Food. It’s something that every one of us needs to survive and to remain healthy. We have the most unbelievable choice of food in today’s modern world and while some of them are nutritious and good for us, there are many that are not.
The nutritious healthy foods help us to stay slim while the bad calorie dense foods make us fat.
Now, it’s some of these healthy foods in certain combinations that may become ‘calorie burning’ foods, which basically means a ‘food that takes more calories to digest than it does to consume’.
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An example would be a protein food like a juicy steak fillet. Certain food combinations do cause the body to work harder during the digestion process, therefore reducing the number of calories the body retains. So, lets take a look at some great food combinations that can help you to stay slim by burning those extra calories.
Salmon and scrambled eggs
It’s widely known Salmon is rich in Omega 3 fatty acids, which may help reduce stored fat by reducing cortisol (stress hormone) levels. Being a protein combined with good fats, it takes the body longer to breakdown and digest, so using more calories in the process. Adding this to scrambled egg, which is also full of protein and can be very filling, is a great combination to help you lose weight.
Scrambled egg and avocado
Once again scrambled egg throws up a great combination but this time with avocado. Being a great source of protein scrambled egg takes longer to breakdown in the stomach and foods that take longer to breakdown uses more calories! Also, unlike excess carbohydrates that get converted into fat, this process doesn’t happen when you eat protein. The avocado has a unique combination of essential fats and antioxidants that helps to keep inflammation down and keeps blood vessels in check. Avocado also has around 14 grams of fibre, which helps ramp up your calorie burn.
Raw vegetables with avocado oil
I’m sure many of you like me enjoy a plate full of healthy diverse vegetables, but how many of you actually eat them raw? Low calorie veggies like broccoli, cauliflower, green beans, etc…all force your body to use energy to digest these foods, and therefore elicit a thermogenic response within the body that actually helps to burn more fat. The amount of energy your body uses to simply digest these raw veggies far outweighs the actual calorie content of the veggies themselves. You ingest lots of vitamins and minerals and fibre to boost a thermogenic effect and keep you feeling full despite the little amount of calorie content. Then add a little avocado oil for dressing to really ramp up the calorie burning process as well as helping your body uptake the nutrients from the veg by a whopping 20%! Tastes great too! Avocado oil contains monounsaturated fats like oleic acid, which are much more likely to be utilised by your body as a slow burning energy source than saturated fat. The fibre and good fats help you stay fuller for longer, thus keeping you from snacking on unhealthy foods.
Steak fillet and cayenne peppers
A nice juicy lean fillet steak is another great food to aid the body in burning more calories. If you can remember the last time you ate one for dinner, you’ll know just how much chewing you had to do to get a piece past your throat. A steak is high protein and therefore takes longer to digest, and the digestive process itself burns calories. The longer your body is digesting food, the more calories it burns. To get the maximum effect from eating a steak, try eating it for breakfast. Cayenne pepper has long been touted as a weight loss supplement and eaten in it’s natural form, may help the body burn more fat. Capsaicin the active ingredient or secondary metabolite in cayenne, causes an adrenaline rush, which in turn “orders” the brain to burn fat. Cayenne pepper can only help with your weight loss but it won’t be the sole factor.
Black coffee with coconut oil
We all love a cup of coffee first thing in the morning, but were you aware of coffee’s thermogenic properties? Caffeine is a powerful stimulant and pushes you to be more active throughout the day which may increase your metabolic rate so in affect burn more calories. Research shows that the antioxidants and caffeine in coffee can increase your metabolism by up to 4%. Add to the mix a teaspoon of coconut oil and you increase this calorie burning stimulant! Coconut oil mostly consists of MCTs (medium-chain triglycerides). MCTs are absorbed quickly by the body and therefore quicker to use for immediate energy. They enhance ketone (broken down fat cells) production which have a therapeutic and nitrogen retention (protein sparing) affect. Diets rich in MCTs have also been shown to increase energy expenditure and metabolic rates, as well as suppressing your appetite.
Chicken breast and Almonds
For those of you that have the time and enjoy a hearty breakfast, why not try a whole chicken breast with a couple of handfuls of Almonds to kick start your body in calorie burning mode. Again like the steak I mentioned earlier, the whole chicken breast takes time to chew and therefore to digest, so increasing your body’s calorie expenditure. Then by adding a couple of handfuls of Almonds that contain useful nutrients like Vitamin E, good fats such as mono-saturated fat, oleic oil which cuts hunger very quickly and fibre, which is very filling and provides bulk to food without adding calories. They are also full of B vitamins and zinc, which helps stop sugar cravings. Together they make a great combo!
Green tea and Ginger
Green tea and ginger have long been touted as having thermogenic properties. In previous human studies, the authors showed that consumption of green tea increased thermogenesis, which is the generation of body heat. This occurs as a result of normal digestion, absorption, and of metabolised food as well as energy expenditure and fat loss in healthy men, suggesting that green tea may be an effective way to burn more calories.
Ginger is a spice and gets it’s flavour and thermogenic quality from its combination of two compounds, gingerol and shoal. Ginger also has anti-inflammatory, anti-hypertensive and stimulatory effects on the gastrointestinal tract. A study published in the journal of Metabolism has suggested that consuming a breakfast with just 2 grams of dissolved ginger powder enhanced thermogenesis and promoted satiety and thereby has a potential role in weight loss. So add a touch of ginger to your morning green tea to ignite your fat burning start to the day!
While some of these calorie burning combinations may not be as effective on their own, taken consistently in synergy can only help the purported affects for boosting your thermogenic rate. This in turn will help your body to burn those extra calories allowing you to lose weight safely and steadily.