19 FAT BURNING FOODS TO STAY FIT AND HEALTHY

 It is only natural that some of us keep looking for the miracle food for weight loss, in some cases, foods with exotic name and fancy look. Well, maybe you are forgetting those commonly available foods, often undervalued but second to none in terms of detox and metabolism booster qualities. I have made a list of 19 of them!

1. Garlic - It has lots of minerals, enzymes and amino acids; contains Vitamins A,B1,B2,B6,B12,C,D. Only 41 Kcal per 100 grams will Help you to reactivate Your metabolism while keeping the cholesterol to rock low levels.

 

2. Banana - It has sugars with little fats; contains Calcium, Iron, Magnesium, Potassium, Vitamins: A,C, Tannin and Serotonin. Only 66 Kcal per 100 grams and it is a great appetite suppressant snack.

3. Onion - It is Very rich of Vitamins A,C,E, and of B group of vitamins. Also it has Potassium, Calcium, Sodium; it help diuretic activity and a great cellulite fighter. It Helps to keep blood sugars stable, It purifies the blood, protects the brain, it is high in fibre, low in sodium, it increases sperm count, serves as an antibiotics (acts as a first aid when chewed if bitten by a snake or scorpion) and a best energy producing veggies.

4. Med grass - It is not popularly used in today's alimentation, but is a great friend of weight loss. It also Helps curbing fats intake.

5. Strawberry - With low Sugars, Minerals and Vitamin C rich. Only 27 Kcal per 100 grams is enough to burn more than enough fat for one day.

6.  Corn Flakes - It has Cereals, Legumes mixed though. Helps a lot Your metabolism and only 14 Kcal per 100 grams will keep you healthy for a day.

7. Kiwi - It contains Potassium, rich and Calcium, Iron, and Zinc too, it is a great source of Vitamin C,  has lots of fibres, and very helpful to stimulate diuretic functions.

8. Salad - It is Rich in fibres and very poor in calories (only 14 Kcal per 100 grams); it aids diuretic functions and acts as an appetite suppressant, thanks to big volume / low Kcal ratio. It is filled with lots of minerals too and fruit salad is frequently used as a Paleo recipe.

9. Lemon - It has the lowest sugar content for the same fruit family (only 2,3%), it is rich in Vitamins and only 11 Kcal per 100 grams. It helps blood circulation and fights Cellulitis.

10. Apple - Rich in Vitamin C and E, Potassium, Magnesium, Tannin, it acts as a great high cholesterol fighter.

11. Nut - Rich in Fats, Proteins, Sugars and Vitamins. It helps Fat Burning thanks to good Calcium+Magnesium contents. Its easy once you chose to try them. Examples of Nuts, we have cashew nuts, hazelnuts, almonds, macadamia, peanuts, pistachio, Pecan nuts, pumpkin seeds, walnuts, Brazil nuts, corn nuts, sunflower seeds, Soy nuts, black walnuts,

12. Wheat - With only 319 Kcal per 100 grams and very rich in Proteins, Amino acids, Iron, Calcium, Potassium and Magnesium. It is a also good content of Vitamins B. It helps diuretic functions and fights emotional eating.

13. Chicken - This is white meat that is  low in fat content, eating chicken helps to limit intake of fats, sodium and cholesterol. Which is actually very good.

14. Rucola Salad - Great content of Vitamin A and C, and a great Metabolism booster. Only 16 KCAL per 100 grams.

15. Soy - Its rich in Proteins and folic Acid. It helps to fight Weight gaining and helps in re-balancing metabolism.

16. Tea - It contains fat burning caffeine, minerals and B group Vitamins. It Stimulates Metabolism and has a 0 Calories intake.

17. Egg - It does not burn fat as such but fills you up. It is a hyper-proteic food that has lots of Minerals and Enzymes, it helps groom non fat mass which is crucial to increase the body fat burning. Some advice is to avoid dairy products completely for good health.

18. Wine - It contains antioxidant substances that helps to protect the heart and fight ageing.

19. Pumpkin -Rich in B,C,E Vitamins, minerals and only 18 Kcal per 100 grams. It helps diuretic functions.

TOP 10 BEST FOODS FOR PREGNANCY

Now that you’re expecting, it’s more important than ever to eat right. So what tops our list of eat-smart tips for expectant mamas? Read on to find out what to eat while pregnant.
1. Eggs: In addition to more than 12 vitamins and minerals, eggs contain lots of quality protein, which is essential for pregnancy. Baby’s cells are growing at an exponential rate, and every cell is made of protein, plus, a pregnant woman has her own protein needs.Eggs are also rich in choline, which promotes your baby’s overall growth and brain health, while helping prevent neural tube defects. Some even contain omega-3 fats, important for both brain and vision development. (Brands that have omega-3 fats will probably state so on the label.)As for eggs’ bad rap for cholesterol? Not warranted. It turns out that eating saturated fat does much more damage to your cholesterol level than eating the cholesterol naturally found in food. And while eggs are high in cholesterol, they’re also relatively low in saturated fat, with about one and a half grams per egg.Healthy women with normal blood cholesterol can consume one to two eggs a day as part of a balanced diet low in saturated fat.

2. Avocados: Loaded with folic acid (vital to forming your baby’s brain and nervous system), potassium, vitamin C, and vitamin B6 (which not only helps baby’s tissue and brain growth, but may also help with your morning sickness), avocados are a delicious way to get your vitamins. Spread some ripe avocado on your whole grain roll as a healthy substitute for mayo. Keep in mind that avocados are high in fat (though the very good kind) and calories, so heap them on your plate only if you’re having trouble gaining weight.

3. Carrots: Carrots are tops when it comes to vitamin A, so important for the development of your baby’s bones, teeth, and eyes. They’re perfect for munching on the go, but they also shred neatly into almost anything (from salads to meatloaf to cakes to muffins). Carrots are also a good source of vitamins B6 and C, and fibre to keep things moving.

4. Salmon: Omega-3 fatty acids are good for your baby’s brain and eyes, and salmon is a great source. Plus it provides protein and B vitamins. Salmon is also relatively low in mercury compared to other fish. Try it grilled, broiled, or on a salad. You can safely eat up to 12 ounces of low-mercury fish, such as salmon, per week.

5. Legumes: Legumes are high in folic acid (foliate), which is vital to the development of the baby’s neural tube. The neural tube forms during the first month of pregnancy and later develops into the baby’s brain and spinal cord. The U.S. Centres for Disease Control and Prevention (CDC) recommends a daily consumption of at least 4 milligrams of folic acid (a B vitamin) to decreases the risk of neural tube defects, such a spinal bifida.Legumes are also filled with a high content of iron. Iron is necessary to the development of red blood cells, which carry oxygen throughout the body. Without enough oxygen, the body’s organs and tissues cannot operate well. Iron also helps fight pregnancy symptoms of tiredness, irritability, and depression. During pregnancy, iron is absorbed at a quicker rate so a higher intake is required to ensure both mother and baby get the adequate amount. The recommended daily intake (RDI) of iron during pregnancy is 27mg per day.Another added benefit of legumes is they are loaded with fibre. This helps combat the discomfort of constipation, a common problem among pregnant women.

6. Sweet Potatoes: Although sweet potatoes would be a nutritious addition to anyone’s diet, pregnant women might find them particularly beneficial. Sweet potatoes naturally contain several of the nutrients women need during pregnancy, including protein, fibre, foliate, vitamin A and vitamin C. Sweet potatoes also are low in calories and fat and do not contain any cholesterol. When you are pregnant, you require about 75 to 100 g of protein, which helps your unborn baby grow properly and plays a role in increasing your blood supply. You also need to get more vitamin A, vitamin C, thiamine, riboflavin, niacin, vitamin B-6, foliate, vitamin B-12, copper, magnesium, manganese and zinc than women who are not pregnant. Iron intake should increase from 18 g to 27 g a day during pregnancy. Although higher iron consumption could lead to constipation, getting at least 25 g to 30 g of fibre each day should help prevent this. Sweet potatoes are a good source of almost all of these nutrients.

7 Walnuts: Naturopathic physician Heather Manley points out that walnuts resemble little brains, so it just makes sense that they’re good for your mind. And the science backs it up; walnuts boost memory because they’re rich in antioxidants as well as Omega-3 and Omega-6 fatty acids. An added benefit is that walnuts boost the body’s melatonin levels, which can help cure the restless nights that pregnant women often endure.

8. Lean Meats: Women need extra iron when they’re pregnant, and the best natural source is red meat. Iron carries oxygen to your brain and to your baby’s brain; furthermore, there’s a link between low iron and poor brain function in babies, so it’s essential to consume a healthy amount of the vitamin during pregnancy. If you’re a red meat lover, the leanest cuts of beef include round and sirloin. Bison meat is an even leaner option and has considerably more iron than beef.

9. Figs: There’s a whopping 5 grams of fibre in just 1 cup of dried figs. Plus, figs are a great nondairy source of calcium; one serving contains about a quarter of your daily needs (1,000 milligrams). And while your teeth may not appreciate the high sugar content, they will benefit from the potassium, phosphorus and magnesium in figs. These tooth-supporting nutrients aren’t just great for your own mouth; they are essential to the 32 teeth forming below the gums in your growing baby’s mouth.Figs are also a good source of iron. Iron deficiency can cause anaemia, especially during pregnancy, thanks to the increase in your blood volume and growing demands by the baby for iron to produce millions of red blood cells. Stewed figs contain about 3 milligrams of iron (about 10 percent of your daily recommended intake) in 1 cup. The same number of figs will also provide your body with 23 micrograms of vitamin K, which is needed for proper blood clotting and bone formation.

10. Basil: Basil is a pregnancy super food. This fresh herb is a good source of protein, vitamin E, riboflavin, and niacin; plus, it’s a very good source of dietary fibre, vitamin A, vitamin C, vitamin K, vitamin B6, magnesium, phosphorus, potassium, zinc, copper and manganese.

NATURAL FAT BURNERS

Many people from around the world struggle with weight loss. Some succeed, most are still struggling. The main reason for the latter is their perspective on weight loss. For most of them, losing weight is about totally avoiding food (and then call it a 'diet'!). Food is not the enemy of weight loss. In fact, there are a number of foods that are proven to increase your body's fat burning process.

• Coconut oil

Coconut offers various benefits in our body. Researchers have revealed that oil coming from coconut can actually reduce the risk of cardiovascular diseases. It also protects the body from fungal infections, helps in shedding out excess skin (helps skin to peel fast when shedding) and more importantly for those who want to lose weight, it increases the rate of the body's fat burning. The coconut medium-chain fatty acids actually boost the fat-burning process, making its products like coconut oil beneficial. No wonder the oil is a common ingredient in many Thai foods.

• Kelp

Kelp grows beneath the water surface and thus accumulates many minerals in the earth's oceans. Brown when raw, then turns green when cooked, kelp is an excellent iodine source. Iodine is a halogen element that supports the function of the thyroid. Aside from this, the wellness blog of Time Magazine noted Iodine’s fibre content called the alginate to also increase weight loss.

• Oily fish

Oily fish have long been regarded for its many health benefits. The founder of Naked Nutrition System, Mike Russell, expounded on this saying that the fatty acid called omega-3 from oily fish are proven to help reduce inflammation while increasing an individual's brain power and reducing the body's fat. Additionally, these fatty acids inhibit the action of the Lipogenic enzymes, which cause the fatty acids to become fat cells for storage.

• Shrimp

Aside from oily fish, another seafood recommended by nutritionists to help in the fat-burning process is shrimp. Just about 4 oz of the seafood can already give you almost one-third of your daily protein needs. Protein is responsible for building strong and healthy muscles, which then boost your metabolism and burn fat.

• Jalapenos

Jalapeno peppers are known for containing a chemical known capsaicin. Aside from giving the peppers its distinct flavor, it also increases the heart rate which results to an increase in your metabolism as well. Adding jalapenos to your snacks and home-cooked meals is beneficial for your weight loss. Aside from jalapenos, you can also add chili peppers to your spices list as they also contain the same chemical to help burn fat.

• Green Tea

Because it contains EGCG, a naturally occurring chemical, green tea is also known to increase the body's metabolism. Aside from this, the chemical is proven to stimulate the brain and the nervous system which then help burn fat calories. Without exercising yet, drinking coffee with about 90 mg of EGCG can already help burn up to 80 extra calories in your body every day.

• Almonds

Full of fibre and protein, almonds will help keep you feeling full for a relatively long time. Making a handful (about 24 almonds) as your snack will already ward you off with that hungry cravings and at the same time boost your metabolism.

• Coffee

Abundant with caffeine, coffee too is regarded to bump up your metabolic rate. A research published in the American Journal of Clinical Nutrition in 1980 found that drinking coffee during meal can increase metabolism more than having your meal sans than drink. To make sure though that the coffee you are drinking can indeed burn more calories, choose espresso or black coffee over those sugary varieties like mocha lattes and cappuccinos.