Foods that fight fat

Here's an article by Bob Otieno.  Take a look at these fat fighting food that would help in our everyday fitness.

Weight loss is not only about exercise but proper diet too. People struggle so much with weight management that if they don’t exercise, they end up either being bulimic or starve themselves. This, however, encourages fat to build up by slowing down the metabolic rate of the body.

Instead of beating this urge to eat, you can use it to your advantage by eating fat fighting foods.

Foods that might increase your fat fighting ability include:

Pears and apples

Pears and apples are high in water content. Eat them with the peels for extra fibre, which will keep you full longer. It is highly recommended to take whole fruits rather than fruit juice. Not only do you get more fibre, you have to chew the fruit, which takes a bit longer and requires some exertion. You burn a few calories chewing, as opposed to gulping down a smoothie.


Watermelon

Foods that are high in water content take up more room in the gut. This signals the body that you have had enough to eat and leaves less room for other foods. Many raw fruits and vegetables are full of water and nutrients, but low in calories. Watermelon is a rich source of the anti-oxidants and add Vitamins A and C to your body.

Grapefruit

While grapefruit doesn’t have any magical fat-burning properties, it can help dieters feel full with fewer calories. It has plenty of soluble fibre, which takes longer to digest. Having half a grapefruit or a glass of grapefruit juice before a meal may help fill you up.

Green tea

Studies suggest that green tea may promote weight loss by stimulating the body to burn abdominal fat. This is because it contains catechins, a type of photochemical that may briefly affect the metabolism. To get the most benefit, you may need to drink green tea several times a day. You can take your tea hot because it takes longer to drink, slowing your calorie intake and providing a soothing experience.

Cinnamon

Cinnamon may have a stabilising effect on blood sugar levels. This could curtail appetite and though sometimes used as a spice, it also has great medicinal value. Nutrition health studies find it to be helpful in the treatment of Type 2 diabetes mellitus and insulin resistance. Stir some into your coffee, tea or yoghurt to add sweetness without adding calories.

Berries

Like other fruits, berries are high in water and fibre, which can keep you full longer. But they have another benefit; they are sweet. This means berries can satisfy your sweet taste buds for a fraction of the calories you would take in gobbling cookies or snacks.

Raw vegetables

Raw vegetables make an outstanding snack. They satisfy the desire to crunch, they are full of water to help you feel full and they are low in calories.

Sweet Potatoes

Baked sweet potatoes are so full of flavour. This can save you loads of calories. As a bonus, sweet potatoes are packed with potassium, vitamin C and fibre.

Eggs

Studies suggest eating protein in the morning will keep your hunger at bay longer than eating other carbohydrates. One egg has only 75 calories but packs seven grammes of high-quality protein, along with other vital nutrients. Your body will burn more calories digesting eggs than a carbohydrate heavy breakfast. If you have high cholesterol, check with your doctor about how many eggs you can eat per week.

Coffee

Coffee stimulates the metabolism a little and is one of your favourite beverages that may help you lose weight. Taking unsweetened coffee is a reasonable option, as it has a low calorie-content provided no sugar is added.

Oatmeal

Oatmeal has three things going: fibre-rich whole-grain oats, lots of water and it is hot. Hot food takes longer to eat and all that liquid and fibre will help you feel full longer. Don’t buy the one that is already sweetened.

Salad

Another way to fill up before a meal is by eating salad. Lettuce has plenty of water content to take up space in the stomach. That leaves less room for fatty foods that might come later in the meal. Make your salad interesting by adding a variety of fruits and vegetables or grated cheese. But be careful about dressing, which can add a lot of calories.

Nuts

Nuts are an excellent way to curb hunger between meals. They are high in protein, fibre and heart-healthy fats. Studies suggest nuts can promote weight loss and improve cholesterol levels when eaten in moderation. Be careful with quantity.

Skimmed milk

Skimmed milk provides plenty of protein and calcium with none of the fat found in whole milk. And even though it is fat-free, skimmed milk can help you feel full. It takes longer to leave the stomach than drinks with less protein. Experts say that skimmed milk and other non-fat dairy foods may promote weight loss, particularly around the mid-section.

Fish

One of the best sources of protein is fish. Studies show it is more satisfying than chicken or beef. Most fish are ow in fat and usually have a healthy form of fat omega-3 fatty acids.