There are foods and foods when it comes to fat burning.
Carbohydrates break down to glucose (sugar) which is stored in the skeletal muscles and the liver via the action of insulin from the pancreas. If the body cannot store all of the glucose or use it up quickly enough, it is stored in the next safest place – adipose tissue (fat cells). High blood glucose levels and high insulin levels predispose the individual to developing Type II Diabetes, so the body will deal with glucose in preference to any other type of macronutrients (ie fats and proteins) because it has the ability to cause considerable harm. (Unchecked diabetes can result in blindness, kidney failure and limb amputation) so ensuring that blood glucose levels are within the safe range is absolutely vital for overall health and wellbeing.
The difficulty is that most Westerners have been encouraged to eat a high carbohydrate, low fat diet. Recent research has concluded that these diets are associated with Metabolic Syndrome X which is high blood pressure, high cholesterol, diabetes and obesity. All driven by insulin resistance which occurs when the cells of the body cannot absorb enough glucose, despite the presence of insulin. At my Naturopathic clinic, Getting Well Naturally, one of the most important treatments in people predisposed to Metabolic Syndrome X is to resensitize the body to insulin. There by reducing high blood glucose levels and the potential for developing diabetes.
Many people are unaware that vegetables are a valuable source of carbohydrates. In terms of fat burning, vegetables are far superior to pasta, rice, bread and crackers as they contain vitamins, minerals, phytonutrients and antioxidants. Fruit is also a carbohydrate, however, it breaks down to fructose (fruit sugar) and this can be counterproductive in large quantities in a fat burning program. Grain based carbohydrates such as those mentioned above give the body a temporary high which leads to carbohydrate craving. The other issue is that it is almost impossible to stop at one piece of bread as the more you eat, the more you want. The reason for this is that carbohydrates such as these do not turn off the neurotransmitter in the brain which tells the brain that you are full. Therefore, you will keep eating bread, etc. and the excess energy is then stored as fat. (Be aware that restricting grain based carbohydrates is very effective for fat burning and weight loss, however, if you add in these carbohydrates then the fat burning will stop until the body has dealt with the glucose.)
Bulking your meals up with vegetables is very filling and much healthier than eating rice or pasta which is really just empty calories. This is especially true of white pasta and white rice as all of the fibre and nutrients have been removed. Fibre not only keeps you fuller for longer it also provides roughage for the bowel to keep fecal material moving and not stagnating in the gut and adding to the toxic load on the body. It is not uncommon for overweight people to be carrying a couple of kilos of fecal matter in their gut which needs to be eliminated – instant weight loss! Fibre also creates the growth of good bacteria in the gut which helps to keep the blood slightly alkaline, produces some B vitamins (mood & energy) and keeps the immune system in balance and working effectively.
Aim for at least 5 vegetables a day with meals.
With increased fibre comes the need for increased water to push the waste through the bowel. Failure to drink plenty of water while increasing fibre, will result in constipation. The body is 72% water and according to our client records, any client who is overweight is also dehydrated. The body craves water but it is not very good at telling you that it needs water until you have a dry mouth which is one of the last signs of dehydration. The body will create hunger to get more water in and if the food that you eat is devoid of water, then the body will send out more hunger signals in a desperate attempt to get the water in. This frequently results in weight gain.
Aim for 2 – 3 litres of water a day for optimal hydration, as the more hydrated you are the less your fat mass will be.
Protein foods are animal foods such as fish, chicken, lamb, beef, seafood and eggs. Protein is also found in nuts, seeds and bean/legumes. Protein breaks down to amino acids, half of which are essential to the body (ie the body has to get them from the diet, as it cannot make them itself).
These amino acids are the building blocks of the body and make everything from the hair on your head to the neurotransmitters and hormones in your brain and everything in between. Overweight people are typically protein deficient. Protein is essential for muscle growth which in turn burns fat. On a fat burning program you are encouraged to eat 5 meals a day with a portion of protein in every meal. Depending on your weight you will need either 110g of protein/day or 90g of protein a day (refer to Body Composition Analysis results). Refer also to the KetoSlim table which shows the amount of protein in various foods (ie 1 egg = 10g protein). Protein also tells the brain that you are satisfied after a meal. This is very important as grain based carbohydrates tell you opposite. Protein keeps you fuller for longer and slows down the absorption of glucose. Protein is also excellent for reducing stress and depression.
Aim for 5 serves of protein daily.
Fat provides more than double the amount of energy of either carbohydrates or protein, so it is not required in huge quantities but it is essential for fat burning. Fat has a variety of roles to play in the body and diets which are deficient in fat are just a problematic as those which have too much! Omega 3 fatty acids such as those found in fish and nuts up regulate the enzymes which cause fat to be burnt for energy, whilst down regulating the enzymes which lead to fat storage. Essentially ‘you need fat to burn fat’. Omega 3 fatty acids are also wonderful for reducing bad cholesterol (LDL) and increasing good cholesterol (HDL). Fat also increases satiety after meals keeping you fuller for longer.
Aim to increase omega 3 oils in your diet or via supplementation with high potency Meta EPA/DHA (6,000mg/day or 6 x 1,000mg capsules).
Exercise is also a very beneficial activity for fat burning as it can lead to muscle development which in itself leads to increased fat burning again.
While there are many elements to an effective weight loss program, knowing the correct information is essential to optimize your fat burning.
