Are you fat phobic? Have no fear. Science has discovered a fat that actually helps to increase your metabolism and burn calories, known as ‘brown’ fat. Read on to find out which foods increase your body’s ability to burn fat.
A fat that helps you lose weight.
Brown fat keeps our bodies warm by functioning as a built-in heater, burning fuel and raising body temperature. This means that having brown fat is a good thing because it produces lots of heat by burning calories. Brown fat increases our metabolic rate, which is the holy grail of weight loss as this helps you to burn unwanted fat.
Until quite recently it was believed that only infants carry brown fat, which would disappear during adult hood. Improved imaging techniques have revealed that adults do retain a small amount of brown fat. Studies have linked higher levels of brown fat to reduced levels of obesity, which suggests that brown fat may be helpful in preventing obesity and diabetes in adults.
White fat clings to unwanted places such as your stomach and hips whereas brown fat helps to boost your metabolism and keep the weight off.
Increasing levels of brown fat
So now we know that brown fat can actually help to speed up our metabolism, how do we increase our brown fat levels?
Studies have shown that eating a high-fiber, low GI diet, which helps you to manage your insulin and blood sugar levels, helps to prevent overeating, which in turn reduces yellow fat deposits and increases brown fat.
Fat burning foods:
Calories in verses calories out, is an out dated approach to weight loss. Different foods have different metabolic effects. Incorporate plenty of the following foods into your diet to reap their fat burning benefits.
Pack in plenty of protein – lean cuts of meat such as turkey, chicken and fish, lentils, chickpeas, eggs and tofu.
By eating protein with every meal, you’ll release the hormone Glucagon that releases fat from fat cells to be used for energy.
Fill up on fibre – think oats, whole grains, lentils and fruit and vegetables.
Fibre keeps you feeling fuller for longer and helps to balance your blood sugar levels.
An apple a day keeps weight at bay
Apple peel contains ursolic acid, which has been found to increase muscle and brown fat in mice on a high-fat diet. Grate organic apples into porridge in the morning or add to salads and yoghurts.
A sprinkle of cinnamon may boost weight loss, according to a study by the USDA. The spice’s polyphenols help regulate blood sugar, keeping hunger pangs at bay. Sprinkle onto porridge, yogurts or coffee in the morning.
Spicy chilies also increase your burn thanks to an antioxidant called capsaicin. A study from the University of California at Los Angeles found that in the few hours following a meal containing capsaicin, calorie burn nearly doubled. Add chilly oil to salads and fish dishes.
Stick the Kettle on
Green tea specifically stimulates your body’s ability to burn fat in addition to overall calories and stimulates brown fat. Studies show that using green tea even without dieting causes weight loss — so using it with a weight-loss eating plan should give you excellent results. If you do not like green tea, try a supplement containing green tea extract.
Eat Essential fats
Omega-3 fats help you burn fat by helping your body respond better to a hormone called Leptin. Leptin is the Greek word for thin.
Leptin tells your brain to suppress your appetite making you eat less. Leptin also increases your metabolism by increasing your thyroid output (your thyroid regulates your metabolism). Omega 3 fats have also been shown to help burn fat around your middle.
Great options are wild-caught fish (like salmon and mackerel), fish oil supplements, and hemp oil. But make sure that the oils you use are organic and unrefined. Refined fats are stripped of their essential fatty acids and difficult for your liver to process.
Feel the freeze
Adding ice cubes to your bath or taking an icy shower lowers your body’s core temperature, so your metabolism revs up and you burn calories trying to stay warm. If that sounds a bit too chilly, drinking a glass of water loaded with ice can also do the trick.
Go crazy for Coconut oil
Rev up your metabolism & cook with coconut oil. Coconuts contain a special fat that goes directly to the liver where it can be used to increase calorie burning. Coconut oil, helps you to burn calories and improves your ability to burn other fats and is very effective at stabilizing blood sugar levels between meals. It also tastes divine!.