Turn up the heat
Using energy causes your body to generate heat in a process called thermogenesis. This process is obvious when we exercise, but it takes place constantly, even when we sleep. All foods are thermogenic because the body must use energy to digest them. The ‘thermic effect of food’ is the amount of calories used to digest, assimilate and store nutrients from our meals, and bodies burn approximately 10% of our calorie intake in this process. A bonus is that some foods boost thermogenesis, helping you to melt fat. Protein power and the fat effect
Studies show that high protein meals produce more heat than either high-carbohydrate meals or high-fat meals. High protein meals also increase satiety – meaning you’re less likely to over-indulge at meal-time. On the contrary, high-fat meals produce a lower
thermic effect than low-fat meals, so it’s important to keep high-fat meals to a minimum if you are concerned about your weight. Fat isn’t all bad news; some fats actually set the match to our fat-burning fires. Omega-3 fats, found in fatty fish like mackerel, salmon and tuna, increase the metabolic rate, improving your ability to lose weight. Omega-6 fats, particularly gamma linolenic acid (GLA), boost your metabolism. Look for GLA in black currant oil, borage seed oil and evening primrose oil. If you don’t eat fish at least three times per week and seed oils aren’t staples in your diet, get your Omega-3s and Omega-6s in supplement form. Another important fat in your bid to lose or maintain weight is conjugated linoleic acid (CLA), a naturally-occurring derivative of the Omega-6 fatty acid linoleic acid. Studies show that this fat helps to decrease both the size and the volume of fat cells – particularly in the abdominal area. As a bonus, CLA helps to preserve muscle tissue, and keeping muscle is important because it helps you burn calories. Food sources of CLA include beef, whole milk and butter. Because these are also sources of potentially heart-damaging saturated fats, consider taking CLA in supplement form if you are trying to shed weight. Whatever foods you choose, research indicates that small, frequent meals keep the metabolism stoked and the fat-fires burning better than the traditional ‘three squares’. |
Fire-starting foods
You likely don’t need convincing of the heat-producing effect of a chili pepper. As a plus, this flavourful addition to your meals not only boosts the metabolic rate for at least 30 minutes after meal-time, they also inhibit the release of glucose into the bloodstream.
Drinking water can also raise your metabolic rate. While experts disagree on the exact thermogenic effect of water, the most conservative estimate is that drinking water cooled to 3°C causes a 4.5% increase in energy expenditure in an hour. Add some green tea to your day. Green tea not only enhances thermogenesis, but it will also improve your digestion when taken before a meal. The ‘negative-calorie’ factor
There’s a great deal of interest in the theory that some foods use more energy digesting them than they provide after they’re digested – leaving you with a net calorie deficit, promoting weight loss. Whether or not this is true, experts agree that these possibly ‘negative calorie’ foods provide an excellent minimal-calorie source of vitamins, minerals and fibre to help us fill up and feel good. Negative-calorie foods
Eat these foods for the health-building benefits they provide: | asparagus | dandelion | apple | | beet | endive | cranberries | | broccoli | garlic | grapefruit | | cabbage | green beans | orange | | carrot | lettuce | strawberries | | cauliflower | onion | tangerine | | celery root | radishes | papaya | | hot chili peppers | spinach | | cucumber | turnip |
For added benefits, eat them raw. |
|  | | Nutrient | Action | Food Source | | Boron | creates energy from fats and sugars | apples, carrots, pears | | Calcium | fat break-down
(non-dairy sources) | all sources of calcium.
Dark green leafy
vegetables, sesame seeds,almonds | | Chromium | essential for the metabolism of sugar; sugar cravings could be linked to a chromium deficiency | whole grains, dried beans, dulse (seaweed) | | Iodine | a trace mineral helps metabolize excess fats | seafood, mushrooms, sea salt | | Magnesium | co-factor for enzymes involving energy production. essential for calcium absorption | fish, apricots, bananas | | Manganese | helps regulate insulin levels; used to metabolize carbohydrates and fats (needed in minute quantities) | avocadoes, nuts, seeds | | Vitamin C | useful in reducing food cravings | peppers, tomatoes, mangoes | | Vitamin B | the entire range of B vitamins important co-factors in energy production | whole grains, wheat germ brewer’s yeast, chicken, eggs |
Fat–fighting fibre
Promoting the “burn” isn’t the only way our food choices can help us with our weight goals. Fibre-filled foods are powerful allies. Grapefruit, for example, contains approximately 15 grams of pectin, which expands in your body to curb appetite. Try eating half a grapefruit before your meal if your goal is to lose weight. High-fibre foods can also bind with fat to prevent its absorption in the digestive tract. Be sure your day contains a variety of apples, berries, cherries, grapes, oranges, peaches and pears to take advantage of this fat removal mechanism. Oatmeal is another high-fibre comfort food that helps with weight management goals because it makes you feel full for a longer period of time. This traditional breakfast choice also helps with the slow release of glucose into the bloodstream, and for added effect, helps to lower cholesterol. Along with oats, other grains can help whittle your weight by reducing your sugar-load. Dark, high-fibre breads like pumpernickel and mixed grains help you feel fuller than their white counter-parts, and don’t cause the spike in blood sugar levels associated with white and light breads. The rule of thumb for bread selection: the longer you have to chew the bread before swallowing, the better it is as a healthy food source. Whatever foods you choose, research indicates that small, frequent meals keep the metabolism stoked and the fat-fires burning better than the traditional ‘three squares’. So, go ahead and eat away at your fat. H&L Lisa Petty is a registered nutritionist and author of Living Beauty: Feel Great, Look Fabulous & Live Well (Fitzhenry & Whiteside 2005.) Please visit www.livingbeauty |
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