The content of the article
- What foods help burn fat in the human body
- Milk products
- The principle of action of products burning fat
- What foods quickly burn fat on the stomach and sides
- Fat Burning Products Table
There comes a moment in the life of every person when he begins to take care of his health, to monitor the weight and products that he consumes daily. We know that there are foods with different calories, so we try to count calories and not overeat. But not many have heard about which foods burn fat. To process them, our body spends much more energy than it consumes, so it has to give up stored fats. About which foods have a negative calorie content, we’ll talk.
What foods help burn fat in the human body
The body requires energy for all processes occurring inside it. The digestion process is no exception, therefore, when processing food, a part of the energy that comes with it is spent. For example, apples in 100 g contain only 55 calories, and in fatty meat – about 500. To process 100 g of any products, the body will need to spend 70 calories. An elementary calculation reveals that if you eat 0.5 kg, the body will have to remove the extra 15 calories from its fat reserves.
The average person spends between 2,000 and 3,000 thousand calories per day. If you play sports, give physical activity, then the calorie consumption increases, but if you include the necessary products in the diet, then reducing the extra pounds will be even easier. If you approach your health comprehensively, combining proper nutrition and daily physical activity, achieving an excellent figure and strong immunity will not be difficult.
You need to be able to distinguish between foods: some burn fat, others accelerate fat metabolism. To burn excess body fat, you should include in your diet:
- Berries: strawberries, cranberries, raspberries, strawberries.
- Fruits: grapefruits, peaches, plums, oranges, apples, melons, tangerines, watermelons, lemons.
- Vegetables: cabbage, carrots, celery, cucumbers, turnips, tomatoes, pumpkin, beets, radishes.
- Sour-milk: kefir, yogurt, yogurt, cottage cheese.
Green tea must be included in the daily intake, because it also has a negative calorie content due to the alkaloids that are a part: nofilin, caffeine, paraxanthine, xanthine, hypoxanthine. Scientists have proven that green tea prevents the development of low-quality tumors, improves the functioning of the heart muscle and speeds up the metabolism. 15 minutes after a meal, it is recommended to drink a cup of green tea – it will speed up digestion, and if you drink about 5 cups a day, the body will release 70 calories.
When compiling your menu with the lowest calorie content, consider the amount of salt in the dishes. It retains water in the body, impairing metabolism, and causes swelling. But you should not eat only low-calorie foods. They can reduce the proportion of high-calorie foods, but can not completely replace them. Nutrition must be balanced to meet the human needs for nutrients and energy..
What foods burn fat should be known not only to people who are overweight. If extra pounds are haunting, then vegetables that burn fat are an ideal alternative to any diet. This method of losing weight is safe, but long, so you need to be patient. Vegetables, unlike fruits, almost do not contain natural sugar, so even people with diabetes are allowed to eat them. Vegetables are rich in vitamins, healthy fiber and perfectly satisfy hunger..
Negatively high-calorie vegetable crops are a separate category, and it’s difficult to single out which ones most “work” with body fat. We will try to highlight the top main vegetables that burn fat:
- Cabbage takes the first place. Peking, white, colored or broccoli – it doesn’t matter, they all burn fat very well.
- Cucumbers follow the cabbage, as they are leaders in water content and minimal calorie content. Tomatoes also went not far, and we boldly put them in second place next to the cucumbers.
- Zucchini is an ideal vegetable for losing weight. It contains almost no calories, removes excess fluid from the body and has a wonderful taste..
- Onions and celery not only burn fat, but also saturate the body with useful vitamins and minerals that enhance our immunity. These vegetables are part of many weight loss diets..
- We must not forget about the pumpkin. It contains a huge amount of carotene, it easily satisfies hunger and is perfectly absorbed..
- Beets are no less unique product – burning fats, cleansing the body of toxins, it is also a mild natural laxative. Beetroot has wonderful taste in raw and boiled form, and dishes from it are an excellent prevention of atherosclerosis, thrombophlebitis and anemia.
- Bell pepper is the king of autumn vegetables. It contains a large amount of vitamin C. According to studies, even the smell of bell pepper provokes the body to lose weight..
Everyone knows that fruits contain active acids that help the body burn fat. Therefore, many diets for weight loss are based on fruits. We learned which main foods burn fat, but there are also certain fruits that are low in calories. A person who is asked about fruits that burn fat will immediately come to mind citrus fruits. And this is true, however, not only citrus fruits are able to remove excess weight. Consider the list of fruits:
- Grapefruit – in the first place. It contains only 35 calories, and he is able to repulse the appetite for a long time. This wizard is very useful for the body, because it affects the level of insulin in the blood. Scientists have calculated that if you eat half a grapefruit a day for three months, then without any loads and diets, a person will lose up to 2 kg.
- Pineapple in second place. This globally popular fat burner contains a special enzyme that breaks down fat deposits, even old ones. In addition, pineapple promotes active metabolism due to the large amount of simple fiber, which helps the intestines work properly.
- Kiwi contains only 47 calories, so rightfully takes the 3rd place among fat-burning fruits. The unique enzymes found in kiwi eliminate fats that block arteries, and large amounts of vitamin C help boost immunity..
- Avocado has a high calorie content – 208 kcal, but it fell into 4th place due to the unique ability to suppress appetite for a long time and control the level of hormones. The fat-burning properties of this fruit are easily explained by the amino acid L-carnitine, which contributes to this..
- Apples will help out any person who wants to lose weight. Our native fruits are in no way inferior to overseas fruits and contribute to weight loss due to the large amount of pectin. Apples contain: phosphorus, calcium, iron, sodium, folic acid, magnesium, which makes them a valuable product.
When asked what foods burn fats, any woman will answer: “Cabbage or grapefruit”, not paying attention to dairy products. But it is scientifically proven that low-calorie dairy products are not only useful, but also help the body burn fat. They are rich in calcium, magnesium, B vitamins, and they contain more than 200 types of mineral and organic substances.
Fat burning with cheese, cottage cheese or nonfat milk occurs due to calcium, a large amount of which is contained in this product. It releases fat at the cellular level, while reducing the absorption of new body fat. Low-calorie dairy products include:
- Low fat cheese.
It is allowed to eat low-calorie cheese varieties during any diet, for example, Adyghe or mozzarella. There is even a cheese diet, in which extra pounds are burned, and the figure acquires harmony. Low-fat varieties of cheese are prepared from sheep’s milk, so they have a low calorie content.
- Cottage cheese.
A lot has been said about the value of cottage cheese. As for its ability to burn fats, I would like to give one fact: low-fat cottage cheese contains lipotropic substances that reduce fat accumulation in the liver, as well as remove them from the body.
Yogurt is an excellent product for intestinal microflora, its low-fat varieties contribute to the burning of fat on the stomach, which will delight the beautiful half of humanity. Live yogurt contains: potassium, zinc, folic acid, B vitamins, iodine, iron, calcium, biotin and many other substances useful for the body.
The principle of action of products burning fat
Usually you want to reduce body volume, but not to reduce muscle mass. But fat has a disgusting feature to accumulate unevenly on the body, distorting the proportions of the figure: floating on the waist, stomach or in the form of cellulite on the legs. Fat-burning foods work differently, but several key factors combine them:
- They are low-calorie, so the body spends more energy on their processing than it receives.
- They contribute to the acceleration of metabolism, so fats not only go away, but also are not absorbed in the body.
- Trace elements and vitamins activate the production of hormones that use fat reserves for their growth.
Protein (dairy) products, which are fat burners, are considered a building material for cells, therefore, they contribute to an increase in muscle mass, which, as it grows, draws additional energy. The body is forced to give energy as body fat. The main thing is that when using dairy products do not mix them with sugar, then the effect of them will be greater.
Spices were considered strong fat burners at all times. They not only have a beneficial effect on the condition of the whole organism, but also cause an acceleration of metabolism due to the essential oils contained in them, which can dilate blood vessels. This ability requires additional energy from the body, so fats are burned intensively.
What foods quickly burn fat on the stomach and sides
To achieve a perfect waist or flat stomach, you need an integrated approach. But if you know what foods you need to eat for this, the process of losing weight will accelerate. Effectively remove fat in these problematic places for every woman a number of low-calorie foods, and their regular use will help to beneficially affect overall health.
And we will talk about the other three products that will help get rid of fat on the sides and stomach, no less effective:
- Olive oil lowers “bad cholesterol” and boosts “good” because it contains a lot of monounsaturated fats, and antioxidants prevent the formation of plaques on the walls of blood vessels. In addition to burning fat, olive oil has an excellent anti-inflammatory effect..
- Lemon is a storehouse of vitamin C, and lemon juice is an excellent fat burner that does not allow fat to be absorbed in the body. If you are serious about losing weight, replace fruit juices and alcoholic drinks with water with lemon, which will not only help the fat on the sides and waist go away, but also activate peristalsis, preventing constipation.
- Spices: cinnamon, ginger. Half a teaspoon a day of cinnamon and grated ginger will help absorb blood sugar, lowering insulin levels. But high insulin leads to the formation of fatty deposits, especially at the waist.
Fat Burning Products Table
To remove the extra pounds, it is not enough to know which foods burn fat – they must be consumed regularly. Moreover, the daily dose of calories eaten should not exceed their consumption. To calculate the daily dose of energy requirements for each person individually, there are tables and formulas. One of the popular:
- For women 18-30 years: (weight multiplied by 0.0621 + 2.0357) x 240.
31-60: (weight multiplied by 0.0342 + 3.5377) x 240.
61 and more: (weight multiplied by 0.0377 + 2.7546) x 240.
- For men 18-30 years: (weight multiplied by 0.0630 + 2.8957) x 240.
31-60: (weight multiplied by 0.0630 + 2.8957) x 240.
61 and more: (weight multiplied by 0.0491 + 2.4587) x 240.
The number that comes out in the calculation process needs to be multiplied by a coefficient of 1.1 for a sedentary lifestyle, 1.3 – for average activity and 1.5 for high physical exertion. The number that comes out in the end and will be equal to the number of calories you need per day. To lose extra pounds, you need to reduce this amount by 20%, introducing low-calorie foods that burn fat into the diet. To know the calorie content of consumed products, we will present a calorie table in the photo: