Foods for fat loss

Last week we discussed exercises for toning and how they can help you achieve the ideal physique you have pictured in your head.

This week we will take a look at some foods which will fuel your workouts and along with the exercises, aid in your toning efforts.

In my opinion, the best fat loss foods are not just ‘healthy,’ but must pass the following checklist:

(1) Not calorie dense (I have one exception) (2) Help fill you up (3) Create only a small release of insulin (4) Easy to procure/prepare

So let’s get started…

1. Beans All types of beans should be on the menu regularly. Beans provide a range of nutritional benefits including plant-based protein, fibre, vitamins, minerals, and antioxidants. A bean-heavy, fibre-rich diet is as effective as a lower-carbohydrate approach for weight loss, but far superior when it comes to improving cholesterol levels.

2. Salmon Why? Omega-3 fatty acids, of course. People who swallowed an omega-3 supplement daily and performed cardio for little more than two hours a week, reduced their body-fat percentage while simultaneously lowering their heart-hampering blood triglycerides and raising HDL (good) cholesterol numbers. Touted as one of the world’s healthiest foods, salmon has an unusual amount of omega-3 fatty acid content, providing the nutrient naturally as opposed to swallowing it in a pill form.

3. Egg whites This is a favourite of many natural body builders and fitness models because it’s 100% pure protein, containing 4 grammes of protein, 0 grammes of carbs and fat, and only 16 total calories. Want 10 egg whites for breakfast? Sure why not, it’s only 160 calories and will fill you up. An egg white omelet with some veggies and low fat cheese makes for a great breakfast, while egg white from a hardboiled egg makes for a great snack any time.

4. Green tea Green tea is an ancient beverage with modern tummy-melting powers. In a recent study out of the Journal of the International Society of Sports Nutrition, participants who were provided with a caffeine-free green tea extract experienced a 25 per cent higher rate of fat oxidation during exercise than those who received a placebo.

5. Cauliflower, Broccoli, Kale, Brussels sprouts

These types of vegetables are nutrient dense and often high in fibre, meaning they can fill you up on fewer calories and won't negatively impact blood sugar levels. Higher-glycemic vegetables like potatoes, corn, and peas don't appear to have the same satiating powers.

6. Greek yogurt People starting a fat-loss phase rid their fridge of dairy. No more! A Journal of the International Society of Sports Nutrition study determined that overweight people who exercised daily and followed a high-dairy, high-protein diet (while also keeping their calorie intake in check) lost more body fat and gained more lean body mass than people who took in the same number of calories but adhered to less protein and less dairy.

7. Bananas When bananas are blended into protein shakes, they instantly make the drink deliciously thick and creamy, which also adds more volume to your meal and more carbs to replenish you after a tough workout.

8. Apples This is a favourite of mine, because an apple is easy to carry around and eat on the go, but it is also very nutritious and high in fibre, so it helps fill you up. A medium-size apple contains 24 grammes of carbs, 3 of them being from fibre, and around 80 calories. I personally prefer the taste of red apples, of any variety. But you can choose any type as there is not much difference in the calorie content. 9. Oatmeal I love oatmeal because it’s filling, but doesn’t provide many calories. Traditional Quaker Oats have almost no sugar, but provide natural carbohydrates that will help fuel your workouts, without spiking your insulin levels.

10. Hot sauce Turn up the heat of your meals, and you can also expect to melt away more fat. Capsaicin, the compound that gives the chili peppers in hot sauces their fiery kick, is believed to be among body fat's worst enemies. It works by cranking up metabolism and enhancing fat burning. Capsaicin can also bolster satiety, resulting in improved calorie control.

Stay tuned, friends. If you need help with building muscle or losing fat, shoot me an email: emmersoncampbell@gmail.com