They are accessible and offer many culinary possibilities. Ideas to incorporate them.
Only by choosing well what we eat, we can burn up to 300 calories a day. How? Leaning for the integral and unprocessed: when we eat foods that have not been treated beforehand, the body is forced to work more to break them down, so we eliminate more calories and store less fat.
Then, some foods that, in addition to offering infinite culinary possibilities, will help us to keep in shape:
Salmon
It has omega-3, which favors muscle anabolism. Gaining muscle helps burn more fat: muscle is a metabolically active tissue that needs calories to maintain itself and gets them mostly from fat. Omega 3 could also help reduce cortisol levels and thus fat storage.
One idea: Smoked salmon is ideal as an appetizer. In bread mold -prefermente integral- or canapés, we can try to incorporate it regularly into the diet through light ingestions.
Yogurt
Studies show, on the one hand, that calcium helps prevent the accumulation of fats and, on the other hand, that probiotics reduce fat in the liver. It is also proven that the composition of the intestinal microbiota differs between people with normal weight and those with overweight or obesity (the latter tend to have a less diverse intestinal microbiota), so, if we want to take care of our weight, it seems logical to think that consume probiotics help.
One idea: Take two yogurts a day. If you run out of routine, try combining it with nuts or cereals.
Avocado
It combines essential fatty acids, monounsaturated fats and antioxidants, which help to deal with inflammation and clean blood vessels. Avocado has many health benefits and there are studies that show that it is also for weight maintenance. Because it is rich in fiber, it also helps us burn calories.
An idea: It is a superfood whose success is due, in part, to its versatility in the kitchen. You can try it in the most varied recipes.
Vegetables
Due to its high content of starch and fiber, they force our system to burn more energy for its decomposition. Some argue that their consumption increases calorie burning by up to 24% throughout the day, and there are already studies that confirm that a balanced diet that contains them favors weight loss.
An idea: Look for a starchy food at every meal. Rice, pasta, cereals or corn are other safe sources.
Spicy chillies
Although the burn they cause in the mouth generates some pain and others pleasure, what is shown is that capsaicin, the compound that produces these sensations, can boost the body to burn 50 to 100 extra calories after a spicy meal . It is a great remedy to fight obesity.
One idea: The effect of hot pepper is better when hot. Opt for those that are not harmful to you. If you cannot stand the spicy, you can find capsaicin in capsules.
Coffee
It wakes us up in the morning, keeps us active at noon and also increases our metabolism by up to 15%. Caffeine helps mobilize the forces that burn stored fat.
An idea: It is advisable to drink between one and two cups per day, especially before exercise.
Green Tea
Caffeine is combined with an antioxidant substance from plants called catechin, an explosive mixture that stimulates the nervous system and increases fat burning. Studies suggest that taking green tea helps you lose weight.
One idea: Alternate the green tea with coffee. Consuming tea and coffee indistinctly is a dangerous habit that can generate anxiety.
Source: Clarín / 05 de abril 2018
