A lot of people still don't know there are fat burning foods that can actually increase the number of fat calories your body burns each day? These are know as free foods and are generally low in calories; in fact some of these foods are so low in calories that your body actually burns more calories metabolising them, than the total amount of calories in the food it's self.
burning foods are important for anyone who wants to lose weight and keep
it off for good, they're vital if you're one of these people who find
it hard to lose weight. No matter how much exercise you do or how hard
you diet, your genetics and metabolic make up play a vital role in
determining how fast and how much weight you lose.
differences also affect how much weight you gain when you eat too much.
One study of 12 groups of identical twins was overfed for 100 days. One
set of twins gained 29 pounds. A second set, however, gained only 13
pounds even though both sets of twins were overfed with the same number
of calories. Of course, fat burning foods won't compensate entirely for
genetic differences this ultimately comes down to a balanced calorie controlled eating regime and excersie. They will however make fighting fat a lot easier in the long run.
Types of fat
There are two types of fat "good fat" and "bad fat"
there are 4 types of fat: Monounsaturated, Polyunsaturated, Saturated
and Tran's fat, but they can still be catorigised as good and bad.
Monounsaturated (good fats)
fats are considered good fats and are said to help reduce cholesterol,
triglycerides, and blood pressure and to help control diabetes.
good fats are found in food like; olive oil, peanut oil, cashews,
canola oil, hazelnuts, peanuts, macadamia nuts, pistachios, pine nuts
and chicken fat.
Polyunsaturated (good fats) omega 3 and omega 6
fats are also considered good fats and are said to reduce
triglycerides, inflammations and tumour growth. They also help to
improve immune function and help protect against sudden death from heart
Polyunsaturated fats can be broken down into two categories: Omega 3 and Omega 6
Omega 3 is found in foods like Canola oil, walnuts, flaxseeds, hempseeds, salmon, mackerel, trout, tuna, sardines, and herring.
Omega 6 is found in foods like safflower oil, sunflower oil, sesame oil, nuts, beans and soft margarine.
Saturated (bad fats)
fats are bad fats; they raise cholesterol and increase the risk of
heart disease and stroke. In fact they are twice as potent at raising
your bad cholesterol levels as polyunsaturated fats are at lowering
them. It is difficult to eliminate these fats from your diet but one way
to reduce them is to choose fat free milk and other dairy products.
Saturated fats can be found in foods such as meats, whole milk, cheese, palm and coconut oil.
Trans (bad fats)
fats are the ugly fats; they raise bad cholesterol (LDL) and lower good
cholesterol (HDL). They increase the risk of heart disease and stroke.
Tran's fats can be found in foods like crackers, cookies, cakes,
shortening, margarine, hydrogenated oils and vegetable oils that have
been subjected to heat-damage during cooking.
Omega 3 fish oil and weight loss
recent study that was published in the international journal of
obesity, researchers want to find out if by supplementing the diet with omega 3 fish oil (good fat) would increase the number of fat calories burned in a single day.
two groups were fed exactly the same diet apart from one group were fed
6 grams of fat in the form of butter, olive oil, sunflower oil and
peanut oil, the other group were given 6 grams of omega 3 fish oil.
The fish oil group were given 8 capsules per day, 2 in the morning, 3 at lunch and 3 in the evening.
The Total daily intake of omega 3 long chain fatty acids was 1.8 grams.
The out come of the test results were fairly conclusive.
table below shows you the changes in fat oxidation, body fat, and
metabolic rate after three weeks for the groups with or without fish oil
With fish oil without fish oil
Measurement of body fat -2pounds
Measurement of daily metabolic rate 1775 calories
results show that the group who were supplementing with fish oil burned
about 1.1 milligram of fat per kilo per minute. This is roughly 26%
higher than the other group who weren't supplementing with the fish oil.
One of the key reasons as to why omega 3 fish oil
has such a powerful effect on fat metabolism is that the insulin levels
were 50% lower when subjects used the fish oil. Insulin is a hormone
that reduces the use of fat for fuel, while also promoting fat storage
in the presence of excess calories.
Insulin increases the activity of an enzyme known to promote the storage of fat.
inhibits the action of hormone sensitive lipase, which is responsible
for breaking down stored fat and preparing it for use as energy.
Insulin also activates an enzyme, which, along with fatty acid synthesis, is responsible for converting carbohydrate into fat.
put, high levels of insulin make it less likely that your body will use
stored fat as a fuel source. The drop in insulin levels when subjects
used the fish oil would have allowed more fat to be used for energy.
good doctor or nutritionist will tell you that the best way to get any
nutrient is to eat a very balanced diet. In the case of Omega 3 oil
this would be in the form of fish, sadly due to the pollution levels
found in our oceans today eating large portions of fish every day is not
advisable. The frustrating truth is that there will never be an easy
quick-fix method of losing weight that is safe and simple. However, with
a little research into the workings of the body, it becomes clear that
there are many small things you can do which add up over time to aid
weight loss and make you feel better about yourself. Taking a fish oil
supplement is a good idea for anyone wanting to make positive steps
towards weight loss.