This article was sparked out of curiosity as I have started to lean out for the warmer months and of course, summer. I have been looking for foods that are known for naturally aiding in the fat-loss process. We all know that when it comes to losing fat, especially in the stubborn mid-section of the body, everyone can use a little help. (I have also started taking a fat-burner which helps increase my energy and controls my crazy appetite, check out some options here)
I began researching a variety of websites and articles and have came up with a Top 5 list of my own by simply taking the most common foods from each article. So basically I have created a "best of the best" list. My Top 5 foods are listed below in a short and straight to the point version that doesn't have to bore you with all of the specifics. The list is in no specific order and includes the suggested serving size per week to maximize the benefits.
Salmon - (Recommended servings: 3-4 ounces, 2-3 times per week) Salmon is known for being one of the richest sources of the omega-3 essential fats EPA and DHA. It provides a direct supply of those essential fats which can block fat storage. Research suggests the Omega-3s in salmon help build muscle — and the more muscle you have, the more calories you burn. Omega-3s may also help reduce fat storage by lowering cortisol levels.
Green Tea - (Recommended servings: 1-3 cups per day) Okay, so green tea technically isn't a food, but it is very popular so I wanted to include it on this list. Green tea contains caffeine and antioxidants called catechins. When paired together, they are known to stimulate your nervous system and increase fat-burning. Studies also suggest that green tea targets adipose tissue by triggering the release of fat from fat cells (particularly in the abdominal region), and then speeding up the liver’s capacity for turning that fat into energy.
Oats - (Recommended servings: 1/2 cup dry, 5 times per week) Carbohydrates in general may have a bad reputation when it comes to fat-loss. However, research has shown that this is not necessarily true with complex carbs such as oats. Oats are whole grain, and are high in soluble fiber, so they cut cholesterol and blood fat. Due to the high fiber content, they are digested slowly, so they don’t create a large insulin spike and make you feel full for longer periods of time.
Grapefruit - (Recommended servings: 1/2 grapefruit 3-5 times per week) Grapefruit actually lowers the insulin levels in the body. This slightly decreased insulin level prevents the body from storing as much sugar as fat. Studies also have shown that lower insulin levels help curb appetite. Another benefit is that grapefruit is another great source of fiber with very few calories. (Refer back to the oats section for details on fiber)
- Almonds - (Recommended servings: 1-2 ounces (about 24 almonds) 5-7 days per week) Researchers at Penn State University found that consuming 1-2 ounces (about 24 almonds) daily, also led to improved levels of low-density lipoproteins and total cholesterol, reductions in waistlines and decreased amounts of leg fat. Although almonds are high in fat, with about 14 grams per ounce, only 1.1 grams come from saturated fat. Much of the fat consists of healthy monounsaturated fat, which may be helpful during weight loss.
So there you have it, my Top 5 list of foods that help in the fat-loss process. I wanted to keep the facts and information simple and just give you an idea of what you should be considering for your diet. There are many other foods out there that can help as well, but these seem to be the ones that are talked about/recommended the most often.
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