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Fat Burning Foods

fat burning foods

In my previous blog, you read about 5 easy ways to cut down on fat. When we are talking about burning that extra fat from our body, we need to take care of our food too. Let’s understand what are these fat burning foods?

I have chosen some fat burning foods that we use in our daily routine but, unaware of its impact on our health.

When we talk about fat burning food, the first thing that comes to mind is Green Tea.

#GreenTea is packed with antioxidants but, did you also know that it can help you shed the fat? It’s the Catechins-(a type of an antioxidant which found in tea). These are a part of green tea that gets your body to switch over to burning more calories, as well as fat. Several studies suggest green tea may promote weight loss by stimulating the body to burn abdominal fat. It temporarily speeds metabolism after sipping it. To get the most benefit of it, you may need to drink green tea 2-3 cups per day.

#Bulletproof Coffee-I am sure you will love this one. Your favorite beverage may actually help rev the metabolism and help you lose weight. Try to have a cuppa coffee first thing in the morning but, try this new and healthier version of the coffee-‘the bulletproof coffee’. For this coffee cut out the sugar and cream and add 1tsp of virgin coconut oil or our very own desi-ghee or unsalted butter and get your daily dose of MCT’-(Medium chain triglycerides, it’s a type of fatty acids. It helps in food absorption, decreases body fat and increases lean muscle mass), the good fats which helps you in reducing cholesterol, controlling hunger pangs and helps in fat burning.

#Egg whites : One of the best source of protein. It is also known to be rich in branched-chain amino acids, which keep your metabolism boosted for several hours.

#Chicken, Lean meat and Fish- Excellent source of protein, they help us pump up our muscles. More the muscles in body, higher is the metabolism and higher is fat burning. Protein has a high thermogenic effect: You burn about 30% of the calories the food contains during digestion. They are also rich in Iron. Iron deficiencies often make our metabolism sluggish refraining from fat burning. Grab on these protein-iron rich combo foods at least twice a week. Skinless chicken breast is a great choice. Lean meats are full of protein and less fats. Then there are fishes that are rich in omega-3 fats, proteins and iron- look out for salmon, herring and other fatty fishes.

#Fiber– High fiber foods tend to be less “energy dense,” which means they have fewer calories for the same volume of food. Most of the fiber rich foods have the thermogenic affect which increases energy expenditure by stimulating the sympathetic nervous system to cause enhanced metabolic activity. When metabolic rate enhances, fats breakdown rapidly. Example, Fruits, green leafy veggies like spinach, Whole wheat, nuts, beans, oats, etc

As I have mentioned in my earlier blogs, that I have been on a healthier side. So, to cut down the extra fat from the body,I have increased the fiber intake in my meals. Most of us begin their day with oats and even I did the same. I started having oats in my breakfast. Oats are a fiber-rich whole-grain. Your body burns twice as many calories breaking down whole foods (especially those rich in fiber such as oatmeal and brown rice) than processed foods. To make it healthier, I started adding nuts in it. They’re high in protein, fiber, and heart-healthy fats. The combination of oats and nuts were so impactful that it helps me blow up the fats.

Nuts are an excellent way to curb hunger between meals. They’re also rich in calories, so limit your portions. So, you can have handful nuts in a whole day. If you don’t like eating nuts for snacks, chop them and sprinkle over main dishes or side items. You’ll still get the good fats, they bring, and they help to flavor up the meal.

Similarly, the other raw vegetables make for 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. When you’re in the mood for chips and dip, replace the chips with raw veggies. Another way to fill up before a meal is by eating salad. Make your salad interesting by adding a variety of fruits and vegetables or pomegranate, corn. Be careful about dressing, which can add a lot of fat building foods.

Water: For all the above listed foods, water is the most wanted nutrient. Without sufficient water intake, your body goes into dehydration and we very well know “Dehydrated body almost kills your metabolism”. 3 liters of water every day is ideal. Also to digest of the above listed foods and get the maximum benefit of them, water is required. While reading this article too, grasp a glass of cold water, which forces your body to use more calories to warm it up.

There are many other foods which you can add to your daily routine which can help you to burn fats like berries, especially blueberries, chilli peppers, grapefruit, olive oil, Enova oils (soy or canola), whole grains, beans and legumes, low fat dairy products, yogurt, flax seeds, etc.

So let’s start adding these foods in our daily routine and start en-kindling the fat.

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Dressings/Seasonings : The “MAKE-UP” to your Salads/Soups

salad-dressing

DRESSINGS and SEASONING’S to foods is what make-up is to your face. The wrong types can make you look cakey and fake. Similarly, the wrong choice of toppings to your foods can mask the benefits of your salads, soups or sautéed veggies.

Now the next question rushing through your mind would be: So what’s the swap?
I agree sometimes the condiments make the meal; but the wrong ones are not at all goal friendly.  These 6 swaps can help you slash the fat content and boost nutrients — without sacrificing the flavours !

1. EAT THIS : Avocado / Nut butters , NOT THAT : Butter .

Let’s go natural and explore the benefits of Nature’s butter: Avocado. Factory made butters can mean a lot of saturated fat, sodium and preservatives. The avocado fruit is loaded with good fats   (heart healthy) called MUFA’s. Plus it has loads of Vit E (anti-oxidant) and Potassium (important for cardiac health and muscular contractions). It also can help to de-bloat since it acts as a natural diuretic.

All nuts are rich in omega-3 fatty acids so grinding them can give a buttery texture. Make them into a paste with a slight drizzle of olive oil, sprinkle some Himalayan pink salt/Kosher salt and Voilà ! Walnut, peanut, almond, cashew, hazelnuts. you just name it!

USE: Spread it on your whole wheat toast, add a dollop of it to oatmeal and enjoy the creamy goodness knowing that per tablespoon, it packs 3/4 fewer calories. You could even take a tablespoon of it to stave off afternoon hunger pangs.

2. EAT THIS : Hummus / Thick yoghurt , NOT THAT : Mayo

Is it the white creaminess of mayo that makes you reach out for that jar ? You must try Hummus. This switch results in half the fat for double the amount and since its made from garbanzo beans and garlic, it can boost your intake of protein, minerals and antioxidants.
What more? Add some cilantro or mint leaves for some flavour. You will seriously forget mayo.

Or, blend yogurt, lemon juice, pepper and spices. Yogurt provides a smooth, creamy consistency and it easily absorbs flavors you add to it, so a spoonful or two is sure to be delicious. Its rich in gut friendly bacteria, protein and calcium. Something that the mayo missed out on.

USE : Try it on an open faced sandwich , a whole wheat wrap or as a dressing to a salad.

3. EAT THIS : Vinaigrette  , NOT THAT : Ranch

There is a bonus over here. Vinegar has been shown to control blood sugar levels and curb fat gain. The pectin content in it makes you feel fuller for longer.

Feel free to add variations like: apple cider vinegar, balsamic vinegar, rice vinegar, wine vinegar.  It all becomes even more interesting with the addition of herbs, spices and flavourings. Ginger, garlic, basil, oregano, dill, black pepper, mint and mustard are all perfect examples.

For some reference, you could visit : http://paleoleap.com/salad-dressing-and-vinaigrettes/

USE: Drizzle it on your salads, marinate the veggies and roast them , in sautéed vegetables , add them to soups.

4. EAT THIS :Spicy Mustard / Home-made Salsa , NOT THAT : Ketchup.

Let us strictly say NO to ketchup. Each tablespoon packs about a teaspoon of HIGH FRUCTOSE CORN SYRUP aka Refined Sugar. It’s said that one fourth of a bottle of ketchup is sugar. Ketchup lovers.. Hope you are listening?
Kick up the flavour with Mustard (commonly Dijon mustard) . The presence of cancer fighting anti-oxidants similar to the ones present in broccoli or cabbage is like an added feather.

Salsa are typically made of tomatoes, onions, chilies and cilantro. It’s rich in cancer fighting lycopene. You can easily make a large batch and let it sit in your fridge for a couple of days.

USE: It’s actually a part of Mexican cuisine, but goes well with sandwiches, lentil pancakes , vegetable dips.

5. EAT THIS : Fruit purées , NOT THAT : Jam/Marmalades 

Not even kids! This one again has a LOT of sugar and preservatives. Cook the fruits from your favourite jams, such as strawberry, apple, guava, in a saucepan at medium heat with water. Add water if you want a spreadable purée. Use fresh mint, lemon rind, cinnamon or nutmeg to enhance flavours without adding sugar.

USE : It can be used very much like the jam, in between breads , as a flavour to yoghurt , breakfast cereals, etc.

6. EAT THIS : Nuts/seeds, NOT THAT : Croutons

Crave for that CRUNCH ? Whether they’re whole-wheat or white, baked or fried, croutons don’t offer much nutritional value. Only fat and bad carbs.
Try tossing crunchy veggies like bell peppers (best if coloured), celery, carrots strips or heart-healthy nuts and seeds. Seeds can be anything like, sunflower, flaxseeds, sesame, pumpkin , watermelon.
USE: Croutons are generally add-ons to salads and soups. So next time you hit the salad bar, skip the croutons (even if it says ‘whole-wheat’) and ask for some nuts/seeds.

This is what I could put up together. I mainly emphasise on Soups, Salads and Whole wheat toasts, since these are trending at the moment in the quest for something healthy to eat when we go out.

Sadly, the Sauces and Seasonings block their nutritional punch and make your efforts go down the drain. So let these swaps still keep you in love with lettuce and at the same time tantalize your taste buds.

(Wondering, how to go about it ? Read this blog on Summer Salads by Coach Manisha :https://goqii.com/blog/tag/summer-salad/ and dress it up taking help from above. )

Disclaimer: People with nut allergy do not try the salad dressing and salads that contain nuts.

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Low fat, low carb, or Mediterranean: which diet is right for you?

digestive-enzymes-consideration-for-your-health

Losing weight sometimes takes experimentation. If you give a diet your best shot and it does not work long term, may be it was not the right one for you, your metabolism, or your situation.Genes, families, your environment – even your friends – influence how, why, what and how much you eat, so don’t get too discouraged or beat yourself up because a diet that “worked for everybody” didn’t pay off for you. Try another, keeping in mind that almost any diet will help you shed pounds – at least for a short time.

Here is a look at three common diet approaches.

  1. Low fat: does not taste Great… and is less filling

Once the main strategy for losing weight, low fat diets were shoved aside by low-carb frenzy. But, healthy fats can actually promote weight loss, and some fats are good for the heart; eliminating them from the diet can cause problems.

Since fat contains nine calories per gram while carbohydrates contain four, you can theoretically eat more without taking in more calories by cutting back on fatty foods and eating more that are full of carbohydrates, especially water-rich fruits and vegetables. Still such a diet tends to be less filling and flavourful than other diets, which lessens its long-term appeal. And, if the carbs you eat in place of fat are highly processed and rapidly digested, you may be sabotaging your weight loss plan.

  1. Low carbohydrate: Quick weight loss but long-term safety questions

Eating carbohydrates – especially highly processed ones like white bread and white rice quickly boosts blood sugar, which triggers an outpouring of insulin from the pancreas. The surge of insulin can rapidly drop blood sugar, causing hunger. Low-carb proponents claim that people who eat a lot of carbohydrates take in an extra calories and gain weight. Limiting carbs in favour of protein and fat is suppose to prevent the insulin surge and make you feel full longer.

To make up for the lack of carbohydrates in the diet, the body mobilises its own carbohydrates stores from liver and muscle tissue. In the process the body also mobilises water, meaning that the pounds shed are water weight. The result is rapid weight loss but, after a few months, weight loss tends to slow and reverse, just as happens with other diets.

The American Heart Association cautions people against following the Atkins diet because it is too high in saturated fat and proteins, which can be hard on heart, kidneys and bones. The lack of carb rich fruits and vegetables is also worrisome, because eating these foods tends to lower the risk of stroke, dementia and certain cancers. Most experts believe that the south beach and the less restrictive low-carbohydrate diet offer a more reasonable approach.

  1. Mediterranean style: Healthy fats and carbs with a big side of fruits and vegetables

Good fats are the monounsaturated fats found in olive oil and other oils like Coconut oil etc,and the polyunsaturated fats found in fish, Canola oil, walnuts and other foods.(Saturated fats and trans fats are the bad guys.) Mediterranean diets tend to have a moderate amount of fat, but most of it comes from healthy fats. The carbohydrates in the Mediterranean-style diet comes from unrefined, fiber-rich sources like whole wheat and beans. These diets are also rich in fruits and vegetables, nuts,seeds and fish with only modest amount of meat and cheese.

People living in the Mediterranean countries have a lower-than-expected rate of heart disease. But the traditional lifestyle in the region also includes lot of physical activity, regular meal patterns, wine, and a good social support. It is hard to know what relative role these different factors play – but there is growing evidence that, in and of itself the diet can reduce cardiovascular risk and the development of Diabetes.

MAKE YOUR OWN

A good diet should provide plenty of choices, relatively few restrictions, and no longer grocery lists of sometimes expensive special foods. It should be good for your heart, bones, brain and colon as it is for your waistline. And, it should be something you sustain for years. Such a diet will not give you a quick fix. But, they can offer you something better- a lifetime of savoury, healthy choices that will be good for all of you, not just a part of you.

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All you want to know about Calories

calories (1)

  • How far is your office from home?
  • 12 kilometers?

Just as kilometers is the unit of distance similarly Calories (Cal or kcal) is a unit of energy.

When we refer to calorific value of food, we are referring to the number of calories of energy provided by that food. With increasing need to lose and maintain body weight, people are getting conscious about their calorie intake.

But, is it really that simple? Do two different foods having similar calorific value give you exactly same energy?

Let me cite an example to explain the above point:

Consider that your office is located in a less populated outskirts of the city and therefore the road to office is less crowded; whereas the movie theatre is located in busy city center.

Would you take the same time and resources to reach both these places? If you take a cab ride, will the charges be same since the distance is same for both the destinations?

The answer is obviously NO. The same concept applies even for food calories. Two different food items with same calorific value may be charged differently by your body to process it, depending on its composition.

To understand this better let’s look at food calories in detail.

How much is 1 Kcal or 1000 calories?

The Calorie you see on a food package is actually a kilocalorie, or 1,000 calories. A Calorie (kcal) is the amount of energy needed to raise the temperature of 1 kilogram of water by 1 degree Celsius.

How do we determine calorific value of food?

The original method used to determine the number of kcals in a given food directly measured the energy it produced. The food was placed in a sealed container-an apparatus known as a bomb calorimeter surrounded by water. The food was completely burned and the resulting rise in water temperature was measured. This method is not frequently used today.Food Composition tables and apps usually calculate calorific value by nutrient composition of meal/food article. 1 g protein /carbohydrate gives approx. 4 kcal and 1 g fat contributes 9 kcal. 

So, is the 400 kcal coming from 100 g carbs same as that coming from 100 g proteins?

No, the net effect of 400 kcal will vary depending on the source. Why and how- This info is important for you if you are trying to manage weight!

To process and utilize the nutrients, your body charges different nutrients differently (same as your cab charges differently on different routes for the same distance).

Amount of energy expenditure above the resting metabolic rate due to the cost of processing food for use and storage is called ‘Thermic Effect of Food’ (or Diet induced Thermogenesis).

Its magnitude depends on the composition of the food consumed:

  • Carbohydrates: 5 to 15% of the energy consumed
  • Protein: 20 to 35%
  • Fats: at most 5 to 15 %

Without a doubt, protein is the macronutrient that induces the largest thermic effect of food response.

Does this mean effective calories coming from proteins are lowest?

Yes. Roughly 25% of the calories in pure protein will be burned after consumption due to the thermic effect of food. Fat and carbohydrates, on the other hand, each induce a burn of roughly 5% of the calories consumed due to the thermic effect of food. So, for example, if you consume 400 calories of pure protein you will burn 100 (or 25%) of those calories through the thermic effect of food. If you consume 400 calories of pure fat or pure carbohydrates, only 20 calories (or 5%) will be burned through the thermic effect of food.

Do Negative Calorie Foods exist, foods that take more energy to digest than they provide in calories?

It is theoretically possible to have a negative-calorie food but, there are no scientific studies to prove that certain foods have this effect. Low calorie foods that are high in dietary fiber like green leafy vegetables are often cited as negative calorie. This is not true, it’s a myth.

What are Empty Calorie foods?

Empty calories apply to food such as solid fats or added sugars supplying food energy but little or no other nutrition.

High intake of empty calorie foods leads to Hidden Hunger. This can be one of the reason for weight gain.

For a sustainable and healthy weight loss, focus on nutrient content and not calorie content of food as all calories are not equal.

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