Below are a few nutrients that can help torch the winter fat right off and get your body warm-weather ready!
Omega-3 Fatty Acids: Aside from the benefit of lowering your triglyceride levels, omega-3 fatty acids play a role in fat reduction as well. They also help boost mood and curb your appetite! Some sources of omega-3 fatty acids are:
- Fish
- Beans
- Seeds
- Nuts
- Spinach
- Canola and soybean oil
- Broccoli
Calcium: While we all know the benefit calcium brings to our bones, it also aids in fat burning! Calcium binds to fat in your GI tract, preventing some of it from getting absorbed into your bloodstream. It plays a key role in regulating how fat is stored and broken down in your body. Some great sources of calcium are:
- Plain, non-fat yogurt
- Soy/regular milk
- Cheese
- Tofu
- Salmon
- Collard greens
Vitamin D: Not that you needed one before, but I'm giving you a reason to go on vacation and soak up the sun! Vitamin D helps to burn fat for a variety of reasons. When you have adequate levels of Vitamin D your body releases more leptin (the hormone that sends the signal to your brain telling you "you're full!"), so you'll eat less but feel satisfied. Vitamin D also works with Calcium to reduce production of coritsol (the stress hormone that causes belly fat). Below are a few sources of Vitamin D (aside from the Sun) :
- Salmon
- Tuna
- Plain yogurt
- Milk
- Eggs (Vitamin D is found in the yolk)
- Orange juice
Monounsaturated Fats: Not only do monounsaturated fats lower levels of LDLs (the bad cholesterol) but they also are more likely to be burned as fuel, which means they're less likely to stick to your midsection! Foods high in monounsaturated fats have been shown to keep blood sugar steady and reduce your appetite. Below are a few sources of monounsaturated fats:
- Olive oil
- Avocado
- All-natural peanut butter
- Almonds/pistachios/hazelnuts/pecans
Protein: From last month's post, you all know the POWER of PROTEIN, but I couldn't help but add it to this month's post as well because of how crucial it is to fat burning! Foods high in protein help to sustain muscle mass while losing weight. This helps keep your body composition in check by losing FAT and keeping lean MUSCLE. Eating a high protein diet helps decrease triglyceride levels and aids to activate a sluggish metabolism. Below are a few sources of this wonderful nutrient:
- Eggs
- Chicken/beef/pork/turkey
- Cheese
- Whey protein
- Beans
- Soy
- Fish
Water! Water may just be your best ally in the fight against fat! Drinking just 2 cups of ice cold water can help boost your metabolic rate by 30%! Drinking a glass of water before each meal can save you calories and help you get fuller, faster. So by all means, drink up!
A lot of the foods listed above have many overlapping nutrients that can aid in fat loss. Find your favorites and have fun trying out new recipes! Have a happy/healthy month fit friends!!
