When it comes to our weight and
long-term health it’s the fat stored around our bellies that should
concern us. Also known as visceral fat, it lodges around our organs and
too much of it is a sign of metabolic syndrome, a term that incorporates
diabetes, high blood pressure and obesity. If left untreated it can
cause inflammation, heart disease and strokes. But, on a
calorie-controlled diet, there are fat-busting foods that can help. Read
on to find out what they are.
Almonds
A study conducted by researchers at
Penn State University in the US found that eating 1.5 ounces (that’s
about 30, or a large handful) of almonds a day reduces stomach fat and
leg fat and also protects against heart disease.
Organic apple cider vinegar
Apple cider vinegar, or ACV for
short, has a host of useful benefits, from cleaning the house to
skincare. Taken before meals it’s also great for digestive health and
can therefore stimulate weight loss – data published in The Journal of
Food Science showed that regularly consuming vinegar resulted in taking
in 275 less calories a day. Be sure to buy the organic kind which
contains ‘the mother’, a natural substance rich in good bacteria and
nutrients.
Apples
Perhaps ‘An apple a day keeps the
doctor away’ should be rephrased to ‘An apple a day keeps fat at bay’
after research discovered that pectin in this tree fruit binds to water
when consumed and prevents our cells from absorbing fat. Apples are also
abundant in satisfying fiber so we’re inclined to eat less after eating
one.
Avocados
Avocados used to be every dieter’s
nightmare because of their high fat content. What we now know, however,
is that avocados and avocado oil are high in monounsaturated and oleic
fatty acids – both of which have shown to lower the risk of metabolic
syndrome.
Bananas
Bananas are another food
traditionally regarded as fattening when, in fact, recent studies show
that they have a fat-fighting effect. This is because bananas contain
resistant starch that good bacteria in our guts help to ferment and
change into fatty acids that, in turn, metabolize fat better.
Blueberries
Studies have shown that a flavonoid
known as catechin, which is present in blueberries, can activate the
genes responsible for burning fat, especially around the abdominal area.
Brown rice
Brown rice is a valuable source of
resistant starch, a type of dietary fiber that research has found can
increase our ability to burn fat. It does this by causing the body to go
through a process that results in stored body fat being used as fuel.
Eating brown rice also satisfies hunger hormones so we eat less.
Chillies
Numerous studies, including one from
Canada, have isolated capsaicin in chilies as a potential weight loss
aid. This is the chemical that gives chilies and hot spices such as
paprika and cayenne heat. Eating chilies with every meal triggers
thermogenesis, which heats up the body. To generate heat we must burn
more calories, resulting in weight loss.
Cinnamon
Cinnamon isn’t a food as such, it’s a
spice, but it’s a very useful one to eat. This is because it helps the
body metabolize sugar – which is especially helpful if you’re
pre-disposed to diabetes – and can cut bad cholesterol. Promising
preliminary studies on mice also found that cinnamaldehyde, a compound
in cinnamon, can reduce stomach fat. Sprinkle on coffee, juice, cereal
or toast, or add it to pies or curries.
Coconut oil
Coconut oil is on trend at the
moment and is popular for its many uses, from cooking to skincare. As
well as being useful in promoting belly fat loss, it’s high in medium
chain triglycerides (fatty acids), which are easier to metabolize than
other fats. The oil also boosts energy levels and curbs cravings, and
stabilizes blood sugar levels.
Dairy products
Research undertaken at the
University of Tennessee in the US found that a low calcium diet
increases the body holding on to fat reserves and that a calcium-rich
diet helps the body to burn fat. Another study at the University of
Perth in Australia found that overweight people who ate five portions of
dairy a day, including cheese and yogurt, lost the most weight out of
the study group, as long as they were expending their energy intake, and
lost the most stomach fat.
Dark chocolate
The good news? Dark chocolate
contains flavonoids, which are credited with preventing insulin
resistance (the precursor to diabetes). Without these sugar spikes the
body can work on metabolizing fat properly. The bad news? It needs to be
good quality 70% cacao and only a slab or two a day is recommended.
Eggs
Repeated studies have found that
people who eat eggs for breakfast lose more weight than those who eat a
carb-based meal – in part because eggs are more filling. But these high
protein, nutrient-rich foods also increase metabolism and the body’s
ability to burn calories through a process called thermogenesis, and
contain the amino acid leucine, which stimulates fat loss over muscle
loss.
Grapefruit
This tangy citrus fruit is high in a
type of flavonoid called naringenin, which balances blood-sugar levels
and encourage the liver to burn, rather than store, excess fat. This
keeps metabolic syndrome at bay. For best results drink fresh grapefruit
juice before every meal but check with your doctor before doing as it’s
known to interfere with medications such as statins.
Green tea
Green tea is particularly healthy
and it’s also known for its fat-burning ability, which is triggered by
its rich flavonoid and caffeine content. Drink at least three cups of
tea a day, hot or cold, to reap the benefits.
Miso
Not only is miso soup low in fat and
calories it aids weight loss. The Hokkaido University Graduate School
of Fisheries Science found that one serving a day could help people lose
weight by up to 10%. This is, in part, due to two of its fat-busting
ingredients – soy beans in the paste and seaweed.
Olive oil
Combined with lots of fruit, veg and
fish as part of a Mediterranean diet, olive oil has long since been
regarded as healthy. However, research undertaken by scientists at the
Technical University of Munich and the University of Vienna also found
that even the aroma of olive oil helps people to eat less. This is
because the smell stimulates the satiety hormones that tell us when
we’re full.
Peanuts and peanut butter
A high fat food yes, but the humble
peanut can actually increase metabolic rate, which is good for burning
energy. Like most nuts peanuts are a good source of fat and fiber, which
are both good for feeling full and staying full, and have a low
glycemic index so no crazy blood sugar ups and downs after eating.
Pine nuts
Eating foods containing fatty acids –
such as pine nuts – may sound counter-productive but fatty acids are
the right sort of fat for our bodies. Eating them can prevent the
build-up of stomach fat, which is the insidious kind that leads to heart
disease and diabetes. Eating pine nuts also boosts ghrelin, a hormone
that tells us when we’re full and helps us to resist cravings.
Quinoa
Though it’s regarded as a grain this
sublimely nutritious seed is an excellent source of fiber and protein
and has a low glycemic index, which is good for maintaining steady sugar
levels. It also contains resistant starch, which is known to reduce our
fat stores, increase the feeling we're full, and balance insulin
spikes.
Red wine
A small glass of good quality red
wine with or after your evening meal may contribute to weight loss. This
is because it contains resveratrol (found in grape skin), which can
transform ‘white’ fat into calorie-burning ‘brown’ fat. It also curbs
sugar cravings and even increases good cholesterol (HDL). However, more
research needs to be done to confirm the effectiveness of wine as a
dieting tool.
20 fat-busting superfoods you should be eating
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