Carbohydrates
Since carbohydrates are primarily used for energy production, products that contain little fat and a lot of carbohydrates are in demand in sports nutrition, because. An athlete who wants to achieve success in sports must receive sufficient energy. Among them, gainers are very popular - protein supplements with a high carbohydrate content. It should be noted that this diet is only suitable for athletes seeking to conquer the highest peaks, so if your goal is to burn fat, reduce foods containing carbohydrates in your diet. Of course, you cannot completely deprive your body of carbohydrates, but preference should be given to complex carbohydrates rather than simple ones.
Simple carbohydrates are found in sweets, lemonade, white bread and similar foods. Such sugars quickly enter the bloodstream and instantly provide the body with energy, which is important for athletes who often need an energy boost.
Fast carbohydrates increase the amount of insulin released into the blood, which very quickly normalizes and provokes attacks of brutal appetite, which is dangerous for people leading a sedentary lifestyle. To prevent the onset of this condition, you should increase your consumption of slow carbohydrates, which are found in large quantities in whole grain products.
Our bodies metabolize complex carbohydrates very slowly, which naturally prolongs satiety, so you can still feel full by consuming a small amount of calories. In addition, complex carbohydrates contain a lot of fiber, which improves bowel function. Those who lead a measured lifestyle and exercise a couple of times a month should give preference to these carbohydrates.
Low calorie foods: cabbage and broccoli
These two products can rightfully be called a “brush” for the intestines. White cabbage, cauliflower and broccoli contain a minimum of calories, these products can be consumed in any volume, at any time of the day - excess fat will not be deposited in the body. Cabbage, like broccoli, can be eaten raw, boiled or stewed. Broccoli is especially useful for women, as this product normalizes estrogen metabolism in the body, in simple words, it prevents you from gaining weight.
“A diet for weight loss is often monotonous: the indispensable apples, zucchini, chicken breast... Stop: it is better to replace chicken with turkey, and include healthy vegetables with low calorie content and bright taste in the weight loss menu. After all, even on a diet, food should be enjoyable!” - recommends rehabilitation doctor, specialist in body health Sergei Agapkin.
Fat Burning Product: Grapefruit
This is the healthiest dietary product! If you add half a fruit a day to your menu, preferably before meals, your appetite will decrease, fat breakdown will occur faster, and your weight will, accordingly, return to normal faster. Grapefruit juice helps lower insulin levels, which leads to a decrease in the body's need for sweets and excessive overeating. Grapefruit is low in calories (only 40 kcal per 100 grams of product) and high in fiber. Both the juice and the pulp of this fruit burn fat, but the juice should be fresh and not pasteurized from a bag.
What to eat to lose weight: lean fish is a storehouse of microelements
Sea fish, steamed or baked, is a valuable product in the diet menu. Fish, especially red fish, contains all the necessary substances and microelements, and fats are not deposited in the body. Fish provides satiety for a long time and the energy necessary for full performance. By consuming fish at least 200 g per day for a week, the body gets rid of previously accumulated calories that have been transformed into fat deposits.
Some people need it hotter
Heat production also helps burn fat. To do this, you can move actively or periodically (but without excessively) eat spicy food. Thus, hot peppers, garlic, and mustard contain substances that stimulate the production of stress hormones in the body. The latter, in turn, act as a metabolic catalyst and increase sweating and the number of heart contractions.
Ginger occupies a special place in the list of pungent “helpers” for those who have decided to deal with excess belly fat. A separate study on its benefits was conducted by American scientists from institutions of the US National Institutes of Health. Thus, ginger has a stomach-filling effect, which helps reduce appetite. Ginger also speeds up the digestion process and stabilizes blood sugar levels, reducing insulin resistance, which also helps burn fat. Doctors make a reservation that, due to the pungency of this plant, it should be consumed with caution by those who suffer from diseases of the stomach, intestines, liver and gall bladder, as well as cardiovascular diseases.
Burn to the body
Photo: TASS/dpa/Matthias Merz
Chili peppers will also serve well for those embarking on the path of weight loss. The fact is that, as scientists have found, it contains capsaicin. This substance also blocks appetite, but more importantly, it promotes more active fat oxidation. As a result of this process, fats are broken down into fatty acids and then converted into energy.
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Whole grains - a brush for the body
The benefits of whole grains include a large amount of fiber, vitamins and microelements. The body spends a lot of energy processing whole grains; fiber cleanses the intestines and keeps you full. Porridge from the listed cereals should be cooked in water, without oil, only in this way will there be tangible benefits and a visible effect of reducing fat deposits. Whole grain products include:
- wild, brown and brown rice;
- oat groats;
- barley grain;
- buckwheat;
- bulgur;
- gray bread made from whole grain flour with bran.
What causes the body to burn subcutaneous fat?
Remember one simple axiom: “to lose weight, you need to consume fewer calories than you expend.” Just don’t make the main mistake people make and think that you can utilize the calories you take in through vigorous activity. This is a completely wrong conclusion: to make it clearer, let’s give a simple example. One Snickers eaten contains 500 calories. To expend this energy, you need to do cardio training for 45 minutes of active exercise with a heart rate of 140 beats per minute. The average person consumes 3,000 calories a day, so imagine how much activity you need. It is better to use the first method.
Hormone insulin. It is he who is responsible for transporting excess glucose into subcutaneous fat. Therefore, you need to eat foods that are not capable of causing insulin release. To do this, you need to exclude sweet foods. If you eat buns, cakes and drink ginger tea before bed, which, without a doubt, has a lot of useful substances, subcutaneous fat is not utilized: there is no reason for this. Products that burn fat in the body will only help if you establish a normal diet.
For example, you can also make a fat-burning product from a cake. How? It’s very simple: take a small piece, divide it into 10 smaller parts and consume it evenly throughout the day. After being on such a diet for 10 days, you will lose exactly the same amount of weight as on the popular orange, beet, and grapefruit diets. Naturally, such nutrition is not healthy, but it is a clear example of how fat-burning foods work.
Under what conditions do fat burning products work?
- The basis of any proper diet: high-protein, low-carbohydrate or no-carbohydrate, includes foods with fat-burning abilities. This includes animal protein, dairy products, fruits, vegetables and complex carbohydrates from whole grains. Here is a ready-made menu that will provide adequate nutrition and the correct fat-burning effect. Read all the diets carefully and you will see the main points of the following nature: It is necessary to completely eliminate fatty, fried, sweet, processed foods and trips to McDonald's.
- The diet should consist of complex carbohydrates in the morning, followed by strictly protein intake. This is necessary to ensure a positive energy balance in the body. Only moderate consumption or complete absence of carbohydrates can force the body to begin to consume fat to replenish glycogen reserves and the energy work of all body functions.
- Between meals, it is recommended to eat only citrus fruits: they do not contain large amounts of fructose, which can activate a surge in insulin. Therefore, it is completely wrong, adhering to a protein diet, to say that everything is thanks to oranges, lemon and grapefruit.
- All food should be prepared in the morning and evenly distributed into 10 meals, the interval between meals should be approximately 2 or 3 hours. This is necessary to maximize the speed of metabolic processes, to ensure the rapid occurrence of biochemical processes, as a result of which all consumed food is consumed in the form of energy.
It is this metabolic factor that 90% of people who lose weight do not take into account; everyone begins to sharply cut calories, which is also wrong. The body perceives a sharp reduction in calories as the approaching death of starvation and slows down the metabolism as much as possible, accumulating all the food in subcutaneous fat. Only all of these factors listed above, when used correctly, can rid a person of fat, and not products that promote weight loss.
Protein foods, complex carbohydrates and a number of fruits and vegetables, which are credited with fat-burning conditions, can provide the body with the necessary nutrients, vitamins and minerals. When they enter the digestive system, the body spends a large amount of energy on their absorption, without increasing the level of glucose in the blood. These products also do not cause a surge in insulin, which is why they are used for diets and give them fat-burning properties.
