Cathal BarryThese five foods will help you lose fat
Struggling with weight loss? Try using these five foods in your diet to support fat loss and get the physique you desire. Assuming you are exercising regularly, including these foods in a balanced whole food diet will help you achieve your weight loss goals, while feeling energised and motivated throughout the day.
These five foods will help you lose fat because they support your body to do one or more of these:
• Increase the body’s use of fat for energy, shifting it to burn fat instead of carbohydrates.
• Decrease inflammation and improve the sensitivity of cells to insulin so that blood sugar from carbohydrates is used for energy or stored as muscle glycogen and doesn’t turn into fat.
• Improve the body’s detoxification system to enhance elimination of toxins that slow the metabolism.
• Support tissue repair and increase the body’s resting metabolic rate so that more energy is burned when food is broken down.
Fish:
Try to get the majority of your dietary fats from foods that are high in omega-3 fats. Cold water fish is a great place to start.
Salmon and mackerel are high in the omega-3 fats that improve insulin sensitivity and decrease inflammation.
These cold water fish are high in the omega-3 fats that improve insulin sensitivity and decrease inflammation. The effect of getting the majority of dietary fat from omega-3 fats is fat loss and improved body composition.
Nuts:
Nuts are high in antioxidants, protein, fibre, and healthy fats, and research shows that supplementing the diet with them can significantly improve body composition. They not only increase the metabolic response to eating, but they increase feelings of satiety and help suppress hunger.
Walnuts may be the healthiest nuts because they are typically eaten raw with the skin on, which increases their antioxidant content. Almonds also top the list of fat burning nuts because of their high protein and fibre content, and they contain a lot of vitamin E that supports detoxification.
Berries:
Berries are great for fat loss because they contain fibre, antioxidants, and have been shown to blunt the amount of insulin the body produces in response to eating them with high-carbohydrate foods. Raspberries, in particular, contain antioxidants and have been shown to make you feel less hungry.
Vegetables:
Vegetables like broccoli and cauliflower help the body clear excess oestrogen—both naturally occurring and chemical oestrogens such as BPA. In addition, research shows that the high fibre content of these veggies will delay carbohydrate absorption, resulting in a slower release of energy throughout the day. Their inherent high fibre brings about a very moderate insulin response, thus making them an ideal fat loss food. Dark green vegetables usually have a large antioxidant content as well.
Eggs:
Eggs are an excellent protein source and they also provide a nice dose of choline, which protects the liver from accumulating fat. Plus, eggs are very filling, and you get a nice boost in metabolism on account of their high protein content.
Try to eat eggs a few days a week but avoid eating them too regularly because this has been shown to cause intolerances.