|There is a lot of misinformation out there on
Fat Burning in general and specific Fat Burning Foods. The basic issue at hand is that some foods with higher protein
and low fat take energy (think calorie burning) to digest and
therefore can decrease the net calorie gains. This is called the thermic effect of food.
Wikipedia states: "Specific dynamic action (SDA), also known as Thermic effect of food (TEF) or dietary induced thermogenesis (DIT), is the amount of energy expenditure above the resting metabolic rate due to the cost of processing food for use and
A good example would be if you had a
baked chicken breast that was 200 calories and it took 60 calories to digest it, your net intake would be 140 calories that were mostly
protein. In comparison if you ate a 200 calorie donut, the calories
to digest it is negligible so you would have a net calorie intake of 200
calories and these would be primarily fat calories.
Burners - Foods
So in theory if you eat more high protein foods with less fat, you benefit from the calorie burning digestive activity
(thermogenic) and end up with less net calories.
So there are fat burning foods that do exhibit this phenomena.
Depending on your current condition, the impact on your weight
loss efforts can vary. There are also food items that contain certain elements that boost your metabolism. Hot peppers contain capsaicin which is known to increase your metabolic rate and Green Tea has an element called epigallo-catechin gallate that does the same as an example.
But according to most scientific tests, the amount of calories
burned is relatively small.
But the problem is that even if the thermic effect and elements to raise your metabolism are present, it represents a very small increase in calorie burning. Little things can count,
no doubt about it, and if you include foods that have these benefits in your diet it can be beneficial. But donít expect miracles from consuming these types of food by themselves. You still need to cut back intake of calories, increase burning of calories, with any successful diet plan.
So adding these fat burning foods can help but the good thing
is they will also are very healthy choices. Foods with lean protein can take up to 30% of the calories to digest. Hereís a list of foods that do have these fat burning abilities to some extent and are lean protein foods. We also included some fruits and vegetables that have high water content and fiber since fiber also takes some energy to
|High Protein Meats & Fish
Wild Game Meats
Extra Lean Red Meats
Any Type of Fish
Youíll recognize many of these foods as recommended by most diets in their meal plans. These foods have beneficial qualities that will help anyone who wants to have a healthy diet plan. Fat Burning Foods, foods high in fiber and water content, and low fat content will help anyone lose weight. One item that really doesnít fit eight category but does have an element
(epigallo-catechin gallate) that raises your metabolism (and therefore burns more calories) is Green Tea.
I would say that instead of calling these fat burning foods, I would call them calorie burning foods. There are beneficial and even necessary essential fats that you should consume. A few good sources of fatty acids that you need come from fish and shellfish, leafy vegetables, many seeds such as pumpkin and flax, leafy vegetables, and walnuts. There are both good and bad fats, the good fats like monounsaturated and polyunsaturated fats can lower disease risk and the bad fats that are saturated and trans fats can increase the risk for many diseases.
|The bottom line is that fat burning foods
can have a good impact on your weight loss. And including these fat burning foods in any diet can be beneficial and also happen to be much more healthy for you in general. High protein and lean meats, vegetables and fruits with high content in water and fiber, can help give you a balanced diet that will certainly help with weight
loss. It all comes back to eating a balanced diet that is
both healthy and thermic in nature will help you with your
weight loss program.
Burners - Supplements?
I can say I never went down this path for a couple of reasons. First
and foremost they are not regulated very well and even the Federal
Government suggests using caution and judgment before taking any
supplement due to the lack of scientific evidence of results. You
can read their opinion and the latest regulations on dietary
supplements here: https://nccih.nih.gov/health/supplements/wiseuse.htm
and make your own decisions. The second reason is that many contain ingredients
that my digestive system is not happy with (high acid content, caffeine,
etc.) and cause me problems. But that's me, you may not have any
issues since we all are different.
in mind that if you go down this rabbit hole there are a lot of shysters
out there since the money is good and most people are looking for an
easy way to lose weight. If you watch TV at all, I'm sure you've
seen all the crazy ads and promotions on products that promise
instant and spectacular results. Celebrities indorse them, everyday
people tell you how they lost 30 pounds in 10 days, yada, yada, yada.
But if you look for any scientific proof, there is none. Buyer
beware is crucial in trying out these over hyped supplements since
they could be detrimental to your health.
you read any Body Building Magazine you'll see many advertisements
that claim everything from ripped muscles to flawless physics if you
take their fat burning supplements. Most of these supplements are created to promote lipolysis in your body (converting body fat so the
body will use it as energy). One of the reasons that you feel more mentally alert and maybe get the jitters too after taking these is that many can also crank up your body's Central Nervous
System. These supplemental Fat Burners can speed up the body's metabolism, which is necessary to help burn stored fat for energy.
you ask a Body Builder, he'll most likely recommend one of the most
popular brands like Hydroxycut by MuscleTech, MD6 by Biotest, Xenadrine NRG by
Cytodyne, or Ripped Fuel Extreme by Twinlab. You can find many
reviews if you search in Google on their names. You'll also notice
that all of them have common ingredients, maybe in different form or
amounts. The cost can vary from as low as $1 to $3 per day
important factor is that most body builders are already in extremely
good shape and are sensitive to very small changes and the results
they get may not be what you get. Read the reviews and do some
research is the best advice I can give to anyone wanting to try
supplements of any kind.
consider this, if there truly was a pill that could make everyone
lose weight and look like a body builder the 24/7 news cycle we have
now would be screaming about it? And wouldn't the drug companies be
churning out their version to sell?.
what about the common fact that what goes up, will go back down? If
you get a burst of energy from these supplements, you'll also
experience a lose of this energy at some point. Many people run into
problems with sleep, proper hydration, and building up a resistance
to the supplements. And the last reason can be a real problems for
some since they increase the amount they take daily, which will lead
to many additional problems. If you do try them, make sure you drink
more water, get plenty of rest, and if you start feeling less of an
impact, take a week off rather than increasing your dosage beyond
the recommended level.
Burners - Exercises
The key to successful fat burning with exercise is consistency. Fat is stored in
the body for energy. The body needs fat to fuel it when it works
hard. The problem comes when there is too much fat that cannot be
burned off in regular activity. It doesnít take long for fat to
build up, but it does take a while to begin to burn it off in
If you are just beginning a fat-burning exercise program, donít
be discouraged if you donít see huge results immediately. They
will come if you keep going.
The body is continually using some fat as it goes about its daily
operations. That means as you exercise, the body is using some of
the fat you have stored. After continual cardiovascular exercise
for 20 minutes or more, your brain sends a signal to the fat
deposits to let go of a flood of fat cells at once. When those are
released, the body will burn off more fat than it will if you are
resting. The first 20 minutes of your workout are important,
because the ďprime the pumpsĒ to get the fat burning process
going. But remember, the more you can keep your cardio workout
going over 20 minutes, the more productive fat burning you will
Cardiovascular workouts are those that get your heart pumping.
These are the exercises that will provide the best fat-burning
results. Many people think that the harder the workout, the better
the results, but that is not the case. For best results, choose a
moderately difficult workout and set a slow and steady pace.
Overworking your body can cause damage, which dramatically slows
down your results.
You donít want to work your body beyond what it can take, but
you want to push past the point of discomfort. You should
experience difficulty breathing normally, but you should still be
able to talk to a girlfriend with some breathlessness. The best
way to know how hard to push is to monitor your heart rate. Know
your maximum heart rate, and keep your workout in the healthiest
parameters for your body.
Now that weíve established the desired parameters for your
workout, letís look at what exercises can produce results.
You have several cardiovascular exercise options. One of the most
popular is walking. You can walk anywhere. Do you like to be
outdoors? Take a walk in your neighborhood, or at the high school
track, or in the local park. Do you hate the humidity? Walk around
the mall, or find an indoor track at a sports facility. If you
prefer to use a machine to calculate your distance, calories
burned, or heart rate, you may decide to join a gym or purchase a
Running is another popular option, though not for everyone. The
key to running is to establish a pace that you can keep going for
a long while. If you begin too fast, you find yourself dropping to
a walk, and often that walk gets too slow to be an effective
fat-burning exercise. Running too slow doesnít get your heart
rate up to where it should be. If you donít know, begin by
running on a treadmill that will help you get used to a pace that
is comfortable and effective for you.
My personal favorite is the elliptical machine because it provides
variety in muscles worked as well as difficulty. I can change the
crossramp, which is the angle at which I am climbing, or increase
the resistance without even missing a step. I can also set a
variety of programs, which keeps me from getting too bored. I like
to bring a book, watch TV, or listen to my favorite music.
Anything to keep my brain engaged helps me to cross that 20 minute
barrier and keep up that fat-burning exercise.
One of the most popular activities I see at the gym is the
stationary bike. While it is not my favorite, many people enjoy
it, and it is quite effective at fat burning. If you use the bike
with a slow and steady pace and keep your heart rate up for in
excess of 20 minutes, you are good to go!
You may also decide to play a
sport. Athletics are a fun way to engage in fat-burning activities
with friends, without knowing youíre burning fat! Try
basketball, soccer, or other sport that keeps you moving and your
heart rate up.
Remember, burning those fat deposits takes a commitment to
exercising more than 20 minutes at a time. You will see maximum
results if you commit to working out three to four times per week.
Donít be discouraged if you miss a workout from time to time.
Every workout counts when burning fat, so donít quit if you miss
two or three workouts. Jump right back in and pick up where you
Fat burning exercises can help with any diet or weight loss
program. Increasing your fat burning exercises is the best way to
burn off excess fat deposits. So find the exercise you enjoy most
and jump in with both feet. You will see the fat burn off and your
figure become more what you want it to be!
Burners - Summary
best advice is to
find what works for you and your goals. Eating the right foods and
proper exercise can help you burn off that excess fat. Always remember that we
all can be different, in body type, current condition, and what we
want to achieve in your weight loss efforts. And don't forget that
getting healthy in itself is a huge improvement regardless of your
A More Structured Weight Loss Program?
Some people need a little more help from a structured diet program. And there's a lot to be said for weight loss programs that give you step by step instructions, meal plans, and peer support. Everyone can be different and so it's really important for you to explore different weight loss methods. We have found three that we feel are all good programs that have been developed for people that need that structure and
support to lose weight. All are popular since they are designed specifically for different approaches based on your individual needs. You can find
out more about these programs by clicking here.