Behind the Fat Burner Diet
When people want to get rid of fat, they only need to consume less energy through their diet than their body requires.
Or, they can get into sports and consume more energy to get back to negative calorie balance.
A calorie is the amount of energy needed to heat one liter of water from about 15° C to 16° C. And we take these daily through food.
Advocates of the fat burner theory assume that there are certain components in food that stimulate metabolism and the burning of fat.
For example, protein and vitamins C and B6 are supposed to stimulate the secretion of the growth hormone, somatotropin.
Formed at night, it causes muscles and cells to renew. For this purpose, it needs fat as fuel which comes from the cells.
A similar fat burner effect is attributed to the minerals and trace elements chromium, magnesium and iodine and to the protein building blocks choline, L-carnitine, methionine and taurine.
The special fat burner substances in combination with low-fat mixed diet should bring a weight loss of two kilos per month.
Fat Burn and Exercise
It has long been known that the body likes to lose its fat at low intensities, especially when training takes a long time.
Though it makes perfect sense because most of the energy in fat is in it.
Unfortunately, this also leads to the prejudice that only at low intensity exercises like slow running or walking from 30 minutes upwards could ever burn fat.
This is not correct. The body uses fats as an energy source within the first few minutes of exercise and it increases in percentage during longer training sessions.
It’s right to say, in percentage terms, that the body metabolizes or burn more fats in a relaxed, long workout. But it’s wrong to think not to do any other sport other than running or walking.
Boost Fat Burning with the Right Food
The fat burner diet is based on a low-fat, fiber-rich mixed diet. People who want to lose weight should eat certain foods which boost fat burning.
These include whole grains, fruits, vegetables, potatoes and legumes. Low-fat dairy products and cheese can be included but with only up to 45% fat.
There should be two to three servings of meat, fish and eggs per week.
Some fat burner concepts recommend pineapple, papaya or kiwi. Vegetables such as spinach, corn salad, broccoli, paprika and very sour fruits such as citrus fruits and berries all have fat burning properties.
In addition, special dietary supplements such as apple cider vinegar capsules, L-carnitine or fat-melting teas such as Pu-erh tea melt away fat deposits.
There are different fat burner guides, but if you eat the following foods regularly, you will feel better, have more energy and will burn fat much easier.
However, you should avoid eating unhealthy foods at the same time.
The following foods are easy to incorporate into your daily diet and help your body burn fat:
This miracle weapon helps burn fat, makes you fit and is anti-inflammatory.
Green tea contains flavonoids, phytochemicals which have antioxidant effects and have a positive influence on human health.
In addition, green tea contains the antioxidant EGCG, which studies found aids in weight lose and helps prevent brain diseases.
2Unsaturated fatty acids
These fatty acids are good for the heart and increase the proportion of “good” HDL cholesterol in the body.
They are found in olive oil, sunflower seeds, almonds, walnuts, avocado, fish such as salmon, herring, mackerel and trout.
3Omega-3 fatty acids
Studies have shown that diets high in omega-3 fatty acids and low in omega-6s are good for your health.
This does not mean that omega-6 fatty acids are bad, but it depends on the right ratio.
There should be no more than four times as many omega-6s as omega-3s on your diet.
Omega-6 fatty acids are found in red meat and animal fats (dairy products) and salad oils.
While omega-3 fatty acids sources are linseed oil, rapeseed oil, hemp oil, walnuts, flaxseed and fat fish such as salmon.
4Fruits and vegetables
Of course, eating fruits and vegetables every day is important to stay healthy because they contain good nutrients and fiber. And some contain more than others.
Include in your diet broccoli, apples, papaya, berries, pineapple, mushrooms, and spinach in your diet.
Spices such as turmeric, ginger, garlic, cinnamon, and chilies help prevent certain diseases.
So, try to use them as often as possible when cooking, especially turmeric because it prevents fat accumulation.
Water helps flush out toxic substances from the body and increases the number of calories you burn.
Drinking 1 to 2 liters a day should be enough to aid in weight loss but remember to drink more if you train a lot.
Whole grains help control insulin response in the body because of its high fiber content.
They are also rich in vitamin B which reduces homocysteine, a hormone that causes damage to the blood vessels if it is too high in the body.
Fat Burn or Weight Loss
The fat burner theories lack scientific basis. Because in reality, weight loss is more due to the low-fat mixed diet than on fat burner substances.
Training in fat metabolism is not the deciding factor in losing weight. If you want to lose weight or burn fat, you don’t necessarily have to work out only in the fat metabolism area.
The main thing is that calorie balance is maintained at a negative.
And you continue to move through any kind of sports or training. But the best is strength training, because large muscles consume many calories even at rest!