Foodsto Help You Lose
You can lose weight without starvingyourself or drastically restricting your food choices. You can eat reasonableportions and put in reasonable workouts at the gym, and you can shed fat whileyou do it.
How? It all comes down to eating the right combination of foods--foods thatwill shift your body out of fat-storage mode and into fat-melting mode.Specific vitamins and nutrients can actually help to flip an internal switchthat signals cells throughout your body to burn more calories, wasting many ofthose calories as heat. Without these important nutrients, the oppositehappens. Your body holds onto fat. Your metabolism slows and your weight-lossefforts become an exercise in futility.
Optimize these critical fat-meltingnutrients so you can finally drop those stubborn pounds and keep them off forgood. In this way, you can still consume reasonable portions and put in areasonable amount of exercise. Yes, you still have to watch your portions. Yes,exercise is still important. But fat-melting foods work in your favor so youcan eat and move in a way that is reasonable, effective, and realistic forlife.
How It Melts Fat: Study after study shows that vitamin Dhelps to ensure body cells listen and respond to insulin, a hormone secretedfrom your pancreas. One of its jobs is to help glucose get into body cells,which burn glucose for energy. How well insulin pushes glucose into cells iscalled "insulin sensitivity." The more sensitive your cells are toinsulin, the better. The less sensitive they are to insulin, the more likelythe calories you eat will end up in your fat cells.
When levels of D are low, levels of parathyroid hormone (PTH) rise. Higher thannormal levels of PTH trigger a series of reactions that eventually lead to fatcells converting sugar into fat and hoarding fat rather than releasing it to beburned, explains Michael B. Zemel, PhD, director of the Nutrition Institute atthe University of Tennessee in Knoxville.
A lack of vitamin D may also interfere with leptin, a hormone that signals yourbrain to stop eating. Your body doesn't know when it's full, so you continue toeat.
How It Melts Fat: Calcium is amineral that works in tandem with D to help you shed fat. Calcium is stored infat cells, and researchers think that the more calcium a fat cell has, the morefat that cell will release to be burned. Calcium also promotes weight loss bybinding to fat in your GI tract, preventing some of it from getting absorbedinto your bloodstream.
How It Melt Fat: In addition to keeping hunger in check, eating protein atevery meal helps to keep body composition--the amount of fat relative tomuscle--in better proportion. Along with calcium and D, protein helps you topreserve muscle mass as you drop pounds. A recent study out of the Universityof Illinois found that women who consumed protein twice daily lost 3.9 percentmore weight than women who consumed less of it on a diet. They not only lostmore weight, they also got stronger as they did so, with their thigh musclesalone ending up with 5.8 percent more protein at the end of the diet thanbefore.
How They Melt Fat: omega-3senable weight loss by switching on enzymes that trigger fat-burning in cells.They also help to boost mood, which may help reduce emotional eating. And omega3s might improve leptin signaling in the brain, causing the brain to turn upfat burning and turn down appetite. Fatty fish like salmon (which are also highin vitamin D) are one of the richest sources of this fat. Other foods, such assome nuts and seeds, contain a type of fat that can be converted into omega-3safter ingestion.
MonounsaturatedFatty Acids (MUFAs)
How They Melt Fat: One Danish study of 26 men and women found that a diet thatincluded 20 percent of its calories from MUFAs, atype of fat found in olive oil, nuts, seeds, avocados, peanut butter, andchocolate, improved 24-hour calorie burning by 0.1 percent and fat burning by0.04 percent after 6 months. Other research shows that MUFAs zero in on bellyfat. Specific foods that are high in MUFAs--especially peanuts, tree nuts, andolive oil--have been shown to keep blood sugar steady and reduce appetite, too.
ConjugatedLinoleic Acid (CLA)
How It Burns Fat: CLAs are potent fat burners that are found, along with Dand calcium, in dairy products. They are fatty acids that are created whenbacteria ferments the food in the first part of the stomach of cows, sheep, andother ruminant animals. The CLA that is created through fermentation then makesits way into the meat and milk of these animals.
When we consume these foods, the CLA helps blood glucose enter body cells, soCLA can be burned for energy and not stored as fat. CLA also helps to promotefat burning, especially in muscles, where the bulk of our calorie burning takesplace.
Note: There's a downside to this fat melter. Most of these studiesinvolving CLA were performed using huge amounts of CLA--amounts that you'd onlybe able to consume if you ate 40 pounds of beef at once. (We don't know aboutyou, but we certainly can't eat 40 pounds of beef for dinner.) While you mightnot be able to consume enough of it through food alone to melt off a hugeamount of fat, but you can consume enough of it to help nudge your metabolisminto a fat-burning state. And when you add it to the other fatmelters--especially the D, calcium, and protein--you will create the perfectenvironment for total-body fat burning.
How They Melt Fat: Polyphenols are the antioxidants that give green tea itshealth-and metabolism-boosting punch. Research shows they boost restingmetabolic rate by up to a whopping 17 percent, helping the body to burn morefat. One recent study done on rats found that EGCG, the polyphenol in greentea, blocked weight gain and prevented metabolic syndrome when rats were fed ahigh-fat diet. You can actually feel this effect after you drink the tea. Yourbody will literally heat up as your cells waste calories as heat. Green teais a great winter elixir for that reason. Drink a cup whenever you feel chilledand are tempted to eat even though you are not really that hungry. The tea willwarm and soothe you, reducing hunger and cravings.
Read more at Women's Health: http://www.womenshealthmag.com/weight-loss/the-vitamin-d-diet#ixzz2APfJ753k Womens Health is in no way endorsing any specific products.
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