Wednesday, 20 February 2013

How To Eat To Burn Fat

Yes you heard right you, you need to eat to burn fat. But how does this make sense you ask?

Eating the right food, at the right time, in the right portion is the fail safe way to achieve fat loss. You know you need to eat every 3-4hours to stimulate your metabolism but what do you eat?

Let’s start with fat, you need to eat it to lose it. Fat is necessary for growth, development, brain and heart function, satiety, reducing inflammation and actually helps burn body fat. Consuming dietary fat is important for absorption of nutrients, energy and cell membrane health. But not all fats are created equal. When you are wanting to burn body fat and lose weight you want to focus on the unsaturated fats such as monounsaturated fatty acids (MUFA’s) and polyunsaturated fatty acids (PUFA’s). 

MUFA’s are found in 
  • olives
  • olive oil
  • avocado
  • nuts and seeds
PUFA’s (which include your omega 3 fatty acids) are found in 
  • fish
  • fish oils
  • nuts
  • seeds 
  • algae 

Our next most important nutrient for burning fat is protein.  Protein is an essential nutrient needed for growth and repair of lean muscle mass, immunity, hormone regulation and so much more! High protein foods allow the body to burn fat by satiety. It allows you to limit excessive carbohydrate intake by keeping you full, controlling appetite, levelling blood sugar levels and increasing metabolism . 

High protein food sources include 
  • red meat
  • poultry
  • fish
  • eggs
  • nuts
  • seeds
  • beans 
  • legumes

Our last important macronutrient for fat burning is carbohydrates. Yes, that’s right, carbohydrates are important for burning fat! However too many carbohydrates, and the wrong type of carbohydrates will reduce the likely hood of burning fat and will promote fat storage. 

The right carbohydrates include 

Resistant starch containing:
  • wholegrains
  • rice
  • legumes
  • beans 
  • potato
Fibre containing
  • fruit
  • vegetables
  • wholegrains
  • seeds

The wrong carbohydrates include 
  • lollies
  • fizzy drinks
  • white bread
  • white rice
  • white pasta
  • pastries 
  • and more.  
The right carbohydrates promote satiety, increase metabolism, reduce stress, reduce cholesterol, promote and replace energy, control blood sugar levels, promote good digestion and brain function.

So how do these nutrients burn fat?

They promote thermogenic action in the body which leads to increased metabolism and the use of fat cells for energy occurs to support this metabolic increase.  And we all know the more muscle you have, the quicker your metabolism needs to be & the more fat your body burns.  

Other fat burning foods/liquids include 

  • Green Tea
  • Chilli 
  • Broccoli 
  • Apple Cider Vinegar 
  • Salmon 
  • Apple 
  • Lemon
  • Cinnamon 
  • Capsicum 
  • Berries 
  • Celery

To get your own fat burning plan simply email