Eat to burn fat!
I'm trying to incorporate some good for you foods into good eatin' foods.
Eating healthy can be a hard task, especially if you throw in working out.
Well, here are a few things, along with a delicious smoothie I make before a workout, to help burn some fat.
1. Walnuts
All nuts contain some amount of the omega-3 fat
alpha-linolenic acid, but most only contain trace amounts.
The real fat hero in most nuts is mono-unsaturated fats.
Walnuts are actually a rich source of omega-3s.
One ounce provides almost 3g of alpha-linolenic acid. Try adding a side of this to your lunch or as a mid-day snack.
2. Ginger
Ginger has been used for centuries to help relieve digestive
upset/disturbances, it can also help reduce inflammation, boost blood flow
to muscles and aid muscle recovery.
I shred about a teaspoon into my morning smoothie because it has shown to boost calorie burn when eaten.
3. Oatmeal
This very slow-digesting carb keeps blood sugar and insulin
levels low, so fat burning can stay high.
In fact, research has shown that athletes who consume
slow-digesting carbs in the morning burn more fat throughout the entire day and
during workouts than those consuming fast-digesting carbs. Some other slow digesting carbs are sweet potatoes, black beans and brown rice.
4. Avocado
The mono-unsaturated fats found in avocados are burned
readily for fuel during exercise and actually encourage fat burning. Avocados also contain a very interesting carb called
mannoheptulose, a sugar that actually blunts insulin release and enhances
calcium absorption, both of which are critical for encouraging fat loss.
5. Salmon
This fish is one of the richest sources of the omega-3
essential fats EPA and DHA. Unlike flaxseeds, which provide a type of omega-3
that has to be converted into EPA and DHA, salmon provides your body a direct
supply of them with no conversion required. This way you know you're getting a direct supply of the fats
that turn on fat burning and block fat storage.
6. Soybeans
Soybeans are the direct origin of soy protein, which has
been shown to build muscle as efficiently as other forms of protein like whey
and beef. Soy has also been shown to aid fat loss, possibly by
decreasing appetite and calorie intake.
7. Water
Everyone knows you need water, but this just may be your best ally in fighting bodyfat. Studies
have shown that drinking 2 cups of cold water can boost metabolic rate by 30%.
It has been estimated that drinking about 2 cups of cold
water before breakfast, lunch and dinner every day for a year can burn 17,400
extra calories, which translates into a little more than 5 pounds of bodyfat!
Water just may be your best ally in fighting bodyfat.
8. Flaxseeds
They contain the essential omega-3 fatty acid alpha
linolenic acid. These omega-3 fats have been found to turn on genes that
stimulate fat burning and turn off genes that increase fat storage.
9. Grapefruit
A study from the Scripps Clinic (San Diego, California)
reported that subjects eating half of a grapefruit or drinking 8 oz of
grapefruit juice three times a day while maintaining their normal diet lost an
average of 4 pounds over 12 weeks - and some lost more than 10 pounds without
even dieting!
Results were likely due to grapefruit's ability to reduce
insulin levels and to a chemical in grapefruit known as naringin, which
prevents fat from being stored in the body.
10. Honey
Yes, it's a sugar, but it's fairly low on the glycemic
index. Keeping insulin levels low and steady is critical for maintaining a
fat-burning environment in your body.
Honey is also a rich source of nitric oxide (NO)
metabolites; ultimately, that means it actually encourages fat release from the
body's fat cells
11. Peanut Butter
Another source of helpful mono-unsaturated fat that can
actually aid fat loss. What's funny is that many food manufacturers make
low-fat peanut butters!
Of course, they replace these healthy mono-unsaturated fats
with carbs, namely sugar. Avoid these and stick with natural peanut butters
that don't add the type of fat you surely want to avoid - trans fats.
12. Eggs
Research supports the notion that those who start their day
with eggs not only eat fewer calories throughout the day, but also lose
significantly more bodyfat.
13. Chili Pepper Flakes
Hot peppers contain the active ingredient capsaicin, a
chemical that can enhance calorie burning at rest as well as reduce hunger and
food intake.
The boost in calorie burn is particularly enhanced when
capsaicin is used with caffeine.
14. Broccoli
This fibrous carb doesn't provide many net carbs or
calories, broccoli can make you feel full - one reason why it's a
great food for getting lean.
Broccoli also contains phytochemicals that can help enhance
fat loss. So, instead of corn as a side with your pasta, throw in some lightly steamed broccoli with some garlic. Tasty and good for you!
15. Olive Oil
Like avocados, olive oil is a great source of
monounsaturated fats.
Not only do they lower levels of the "bad" type of
cholesterol and improve cardiovascular health, but they're also more likely to
be burned as fuel, which means they're less likely to be sticking around your
midsection.
Ok... Onto my smoothie! I call it.... THE GREEN MONSTER!!!
So what you need, and what I have pictured up here:
Banana
Apple
Orange
Carrots
Pineapple (and juice, if canned)
Yogurt - any flavor you'd like
Ginger
Whey Protein
And a lot of fresh raw Spinach
Ice
What you need to do:
Basically... take as much as you want of each ingredient... and blend it.
Literally, take a handful of spinach and blend it in.
This is the whey protein that I use, I don't use a whole scoop just cause its very vanilla-y.
And Voila! THE GREEN MONSTER!!!
