Archive for April, 2013
Five top tips for increased fat burning:
Yes this is a statement you may see everywhere from infomercials selling their latest fad diet, Womens Weekly’s articles or pop ups on your computer. However there are numerous ways that are not exclusively diet related that CAN help you increase your fat burning potential. Remember these are tips that to really reap the benefits of you will need to change your habits and incorporate them into your lifestyle.
1. Eat more iodine rich foods
Iodine is essential for the production of thyroid hormones which are involved in growth and metabolism. There is plenty of research to show that a lack of dietary iodine may lead to enlargement of the thyroid gland, lethargy, fatigue, weakness of the immune system, slow metabolism and weight gain. The soil in New Zealand is iodine deficient and recent research of New Zealanders’ shows many are mildly deficient in this nutrient (1).
Here are some easy ways to boost your iodine intake:-
-Probably the easiest way to get more iodine into your diet is to supplement, look for a supplement that contains 150mcg of iodine, BePure ONE contains 300mcg at it’s maximum daily dose.
-Sea vegetables-kelp, wakame, arame and kobu are all rich in iodine; kelp in particular has the highest iodine concentration of any food on the planet. Including these in your diet is the BEST way to increase your iodine intake. Kelp granules are available in New Zealand here…
-Karengo seaweed from the BePure Store is sustainably sourced from NZ waters. Karengo is delicious toasted and added to some roasted seeds for a snack. Click here to view online…
-Wakame seaweed seasoning or kelp salt in shaker bottles, keep them handy on your kitchen table. In particular seaweed seasoning goes well on eggs, soups and of course has a natural affinity for fish!
-Nori is not just limited to sushi either- how about cutting up some nori sheets and adding them to salads; a sushi salad of nori, avocado, hard boiled eggs, any finely chopped raw veges and an optional dressing of rice wine vinegar and sesame oil.
-Dairy, eggs, fish and other seafood are other good sources of iodine, although we rarely get enough from these sources.
2. Consume foods that take more calories to digest than they provide
How do you eat more while losing more weight at the same time? The best way is to eat more “negative calorie” foods. These are foods that take more or a similar amount of calories to digest than they deliver to your body. Losing weight definitely doesn’t have to mean going hungry, you can quite simply eat MORE food and LOSE weight. The key factor is the TYPE of foods you are eating. The foods we are talking about here are vegetables and some fruits. The most common property of vegetables and fruits is that they have high water content.
Here are some of these foods that can be eaten in abundance:-
-Celery-a 100gram serving of celery provides approximately 7 calories, if we compare that to a 100gram serving of potato chips which clocks in close to 250 calories you can see why celery sticks are a better snack option.
-Greens are great!! Any greens that is- lettuce, rocket, watercress, spinach, silver beet, kale, mesclun.. the list goes on. If it’s green (and a vegetable) eat MORE of it!! Fill up that plate with more salad- (a mixture of mild lettuce and some peppery greens helps to add taste), bulk out your omelette with some spinach, add some chopped spinach or kale to soups a few minutes before serving and if you have a juicer throw in a few greens.
-Soups-broth based soups with lots of green vegetables are low calorie, filling and nutritious.
These negative calorie foods aren’t providing some magic negative calorie effect they are instead replacing higher calorie foods in your diet, keeping you full for longer, providing you with plenty of nutrients and because you will be eating the same or more food you can do this without feelings of restriction!
3. Eat most of your calories before 3.30pm
“Eat breakfast like a king, lunch like a prince, and dinner like a pauper”.
This old adage is indeed how many societies still structure their daily lives and meals. Your metabolism is most active just after waking as you prepare for the upcoming tasks of the day. During the late afternoon your metabolism naturally slows down as it prepares you for sleep, if you are eating a meal at this time you are filling your body with energy it doesn’t need which is more likely to be stored as fat.
You really want to try and lower your glucose stores as much as possible overnight so the next morning you will be burning fat. Late night eating should be avoided as much as possible as it may lead to weight gain and can also cause sleep disturbances.
Tips for achieving this:-
-Breakfast:- Aim for high protein/fat with some complex carbohydrates to your macronutrient profile, if you don’t know what your macronutrient profile is then click here to take the test….
Leftovers – they often taste better the next day anyway! Omelettes. Bircher muesli- soak oats, flax seeds and nuts in milk (coconut, cow, goat) or kefir- add some stewed fruit in the morning if you choose. Smoothies -try a combo of frozen banana, nut butters, milk (coconut/cow/nut), cinnamon, flax/chia seeds. Adding half an avocado to a smoothie is also a delicious addition.
-Lunch:- Leftovers can be put aside when making dinner. Frittata – have wedges for lunch with a large salad. Soup – can be made in large portions and frozen. Salads- with meat, nuts, seeds or hardboiled eggs. Grains like quinoa and brown rice also make good bases that you can add veges to.
-Dinner:- The key is to make vegetables the star of your meals. Soups are filling, tasty and low calorie. Main dishes- If you are accustomed to preparing a bigger meal at night, put aside a larger portion for lunch the next day. Eat a smaller portion at night and instead increase the vegetables you have on the side. Avoid having dessert or snacks after dinner. If you feel you need something extra after dinner have a herbal or rooibos (caffeine free) tea, some berries or a slice of melon.
4. Hot spicy foods increase thermogenic fat burning
Capsaicinoids are the principal compounds that give pungency to spicy foods such as red pepper, tabasco sauce, mustard and ginger. These pungent spices can raise your internal body temperature after a meal which can help you to burn more calories. Other studies have also shown that capsaicin was effective at mobilizing lipids and also reduced appetite (2). This makes sense as countries experiencing food shortages often have a reputation for spicy food as the hotness allows them to feel more satisfied with less food.
Spicy foods are easy to add to your diet:-
– Slice raw peppers up and add them to salads or make a salsa to go with meat and fish dishes.
-Throw a few in to your standard vegetable soup dish or stir-fry for more of a kick.
-Eggs-stuffed eggs with added chilli seasoning or spicy mustard, scrambled eggs with some grilled peppers or an omelette topped with salsa.
-A hot cocoa with good quality cocoa powder, small amount of coconut milk/cream, hot water and a sprinkling of cinnamon and chilli powder can make a delicious drink.
5. Saunering/cold showers
Using saunas and cold showers (cryotherapy) for therapeutic benefits is not a new practice. Saunering has been shown to have beneficial cardiovascular and metabolic effects and is best in conjunction with cold water therapy to help increase your metabolic rate and help you to lose weight. Cold water therapy also shows promise for those with chronic fatigue, chronic heart failure and some types of cancer. While not all of us are privileged enough to have a sauna accessible for everyday use, you can get the benefits of cryotherapy by having a cold shower (not luke warm) for a couple of minutes a day. Doing this on a daily basis will become easier and in addition to up regulating your metabolic rate you will no doubt feel more alert and may improve your immunity; definitely something that will be helpful during the winter months.
Written by BePure Nutritionist and Nutrition Researcher, Avril Turvey.
- Kovacs E.M.R, Mela D.J. Metabolically active functional food ingredients for weight control. Obesity 2006; 7:59.