Top ten foods to help you get in shape for Christmas
Published 17 October 2012 | Ripped to Shreds
It’s the time of year when thoughts start to turn towards Christmas and planning those all-important party outfits.
So here’s the Ripped To Shreds top ten list of foods you should be looking to include in your diet if you’re looking to boost fat-burning and show off a leaner profile.
The Ripped To Shreds report is co-authored by personal trainers Shaun Petafi and Dean Connor and aims to dispel some of the established myths around eating habits.
Here are their Top 10 Best Fat-Burning Foods:
All nuts do contain some amount of the Omega-3 fat alpha-linolenic acid, but most only contain trace amounts. The real fat hero in most nuts is mono-unsaturated fats. Walnuts are actually a rich source of omega-3s. One ounce provides almost 3g of alpha-linolenic acid.
2. Gluten free oatmeal
This very slow-digesting carb keeps blood sugar and insulin levels low, so fat burning can stay high. In fact, research has shown that athletes who consume slow-digesting carbs in the morning burn more fat throughout the entire day and during workouts than those consuming fast-digesting carbs.
The mono-unsaturated fats found in avocados are burned readily for fuel during exercise and encourage fat burning. Avocados also contain a very interesting carb called mannoheptulose, a sugar that actually blunts insulin release and enhances calcium absorption, both of which are critical for encouraging fat loss.
This fish is one of the richest sources of the Omega-3 essential fats EPA and DHA. Unlike flaxseeds, which provide a type of Omega-3 that has to be converted into EPA and DHA, salmon provides your body a direct supply of them with no conversion required. This way you know you’re getting a direct supply of the fats that turn on fat burning and block fat storage.
A study from the Scripps Clinic (San Diego, California) reported that subjects eating half a grapefruit while maintaining their normal diet lost an average of 4 pounds over 12 weeks – and some lost more than 10 pounds without even dieting! Results were likely due to grapefruit’s ability to reduce insulin levels and to a chemical in grapefruit known as naringin, which prevents fat from being stored in the body.
Yes, it’s a sugar, but it’s fairly low on the glycemic index. Keeping insulin levels low and steady is critical for maintaining a fat-burning environment in your body. Honey is also a rich source of nitric oxide (NO) metabolites; ultimately, that means it actually encourages fat release from
the body’s fat cells.
7. Peanut Butter
A source of helpful mono-unsaturated fat that can actually aid fat loss. What’s funny is that many food manufacturers make low-fat peanut butters! Of course, they replace these healthy mono-unsaturated fats with carbs, namely sugar. Avoid these and stick with natural peanut butters that don’t add the type of fat you surely want to avoid – trans fats.
8. Chili Pepper Flakes
Hot peppers contain the active ingredient capsaicin, a chemical that can enhance calorie burning at rest as well as reduce hunger and food intake. The boost in calorie burn is particularly enhanced when capsaicin is used with caffeine.
This fibrous vegetable doesn’t provide many net carbs or calories, but it can make you feel full – one reason why it’s a great food for getting lean. Broccoli also contains phytochemicals that can help enhance fat loss.
10. Extra virgin olive oil
Like avocados, olive oil is a great source of mono-unsaturated fats. Not only do they lower levels of the “bad” type of cholesterol and improve cardiovascular health, but they’re also more likely to be burned as fuel, which means they’re less likely to be sticking around your midsection.