Foods that helps in your tummy reduction
You must have repeatedly read this. It works. But research studies also suggest that carbs helps in tummy reduction. When scientists fed rats a diet rich in Resistant Starch, it increased the activity of fat-burning enzymes and decreased the activity of fat-storing enzymes. This means that the belly-fat cells were less likely to soak up and store calories as fat.
There are two types of fibre: soluble and insoluble. Soluble fibre slows digestion and helps you
feel full for longer. It may also help to prevent or control diabetes because
of its effect on blood sugar, and is related to heart health because it can
help lower LDL or "lethal" cholesterol. Insoluble fibre adds bulk to
your waste, helping to prevent constipation and keep your bowels working well.
We need both types of fibre in our diets.
Studies show that acidic foods such as vinegar and lemon juice work like lighter fluid in your body's fat incinerator, increasing carb combustion 20%-40%. Researchers believe the acids blunt insulin spikes and slow the rate at which food empties from your stomach. Fermented foods like less oily pickles and yogurt are also good sour options.
Consuming how
much is too much is troubling every mind. Feeling full is one reason that
people stop eating. Short-term studies indicate that the volume of food people
eat at a meal is what makes them feel full and stop eating, rather than the
calorie content of the food. Dietitians
and other Health care professionals need to provide sound, scientific
information when they advice people to eat foods that help them stay healthy,
which includes maintaining a suitable weight. This blog will brief you about
the foods that can helps in your tummy reduction.
- Reading Food Labels is a must.
All food labels list "Calories" and "Calories from Fat" in a given serving of food. Calories are obtained from three essential nutrients: fat, carbohydrates and protein which are measured in grams. Every gram of fat yields about nine calories while carbohydrates and protein only yield four calories per gram. Therefore, foods that are rich in fat can really drive up calorie counts. In general, high fat foods are those in which the amount of calories from fat exceeds 25-35 percent of the total calories. Due to the high-calorie nature of such foods, it's important to consume them in moderation
A small food packet
could be loaded with calories. Check the content thoroughly. Avoid foods having
high fructose corn syrup which is
mostly used to sweeten soda,
commercial baked goods, condiments, etc.
- Eat more protein.
There is convincing evidence that a higher protein intake increases thermogenesis and satiety compared to diets of lower protein content. The weight of evidence also suggests that high protein meals lead to a reduced subsequent energy intake. Some evidence suggests that diets higher in protein result in an increased weight loss and fat loss as compared to diets lower in protein, but findings have not been consistent
About 25%-30% of the calories in each gram of protein are burned in
digestion, compared to only 6%-8% of the calories in carbs.
Wow factor: You save 41 calories every time you substitute 50 grams
of protein for an equal amount of carbs.
- Cut Carbohydrates.
You must have repeatedly read this. It works. But research studies also suggest that carbs helps in tummy reduction. When scientists fed rats a diet rich in Resistant Starch, it increased the activity of fat-burning enzymes and decreased the activity of fat-storing enzymes. This means that the belly-fat cells were less likely to soak up and store calories as fat.
What carbs to include then- Choose ones with a low Glycaemic index (GI) >It is a measure of how quickly foods break down and send blood sugar up. The slower,
the better. Bad high-GI carbs create blood sugar spikes. Good carbs include
most fruits and vegetables; 100% whole-grain-cereals, breads, crackers,
whole-wheat pasta and couscous, plus brown and wild rice; and beans, lentils,
and other legumes.
- Role of Fibre.
Their
bulk takes up space in your stomach, helping you feel full and eat less.
There are two types of fibre: soluble and insoluble. Soluble fibre slows digestion and helps you
feel full for longer. It may also help to prevent or control diabetes because
of its effect on blood sugar, and is related to heart health because it can
help lower LDL or "lethal" cholesterol. Insoluble fibre adds bulk to
your waste, helping to prevent constipation and keep your bowels working well.
We need both types of fibre in our diets.
Food sources : Broccoli,Apple,Pears,Carrots, Parsnip,Sprouts,Beans, Legumes, Amaranth, Quinoa, Whole Grains, Spinach, Flax Seeds, Chia Seeds.
- Salad toping.
Studies show that acidic foods such as vinegar and lemon juice work like lighter fluid in your body's fat incinerator, increasing carb combustion 20%-40%. Researchers believe the acids blunt insulin spikes and slow the rate at which food empties from your stomach. Fermented foods like less oily pickles and yogurt are also good sour options.
- Coconut oil is the world’s most weight loss friendly fat.
Several studies show that just by adding coconut oil to your
diet, you can lose fat especially in the
abdominal cavity. There is also some evidence from animal studies that Coconut
oil which is rich in medium chain fats are stored less efficiently than other
fats and they are metabolized differently than the longer chain fats.
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- Work out is a must, I must say.
Studies have shown that exercise significantly
increases mental acuity. Working out before your day officially begins allows
you to start each day with a fresh perspective.
A commitment to a regular workout regimen will increase your fitness level,
improve your health and generate a greater sense of mental wellbeing.
- Some home remedies, good for fat reduction.
- Green Tea, Dandelion Tea
- Lemon water
- Cranberry juice Use of Garlic, Fish Oil, Chia seeds
- Ginger-lemon-honey Tea
In my next blog, I will
brief you about the diet according to your workout. What foods to be taken pre
and post workout. So, stay connected and be healthy.
