Fat Burning Food - Food that burn fat
You may have good muscle size but your muscles won't look very
impressive if they are hidden under a thick layer of fat. Developing
well-defined muscles requires paying as much attention to your fat
burning food and diet as to your fat burning training program. No amount
of training in the gym will give you a rippling six-pack unless you
combine it with the right sort of fat burning eating program. That does
not mean 'dieting' though. The term 'dieting' is often laden with
negative advice and creates a negative mind-set, setting you up for
failure rather than success. Use the nutritional advice from our Diet and Nutrition
Section on the basis of your eating plan. In addition, through this
article we will help you decide on your body-fat goal and make a plan of
action to achieve it. This article gives you a clear fat-burning
strategy to shedding body fat without losing muscle. To help you devise
your fat-burning eating plan, we also provide stepby-step guidance -
based on cutting-edge science - to calculate your calorie, carbohydrate,
protein and fat requirements. Finally, we will provide you three
nutritionally balanced fat burning eating plans that you can use as the
basis for your personal fat burning diet plan.
What is my optimal body-fat percentage
It is impossible to set an optimal body-fat percentage that applies
to everyone. The body-fat level that your body comfortably reaches
without strict dieting is dependent on your genetic make-up as well as
your diet and activity. Your natural body type dictates to some extent
how much fat you carry and how readily you store it. For example, if you
are an ectomorph (narrow frame, long limbs) or mesomorph (athletic
frame, well muscled), you are naturally lean and will be able to achieve
a lower body-fat percentage than an endomorph (stocky frame, rounded
build) who stores fat easily. But, whatever your natural body type be,
you can still achieve a lower body-fat level and more defined physique
through consistent hard training and healthy eating. The important point
is to decide on a level that is realistic for your build and shape.
How low can I go?
Healthy ranges for the general population are 18%-25% for women and
13%-18% for men. But if you are a strength trainer or bodybuilder, you
may desire lower levels. Between 10 and 20% for women and between 6 and
15% for men are common among well-trained athletes - levels that are
generally associated with peak performance - but these percentages
should be regarded with some caution. If you try to attain a low
body-fat percentage that is unnatural for your genetic make-up, you may
encounter problems.
For women, a body-fat percentage that is under their individual
threshold for menstruation (14-20%) can be risky. Below this, a
deficiency of oestrogen and progesterone similar to those levels
experienced during and after the menopause can result in amenorrhoea
(cessation of menstruation). This can lead to infertility, a loss of
bone density, stress fractures and premature osteoporosis. Most experts
therefore recommend a lower limit of 14% body fat for women.
If a man's body-fat percentage dips too low, there are health risks
too. Studies have shown that when men reach a body-fat level of 4-6%,
their bodies start to feed on muscle tissue as a
source of energy and to allow them to maintain their fat stores at a
minimal level. It is definitely unwise, if not impossible, to reduce
your body fat below this level. Other studies have found that
testosterone levels plummet below 5% body fat, causing reduced sexual
drive and fertility!
How to design your fat-burning food plan
The following steps show you how to calculate your calorie, carbohydrate, protein and fat needs to lose body fat.
Step 1: Estimate your calorie needs
1. Estimate your resting metabolic rate (RMR) using the appropriate
equation in the table below. This is the number of calories you burn at
rest over 24 hours maintaining essential functions such as respiration,
digestion and brain function.
Example:
For a 28-year-old 70 kg man
RMR = (70 x 15.3) + 679 = 1750 kcal
Resting Metabolic rate in athletes(RMR)
|
Age (years) |
Men |
Women |
10-18 |
(body weight in Kg x 17.5)+651 |
(body weight in Kg x 12.2)+746 |
19-30 |
(body weight in Kg x 15.3)+679 |
(body weight in Kg x 14.7)+496 |
31-60 |
(body weight in Kg x 11.6)+879 |
(body weight in Kg x 8.7)+829 |
2. Calculate your daily energy expenditure (without exercise) by multiplying your RMR by one of the numbers below
- if you are mostly sedentary (mostly seated or standing activities during the day): RMR x 1.4
- if you are moderately active (regular brisk walking or equivalent during the day): RMR x 1.7
- If you are very active (generally physically active during the day): RMR x 2.0
Example:
For a 28-year-old 70 kg man who is mostly sedentary:
Daily energy needs (without exercise) = 1750 x 1.4 = 2450 kcal
3. To lose body fat, reduce your maintenance intake by 15%. Simply multiply the figure from 1. by 85%.
Example:
For a 28-year-old 80 kg man, mostly sedentary, who spends 3 hours/week weight training and 1 hour / week running:
RMR = (80 x 15.3) + 679 = 1903 kcal
Daily energy needs (without exercise) = 1903 x 1.4 = 2664 kcal
No. of calories burned during exercise per week = (3 x 492) + 840 = 2316 kcal
Daily energy needs (with exercise) for weight maintenance
= 2664 + (2316/7)
= 2995 kcal
Daily energy needs to lose fat = 2995 x 0.85 = 2546 kcal
Step 2: Calculate your carbohydrate needs
For moderate-intensity training lasting up to one hour, you should aim to consume 4-5 g carbohydrate/kg body weight/day.
Example:
For a 28-year-old 80 kg man, mostly sedentary, who spends 3 hours/week weight training and 1 hour / week running:
Carbohydrate needs = (4 x 80)-(5 x 80) = 320-400 g/day
Average = 360 g/ day
Step 3: Calculate your protein intake
The protein requirement for strength training during weight loss is 1.8-2.0 g/kg body weight/ day.
Example:
For a 28-year-old 80 kg man, mostly sedentary, who spends 3 hours/week weight training and 1 hour / week running:
Protein needs = 2.0 x 80 = 160 g/ day
Kcal per gram
- To calculate carbohydrate calories, multiply g carbohydrate by 4:1 g carbohydrate yields 4 Kcal
- To calculate protein calories, multiply g protein by 4:1 g protein yields 4 Kcal
- To calculate fat g, divide fat calories by 9:1 g fat yields 9 Kcal
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Step 4: Calculate your fat needs
Fat should contribute 15-20% of your calorie intake. In effect, your
fat calories are the balance remaining after you have subtracted your
carbohydrate and protein calories from your total calorie intake.
Example:
For a 28-year-old 80 kg man, mostly sedentary, who spends 3 hours/week weight training and 1 hour / week running:
Carbohydrate calories:
= 360 x 4
= 1440 kcal
= 160 x 4
= 640 kcal
Fat calories = (total calories) - (calories from carbohydrate and protein)
= 2546 - 1440 - 640 = 466 kcal
= 466/9
= 52 g
Fat Burning Diet providing 1750 Kcal
Meal |
Food |
1 |
60 gm Porridge oats
300 ml skimmed milk
1 tsp (30g) raisins |
2 |
1 portion of fruit |
3 |
1 medium (225 g) baked potato
1 tsp (5 g) olive oil spread
1 small tin (100 g) tuna (in water / brine) |
4 |
1/2 carton (150 g) fruit yoghurt |
5 (post - workout) |
1 standard serving (35 g) meal replacement shake |
6 |
1 turkey breast (150 g), grilled or baked
4 tsp (180 g cooked weight) brown rice
2 portions (200 g) vegetables or salad |
Analysis |
Total:
1750 Kcal
272 g carbohydrate (58%)
121 g protein (27%)
28 g fat (15%)
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Fat Burning Diet providing 2000 Kcal
Meal |
Food |
1 |
1 large bowl (85 g) whole grain cereal (eg. muesli, bran flakes)
300 ml skimmed milk
1 portion of fruit |
2 |
1 protein/energy bar (35 g) |
3 |
2 small rolls (90 g)
2 tsp (10 g) olive oil spread
4 slices (70 g) cooked chicken |
4 |
1/2 carton ( 150 g) fruit yoghurt |
5 (post - workout) |
1 standard serving (35 g) meal replacement shake |
6 |
1 portion ( 175 g) cod/plaice/haddock, grilled or baked
1 medium (250 g) baked potato
2 tsp (10 g) olive oil spread
2 portions (200 g) vegetables or salad
1 tbsp (11 g) oil/vinegar dressing |
Analysis |
Total:
2000 Kcal
290 g carbohydrate (57%)
136 g protein (27%)
31 g fat (16%) |
Fat Burning Diet providing 2500 Kcal
Meal |
Food |
1 |
2 slices (80 g) whole grain toast
2 tsp (10g) olive oil spread
2 poached eggs |
2 |
2 portions of fruit
1 carton (150 g) yoghurt |
3 |
1 medium (300 g) baked potato
1 small (100 g) turkey breast
Salad
1 tbsp (11 g) oil/vinegar dressing
1 portion of fruit |
4 |
1 protein or energy bat (70 g) |
5 (post-workout) |
1 standard serving (70 g) meal replacement shake |
6 |
6 tbsp (450 g cooked weight) pasta
1 small portion (85 g) salmon
3 tbsp (90 g) white sauce
Broccoli
1 portion (100 g) vegetables or salad |
Analysis |
Total:
344 g carbohydrate (54 %)
160 g protein ( 26 %)
57 g fat (20%) |
List of Top Fat Burning Foods
fat buring foods
People who have weight problems have looked high and low for solutions
that would help them loose their weight naturally. Dieting is not one of
the best ways to loose weight, though out of nothing better to do, it
is the most common approach used.
What happens though when you diet is that you starve the body for a
period of time which would result in weight loss; that "starvation"
induces binge eating after the dieting period that puts their weight
back to square one, or even end up gaining some weight. Generally
speaking, if fattening foods associated with a high fat diet are
avoided, the majority of the problem could be avoided.
List of Healthy Foods that Burn Fat
Yes, there are healthy foods that trigger fat burning hormones and that
could be used instead of dieting, to help you loose weight in the most
natural manner. Dieting here would be to switch to low fat food diet - a
diet that would eliminate all starchy and oily foods from your diet -
which even without the need to diet, are not part of a healthy eating
habit. The switching should be done to fat flushing foods. Check out the
following list of low fat foods to get an idea of what these foods are:
Apples
this fruit contains the highest percentage of a soluble fiber, called
pectin which helps you loose weight. Some reports indicate that it could
help you loose approximately 30% more weight than you would otherwise
do with a normal weight loss diet.
Garlic
the legendary garlic has the famous anti-bacterial compound called
allicin which not only boosts the immune system, but also helps to
remove cholesterol and other unhealthy fats from the blood.
Tomatoes
this wonder vegetable is also known to be a good anti-cancer agent besides helping you in loosing weight.
Carrots
this vegetable is used to fill your stomach so you would not eat anymore
rather than anything more deep - some people consume a carrot
immediately after a meal so there would be no space left in the stomach
for the dessert. In this way the fattening dessert is replaced with the
carrot which is definitely more healthy for the body.
Mangoes
mangos are excellent tasting fruits which have the least of calories while at the same time, are packed with fiber.
Oranges
this fruit as well as the other citrus fruits have plenty of Vitamin C
which is a very well known for its fat burning ability. Oranges and
vitamin C make an excellent combination against fat.
Spinach
another one of the fat flushing foods, this vegetable is well known also
for its capacity to combat anemia as well as an anti-cancer agent.
Vitamin C rich fat flushing foods
other than the citrus fruits, there are many more fruits that are rich
with this crucial vitamin. These too, could join the low fat food list
given above - cabbage, watermelon, asparagus, blueberry, beet root, and
the broccoli among others.
The foods that you have read about above are also called the negative
calorie foods, implying that these fat burning natural foods can
actually burn the calories in the body. If you combine these foods with a
simple yet regular exercising regime, you would definitely be able to
loose weight and maintain it at the levels you are comfortable with it.
So plan a diet of fat burning foods and get rid of fat the healty way
without actually dieting.
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