Foods For Fat Loss
Every single morsel of food you eat counts. It all adds up over time to produce a cumulative result. This end result is achieved one tiny step at a time, one meal at a time. So how can we eat food for fat loss?
Food quality doesnâ€™t fall neatly into two categories of good or bad. Rather, quality ranges from very poor, to poor, to fair, to good to excellent. Food quality can range from highly processed with zero nutritional value on the low end to all-natural with high nutritional value on the high end.
Here we share some guidelines to help you make the best choices of food possible.
Metabolism Boosting Foods for Fat Loss
There are two food groups that increase your metabolic rate the most. They are lean proteins and natural, fiber-containing carbohydrates. Protein stimulates metabolism the most. Studies have shown an increase in metabolic rate of up to 25 to 30 percent after eating lean protein. See also, Lean Toward Beef.
Natural, fiber-filled complex carbohydrates also have a high thermic effect and boost metabolism. Complex carbohydrates include fibrous vegetables, whole grains and natural starches such as yams, beans, brown rice, and oatmeal.
Lean Proteins Include:
- Chicken or turkey breast.
- Fish (Flounder, Haddock, Salmon, Orange Roughy, Cod, Tuna etc.)
- Shellfish (Lobster, shrimp, Clams, etc.).
- Lean Red Meat (Flank Steak, Round Steak, extra lean sirloin).
- Eggs or Egg whites (One yolk for every six whites).
- Low or non fat dairy products (milk, cheese, yogurt, cottage cheese, etc.).
Natural Fiber-Containing Carbohydrates
- Asparagus, Broccoli, Okra.
- Cauliflower, Green Beans, Brussels Sprouts.
- Peas, Cucumber, Squash.
- Collard greens, Mushrooms, Zucchini.
- Lettuce, Salads, Peppers.
- Tomatoes, pasta sauce, salsa.
- Spinach and Kale.
Three Types of Food That Promote Fat Storage
- High fat foods.
- High sugar or refined carbohydrates.
Certain food combinations are disastrous when you are trying to achieve fat loss. The worst of all possible food combinations is fat combined with sugar because it elevates your blood levels of fat, sugar and insulin simultaneously. This pairing slows down your metabolism and causes you to gain weight. Low quality fats and refined sugars, eaten together, are also contributing factors of nearly every major disease.
Give Yourself a Break
Donâ€™t worry about being strict 100 percent of the time. Food is one of life’s great pleasures. When you deprive yourself of this pleasure completely, it can trigger overwhelming cravings. Designate a cheat day, perhaps one day on the weekend, and give yourself permission to have one cheat meal of whatever food you want. Then get right back on your regular nutritional program. Amazingly, if you eat a “cheat” meal once a week, this will satisfy cravings and help prevent you from binging. After weeks of dieting, a day of higher calories may even give a sluggish metabolism a boost.
The best food choices for fat loss you can make are fresh foods from mother nature. Now that you know exactly which foods to choose, youâ€™re ready to hand-pick the foods you enjoy and put them all together into your own personalized meals and menu plans.
Mix It Up
More evidence is pointing to the prudence of eating a balanced diet that doesn’t restrict food groups.
In a recent study, researchers concluded that both carbohydrates and protein help suppress the appetite hormone, ghrelin. Keep your menu healthy by serving up lean protein sources, such as tofu or skinless chicken, and high-fiber carbohydrates, such as brown rice or whole-wheat pasta.