Before going into the details of the topic, however, we must
point out that there are no real fat-burning foods, in the sense that we do not
have foods available that, regardless of the calorie balance and other known
factors that regulate weight loss, make us decrease the body fat percentage.
Nevertheless, there are some foods that, more than others, are capable of
supporting a series of effects that can reasonably be traced back to improved
possibilities of decreasing adipose tissue.
What properties should a slimming food have
To be considered a food to support weight loss, it must
certainly possess a series of properties which, as we will now see, go to give
a hand to those mechanisms that can be linked to the decrease in body fat, and
therefore:
• ability
to determine the TID, i.e. induced or postprandial thermogenesis , it is a
mechanism that causes the body to produce heat even at rest, a factor which
translates into a greater expenditure of energy to facilitate the achievement
of the negative caloric balance;
• satiating
power , some types of nutrients are able to suppress appetite, we are talking
about compounds that act on gastric fullness or on neurotransmission signals
connected with the manifestation or disappearance of hunger;
• glycemic
control , there are compounds that manage to keep blood sugars in balance
avoiding the release of insulin and cortisol, two hormones that support the
storage of fat and, the second, also the demolition of lean muscle mass;
• calories
are important, so foods with a low caloric impact, perhaps rich in fiber, are
certainly to be considered as valid if you are looking for foods that burn fat;
• increase
in the intestinal transit speed of sugars and fats, there are nutrients that
aggregate with lipids and carbohydrates in the intestine, causing less
absorption and therefore, in fact, decreasing the chances of gaining weight;
• proliferation
of healthy intestinal bacterial flora which is connected with digestion
avoiding bad absorption syndromes which are also correlated with greater
possibilities of accumulating fat.
If we also want to talk about other foods that can support
weight loss, then the compounds that reduce water retention, called draining or
natural diuretics , should also be mentioned, although they are not really
slimming . Although losing weight and losing weight are two different concepts,
in the collective imagination the two things coincide, and that is why we will
also talk about draining. These are nutrients, usually vegetable but not only,
which have the ability to decrease excess subcutaneous fluids providing the
body with a more defined appearance, in addition to the fact that, together
with water retention, toxins are also usually expelled, therefore there is also
a beneficial action from the point of view of the health of the body.
What are the most slimming foods
To go on more concrete discourses, let's make an exhaustive
list of those that are commonly considered to be the most effective foods in
determining weight loss or weight loss, also in function of the different
effects mentioned above, and therefore:
• thermogenic,
protein sources are generally better as proteins are able to modulate heat
production more effectively than carbohydrates and fats, with the same calories
introduced, although there are plant extracts that have a high thermogenic
power ;
• appetite
control, here the dietary fibers are the masters which, thanks to their ability
to absorb liquids, swell excessively helping to fill the stomach to determine
the sense of satiety prematurely and without making any calories;
• carbohydrates
with a low glycemic indexs such as oats,
these are carbohydrates that are absorbed slowly and therefore do not
generate sudden increases in blood sugar which are always accompanied by the
production of insulin, hypoglycemic and anabolic hormone which, among other
things , helps fat storage.
These are the main categories of foods that help fat loss,
but there are also specific nutrients that, usually sold in the form of
supplements, support fat loss, let's talk about:
• capsaicin
and piperine , two extracts from chilli and black pepper that increase the
production of body heat by supporting the loss of calories;
• glucomannan
, a fiber extracted from a tuber, the best for controlling appetite, absorbs
water until it increases its size by 100 times;
• alpha
lipoic acid , a compound useful for controlling blood sugar by avoiding the
release of insulin, as mentioned above;
• synephrine
, it is still an extract, specifically from the unripe seeds of the bitter
orange, causes a decrease in appetite at the nervous level.
Consumption of slimming foods, what contraindications?
As in any other field , excess is not indicated, in fact you
cannot eat only certain types of foods and you must not use too high quantities
as you could experience side effects. Based on what has already been said, here
are the side effects you could experience if you exceed with this type of food
or nutrient:
• chilli,
pepper and other foods that contain them , are contraindicated in the presence
of gastrointestinal diseases such as ulcers and chron's disease, also with
hemorrhoids they are to be avoided;
• proteins
, excessively protein foods should not be consumed in large quantities if you
have kidney failure or stones as this type of macronutrients are mainly
excreted via the kidney and may contain, especially if processed, compounds
known as oxalates that form stone aggregations;
• dietary
fiber , although it is a beneficial non-nutrient, even here, if taken in
excessive quantities, intestinal problems can occur, such as flatulence,
cramps, diarrhea and abdominal swelling;
• foods
that control blood sugar by intervening in the metabolism of sugars can create
problems for those suffering from ailments such as diabetes or insulin
resistance.
Conclusion on weight loss foods
Ultimately we can certainly say that certain foods, if
present in adequate and not excessive quantities in the diet, can certainly
assist the physiological mechanisms of body weight control. Let us therefore
remember what the rules of reasonableness must be to make the most of the
properties of these foods and without incurring adverse effects:
• always
take them as part of a well-sized and varied diet;
• do not
exceed in their use, even a nutrient considered beneficial can become harmful
if taken in excessive dose and for prolonged periods;
• always
listen to your doctor's advice before changing your diet, especially if you
have any pathology or are following drug therapies;
• always
follow a healthy lifestyle and possibly engage in physical activity to further
amplify your slimming foods.