Most of the time, people eat healthy meals and work out passionately. The pounds start to drop off. You were feeling more toned just as you had hoped. But besides these efforts, shouldn’t you lose the fats? The amount of extra fats stored in your body is just pushing it towards danger.
Maybe most of don’t know about fats. How fats increases in your body? What percentage is good for you? This article will answer most of your questions and will also guide you about fat burning foods.
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The human body is composed of many essential constituents. Fat is one of them. The others are muscles, brain, teeth, water, lymph and blood. All these components should function properly for a healthy life. Our body can carry two types of fats: essential and storage.
ESSENTIAL FAT – the positive fat that is needed for the normal operation of the body. It is primarily stored in organs, muscles, bone marrows, and our central nervous system in minor amounts. Men hold 3% of these essential fats whereas women have 12%.
STORAGE FAT – one in our muscles, under our skin and in other parts of the body. The storage fats protect our internal body organs against injuries. Men can carry 8 to 19% of storage fats whereas women can have 21 to 35% in their body.
Besides their positive role, the storage fat can also become a danger for you if its amount increases radically. If excessive storage fat is risky for your health than inadequate amount can also trigger off some health problems.
ONE OF THE MAIN REASON OF THE INCREASE OF STORAGE FATS IS OUR DISTURBED DIET, INORGANIC FOOD STUFF, JUNK FOOD AND DRINKING OF CARBONATED DRINKS.
These calorie dense foodstuffs will add the fraction of the fat and will decrease the muscle. The result is the increased risk of heart attacks, arthritis, strokes and several other diseases.
If you looking for how to lose inner thigh fat fast or how to lose leg fat fast, then the foremost step is to get rid of these destructive fats. Proper diet along with exercise will help you in burning these fats. The secret of weight losing doesn’t involve intricate calorie-counting and weight-loss tactics. Instead, it is about working out for your body’s natural hunger.
WE HAVE ROUNDED UP A LIST OF FAT BURNING FOODS FOR WOMEN.
This is not any kind of magic, there really are foods that burn fat fast and can assist you slim down.If you are up to how to lose thigh fat for women then add these food items in your daily menus. Some of these literally melt fat fast due to their thermogenic effect while others are a powerful blend of fat-fighting nutrients, such as fiber, proteins, and carbohydrates. These keep your metabolic rate in fat-burning mode and help you easily lose thigh fat.
Control your meal portions via your hand
Your hand diet chart will guide you to lose your weight. It tells exactly that how much of the certain foods you should have in your diet, and obviously it is a lot less than you think.
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The experts at American Cancer Society says that the main reason of overweight is a lack of portion control. Many of us eat more than we should be. The research has shown that when bigger portions of the meal are served, most of us usually eat them. Because we have developed a mentality of “must clear plate.”
- Your PALM = PROTEIN–thus protein portions i.e. fish, meat, poultry should be about the size of one palm for women and two for men.
- Your CUBBED HAND = CARBOHYDRATES–so carb food, which includes bread, yogurt, beans, jams etc., should be right about the size of one cubbed hand for women and two for men.
- Your THUMB = FATS – your fat portions should be in a match with your thumb size, with the exception of nuts that should be around 2 Tbsp. per snack.
- Your HAND = VEGGIES– spreading your fingers as wide as it is possible, the open hand size will determine the vegetable portion of your meal.
- Your FIST = FRUITS AND GRAINS – your closed fist or a tennis ball will tell you about the portion of fruits, cereals, and whole grains to be included in your diet.
Here Is The List Of 32 Best Fat Burning Foods of 2017 to Lose Fats for Men and Women.
Fat Burning Foods for Women
Following are some very easy and economical fat burning foods:
32. Skim Milk
Skim milk is rich with vitamin D, protein, and calcium. Although it is fat-free, you will feel full. Skim milk takes more time to leave your stomach as compared to the drinks with fewer proteins.
31. Peanut Butter
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Peanut Butter is a good fat, which helps you to lose fat. It has great taste and keep your carvings from coming in anyway. Peanut butter is marked as a super food in the Abs Diet and suggested for use in drinks.
Besides, almond butter is another good fat, which can give you loads of creamy goodness. But peanut butter is economical from the almond butter.
30. Greek Yogurt
Greek yogurt is a healthier form of yogurt, which is grabbing attention these days. It is meant for an exclusive diet as it is packed with protein with less sugar. It can be the best alternative to sour cream, cream cheese, and mayonnaise.
It can be replaced with other fats and oils in baking, but it would be a trial and error method.
29. Cottage Cheese
The low-fat Cottage Cheese is a rich source of natural high-quality protein and calcium. The ideal use is to spread the cheese on ray crackers and enjoyed with lean meats and salad.
28. Kale
Kale can be termed as the king of vegetable as it is one of the healthiest vegetables on the planet. It not only help in burning your extra calories and fats but also detoxify your body. It is rich in calcium and iron. It lowers your blood’s cholesterol level and strengthens your immune’s system.
About four cups of kale, if daily used in a salad can super-charger the liver’s detoxification process for about 48 hours. And a cleaner body represents few carvings for fried food and sugar.
27. Broccoli
Although Broccoli seems one of the most tasteless vegetable but its wonders are just unbelievable. It is one of the healthy super-foods that helps you in shedding your extra fats. It is packed with lots of nutrients that not only fills your appetite but also nourishes your body.
It contains fibers that keep you active and healthy. Try some steamed broccoli dishes, you will find a reduction of inches from your waist. Do not go for deep fried broccoli as it not meant for weight loss by any means.
26. Asparagus
Asparagus is a multi-variant veggie that includes a stimulating fusion of nutrients. Besides, helping in weight loss, it cleans out your body from toxins and other harmful wastes. It accelerates the digestive system and retains the healthy microbes in your gut.
Dietitians always suggest to include a portion of asparagus in your diet daily.
25. Mushrooms
Mushroom is a rich source of energy and fully packed with some of the important nutrients. It enhances the metabolic rate of your body. It is generally consumed in raw form but can be cooked as well.
It is much-loved because it maintains a fine body shape and is very useful in your diet plan as it contains certain vitamins to help you lose weight.
24. Cucumbers
Cucumber, a widely cultivated food, is regarded as one of the most nutritious and low-calorie vegetables in the world. It possesses a few astounding antioxidant and anti-inflammatory qualities that give you innumerable health benefits.
The worth mentioning thing is that it has vitamin C and magnesium for the boost of some energy. It is also considered as a zero calorie vegetable as most of its content is centered on water. Moreover it also beneficial for the hydration and refreshment of your body, most importantly your skin.
23. Avocado
Avocado is an excellent idea for going on a diet. For many years, it was avoided by slimmer due to its fat content, when everything having fat in it was stamped as evil. After that, we got smart and grasped that not all fat is generated equally and good fats truly help you lose the fat you have.
Furthermore, its monounsaturated fat plumps up cell membranes, facilitating cells to better chat with fat-burning hormones. It enhances the metabolic rate by shielding the energy-producing part of cells from free radical damage.
22. Cantaloupes
It’s a great food to add to your repertoire of weight loss. It is sweet and has fiber in it that assists in stimulating your digestive system making the bowel movement easy, which is supportive to drop some weight. It goes excellent in a fruit salad with other diet-aiding fruits.
In addition, it also helps to make your skin look great. The sweet and delightful taste is difficult to resist, thus one can enjoy the taste as well. It is not at all high in calories like other fruits.
21. Green Apples
Green Apples are measured as one of the healthiest fruits in the world due to their own distinctive characteristics.They show very elevated antioxidant activities and uplift your immune system by producing a maximum number of phenol that give you actual energy.
They function more amazingly when eaten raw with the skin. They have the inbred property of carrying very low calories, high fiber and potassium that is beneficial for your human health, body form, and fitness.
20. Pineapple
Pineapple, a tropical fruit, can be one heck of delicacy. Most surprisingly, it is a low-calorie and zero cholesterol food that will make your dishes and salads delightful even if you are on a diet plan. Its tropical flavor and soft juices balance your sweet craving.
Raw pineapple is a wonderful source of vitamin C and manganese.It is also useful in hydrating and refreshing your whole body.
19. Fresh Berries
Fresh Berries are a source of divine pleasure with many health benefits.They help to reduce weight by burning out fats. They are full of many colorful antioxidants that not only make their color more attractive but also help to reduce excess fat and thereby providing energy.
These are also a rich source of vitamin C, K, and magnesium that aids to detoxify your body. No one can resist their mind-blowing taste and flavor.They also suit well with other fruits in a fruit salad. Like many fruits, they have a great amount of water and fiber which can keep you full for a long time.
18. Chicken Breast
Chicken is regarded as one of the most loved meats in the world. If you are not a vegetable fan, then go for a chicken breast diet that will offer you a sound dosage of energy. It contains low calories, high proteins, and less fat.
People usually like to have meat on the daily basis as it can be a whole meal. When you are following a particular diet schedule, always go for chicken breast rather than leg because leg has a large amount of fat and calories.
17. Turkey Breast
If you want to shed some extra kilos and bulging fat, opt for turkey breast. This sort of meat is way suitable to have in any type of physical weakness as it is a fine source of lean protein. Those who are on a no-carb or low-carb diet can have it cooked in different techniques to balance their proteins.
It is also suitable for the individuals who are on fitness training and want to build up their muscles, as it increases the metabolic rate. It actually works by multiplying the number of calories your body burns 24 hours a day.
16. Wild Salmon
Salmon being a good source of protein, is a healthy intake. It has Omega-3 that can assist to build a healthy diet and keeps you energized.
Many good recipes make it worth eating without using any extra fat, so, you can add it to your diet plan.It doesn’t grade high in saturated fats, the type that you can find in a fast food hamburger. The omega-3 present in wild salmon helps to upgrade insulin sensitivity which reduces fat from your waist. Wild salmon also galvanizes the thyroid hormone for a high-speed metabolism.
15. Quinoa
Quinoa is one of the best fat burner for women and men and is an all-star nutritional that has to be included in your weight loss plan. They are not truly cereals and sometimes termed as pseudo cereals as they are not from the true grass family.
They can be a very effective weight loss diet if they are used instead of rice, potatoes or other grains. They are rich in vitamins and minerals. A cup of quinoa contains 8 g of proteins, 5 g of fiber along with vitamin D, zinc, iron and selenium. Mix it some vegetables or nuts and get a quick dinner.
14. Oatmeal
Oatmeal is considered among top fat burners and is a good diet for those who are health conscious.
It contains fiber that will enhance our metabolism rate. It also contains minerals and antioxidants, which help in the detoxification of your body. It is also a good option for controlling your cholesterol level. So, add a bowl of oatmeal win your breakfast to lose your weight.
13. Crispbreads
Crisp Breads are whole-grain rye crackers. They are fully packed with fibers and offer a low-fat substitute to the traditional crackers. They also provide a rich mixture of plant nutrients.
12. Bulgur wheat
Bulgur wheat can also be used as a belly burner and is a rich source of protein and fiber and has less amount of fats and calories. It is the form of whole wheat grain, which is cracked and partly pre-cooked. It tastes great and turn your dish into a meal.
11. Whole Wheat Bread
Whole wheat bread is also known as whole meal bread. It made of partly or wholly processed whole wheat flour or grains. It is popular with its names of brown bread or bran bread.
It contains some of the basic minerals such as iron, copper, manganese, and magnesium etc. It has few calories and provides you ultimate energy. It accelerates your digestive system and reduces the possibility of metabolic syndrome.
10. Cinnamon
Cinnamon is an incredible weight losing agent. The studies have suggested that it has a great stabilizing effect on your blood’s sugar levels. It also helps in burning the fat contents in your body.
Basically, it regulates the glucose in your blood, which in turn increase your body’s energy. With more energy, you can work more actively that will help in shaping up your body.
Therefore, stir some of the cinnamon in your tea, coffee, and yogurt to add sweetness with no calories. Don’t ever take cinnamon on your cinnamon rolls. Sprinkle it on your diet or consume it plainly.
9. Cayenne Pepper
Cayenne Pepper has a tasteless chemical named capsaicin. According to the scientists, cayenne pepper enhances your rate of metabolism for dietary fats up to 15 to 20% for about 3 hours after eating.
In addition to that, it lowers your hunger between meals. It possibly doesn't have a big influence on weight, unless you eat less as it's spicy.
8. Protein Powder
Protein Powder is affordable and easily available food supplement. It is an effective means to boost up your protein intake. It has two types: Concentrate and Isolate. Concentrate offers a whole protein with a bit higher content of carbohydrate (about 5%). Isolate is absorbed more speedily and hence, it is great to take it just after exercise.
7. Ginger
Ginger contains essential vitamins C, B6, and minerals like iron, manganese, magnesium, phosphorous etc. It lowers your blood’s cholesterol level. Researcher says that ginger contains certain acids that will stimulate your gastric enzymes and boost your metabolism rate by 20%.
6. Olive Oil
Olive Oil would be a better alternative for many cooking oils and salad dressings that are taken as bad fats. It is a member of unsaturated fats and helps in the reduction of your weight.
It offers a clean finish and balances your healthy diet. It is used in a good number of the Mediterranean diet. Therefore, cook all of your meals in olive oil for a healthy and fresh diet.
5. Coffee
Coffee stimulates your adrenaline, which transmits the message of burning your fats the fat stores. Drinking coffee 20 minutes before your routine workout serves as an ergogenic aid. The main thing is to make caffeinated and black coffee because milk lowers its fat-burning potential.
4. Green Tea
The recent studies suggest that green tea stimulates your body to burn abdominal fat and thus promote the activity of weight loss. It contains a kind of phytochemical, catechin, which is an antioxidant and natural phenol.
Catechin helps in the reduction of fat by the stimulation of metabolism rate. It is termed as the best antioxidant drink. It will wash out all the bad fats out of the body in a much faster rate.
3. Soup
Soup can be a great option for weight loss scheme. Soup is like a surprise in your mouth as you don’t know what actual flavors are going to delight your taste buds. It is normally a broth-based which is actually not creamy.
Various foods can also be mixed to make a single grand soup dish full of minerals, proteins, and vitamins. It supplies you the fewest finest calories. A low-calorie satiating meal can also be made out of soup by adding chicken, cut-up vegetables or beans and their benefits double. It improves your digestion and keeps you healthy and fit.
2. Salad
The addition of salad is another way to fill up before a meal. Lettuce in salad has an abundant water content that takes up enough room in the stomach. Because of this, there is less space for fattier foods that may come later in the meal.
Try to make your salad appealing by adding a diversity of fruits and vegetables or grated cheese. In the end, be cautious about garnishing which may add a lot of calories.
1. Egg Whites
An egg is complete energy and makes you feel healthy the whole day. This dairy product is loaded with the enormous amount of protein and calcium. The egg white which is nutritional yet low in calories is preferred to yolk that is high in cholesterol and carries more calories.
Egg whites also provide a fine amount of sodium and potassium and are considered as a good substitute for any sort of protein related foods.
It is no surprise that the foods you have suspect all the time, are actually good and healthy for you. Therefore, you have to make an absolute comparison among the pre-packaged, heavily processed foods available at your supermarkets and restaurant across the country. Next time you for shopping, fill your chart with the above mentioned healthy foods. Start infusing your body with these fat burning food as they will keep you slim and trim.
