothing, mindful experience.
Cocoa may help lower blood pressure, improve glucose levels, it has a mild stimulant called theobromine which helps release fat from the cells and also helps boost dopamine a feel good neurotransmitter.
Grapefruit doesn’t have any magical fat-burning properties, but it can help you feel full with fewer calories. That’s because its soluble fiber takes longer to digest. As well it may increase the effectiveness of caffeine and green tea.
Like other fruits, berries are high in water and fiber, which can keep you full longer. They’re also very sweet, satisfying your sweet tooth for a fraction of the calories you would get from cookies or brownies. Blueberries are a good example because most stores carry them and they’re loaded with antioxidants.
Raw vegetables make an outstanding snack. They satisfy the desire to crunch, they’re full of water to help you feel full, and they’re low in calories. Half a cup of diced celery has just eight calories. Coat celery with a little peanut butter or dunking carrots in salsa. When you’re in the mood for chips and dip, replace the chips with raw veggies. Raw veggies are higher in enzymes which may aid in digesting protein. Sounds good to me!
Think of the typical toppings on your baked potato — butter, sour cream, maybe cheese and bacon bits. If you substitute a sweet potato, you might not need any of that. Baked sweet potatoes are so full of flavour, they don’t need a lot. This can save you loads of calories. As a bonus, sweet potatoes are packed with potassium, beta carotene, vitamin C, and fiber.
We like to make them garlic mashed but a tsp of butter and some low fat greek yogurt goes very nicely as well or low fat sour cream and chives on top.
One large egg has only 75 calories and 7 grams of protein, along with other vital nutrients. Remember, your body will burn more calories digesting eggs than a carb-heavy breakfast.
Natures perfect protein source, add tonnes of veggies throw in some extra egg whites to beef up the protein content or throw in some low fat cheese or ham and voila you have a restaurant worthy omelet!
Nuts are an excellent way to curb hunger between meals. They’re high in protein, fiber, and heart-healthy fats. Studies suggest nuts can promote weight loss and improve cholesterol levels when eaten in moderation. They’re also rich in calories, so limit your portions. If you have to get them out of their shell, you’ll slow down and not eat as much.
Three cups of plain, air-popped popcorn may seem like a lot, but you’re not getting a lot of calories. All that air adds volume without adding fat or sugar. We prefer non GMO corn with a tsp of coconut oil and sea salt. MMMMMMMMM. (Do not fear sodium, it has been clearly researched that individuals who exercise and sweat should not follow a low sodium diet!) Sodium is an essential mineral needed for thyroid hormone production!
Beans and lentils
Beans are high in antioxitants, a protein, and a great source of fiber. You feel full for very few calories. Open a can of garbanzo beans (chickpeas) and toss them into soup or salad or mash them up to use as a dip. One cup packs 12 grams of fiber, just 4 grams of fat, and 15 grams of protein. Bean dip, homemade hummus, are easy tasty ways to add these power houses to your meal plan.
Asparagus has plenty of positive effects in the body, and each of them seems to play a particular role in helping you lose weight. The first is that it assists your body in expelling toxins and other wastes. It also helps with digestion and keeps good bacteria in your gut. Not to mention that it’s a superfood, so it has a ton of vitamins and minerals that help you all-around.
A lot of dieters also like the way asparagus tastes, and it’s very easy to prepare, and accepts seasonings and spices very well making it an good addition to your regular menu.
Spinach and Kale
These nutrient-dense green, with a subdued, cabbage flavour, is superfood royalty. It’s chock full of fat releasing calcium, which research has linked to slimmer waistlines, It’s also got iron and lutein (“the eye vitamin”) and is versatile enough to use in soups in place of other greens. A great snack: Bake washed kale in the oven for 10 minutes with a sprinkle of sea salt as a healthier alternative to potato chips. It has phytonutrients that have shown to help expel bad estrogen metabolites from the body.
Spinach isn’t just for Popeye anymore, It is really in antioxidants as well and chlorophyll which helps PH balance the body. Easy mixed in eggs or blended up in a protein smoothie.
There are others of course, and variety is key when trying to improve your health.