Of course, physical activity can be a lot, the constitution plays its role, moderation in the diet is essential, but we must not forget that even by properly choosing what to eat you can do something concrete to be in shape. And you can do it with a diet aligned with the project of burning fat, that is, foods that “accelerate” the metabolism. Here is a list of five common foods that can become our allies in the battle against fat. We talked about it with Dr. Elisabetta Macorsini, biologist and nutritionist at Humanitas.
Spicy foods
Eating spicy can be a great help to the body. Research has shown that eating spicy foods increases your heart rate, which in turn accelerates your metabolism. Add to this the fact that capsaicin, the chemical compound that gives chilies their characteristic piquancy, is known as an appetite suppressant. A study also found that capsaicin could help convert white fat cells (store fats) into brown fat cells (burn fats).
Green tea
Among the drinks to be considered for their anti-fat content, green tea is an excellent choice, as long as, of course, you do not add sugar to the drink. Not only is it calorie-free in itself, but it can also help to “burn” extra calories thanks to its stimulating power on the metabolism. Green tea contains, in fact, an antioxidant called EGCG, (epigallocatechin gallate) which is known to stimulate metabolism. There is one aspect to consider: with traditional green tea you should drink about five cups, which are not few, for EGCG to affect metabolism. To get the same amount of antioxidant you can, however, use a quality, matcha, a finely ground form of Japanese green tea with a concentration of EGCG at least three times higher.
Fish
If it is known that fish is an excellent food for hair, skin and nails, the fact that it contains omega 3 (polyunsaturated fatty acids essential for metabolism) makes it even more valuable because these can help to regulate appetite and stimulate metabolism. Omega 3 also help to stimulate the production of leptin, a protein hormone that helps to regulate the sense of satiety. .
The World Health Organization recommends at least 500 mg of omega 3 per week, which can be achieved by eating fish twice a week: sardines, tuna, herring and salmon are fish rich in omega 3.
Dairy products
Dairy products are known as metabolic stimulants, mainly because they contain both protein and calcium, and this combination helps to keep muscle mass intact but, at the same time, also helps to melt fats. Studies have shown that among people on low-calorie diets, those who have consumed dairy products have lost more weight than those who have not included dairy products in their diets. It should not be forgotten that in this family of foods cheese and milk can have a high content of fat and calories, which cancels out the benefits to the metabolism. The recommendation is therefore to read the labels carefully and to choose the right products with the advice of a nutrition expert.
Grapefruit
Grapefruit contains naringin, a flavanone responsible for the characteristic bitter taste, and naringenin which is a precursor to naringin.
Various studies, both in vitro and animal model, have shown that these two substances are able to promote the reduction of cholesterol and triglycerides and also have hypoglycemic effect.
Grapefruit is low in calories and can be used as a snack to resist the temptation of calorie foods. However, care must be taken to avoid the consumption of grapefruit if you are taking medication because naringin can interact with certain active ingredients. It is always better to consult your doctor before eating a grapefruit if you are taking medication.
