Reduce body fat

We know that a balanced diet and physical exercise are strongly correlated with the prevention of many diseases: autoimmune inflammatory diseases, insomnia, depression, osteoporosis, type 2 diabetes, hypercholesterolemia, high blood pressure, heart attacks, obesity, cancers.

We also know that salt is the main cause of water retention in the body, that excess sugar can promote the onset of diabetes or cardiovascular disease, and that a dichotomy between the number of calories stored and the energy expended - through regular physical activity - encourages weight gain.

However, in the household plate, there is often poison - especially if the fruits and vegetables from the food industry and not from organic farming are saturated with pesticides -, too much fat, too many carbohydrates and lipids: an explosive cocktail for weight gain.

To help lose weight, we often recommend a diet or a sports coach program. Discover the right eating habits to adopt: here is a top 10 of the most effective fat burning foods.

 

1. Green vegetables

So you'll have to get back into your eating habits because green vegetables are aces for limiting the growth of love handles and losing excess weight. Goals that often appear after a perfect weight calculation.

First of all, choose vegetables that are in season, fresh and organically grown: it would be a shame to treat excess weight by chemical poisoning with phytosanitary agents!

These will help to respect the acid-base balance of the body, and they are foods rich in dietary fiber. Here are the first choice vegetables that prevent an excess of stored fats:

- Cabbages,
- Broccoli,
- Celery,
- Peppers,
- Zucchini,
- Chard,
- Spinach.

In addition to losing fat, they are antioxidants and help firm the skin: they have a powerful anti-cellulite power! Zucchini, cauliflower and broccoli, for example, require a great deal of energy from the body to metabolize them and thus help to lose calories.

 

2. Eggplant, tomatoes and avocados

Eggplant is one of the champions of dieting to lose weight.

Indeed, eggplant absorbs fat and is very rich in fiber and pectin. Cooked in ratatouille, pan-fried in olive oil or in a gratin, it literally destroys toxins and absorbs calories, the ultimate way to lose weight without dieting.

A real fat burner, the tomato has a low glycemic level, is low in carbohydrates, loaded with minerals - potassium, magnesium -, vitamins and minerals essential to health. It also lowers cortisol levels and therefore helps you feel better.

Finally, avocados. The avocado is certainly caloric, but it does not make you fat, as explained on a sports coaching site. The large amount of oleic acid it contains helps to eliminate the feeling of hunger and we reach satiety more quickly. Very good and tasty in raw vegetables salad, the avocado provides :

- 160 calories per 100 grams (at this rate, we can do without a beef steak at 270 calories ...),
- Vitamins (A, B6, C and E),
- Magnesium, iron, zinc, phosphorus although in small quantities.

Containing very few carbohydrates, it contains a lot of fiber - ideal to obtain a flat stomach -, slows down the craving and thus helps to eat less, the pillar of the eating behavior to lose weight.

In addition, it is enough to consume only one avocado per day: only drawback, it is not a very ethical consumption, the avocado being often imported from Mexico, where its intensive culture represents an ecological disaster.

 

3. Protein-rich foods

We know and any nutritionist will say, to have a flat stomach or lose weight permanently, it is fundamental to move and do sports to accompany the diet, this fabulous "fat burning" diet.

Like a high-protein diet, eating certain protein-rich foods will allow the body to draw the necessary energy from its stock of calories to move during the effort. But be careful, there are several forms of protein, as well as certain foods to avoid, especially animal proteins.

Favour vegetable proteins, to reduce your body mass index (BMI), lose weight quickly while preserving your muscle mass: lean meat, lean fish, dairy products, eggs (especially the yolk).

You can therefore lose weight without depriving yourself by eating a protein diet that limits your body fat stock.

 

 

4. Seafood

We would not have thought of it, but the sea also produces many foods rich in Omega-3, vitamins and minerals and will help reduce, if not limit, accumulated fat.

Low in calories and rich in proteins, they concentrate many trace elements.

Oysters, clams, scallops, squid, crabs, octopus, crayfish, lobster and prawns are all shellfish that are very good for your health and can be used as part of a weight loss program. To be cooked in steam, without fat, with herbs or lemon.

 

5. Oat bran

Unlike rolled oats, oat bran is the flake - the oat kernel - plus the whole grain shell.

Containing more fiber, it is also lower in calories than rolled oats. Perfect for keeping your daily calorie intake program. Oat bran is rich in soluble and insoluble fiber, and helps capture accumulated fat.

Ideal to start the day, it is very good for breakfast with milk or yoghurt accompanied by strawberries, apples, bananas, etc. It also prevents hunger and snacking between meals.

 

6. Whole grains and legumes

Cereals are perhaps the most complete food in terms of diet to acquire a healthy diet: rich in carbohydrates, proteins, lipids and minerals, it is very good to incorporate them into a dish or a salad.

Very good appetite suppressant and barrier against hunger, the cereal marries wonderfully with legumes: chickpeas, peas, lentils, dried beans, etc.

And the plate can be sublimated by these nutrients:

- Oats,
- Spelt,
- Corn,
- Millet,
- Barley,
- Whole grain rice,
- Rye,
- Quinoa.

A great way to treat yourself with a hard-boiled egg, a pan of green beans with mushrooms, a slice of wholemeal bread and an olive oil sauce with garlic!

 

 

7. Citrus fruits

Citrus fruits have an excellent reputation and help keep you fit and trim at the same time. Lemons, grapefruits, oranges and clementines contain little sugar (sucrose) and large quantities of pectin, making them ideal for a sports diet.

Lemon juice in the morning, for example, helps to purify the body and facilitates digestion by acting on the stomach and liver: lemon promotes the secretion of bile while citric acid attacks fats and proteins in the stomach.

The acidity of the lemon slows down digestion and lowers the blood sugar level: masterpieces of slimming menus, it is to drink and cook without moderation!

 

8. Apples, bananas

Obviously, the apple to lose weight: the best partner of slimming products! Its satiating properties make it the number one appetite suppressant food, it is the only snack allowed. Very rich in fiber and vitamins and easy to eat, the pectin it contains helps trap calories in excess.

Apples are rich in healthy nutrients such as vitamin C, flavonoids and beta-carotene. You should eat two to three apples a day for a sufficient level of calories burned. Next, the banana: with its 75 to 130 calories, a concentrate of potassium, calcium, magnesium and vitamins is ingested in one fruit. It enhances a balanced meal and prevents hunger.

With a world production of approximately 130 million tons each year, the banana is one of the most consumed fruits in the world. India, China, Brazil, the Philippines, Ecuador and Indonesia are the world's largest producers: the banana is a very good solution for losing weight but not for the planet!

 

9. Lean cocoa, cinnamon and spices

It is often believed that chocolate is one of the culprits of overweight and it is wrongly accused. Because the real culprit is the excess, even the addiction that it causes, not the food itself.

Cocoa is a source of pleasure: it releases the happiness hormone - serotonin and dopamine - and therefore makes you want to eat more. In addition, cocoa burns calories and is an anti-inflammatory and antioxidant now recognized by the scientific community.

Another unexpected food among the "burners" of calories: cinnamon. Cinnamon is a true sugar substitute and is believed to promote weight loss because it helps the body store less fat.

Scientific studies show that cinnamon has a hypoglycemic effect that helps fight against diabetes by reducing blood sugar levels. It also fights against obesity and helps to lose weight by eating!

 

10. Drinks: coffee, green tea and red wine

Another surprise of the day: you can drink an aperitif without increasing your weight! Yes, namely, red wine. The health benefits of this beverage are proven: red wine has anti-oxidant and anti-diabetic properties - protecting against insulin resistance - thanks to the red grape used for its production.

It is also considered a fat-burning food that helps eliminate cellulite, as long as you only drink one glass. A reasonable consumption of alcohol would not tend to gain fat mass. Caffeine and green tea can also help eliminate fat. When drinking coffee, the body secretes catecholamines - adrenaline, noradrenaline and dopamine - which target fat mass and use it as energy fuel.

Thus, coffee is indicated in a weight loss diet.

Finally, tea: the second most consumed drink in the world after water, tea is a powerful antioxidant. During the day, ingested theine stimulates the body and the heart rate, and finally allows a better distribution of fat.

See, you can lose belly fat and lighten your weight effectively while enjoying yourself on your plate!