In a diet, you would need a balanced meal through the whole day. So taking in account the food restriction, most of your meal would come from vegetables and fruits.
If you take a look at the food pyramid, it would already show you what food your body needs and what it least needs.
Carbohydrate is the most important for the body to produce energy.
It is followed by fruits and vegetables and then meat with nuts and finally salt, oil and etc.
The basic body only needs on an average of 2000 calories a day so you should not exceed that amount. Your serving of carbohydrate can be less in a day and covered up by eating more vegetables and fruits.
Fruits and vegetables are not known to have a lasting filling effect so when you crave for snacks, choose the ones with low calories, salt and sugar.
Another thing to take note is the glycemic index of each food.
The glycemic index is determined by how fast glucose enters your bloodstream as glucose. The lower the index, the slow the absorb rate will be.
Naturally we would want food that is low on the glycemic. Slower absorption, the less glucose we take into our body. Other than helping us to lose weight, we would also be able to control our sugar level.
Foods that have low glycemic index are usually fruits and vegetables while bread, grains, starches and pasta have high glycemic index.
Negative calorie also would determine what diet food you should have.
Negative calorie means you would need to burn the same or even more calories just to digest the food.
An example is where you are given a choice of 150 calorie of hard cookie to 100 calorie of a soft cake. While most of us would take the soft cake because it has a lower calorie index, the correct answer will be choosing the hard cookie.
The soft cake is easy to digest and your body will absorb the full calorie. Meanwhile, the hard cookie will need more calories to digest it and your body will spend 80 calories to just digest the cooking so it means you only take in 70 calorie into your body.
So, what are the Fat Burning Foods you can't miss?
Well, maybe you're forgetting those commonly available foods, often undervalued but second to none in terms of detox and metabolism booster qualities. here's a list of 19 of them!
1. Garlic. Lots of minerals, enzymes and amino acids; Vitamins A, B1, B2, B6, B12, C, D. Only 41 KCAL per 100 grams. Helps reactivate Your metabolism while keeping the cholesterol to rock low levels.
2. Banana. Sugars with little fats. Calcium, Iron, Magnesium, Potassium, Vitamins: A, C, Tannin and Serotonin. Only 66 Kcal per 100 grams. A great appetite suppressant snack.
3. Onion. Rich of Vitamins A, C, E, and of B group of vitamins. Also, Potassium, Calcium, Sodium; help diuretic activity and a great cellulite fighter. Helps to keep blood sugars stable.
4. Med grass. Not much used in today's alimentation, but a great friend of weight loss. Helps curbing fats intake.
5. Strawberry. Low Sugars, Minerals and Vitamin C rich. Only 27 KCAL per 100 grams.
6. Corn Flakes. Cereals, Legumes mixed though. Helps a lot Your metabolism and only 14 KCAL per 100 grams.
7. Kiwi. Potassium rich and Calcium, Iron, Zinc too. great source of Vitamin C, lots of fibers, very helpful to stimulate diuretic functions.
8. Salad. Rich of fibers and very poor in calories (only 14 KCAL per 100 grams); diuretic functions and appetite suppressant, thanks to big volume / low KCAL ratio. Lot of minerals too.
9. Lemon. Lowest sugar content for the same fruit family (only 2,3%), rich in Vitamins and only 11 KCAL per 100 grams. Helps blood circulation and fights cellulitis.
10. Apple. Vitamin C and E, Potassium, Magnesium, rich inn Tannin, great high cholesterol fighter.
11. Nut. Rich in Fats, Proteins, Sugars and Vitamins. Helps Fat Burning thanks to good Calcium + Magnesium contents.
12. Wheat. Only 319 KCAL per 100 grams and very rich in Proteins, Amino acids, Iron, Calcium, Potassium and Magnesium. But also, good content of Vitamins B. Helps diuretic functions and fights emotional eating.
13. Chicken. White meat, low fat content, limits intake of fats, sodium and cholesterol.
14. Rocla Salad. Great content of Vitamin A and C, and great Metabolism booster. Only 16 KCAL per 100 grams.
15. Soy. Rich in Proteins and Folic Acid. Fights Weight gaining and helps rebalancing metabolism.
16. Tea. contains fat burning caffeine, minerals and B Group Vitamins. Stimulate Metabolism and has a 0 Calories intake.
17. Egg. Hyperphrenic food. Lots of Minerals and Enzymes, helps groom nonfat mass which is crucial to increase body' fat burning.
18. Wine. Contains antioxidant substances that help protect the heart and fight aging.
19. Pumpkin. Rich in B, C, E Vitamins, minerals and only 18 KCAL per 100 grams. Helped diuretic functions.
Choosing the right foods will help you lose weight faster and then keep it off. These foods help in a variety of ways to ensure that you will be able to lose weight.
But when you go on a diet, it is inevitable certain food will go into do not eat list. These foods usually contain high calories/sugar/fat and other unnecessary nutrients to your body.
The foods that are listed below should be avoided but not banned forever.
- If you are a heavy drinker, then you should start slowing down on your drinks. One 12 oz beer a day can contain can make you gain half a kilo in a week if you do not exercise.
- Cakes are not far behind when it comes to calories count. A normal piece of pound cake contains around 360 calories which most of it comes from fat. Even a fat free pound cake contains 240 calories.
- Avoid snack bars; they are loaded with calories that are more than beer.
- Potato chips always contain a lot of salt and fat. 10 pieces of it can give you over 100 calories.
- Fast foods are never low on calories. They are always deep fried, contains a lot fat and sugar.
- Meat sausages are a mixture of mostly unwanted meat and they contain a lot of fat. Vegetarian sausages are a better alternative.
- One piece of a normal glazed donut has even more calories than a can of beer, 240 calories.
- Ice creams are flagged for high calories. Most ice cream is made with full cream milk that is the main cause of the high calorie count.
Not all nuts are made equal. Some are good for your diet while others have a lot of calories packed in them. Be sure to check first which nuts you should eat for your diet.
As for fat, it is harder to find easy replacement for it.
If possible, stay away from food that contains trans fat or saturated fat.
Trans fat exists mostly in shelf product or manufactured food. Read the labels first before any purchasing is made. If you come across a food that looks oily or can be kept for a long time, it is best to inquire if there is any trans fat used in the making.
As for saturated fat, they come from mostly animal products. So consume less dairy or meat in your course of the diet. If you are having dairy, aim for the low or non fat version like low-fat plain yogurt. As for meat, aim for the lean cut as it is the cut with the least fat contained.
When cooking, you can use the oil listed below:
- canola oil
- flax seed oil
- peanut oil
- olive oil
- non-hydrogenated soft margarine
- safflower oil
- sunflower oil
- corn oil
They naturally contain monounsaturated fat and less of saturated fat. To get more polyunsaturated fat, you can either eat more fish like salmon or take supplements.
To make any diet a successful one, you need to be committed to it.
One of the best ways is to make your fat-burning foods delicious.
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