Certain foods and eating habits can accelerate the fat-burning process either by promoting fat burning as a result of increasing your metabolic rate at rest, or utilising surplus fat stores as energy during exercise. Combining negative calorie foods, with superfoods and protein which has a 20-30 percent thermogenic effect of it’s caloric value, sticking to a fat burning diet is simpler that it seems. Here are 5 essential dietary habits to practice.
1.) Drink lots of fluids, particularly when you’re exercising. We tend to forget to keep ourselves hydrated but the moment you feel thirsty, your body is already dehydrated! Remember, this can impact your strength and slow down your progress! If you’re sick and tired of just drinking water, cold herbal teas are another option for liquids as they are non-fattening fillers that also help to dilute toxins and flush them out of the body. Green tea has been recognised to boost fat burning with high levels of catechins – epigallocatechins gallate (EGCG) in particular - this thermogenic effect is boosted when combined with exercise.
2.) Alkalise your body – Add lemon to your drinks and meals throughout the day. Lemons are a citrus fruit and we knnow them as holding acidic properties however, once they interact with water molecules in our bodies, the juice forms alkaline molecules due to the alkaline minerals such as magnesium and calcium that are present. Alkalising your blood means you are detoxifying and providing a cleaner environment for energy production. Lemons are also packed with antioxidants and potassium to boost circulation and assisting with toxic waste elimination. Although consuming them does not directly melt your fat away, drinking a glass of lemon water will also curb your appetite and control your overall calorie intake by increasing satiety levels.
3.) The complete food – Coconut oil had a bad rap as a saturated fat during the 90′s however, we now know that this was all a misunderstanding. Along with essential vitamins and minerals such as iron, phosphorus and potassium, coconuts contain a good amount of protein and medium-chain triglycerides (MCT’s), the saturated fat that promotes fat burning during exercise. Best taken before your workout, add some coconut flesh to your breakfast, add coconut milk to your smoothies or take a tablespoon of coconut oil as a daily supplement. Not only is this fruit great for fat burning, it’s water is the best source of electrolytes – perfect for a post workout rehydrator. Other complete foods include eggs and dates.
4.) Eat low calorie, nutrient dense fruits. Forget boring apples – Singapore offers an abundance of great tasting, antioxidant rich tropical fruits such as the red dragonfruit. It is high in vitamin C providing 15% of your daily needs in one fruit as well as antioxidants, iron and calcium for proper muscle function and nerve transmission. The staggering amount of fiber in this fruit will make sure you stay fuller for longer as well.
Other local low calorie fruits:
Longan (Iron, copper and vitamin C – 60kcal for 1/2 cup)
Mangosteen (Vitamin B1 and Manganese – 67kcal per 100g)
5.) Add a superfood to your diet. Not only do avocados taste delicious, this nutrient powerhouse contains monounsaturated fats to promote fat burning during exercise and mannoheptulose, which helps to lower insulin secretion. Additionally, the high level of potassium makes converting nutrients to energy and muscle tissue, more effective.
Fiber rich raw cacao contains important minerals such as magnesium, iron, copper, magnesium, zinc, potassium, vitamins C, E, A and most of the B group vitamins. It is also 15 times more concentrated in antioxidants than red wine. A perfect addition to any pre or post workout drink, raw cacao is famous for it’s natural energy boosting properties, revving up metabolism. It is also known to improve cardiovascular and circulatory functions, strengthen cell membrane integrity and reduce inflammation.