Many people (especially on the net) claim that you can eat fat burning food exclusively and lose weight. While I do support the idea that it's not how much you eat when trying to lose weight, its what you eat - I do not support the idea that if you eat a lot of strawberries almost to the exclusion of other foods, that you will lose weight. In fact I have heard stories where people have actually done this, eaten a lot of strawberries and pineapple because their friend said that they would help them lose weight, only to find that they'd gained weight.
Unfortunately, it's just not true that you can eat a certain food and it will help you to lose weight. There are foods such as nuts, tea, milk and medium chain triaclyglycerols and diaclyglycerols (dietary fats) that they are researching at the moment that could be considered functional foods for weight maintenance and prevention of obesity but at the moment no conclusive evidence exists1.
That's not to say that eating indiscriminately is alright either. The message about fat burning food, that I want to get across is much different to eat this and you'll lose weight. I want to define for you my view of what fat burning food actually is. There is so much speculation that to the average joe blo that wants to lose weight, it's hard to choose the fact from the fiction.
So here is my definition of what fat burning food actually is, this definition is based on my reading of the current applicable research:
Fat burning food is food that have high water content, high fiber content and high micro-nutrient content, but losing weight will also be dependent on how much the food itself has been processed, the glycemic load of the food, the portion size and how satisfying the food itself is. To add to this, lowering your total energy intake (how much calories you take in) may be dependent on how much variety you have in your diet within the food groups themselves. Sounds complicated doesn't it - well thankfully, when put into practice, it's not really. You can find a simple diagram here that explains it more simply.
Now, many people (such as the low carb supporters) are going to disagree with this definition - that's fine. I don't want to get into that right now - that's another article in itself.
So what makes me think that food high in water, fiber and micro-nutrients make it fat burning ? Well a paper written by McCrory et. al in 2000 examined recent research in this area and found that energy densities of food had at least a direct and indirect affect on total energy intake.2. Foods that have a high amount of water usually have low energy densities and contain a low amount of energy per unit of food.
So implementing these fat burning food dietary guidelines into your diet can go a long way to reducing your total energy intake and giving you a bigger chance to maintain an energy deficit (consuming less calories than you are expending).
So HOW do you implement these dietary guidelines into your diet? Follow these five simple steps:
1. Don't try and implement all the guidelines at once. First replace high energy dense foods (french fries) with low energy dense foods (apple). Once your body seems O.K. with that change, then go onto the next. Look at how much food you're actually eating - if your portions are way to large - then start reducing them in small amounts until your body is satisfied with the correct portioning. In many cases when you implement one of these guidelines, you will be inadvertently covering another.
2. Don't be lazy - make your own fat burning food. If you are a big fan of ready to made meals and snacks, its time to start making your own. Many pre-prepared meals are high in salt, and many pre-prepared snacks are either high in fat or high in sugar. So make your own, then you'll only have yourself to blame if there is something unhealthy in it.
3. For healthy eating, choose at least 3-5 vegetables and 2 fruits you love and eat them every single day. If you get sick of them, add variety and choose new ones.
4. Eat wholegrain cereal based foods. Many of these foods have a low glycemic index, which will help keep your blood glucose level stable.
5. Limit saturated fats and replace these with unsaturated fats. Many foods that are high in saturated fats, taste good and may satisfy at first, but also have high energy densities, that is they have a high amount of calories per unit of food. So watch your fat intake, it should be no more than 30% of your total energy intake.
So, I know that it all seems a bit over the top, but implement them slowly, and surely. With diligence and patience, weight loss will not seem so much of a battle. When you combine these fat burning food techniques with exercise (the other side of the weight loss battle), success will be attainable for most people.3
References:
1. Marie-Pierre St-Onge Dietary fats, teas, dairy, and nuts: potential functional foods for weight control? American Journal of Clinical Nutrition, Vol. 81 No. 1, 7 - 15 January 2005.
2. McCrory MA, Fuss PJ, Saltzman E, Roberts SB. Dietary Determinants of Energy Intake and Weight Regulation in Healthy Adults J Nutr 2000;130;276S-279S.
3. Note: Discuss any changes to your diet and weight loss techniques with your doctor or dietician. This article is for educational purposes only, and should not replace an individual consultation with a weight loss professional such as your doctor or dietician.
Copyright @ 2005 Jenny Mathers All Rights Reserved.
Authors Bio: Read the full list of fat burning food healthy eating tips at Savvy Fat Burning Food
Webmasters If you use this content, a live link to http://www.savvy-fat-burning-food.com is compulsory. I do check for those who use our articles without links to Savvy Fat Burning Foods, so be honest - otherwise you will be in violation of copyright law and terms of use of this article. For more information, click here.
It was bad enough hearing almost daily that obesity in... Read More
Are you committed to losing weight and keeping it off?... Read More
A metabolism drug like ephedrine, has shown many people how... Read More
For many years, herbalists believe that Cayenne is the most... Read More
From driving up your blood pressure and cholesterol, to increasing... Read More
I was shocked. I started to cry...After the holidays, I... Read More
Every day you walk down the street it is becoming... Read More
With weight loss comes a lot of dedication and change... Read More
Finally - you are alone. No one else is around.... Read More
An increasing trend over the last few years has been... Read More
A really easy, fast way to weight loss is walking... Read More
Dieting and Exercising ? Results all the time!To be successful... Read More
Diet PillsTaking diet pills is definitely not an effective weight... Read More
Mistake 1: Not changing your calorie plan as you lose... Read More
Now that the temptations of the Holiday season have passed... Read More
Causes of ObesityJust like there is no weight loss pill... Read More
There's a dirty little secret in the diet industry. The... Read More
The act of taking the first step is what separates... Read More
Nothing is more disappointing than hearing a gastric bypass patient... Read More
Thinking about weight loss surgery? You're not alone. Over two-thirds... Read More
Diet is a dreadful word for most of us because... Read More
The people of earlier times depended on the rich resource... Read More
Do you want to lose weight fast? While there is... Read More
It seems there are two schools of behavior patients follow... Read More
A little information if often a dangerous thing... and many... Read More
What is negative calorie effect? Whatever food we eat,... Read More
This is the second article in the series, Weight Loss... Read More
It's always great to find a protein supplement with very... Read More
1. Drink plenty of water. Our body needs a lot... Read More
The answer to the title of this article is "none."... Read More
The huge companies stealing your money by promising impossible results... Read More
Have you heard about it lately? Everywhere you look, women... Read More
Changing our eating behaviour is one of the critical lifestyle... Read More
There have been many diets and weight loss plans that... Read More
Have you ever seen an overweight rock climber or yoga... Read More
It's always great to find a protein supplement with very... Read More
In March 2003 our then 13 year old daughter, Helen,... Read More
Many people think obesity means that a person is overweight,... Read More
The purpose of this article is not to scrutinize, vilify,... Read More
Protein is an essential nutrient necessary for maintaining good health.... Read More
April 14, 2005 federal judge Tena Campbell of the federal... Read More
Control that sweet tooth. Remember that sweet things generally mean... Read More
To really understand the impact of a protein diet, it's... Read More
It is a fact that about 70% Americans are overweight.... Read More
I am Dr Patrick Flanagan, and this is the latest... Read More
If you are committed to the low carb way of... Read More
I get asked all the time, "what do you think... Read More
Some of you will not like what I'm going to... Read More
You've seen diet pill advertisements? You have read the testimonials... Read More
I am Greg Ryan, a high profile fitness expert with... Read More
So your neighbor, office mate, best friend, whoever just lost... Read More
After weight loss surgery it is important to include as... Read More
Have you been on a new diet for a couple... Read More
Body temperature is the result of your body generating and... Read More
Cellulite happens to us for many reasons. Some reasons-- like... Read More
WOW!! Here we are on lesson #10. Hasn't it been... Read More
You are going to be pleasantly surprised! Most people think... Read More
Here are seven tips for getting the calories out of... Read More
If I were asked, "what is the most difficult thing... Read More
You may be considering weight loss surgery if you are... Read More
In a gastric bypass the connection between he stomach pouch... Read More
Whenever I hear someone say they just can't lose weight,... Read More
Fifteen Secrets of Safe and Easy Permanent Weight Loss Revealed!*... Read More
If you're on a weight loss program you're under constant... Read More
Dieting is not easy. If it were, we would probably... Read More
Very few Americans are satisfied with their current weights. There... Read More
Weight Loss |