Fat Loss Foods

  • With fat loss supplement sales soaring there are foods that we can incorporate daily to help us achieve our weight loss goals a little faster. Even though these won’t strip off belly fat quickly, every little metabolic advantage we can get to see that dream body we are all striving for isn’t so bad!
  • Green, oolong, chai teas

Tea offers a variety of health benefits, but one it has been continuously researched for is fat loss effects. Its antioxidants EGCG have shown to increase fat usage when consumed daily. Aim for 200-400mg daily. This can be consumed through 6 cups of tea warm or cold with a little freshly squeezed lemon and stevia or supplementation. Make sure it is organic as it may have less flouride, than it’s non organic varieties.

  • Cayenne peppers, black pepper

These fiery goodies, help spice up food, but also contain capsaicin and piperine which have shown to promote lipid oxidation as well as reduce hunger and food intake. Douse your food with hot sauce, don’t worry the burning sensation reduces with consumption over time. Side benefit is it is one of the best spices for your circulatory system!

  • Ginger

Not just used to reduce nausea and improve digestion, gingerols have shown to support healthy blood sugar levels, and increase lipid oxidation slightly, great to add to green smoothies raw or use in stir-fry.

  • Garlic

Not just for scaring away vampires, nor is it something you want to consume in large quantities in hopes of burning some body fat before a hot date. Garlic has shown to increase thermogenesis, in addition garlic has been linked to lower blood sugar levels. One of garlic’s components allicin has shown to be heart healthy in numerous studies. Aim for 2 cloves a day away from public appearances.

  • Cocoa

Japanese researchers reporting in the May 2005 issue of “Nutrition” tested the ability of cocoa to interfere with the ability of the body to metabolize dietary fat into fatty tissue. They fed two groups of rats a high-fat diet and supplemented cocoa in one group and an artificial cocoa in the other. After three weeks, the body and fatty tissue weights were significantly lower in the rats fed the real cocoa. Theobromine one of the active compounds increases mental acuity and thermogenesis.

  • Grapefruit

Nootkatone a component found in grapefruit has been shown to significantly increase fat-burning (AMPK) activity. Nootkatone also increases calorie burn and reduces stomach fat accumulation in rats as well quercetin another compound was shown to extend the thermogenic effect of caffeine. Consider grapefruit as vitamin C- rich snack, add grapefruit slices to a spinach salad or have half a grapefruit with a side of organic eggs.

  • Organic apple cider vinegar

A study published in the Journal of Diabetes Care found that consuming apple cider vinegar could promote weight loss.  There are several reasons ACV promotes fat loss but one of those reasons include that ACV reduces sugar cravings and improves detoxification.  Another study found that supplementing with the acetic acid found in apple cider vinegar reduced body fat in mice by 10%.

  • Cinnamon

A research study published in Diabetes Care found that cinnamon could be used to reduce the glycemic index of your meal by 18-29% while also reducing triglycerides and LDL (bad) cholesterol.  They also found that those who added cinnamon to their diets could reduce the risk associated with type 2 diabetes and cardiovascular disease. Aim for 2-3 teaspoons daily.

  • Wild salmon, mackerel, anchovies, herring

Omega 3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) lower your insulin levels and any extra calories you eat are burned off for energy, instead of being stored for later use (as body fat)
All omega 3 sources are anti-lipogenic (they block fat storage in your body) and increase your metabolic rate, so you burn body fat faster

Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.

Possible Benefits of Omega 3’s

  • There is strong evidence that omega-3 fatty acids have a beneficial effect in bipolar disorder.
  • Omega-3 fatty acid supplementation is associated with reduced mania and depression in juvenile bipolar disorder.
  • Clinical studies have reported that oral fish oil supplementation has beneficial effects in rheumatoid arthritis and among some asthmatics.
  • Fish oil improves tubular dysfunction, lipid profiles and oxidative stress in patients with IgA nephropathy.
  • Omega 3 fatty acids improve the cardiovascular risk profile of subjects with metabolic syndrome, including markers of inflammation and auto-immunity.
  • Omega-3 in modest doses reduces cardiac deaths, and in high doses reduces nonfatal cardiovascular events.
  • Dietary supplementation with omega-3 fatty acids reduces the incidence of sudden cardiac death in patients with myocardial infarction.
  • Omega-3 fatty acid reduce the total mortality and sudden death in patients with left ventricular systolic dysfunction.
  • Raising blood levels of omega-3 fatty acid levels may be 8 times effective than distributing automated external defibrillators (AEDs), and 2 times more effective than implanting implanting cardioverter defibrillators (ICDs) in preventing sudden death.
  • Omega-3 fatty acid supplementation reduces total mortality and sudden death in patients who have already had a heart attack.
  • Consuming small quantities of fish is associated with a reduction in coronary heart disease.
  • Omega-3 fatty acids and vitamin D supplementation results in a substantial reduction in coronary calcium scores and slowed plaque growth.
  • Omega-3 fatty acids prevent atrial fibrillation after coronary artery bypass surgery.
  • Omega-3 fatty acid supplementation has a therapeutic effect in children with ADHD.
  • A combination of omega-3 and omega-6 fatty acids as well as magnesium and zinc consumption provide a beneficial effect on attentional, behavioural, and emotional problems of children and adolescents.
  • Fish oil supplementation has a significant therapeutic effect on children with autism.
  • Omega-3 fatty acids appear to be an effective treatment for children with autism.
  • The consumption of omega-3 fatty acid supplements decreases homocysteine levels in diabetic patients.
  • Omega-3 fatty acids improve macro- and microvascular function in subjects with type 2 diabetes mellitus.
  • In patients with stable coronary artery disease, an independent and inverse association exists between n-3 fatty acid levels and inflammatory biomarkers.
  • Omega-3 fatty acids improve endothelial function in peripheral arterial disease.
  • Fish oil has a beneficial effect on blood viscosity in peripheral vascular disease.
  • Fish oil supplementation improves walking distance in peripheral arterial disease.
  • The omega-3 fatty acid docosapentaenoic acid (DPA) reduces the risk of peripheral arterial diseaseassociated with smoking.
  • An 8-month treatment with omega-3 fatty acids (EPA and DHA) has a positive effects, such as decreasing inflammation, in patients with cystic fibrosis.
  • Omega-3 fatty acids may have a protective effect against mucus over-production caused by pulmonary bacterial colonization in cystic fibrosis.
  • Omega-3 fatty acid supplementation reduces inflammatory biomarkers, erythrocyte sedimentation rate, and interleukin-8 concentrations in cystic fibrosis patients.
  • DHA increases resistance to Pseudomonas aeruginosa infection.
  • EPA supplementation has therapeutic value in the treatment of chronic hepatitis C patients.
  • EPA and DHA have therapeutic value in the treatment of systemic lupus erythmeatosus.
  • Omega-3 fish oil reduces the severity of symptoms in patients with systemic lupus erythematosus.
  • Fish and long-chain omega-3 fatty acid intake reduce the risk of coronary heart disease and total mortalityin diabetic women.
  • Higher plasma concentrations of EPA and DPA are associated with a lower risk of nonfatal myocardial infarction among women.
  • Omega-3 fatty acid consumption is inversely associated with incidence of hypertension.
  • Fish oil, but not flaxseed oil, decreases inflammation and prevents pressure overload-induced cardiac dysfunction.
  • The consumption of fish reduces the risk of ischemic stroke in elderly individuals.
  • A moderate intake of EPA and DHA may postpone cognitive decline in elderly men.
  • Omega-3 fatty acids may have a therapeutic effect on postpartum depression.
  • Omega-3 fatty acids may have therapeutic value in the treatment of dry eye syndrome.
  • Omega-3 fatty acid supplementation exhibits therapeutic value in the treatment of children with attention-deficit/hyperactivity disorder (ADHD) symptomatology.
  • Fish consumption reduces the risk of ischemic stroke in men.
  • Omega-3 Fatty acids supplementation prevents and reverses insulin resistance.
  • Omega-3 fatty acids prevent the formation of urinary calcium oxalate stone formation.
  • Omega-3 fatty acids are beneficial for children with bronchial asthma.
  • Omega 3 fatty acid supplementation may contribute to the prevention of early preterm birth in both low-risk and high-risk pregnancies.
  • Fish consumption is associated with a 63% reduction in prostate cancer-specific mortality.
  • Omega 3 fatty acids decrease the severity of autoimmune disorders.
  • Eicosapentaenoic acid (EPA) may have a therapeutic role in attenuating pulmonary hypertension.
  • Omega-3 fatty acids resulted in an improvement in weight bearing in dogs with osteoarthritis.
  • Primary open-angle glaucoma patients have reduced blood levels of DHA and EPA.
  • Omega-3 fatty acids alleviate insulin resistance and fatty liver in obese mice.
  • Intake of eicosapentaenoic and docosahexaenoic acids from fish may be associated with a reduced prevalence of allergic rhinitis.
  • Cod liver oil (omega-3 Fatty Acids) reduces the need for NSAIDs in patients with r
    • heumatoid arthritis.
    • Omega-3 Fatty Acids has significant therapeutic benefits and drug sparing activity in the treatment of rheumatoid arthritis.
    • Diets containing EPA and DHA have an inhibitory effect on breast cancer growth and metastasis.
    • Dietary Omega-3 fatty acids may protect smokers against chronic obstructive pulmonary disease (COPD).
    • Omega-3 fatty acids were shown to be more effective than placebo for depression in both adults and children in small controlled studies and in an open study of bipolar depression.
    • The omega-3 fatty acid EPA is as effective as fluoxetine (Prozac) in treating major depressive disorder.
    • A diet low in trans-unsaturated fat and rich in omega-3 fatty acids and olive oil may reduce the risk of age-related macular degeneration.
    • Higher intake of omega 3 fatty acids may reduce the risk of pneumonia.
    • Studies show people who exercise  may recover faster, and may reduce body fat faster with  consuming 2-3 grams of EPA + DHA daily.  
    • Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.