Fat Burning Foods

Low Fat, Low Sugar Pancakes

2006-02-02T15:50:00.000-08:00

Categories: Dessert

Yield: 2 Servings

1 egg

2 tablespoons self-rising flour

2 tablespoons nonfat milk

2 strawberries

1.5 teaspoons honey

3 extra strawberries - chopped

Wash and cut the top off the strawberries. Add them to the egg in a
bowl and blend thoroughly. Add the self-rising flour, non-fat milk and
honey.

Place a little water into a non-stick fry pan and heat. Place the
mixture into the fry pan and cook until small bubbles appear on the
top. Turn gently and cook on the other side.

Remove from pan and serve with the extra strawberries.

Cooking Tip: To increase the amount of fiber in this recipe, substitute
the white self-rising flour for wholemeal flour. The benefit of doing so,
is that the pancakes are digested at a slower rate and increases your total
intake of fiber. You need about 25 - 30 grams of fiber daily depending on
your own individual needs.

Cooking Tip: The mixture can break easily, so make sure that you turn
gently.

Cooking Tip: Also if you are watching your cholesterol, the egg in this
recipe makes it quite expensive as far as cholesterol goes - so you may
want to substitute this with some kind of low cholesterol egg substitute.
You can find these at most health food stores. Ask the shop assistant if
you need help finding it.

Recipe Source: Savvy Fat Burning Food

New Website For Savvy Fat Burning Food

2005-11-13T03:36:00.000-08:00

Yes, there is a new website at Savvy Fat Burning Food.

We've added new articles, new design and new interactivity for users to use free of charge. We are also constantly updating the articles and news section of the website, so please feel free to visit Savvy Fat Burning Food and the Community Journal Blog.

You will be able to find recipes to use for weight loss, information on different types of foods, weight loss tools, an updated weight loss directory, new articles about Dietwatch amongst others.

The site will be updated frequently and will look at recent research into fat burning foods and fat burning supplements.

I'd love to see you there.

Calories and Macro-nutrient Mix

2005-05-31T05:45:00.000-07:00

Its a fallacy that if you just cut the amount of food that you eat, you will lose weight in the long term. You may indeed lose weight in the short term, but keeping it off will be the problem. It's necessary to balance the diet, so that the body is getting all the required vitamins and minerals it needs. I explain in my post about macro-nutrient mix here.

Kind Regards,

Jenny Mathers.
http://www.savvy-fat-burning-food.com

Fat Burning Food Updates

2005-05-07T04:56:00.000-07:00

During the last couple of weeks, we've added some important pages to the website, most notably, the blog.

The entire site will be experiencing some changes in overall look, in the information you'll be able to find on Savvy Fat Burning Food and will be under-taking these changes in order to provide you with more useful and user-friendly information important to weight loss.

While we've always endeavoured to provide the best information in this area to our visitors, we've recognised for some time now that the overall look of the site and the way it is presented does not look professional. So these changes will endeavour to correct these problems. We will also be implementing changes to make the site more transparent with disclosure statements about how the site generates income.

So we hope that you will keep following the updates of our site and that we can provide you with the information you are looking for in the future.

Jenny Mathers
http://www.savvy-fat-burning-food.com

Obesity and Poverty

2005-04-23T05:59:00.000-07:00

We conducted an online poll about what people felt about economics and obesity. The result show that more people felt that ....

Poverty and Obesity

2005-04-23T05:51:00.000-07:00

Poverty and obesity online poll results were collected and tallied.

New updated pages

2005-04-21T03:41:00.000-07:00

If you're looking for answers about the best diet in the world, healthy recipes such as pizza and how to get the most out of your visit with the dietition, then look at these pages.

The Best Diet In The World

How to make pizza healthy ?

Healthy Pizza Recipe

Visiting The Dietition

New and Better Blog Location

2005-04-07T06:58:00.000-07:00

Hi Everyone,

If you've been waiting for another blog, I have moved the fat burning foods blog so that all blogs can be seen at Savvy Fat Burning Foods Blog

How To Use Fat Burning Foods To Get Rid Of Those Extra Calories Now Easter Is Over

2005-03-28T18:27:00.000-08:00

Alright, have you finished all the chocolate yet ? Is it time to eat some fat burning foods ?

I haven't - so much chocolate - it's not funny.

So what do we do now.

Over the Easter break, most people would have consumed far more chocolate, than they normally would have. Once it's eaten they just return to their normal diets, however, some (and I admit, I am one of them) get a taste for it, and find it difficult to just stop at the Easter chocolate.

Chocolate is not necessarily bad for you, it just delivers a concentrated amount of calories to your body all at once, because most of the calories from chocolate come from sugar and fat. In fact, recent research just published suggests that the consumption of dark chocolate (not white) could be a VERY occasional short term companion to fat burning foods, as it may decrease blood pressure and improve insulin sensitivity in healthy individuals (Grassi D, Lippi C, Necozione S, Desideri G, Ferri C Short-term administration of dark chocolate is followed by a significant increase in insulin sensitivity and a decrease in blood pressure in healthy persons. Am J Clin Nutr. 2005 Mar;81(3):611-4. Of course, overweight status may change the effects that polyphenols in chocolate (observed in the above study - some think that they have beneficial effects for cardiovascular disease and as well as other conditions) have within the body.

Easter, christmas, birthday party feasting is a fun and social thing and should not be avoided - it's just when increased energy intake takes place all the time, with no exercise that it can become a problem.

Some people actually wait until after these occasions to start a diet, however, I'd like to make a suggestion to start "healthy eating" right now and if you eat a lot at the party or over Easter that's fine, just return to your normal healthy eating diet afterwards.

After Easter, combat the extra sugar and fat intake, and make a point of

* Eating low glycemic foods,

* Eating regularly and consuming lots of salads,

* Consuming lots of fruit and vegetables

* Make sure that you get enough exercise. Apart from instinctively working with fat burning foods to do their job, the exercise will help serotonin levels as well as provide a myriad of other benefits.

More research on Fat Burning Foods can be found here.

The Facts About Protein and Fat Burning Foods

2005-03-22T17:43:00.000-08:00

What is protein ?

Protein in food is made up of chains of different combinations of twenty amino acids. Eight of these amino acids your body can't live without and can't manufacture (termed indispensable amino acids). Your body needs to be provided with these amino acids from food, and the best way to do this is to eat foods high in protein.

I find it interesting that most of these amino acids actually come from plant sources, which we obtain either by directly eating the plant, or by eating the meat of an animal that has eaten the plant.1

What happens to protein once we eat it ?

Once our bodies actually receive different proteins, the body breaks them down into their different component amino acids and then uses them as biological building blocks to re-make new amino acids and new proteins for use throughout the body. When this occurs, the amino acids are transported into the bloodstream using specific carrier molecules. There appears that amino acids compete with each other to be taken into the bloodstream and then transported to areas of the body where the specific amino acids are needed. In such cases where protein supplements contain alot of the same amino acids, the amino acids in excess are taken up, while other essential amino acids may be left behind. 2

How much protein do we need in our daily diet ?

Men need about 40 - 50 grams of protein each day and women require somewhere between 36 - 40 grams per day.3,4 When more protein is consumed than is necessary (amino acids can't be stored !) the amino acids are broken down and used to produce fatty acids, glucose, urea and body heat.

Excess protein consumption is not generally deemed to be harmful, as the by-products can be expelled through urine, but may cause the body to expel a higher rate of calcium than is absorbed 5, and may also lead to kidney problems.

Both Saxelby (AUS) and Barasi (UK) report that the average diet includes up to 100 grams per day of protein. The likelihood that protein deficiency is occurring is very small. Having said this, there are circumstances where protein deficiency can still occur. When people are hospitalised over long periods of time, protein deficiencies can result from a number of factors such as lack of appetite. Very overweight people also can be prone to this which often results in their overall size masking the gradual muscle wasting within their bodies. Careful monitoring by a health practitioner is necessary in cases such as this.

So what do our body's use proteins for ?

Different types of proteins play many different roles within the body and these range from enabling blood clotting, acting as catalysts for the millions of chemical reactions that occur within the body every day, helping to maintain the body's immune system and of course maintaining the health and structure of the body's cells.

Our bones, muscles, connective tissues, blood cells and organs all have proteins within them. Without a good source of the essential proteins in our body, bone structure, muscles and vital organs will undergo wasting.

How do we make sure we're getting the right protein and amino acid mixtures ?

Our body requires a constant supply of the eight essential amino acids, because amino acids are either broken down to make other amino acids and proteins, or used to produce glucose (gluconeogenesis) for energy and the rest becomes waste excreted in the urine. So, in order for our bodies to maintain the above functions, we need to consume regularly, at least the eight essential kinds of amino acids which cannot be manufactured by the body. These eight essential amino acids are isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.4 Having said this, other amino acids can become essential in times such as a burns trauma or when a woman becomes pregnant.

Proteins from plant foods will tend to have a lower amount or not include one of these essential amino acids, and will not be as digestible as animal foods. Whole eggs and human milk provide the best match to our amino acid needs.

The table below shows which foods contain these eight essential amino acids:

Isoleucine Many meats, fish and cheese

Leucine Poultry, red meat and dairy

Lysine Fish, meats, dairy and wheat germ

Methionine Found in most foods, with high amounts in whey proteins in diary 6

Phenylalanine Many meats and dairy

Threonine Most meats, nuts, beans, wheat germ and seeds

Tryptophan Small amounts found in meat, eggs, dairy and some nuts and seeds

Valine Common in most foods

Source: AFPA Fitness

Does eating more protein help to create and maintain muscle mass ? Is it one of the Fat Burning Foods

Now this is where it gets interesting ! There are those that say, creating and maintaining muscle mass depends on what you eat, and there are some that say, it depends on your training.

I consulted my basic nutrition textbooks, and they are in general agreement, that a higher intake of protein, has no beneficial effects on increasing or maintaining muscle mass.

Simply eating more protein, essentially will not help to increase muscle mass, with the exception of times where protein deficiency exists, increasing protein intake can help to repair and maintain muscles. If one of these essential amino acids are not included in the diet, protein synthesis will be slow and can in some prolonged cases lead to muscle wasting as seem in poor countries where malnutrition is common. There may only be a benefit to eating more protein, if the quality of your protein intake is poor, or if your protein intake is deficient. So eating the above foods, can do a lot to creating muscle mass if you have very little muscle mass.

Barasi (Principal Lecturer in Nutrition at the University of Wales Institute) in her book states that exceeding 2 grams of protein per day gives no advantage to building muscle, and may actually compromise carbohydrate intake (page 297). Wahlqvist agrees, pointing out that the recommended daily intake of 0.75 grams per kilogram, per day has already allowed for a margin of safety.

However he does comment that a normal diet that is low in fat, can achieve similar levels of protein and that branched chain amino acids, such as leucine, isoleucine and valine have a "building up" effect on muscle mass. (page 329)

So foods such as eggs, dairy and red meat which include proteins made up of amino acids like leucine, isoleucine and valine could all help to build muscle, however, primarily, it is the training that many athletes do, that increases the size of muscles, their strength and capacity.(Barasia, p.297)

More recent research seems to be suggesting however, that high protein intakes may be beneficial. A recent work published in the JACN found that the consumption of milk by untrained male participants, was associated with an increase in body weight and fat free soft tissue.7.

Lambert et. al., wrote in his paper designed to set down macronutrient nutritional design for bodybuilders, that a higher intake of protein at 30% of the total energy intake "will reduce lean mass loss relative to a lower protein intake (approximately 15% of energy intake) during energy restriction. The higher protein intake will also provide a relatively large thermic effect that may aid in reducing body fat." He sets down quite specifically the dietary requirements for bodybuilders, which I'll quote directly for you here.

" In both the off-season and pre-contest phases, adequate dietary carbohydrate should be ingested (55-60% of total energy intake) so that training intensity can be maintained. Excess dietary saturated fat can exacerbate coronary artery disease; however, low-fat diets result in a reduction in circulating testosterone. Thus, we suggest dietary fats comprise 15-20% of the body builders' off-season and pre-contest diets. Consumption of protein/amino acids and carbohydrate immediately before and after training sessions may augment protein synthesis, muscle glycogen resynthesis and reduce protein degradation. The optimal rate of carbohydrate ingested immediately after a training session should be 1.2 g/kg/hour at 30-minute intervals for 4 hours and the carbohydrate should be of high glycaemic index. In summary, the composition of diets for body builders should be 55-60% carbohydrate, 25-30% protein and 15-20% of fat, for both the off-season and pre-contest phases. During the off-season the diet should be slightly hyperenergetic (approximately 15% increase in energy intake) and during the pre-contest phase the diet should be hypoenergetic (approximately 15% decrease in energy intake)."8

Now while you may not be a bodybuilder, or even an aspiring bodybuilder, you can still derive something from this. That is, that bodybuilders do not eat high protein diets all year round, they alter their diets depending on whether they are coming into, or going out of a competition phase. High protein diets are backed by some evidence to suggest that while they can provide an increase in muscle mass and strength, and reduce body fat, may not be beneficial in the long term. There is significant evidence to suggest here, that eating a higher than usual protein diet may help in burning fat and building muscle, but exceeding 2 g/kg/day may not yield any benefit.

So, eating more protein can help to a certain degree, but eating protein to the exclusion of carbohydrates is not healthy, and may cause unwanted side effects, such as calcium deficiency and kidney problems. Eating healthily, and including eggs, milk, red meat, fish and poultry regularly will ensure that you are giving your body the right amount of amino acids that it needs to function properly.

References:

1. Barasi (1997) Human Nutrition Oxford University Press. Page 60

2. Barasi (1997) Human Nutrition Oxford University Press. Page 62

3. Barasi (1997) Human Nutrition Oxford University press. Page 71, 73

4. Saxelby (2002) Nutrition For Life Hardie Grant Books, Page 16, 17

5. Wahlqvist (2002) Food and Nutrition Allen and Unwin. Page 223, 431

6. Hinrichs J. Mediterranean Milk and Milk Products. Eur J Nutr. 2004 Mar;43 Suppl 1:I/12-17.

7. Rankin JW, Goldman LP, Puglisi MJ, Nickols-Richardson SM, Earthman CP, Gwazdauskas FC. Effect of post-exercise supplement consumption on adaptations to resistance training. J Am Coll Nutr. 2004 Aug;23(4):322-30.

8 Lambert CP, Frank LL, Evans WJ. Macronutrient considerations for the sport of bodybuilding.
Sports Med. 2004;34(5):317-27.

For more free information on research on Nutrition and Fat Burning Food, go to the main website at Savvy Fat Burning Foods

Are fiber supplements Fat Burning Food ?

2005-03-14T04:54:00.000-08:00

If you're taking a fiber supplement or eating a high fiber diet, you may inadvertently be consuming fat burning food.

Everyone knows that fiber is something you need in your diet to be healthy, and that primarily it relieves constipation by increasing the bulk in stool to allow easier bowel movements.

But taking fiber supplements or eating a high fiber diet may also be beneficial when included within a balanced diet and exercise program.

It has been controversial as to whether fiber could be considered a component of fat burning food, as research has returned some conflicting results. For example, early studies published in 1987 found that a dietary fiber supplement given to moderately obese individuals significantly increased weight loss when compared to those in the placebo group1. But another study published four years earlier, conducted by some of the same researchers as those in the above study found that ispaghula (psyllium) and bran (both good sources of soluble and insoluble fiber) had no effect on weight loss2.

Certainly the differing results may have originated from the differences in the way that the two studies were conducted. The studies which resulted in fiber supplements inducing weight loss had administered fairly high dosages of fiber (most fiber supplements contain about 3 - 4 grams of fiber per serve), of 5-7 grams per day on top of general dietary advices which includes increasing dietary fiber intake.

It may be possible, although not proven, that dosages may need to be high to induce the desired effect of weight loss. Tuft's University's review of the available literature in this area found that when participants in the studies reviewed ate an ad libitum diet, an increase of dietary fiber of 14 grams was associated with an average of 1.9 kg weight loss over 3.8 months.3.

The average western diet includes somewhere between 15 - 18 grams of fiber. An increase of 14 grams would mean that if you were currently consuming 15 grams, an increase of 14 grams per day would mean you'd be consuming a total of 29 grams of fiber.

The amount of dietary fiber regularly recommended is 30 grams. So by either consuming this fiber through food (preferable) or by supplement, you may be giving your body a better chance to lose weight, but by far the best advantage will be that you will be getting a healthier body.

So given that a fiber supplement can be helpful, (if and only if, a high fiber diet is impossible), to lose weight and most certainly to kick-start a healthier body, what should you look for in a fiber supplement ? A full discussion of what you need to look for in a fibre supplement can be found at Savvy Fat Burning Food and click on lose weight basics.

References:

1. Rossner S., et. al. Weight Reduction with dietary fiber supplements. Results of two double-blind randomised studies. Acta Med. Scand. 1987;222(1)83-8.

2. Hylander B, Rossner S., Effects of dietary fiber before meals on weight loss and hunger in a weight reducing club Acta Med Scand. 1983;213(3):217-20.

3. Howarth NC, Saltzman E, Roberts SB. Dietary fiber and weight regulation. Nutr Rev. 2001 May;59(5):129-39.

Lipase What Is It and How Could It Help To Burn Fat Naturally

2005-03-09T05:18:00.000-08:00

Lipase is a natural enzyme that is primarily produced in the pancreas but can occur in the mouth, and its primary function is to breakdown fat in the intestines. It cannot be found in food and one small study found that it had beneficial effects of reducing bloating, gas and fullness. It is also theorised that if you are deficient in lipase, you may be lacking in nutrients that are fat-soluable (A,D and E).

So what does this mean ? Well most people will have enough lipase to break down the fats that they eat. However, a high fat meal can slow the digestive process and in some cases, lipase may be able to breakdown the fat within the intestine faster.

The drawback with lipase is that individuals using a drug called Orlistat cannot use lipase supplements, as the two will interact. However, if you don't use orlistat, then there are no other reported side effects.

I have been doing quite alot of investigation into supplements, because of course, fat burners and weight loss supplements are big money and because of that it's hard for consumers to pick the fact from the fiction. In my wanderings I've found a herbal supplement that contains lipase which I found to be rather good.

This particular herbal supplement contains 200 mg of lipase

Savvy Fat Burning Food

What Is Fat Burning Food and 5 Ways To Implement It Into Your Diet

2005-03-05T17:58:00.000-08:00

Many people (especially on the net) claim that you can eat fat burning food exclusively and lose weight. While I do support the idea that it's not how much you eat when trying to lose weight, its what you eat - I do not support the idea that if you eat a lot of strawberries almost to the exclusion of other foods, that you will lose weight. In fact I have heard stories where people have actually done this, eaten a lot of strawberries and pineapple because their friend said that they would help them lose weight, only to find that they'd gained weight.

Unfortunately, it's just not true that you can eat a certain food and it will help you to lose weight. There are foods such as nuts, tea, milk and medium chain triaclyglycerols and diaclyglycerols (dietary fats) that they are researching at the moment that could be considered functional foods for weight maintenance and prevention of obesity but at the moment no conclusive evidence exists1.

That's not to say that eating indiscriminately is alright either. The message about fat burning food, that I want to get across is much different to eat this and you'll lose weight. I want to define for you my view of what fat burning food actually is. There is so much speculation that to the average joe blo that wants to lose weight, it's hard to choose the fact from the fiction.

So here is my definition of what fat burning food actually is, this definition is based on my reading of the current applicable research:

Fat burning food is food that have high water content, high fiber content and high micro-nutrient content, but losing weight will also be dependent on how much the food itself has been processed, the glycemic load of the food, the portion size and how satisfying the food itself is. To add to this, lowering your total energy intake (how much calories you take in) may be dependent on how much variety you have in your diet within the food groups themselves. Sounds complicated doesn't it - well thankfully, when put into practice, it's not really. You can find a simple diagram here that explains it more simply.

Now, many people (such as the low carb supporters) are going to disagree with this definition - that's fine. I don't want to get into that right now - that's another article in itself.

So what makes me think that food high in water, fiber and micro-nutrients make it fat burning ? Well a paper written by McCrory et. al in 2000 examined recent research in this area and found that energy densities of food had at least a direct and indirect affect on total energy intake.2. Foods that have a high amount of water usually have low energy densities and contain a low amount of energy per unit of food.

So implementing these fat burning food dietary guidelines into your diet can go a long way to reducing your total energy intake and giving you a bigger chance to maintain an energy deficit (consuming less calories than you are expending).

So HOW do you implement these dietary guidelines into your diet? Follow these five simple steps:

1. Don't try and implement all the guidelines at once. First replace high energy dense foods (french fries) with low energy dense foods (apple). Once your body seems O.K. with that change, then go onto the next. Look at how much food you're actually eating - if your portions are way to large - then start reducing them in small amounts until your body is satisfied with the correct portioning. In many cases when you implement one of these guidelines, you will be inadvertently covering another.

2. Don't be lazy - make your own fat burning food. If you are a big fan of ready to made meals and snacks, its time to start making your own. Many pre-prepared meals are high in salt, and many pre-prepared snacks are either high in fat or high in sugar. So make your own, then you'll only have yourself to blame if there is something unhealthy in it.

3. For healthy eating, choose at least 3-5 vegetables and 2 fruits you love and eat them every single day. If you get sick of them, add variety and choose new ones.

4. Eat wholegrain cereal based foods. Many of these foods have a low glycemic index, which will help keep your blood glucose level stable.

5. Limit saturated fats and replace these with unsaturated fats. Many foods that are high in saturated fats, taste good and may satisfy at first, but also have high energy densities, that is they have a high amount of calories per unit of food. So watch your fat intake, it should be no more than 30% of your total energy intake.

So, I know that it all seems a bit over the top, but implement them slowly, and surely. With diligence and patience, weight loss will not seem so much of a battle. When you combine these fat burning food techniques with exercise (the other side of the weight loss battle), success will be attainable for most people.3

References:

1. Marie-Pierre St-Onge Dietary fats, teas, dairy, and nuts: potential functional foods for weight control? American Journal of Clinical Nutrition, Vol. 81 No. 1, 7 - 15 January 2005.

2. McCrory MA, Fuss PJ, Saltzman E, Roberts SB. Dietary Determinants of Energy Intake and Weight Regulation in Healthy Adults J Nutr 2000;130;276S-279S.

3. Note: Discuss any changes to your diet and weight loss techniques with your doctor or dietician. This article is for educational purposes only, and should not replace an individual consultation with a weight loss professional such as your doctor or dietician.

Copyright @ 2005 Jenny Mathers All Rights Reserved.

What can you do with these ingredients and make them into fat burning food?

2005-03-05T01:56:00.000-08:00

Eggs, chilli sauce, broccoli, skim milk and a slice of wholemeal bread. What can you do with these to make a nutritious meal or snack while you're losing weight ?

Simple, follow this simple recipe:

Beat eggs and add 1/4 cup skim milk (or alternative soy milk), mix until combined.

Chop tomatoes and add to mixture.

Cut small florets of broccoli and put into a small plastic bag with a small amount of water. Place the plastic bag into a microwave safe bowl and place in the microwave. Cook on high for 1 1/2 minutes or until the broccoli is firm but soft. The broccoli should still retain it's bright green color.

Add the broccoli to the mixture. Add 1 heaped teaspoon of mild (hot - if you like hot chilli sauce) chilli sauce to the mixture.

When all ingredients are combined, heat 1 teaspoon of virgin olive oil in a frying pan.

Add the egg mixture to the frying pan and cook on moderate heat. Turn the heat off just as the egg mixture is 3/4 solidified and let it sit on the burner for a few minutes to allow the mixture to solidify fully without becoming dried out.

So now what have you got, a nutritious, healthy, fat burning omellete. Why is it fat burning ? The fat burning ingredient in this recipe is the chilli sauce. Food such as chilli's that contain a food chemical called capsaicin is said to increase your body's metabolism and when used in a balanced diet could help in making your weight loss goals a reality.

2005-03-04T03:52:00.000-08:00

Haloscan commenting and trackback have been added to this blog.

The weight loss and health marketing hype and free health information

2005-03-03T16:32:00.000-08:00

During my time on the net, I've seen a lot of health related and weight loss websites who all claim that they know the answers.

If you are looking at a health or weight loss site, take these points into consideration:

1. Can the site back up its claims with referenced research - not just "recent research found...."

2. Is there a contact form or email address on the site - where the webmaster or author can be contacted.

3. Is the entire site about getting you to buy a pariticular product - does it give any real information other than selling this product ?

4. Does it sound too good to be true ?

5. Guarantee you that you'll lose weight.

The last point is a real tell-tale sign. The fact is that everyone is different and that everyone's nutritional needs are different, to guarantee that YOU will lose weight, is promising something more than one e-book could achieve.

But then on the other side of the coin, there is a myriad of great sites out there that you can rely on. Many of them are run by professional doctors, dietitions who provide their services free of charge etc. One such site that I must recommend to you, but unfortunately may only be applicable to Canadians, is Dial-A-Dietition who offer a FREE nutrition information line - that is what I like !

Nutrition is something that is all around us - some choose to abuse it, some choose to take care of it. Health and nutrition are so intertwined that you can't have good health without good nutrition. So having ready access to a nutrition professional is in my opinion absolutely necessary.

If you live in Canada - give them a call toll free 1800 667 3438 - it is a lot better to do this, than spend $29.95 on an e-book claiming that you'll "lose weight fast".

Healthy eating includes meat !

2005-03-03T15:56:00.000-08:00

While the high protein weight loss camp has been marching along, there are still some who think that a healthy diet consists of lots of salads and cruskits. The message that I want to get across today, is that there is absolutely nothing wrong with meat in a balanced diet.

Meat, chicken and fish provides the most readily absorbable form of iron in food that you can get, in fact it contains something called heme (haem) iron, which is a different classification of iron that you will normally find in foods such as bread, cereals and legumes. Iron found in these foods is called non-heme iron.

What's the difference - well non-heme iron isn't as readily absorbed into the body as that of heme iron - what this means is that you're going to have to eat an awful lot of silverbeet to get your 12-16 mg (RDI) of iron.

Does this mean that you can't get iron from things like eggs (contain non-heme iron) ? No. You can increase the rate at which your body absorbs non-heme iron, by including foods high in vitamin C or ascorbic acid like brocolli, capsicum and citrus fruit in your diet.

So what's the point of this post ? The point is that many people think to lose weight, they need to eat a lot of salad - well, salads are great for losing weight - research has shown that it has many fat burning benefits, however, your body needs iron to maintain healthy blood and prevent anaemia. If you're body can't function well then it will not be healthy, and obesity is often a symptom of an unhealthy body. While iron will not directly help you to lose weight, it will help you to maintain your health which should be your first priority.

So what is a carbohydrate anyway ?

2005-03-02T03:09:00.000-08:00

With so much discussion and research going on about carbohydrates, I thought it might be good to just sit down and define what exactly is a carbohydrate.

A carbohydrate is one of the three macro-nutrients that needs to be present in our diet, the other two being protein and fats. Our body uses carbohydrates as its preferred source of readily available energy - although fat and protein can be used as well - carbohydrates are the preferred source.

It may surprise you to hear that popular foods that are normally labelled carbohydrates such as bread is actually only 45% carbohydrates, the other 55% is made up by protein, fat, vitamins and mineral and water (mostly water - 39%).

Carbohydrates come in two forms - starches and sugars, which are broken down at differing rates (see the glycemic index)during digestion and absorbed into the blood stream as glucose.

You'll find that foods such as root vegetables, and baked goods contain the starchy carbohydrate. The carbohydrates in uncooked foods such as flour used to make baked goods are indigestable, and must be cooked to allow the carbohydrate to swell and absorb water in order to release their nutrients.

Of course, then there are the sugars, of which there are five types:

1. Glucose

2. Fructose

3. Sucrose

4. Lactose

5. Maltose

You might be able to guess what each of these sugars represent.

1. Glucose can be found in sweets, grapes, bananas and some vegetables and is very easily absorbed into the blood stream.

2. Fructose is fruit sugar and can be found in ripe fruits, some vegetables and honey.

3. Sucrose is made up of a combination of glucose and fructose and is the commonly used table sugar. It can be found in molasses, maple syrup and in many fruits.

4. Lactose is the milk sugar found in animal milks (cows, goats etc.)

5. Maltose is malt sugar and is produced when the malting of barley or wheat grains occurs.

Source: Saxelby (2002) Nutrition for Life Hardie Grant Books

So what does this all mean, well, carbohydrates are an absolute necessity for our bodies, in fact our energy intake should comprise atleast 40% carbohydrates if not more. By being aware of carbohydrates and how much we are consuming, we can include them as our fat burning foods and adjust our diets accordingly to make sure we're giving our bodies, what it needs for optimal fat burning.

Can milk be considered to be one of the fat burning foods ?

2005-02-28T17:48:00.000-08:00

There are some researchers who believe that there is a case to support this.

Mainstream dietitians and doctors will probably tell you that there is not enough evidence to say that milk can be a fat burning food and that some of these studies may be motivated by interested parties such as dairy boards and so on. On this point they are probably right, but one cannot help but notice that the research that exists does represent a significant lead that needs to be followed through by independent researchers to determine if and how the properties of milk could help in weight loss and weight maintenance.

Zemel et. al. recently published in the Obesity Research periodical a paper outlining his study titled "Calcium and dairy acceleration of weight and fat loss during energy restriction in obese adults." Zemel states in his paper that low-calcium diets increase lipid accumulation and lipogenesis and that high-calcium diets in rats increases fat loss. He conducted a study with 32 obese adults who were broken into three groups - those who received a standardised diet, those who received a high-calcium diet and those who received a high dairy diet. Zemel observed that participants in the standardised diet group, "6.4 +/- 2.5% of their body weight was lost, which was increased by 26% (to 8.6 +/- 1.1%) on the high-calcium diet and 70% (to 10.9 +/- 1.6% of body weight) on the high-dairy diet"

While one study cannot say conclusively that a particular food can be considered to be one of the fat burning foods, it is always beneficial to know that specific foods may be of special benefit when used in a balanced eating routine.

It's also worth noting that studies like these should not be used to make conclusions about foods for weight loss in isolation.

The key dietary guidelines that you need to adopt for weight loss and health, (not as exciting as saying "this supplement or food will make you lose weight") is:

1. Eating enough fruit and vegetables every day (7 serves),

2. Eating atleast 30 gram of fiber each day,

3. Cutting your fat intake to 30 % or less per day and then replacing your fat intake with unsaturated fats,

4. Eating wholegrain cereals and breads,

5. Consuming low fat sources of protein,

6. Drinking enough water (2 liters per day - not enough water intake on a daily basis can lead to such things as kidney stones),

7. Consuming low fat dairy,

8. Low salt products - many products contain salt - look for low salt or no salt alternatives,

9. Reduce your alcohol and sugar consumption.

It's true its not as exciting as saying that drinking milk can help you to lose weight. But it's tried and true and if you combine these fat burning foods strategies with exercise, weight loss will come eventually.

Better to eat your carrots cooked.

2005-02-28T04:12:00.000-08:00

Generally, we are advised to eat vegetables raw where-ever possible, however with carrots, you will probably get the most nutrients out of them by steaming or cooking them lightly until they are still crisp but softer.

Research completed in 2003 and published in the European Journal of Nutrition by Livny et. al., compared 15 mg of cooked carrots, pureed carrots and raw carrots. They gave test meals to eight volunteers along with skimmed milk yhogurt and 40 mg of sunflower oil and then took blood samples to extract beta-carotene levels in their blood. Results showed that "More beta-carotene was absorbed from puree as compared to raw carrots". You can read the research abstract here.

So when you're cooking your meal, and you eat your carrots cooked you can be sure that you are getting the optimal amount of beta-carotene's out of your carrots. No more feeling guilty for not eating them raw !

More Fat Burning Foods tips and articles.

Foods Suspected To Be Functional Foods For Weight Management

2005-02-27T02:45:00.000-08:00

A summary of the published review: Dietary fats, teas, dairy, and nuts: potential functional foods for weight control? American Journal of Clinical Nutrition, Vol. 81 No. 1, 7 - 15 January 2005.

Food is our greatest asset and some cultures have used it medicinally for centuries. Today, in our western culture, it's called function foods. Foods have been researched for osteoporosis and cardiovascular disease, so why not obesity ? This newsletter discusses a review of research published in January 2005 looking into four distinct food groups that could help in the prevention of obesity. Later on, we also put together some novel ways of using these ingredients in your recipes.

The functional foods reviewed by Marie-Pierre St-Onge, were dietary fats (specifically medium chain triacylglycerols and diacylglycerols), tea, milk and nuts.

In their review of the literature regarding these four food types, they found that specifically dietary fats may have the most to offer in the fight against obesity, but may only offer benefits in preventing weight gain rather than inducing weight loss.

DIETARY FATS

Medium chain triacylglycerols (MCT) have been studies extensively as they travel directly to the liver instead of through adipose tissue. See the diagram here. This has made the MCT's a hot target for research into weight loss diet and thermogenesis. MCT's can be found when extracted from oils such as coconut oil and the researchers observed that products made with coconut oil were comparable in appearance and taste to those made with conventional cooking oils.

Researchers at the School of Dietetics and Human Nutrition at McGill University recently conducted a 4 week crossover feeding experiment to compare MCT and long chain triacylglycerols (LCT) on energy expenditure and body composition in both men and women. The researchers found that energy expenditure indeed increased when the MCT were consumed more than with those who consumed the LCT's - however thermogenesis was increased slightly. They also found a small trend in lower energy intake after MCT were consumed at breakfast, that is participants tended to eat less after consuming MCT dietary fats.

Research has had some concerns with MCT's though as they have reportedly increased total cholesterol, LDL's, triacylglycerols and glucose concentrations when 70 g of MCT oil was consumed over 21 days. The authors suggest that by combining plant sterols with MCT's total and LDL cholesterol concentrations are lower than those observed after long chain triacylglycerols consumption. So MCT is not without its downside but its undesirable cardiovascular side effects may be able to be counteracted in this way.

Diacylglycerols have also been researched and in some studies found to be even more effective than triacylglycerolds in assisting weight loss. A weight loss study conducted with both obese men and women found that body weight loss was greater in subjects who consumed foods containing diacylglycerols as opposed to those who consumed triacylglycerols, although the percentage change in the intra-abdominal adipose tissue did not differ. The researchers attribute this to diacyclglyercerol's ability to increase energy expenditure, fat oxidation and reduce appetite, but concede that the overall effect is very small and will only be effective when used as a part of a rigorous weight loss plan.

TEA

Tea is the popular beverage that virtually everyone has consumed at some point in their lives. The research has looked into three types of tea, black tea, green tea and oolong tea. While you'll find that many weight loss supplements contain green tea, the research reviewed here found that studies looking into green tea have significant design flaws. Dulbo et. al. found that green tea extract "significantly increased the rate of intrascapular brown adipose tissue oxygen uptake ..... and the authors concluded that green tea extract was a more effective potentiator of sympathetically mediated thermogenesis than caffeine alone." However, this study did not include a control group (a group which receives no treatment so that the treatment group can be compared to it, to see the effect) or a report of the statistical procedures, which nullifies its results somewhat.

Oolong tea however exhibited more promising results. Eleven healthy normal-weight women were tested after drinking water and again after drinking oolong and green tea in random order. The resting energy expenditure "remained low after water and green tea consumption, but increased significantly after oolong tea consumption." These results were more promising, however the study was only conducted over a 2 hour period, which does not give a clear picture of the effects the teas would have over a day.

In conclusion no clear yes, or no observations can scientifically be made about using tea to induce weight loss due to the lack of scientifically controlled and long term research existing at this time.

MILK

There has been widening interest in milk and specifically calcium in fighting obesity, to date no long term studies exist that can prove that milk or calcium have any effect on weight loss per se. While Heaney (1) found that the effects of calcium consumption is somehow linked to body weight regulation, the mechanism by which it works is still unclear and other dietary factors may be playing a role. The author notes that adults who don't eat fast food may drink more milk, while those who do eat fast food, drink less milk. There have been differing results obtained from different studies looking at the effects of dairy and calcium, some finding that there were no effects, while some found beneficial effects for weight loss. (Marie-Pierre St-Onge page 10)

In a study using 41 subjects (32 completed the study) researchers looked at the effects of 400 - 500 mg calcium supplement and a placebo pill(low-dairy group), 400 - 500 mg calcium supplement and 800 mg calcium carbonate (high calcium group) and 400 - 500 mg calcium supplement, a placebo pill, and three servings of dairy products (high dairy group). All subjects initially consumed 1 serving of dairy products. At the end of the study, subjects in the low-dairy, high calcium and high dairy groups lost 6.4%, 8.6% and 10.9% of body weight, while losing 8.1%, 11.5% and 14.1% respectively of fat mass. This data shows that calcium especially from dairy products can enhance weight loss efforts. It was noted that only data from subjects who completed the study (78% of participants) was recorded, so it's not known what effect the other 22% of participants would have had on the results.

While there is some evidence to suggest that milk and calcium may be considered functional foods for weight loss, more research needs to be done to make any conclusions about the functionality of milk and calcium for weight loss.

NUTS

Therefore have been some promising and differing results from research conducted with Almonds, Walnuts, Pistachio, peanut and pecan nuts.

Some studies reviewed here suggested that nuts such as almonds may be able to prevent absorption of energy into the body (2) thereby causing weight loss, while another study found that 100 g almonds consumed per day over 4 weeks produced a slight weight gain.

Most of the studies conducted with the different types of nuts found that there was no weight gain after consuming the nuts, even though the total energy intake had increased. A study conducted with peanuts found that participants resting energy expenditure increased by 11 % after 19 weeks which shows a small increase in overall energy expenditure. The author concludes that while there is some evidence to suggest that nuts may have benefits for weight loss, more research needs to be done and at present only speculation about nuts and weight loss can be made.

Conclusion:

Some foods examined here do have the potential to become weight loss functional foods, but particularly for dairy, nuts and tea, more research realistically needs to be conducted before such claims can be made.

As for dietary fats, there is more research supporting replacing dietary fats with medium chain triaclyglycerols and diaclyglycerols, however it is still unclear what long term effects that they will have and may only be beneficial when used in weight maintenance - not in a weight loss situation and would only be effective when energy restriction and increased physical activity are included in the weight loss plan.

References:

Marie-Pierre St-Onge Dietary fats, teas, dairy, and nuts: potential functional foods for weight control? American Journal of Clinical Nutrition, Vol. 81 No. 1, 7 - 15 January 2005.

(1) Heaney RP Normalizing calcium intake: projected population effects for body weight Journal of Nutrition 2003;133:268S-70S.

(2) Jenkins DJ, Kendall CW, Marchie A, et al. Dose response of almonds on coronary heart disease risk factors: blood lipids, oxidized low-density lipoproteins, lipoprotein(a), homocysteine and pulmonary nitric oxide: a randomized, controlled, crossover trial. Circulation 2002;106:1327-32.

Given that no conclusive conclusions can be made about any of the foods discussed within this paper, but that dietary fats such as those contained within coconut oil may be beneficial in maintaining weight. I thought I'd share some ideas about how to include coconut oil in your diet.

Salad Dressings:

1/4 cup coconut oil
1 tbsp malt vinegar
1 clove of crushed garlic or teaspoon minced garlic
sea salt to taste.

Put all ingredients together and stir until all ingredients mix well.

Cooking Oil:

Mix 1:2 of coconut oil to canola oil and use as you would cooking oil. When you're cooking your favourite steak or shallow frying chicken - coat the pan with this oil.

Wishing you much health and wellness

Jenny Mathers.
Savvy Fat Burning Foods

How energy densities of food can help you lose weight

2005-02-25T15:08:00.000-08:00

What are energy dense foods? What can they do for me ?

Low energy dense foods are those foods that are often high in micronutrients, but low in calories, per gram of food. Prime examples of foods that have low energy densities are lettuce and watermelon. These foods are typically very high in water content and fiber and usually refer to fruits and vegetables(4), but could also include manufactured foods such as artificial sweeteners which contain less calories per gram than normal sugar(3).

It has been well publicised that eating low density fruit and vegetables may help you to lose weight, and it has implications for the way in which the weight loss industry deals with the problem of obesity. The theory behind eating low energy dense foods, assumes that you can eat a mound of lettuce and watermelon and still consume less calories than if you had consumed 1 cream biscuit. Eat more and consume less calories. Research also supports the idea that diets low in energy density and palatability (how it tastes) can be a significant determinant of how many calories you consume, irrespective of the fat content.(5) What this means is that all those low fat versions of food you buy in the supermarket, may be pretty useless unless they contain less actual energy or calories than their full fat equivalent. One study suggests that even if a meal is high in fat but composed of mostly vegetables, it can be relatively low in calories per gram of food eaten and therefore have a low energy density.(1)

There are differing views as to whether low energy dense foods promote feelings of fullness, and are as satisfying to eat as their high energy equivalents e.g. lettuce versus cream biscuit. McCrory et. al. (2000) identified as mentioned above in their review, that there is a relationship between how the food tastes, the energy density of the food and total energy intake. They cite that in numerous unpublished studies "pleasantness of taste is positively associated with the energy intake of single foods.", that is if it tastes good, more than likely, you'll end up eating more of it and therefore more calories. Of course, in reality, this may vary from individual to individual.

There are however, some studies that support the theory that low energy dense foods are satisfying. Eating foods such as salads, for example before or with a meal of any size have been shown to promote feelings of fullness and reduce the amount of food eaten overall (2). Of course, for those who eat cheese and salad dressings with their salads, the calories will obviously be increased.

Consuming foods with high energy density can result in consuming too many calories without even knowing it, and still be hungry for more food. These foods, typically, the french fries, are very high in energy, but obviously low in vitamins and minerals, may be satisfying at the time of eating, but perhaps a 1/2 an hour or an hour later, you may be hungry for more food. So while you've eaten a lot of calories with the french fries, and you're hungry again so quickly, the likelihood of weight gain is probable if food such as french fries are included in the diet regularly.

In short, low energy dense foods are those that contain high amounts of water, and can be consumed with a relatively small amount of calories. What this means is that you can incorporate more of these foods into a balanced diet to get a more food for your calorie budget.

What are foods that have relatively low energy densities ?

You may also be able to guess which foods have low energy densities by how much water and fiber the food contains. If you know it to contain alot of water, then it is likely that it has a low energy density.

So if you ate 100 grams of watermelon, you'd be consuming 23 calories. If you ate 100 grams of raw unpeeled apple, you'd be consuming 55 calories (over double the calories). You can see the difference. You can engineer a weight loss strategy to consiously consume less calories while consuming the same amount of food that you'd normally take in.

Sample Meal Plans With Low Energy Densities and High Macro-nutrient intakes follows:

Breakfast

100 grams unprocessed bran
low fat milk
low fat desert yogurt

Total calories: 321 calories

Compare this with eating corn flakes, low fat milk and yogurt - 549 calories

Morning Tea

50 grams rockmelon
50 grams watermelon

Total calories: 22.5

Compare this with having a meusli bar - 124 calories.

Lunch

2 slices of wholemeal bread
Avocado spread
Canned tuna
Lettuce

Unpeeled nashi pear

Total calories: 167 calories

Compare this with eating a chicken and lettuce white sandwich with margarine, you'd be consuming about 178.70 calories.

Afternoon Tea

2 raw carrots and 5 slices of fat reduced cheese

Total calories - estimate around 122 calories

Compare this with eating 1 meusli bar - 124 calories.

Dinner

Lettuce, cherry tomatoes and avocado

Grilled Salmon
Mixed Vegetables
Brown Rice
Seafood Sauce

Water

Fruit salad

Total calories - about 494.20

Compare this with eating mince, pasta and a pasta sauce of the same meal size which totals to about 523 calories. Notice in the above dinner menu, a first course, main meal, drink and desert has been included for less calories than that eating a serving of spaghetti bolognaise.

Total calories for low energy density menu is 1,126.70 for the day.

Total calories for the alternative menu is 1,498.70 for the day, which makes a total calorie saving of 372 calories - eating the same amount of food, just watching the foods that have a higher amount of calories per gram of food.

So now you've got some idea of how to develop a low energy dense diet, don't go away and decide to eat only low energy dense foods ! Dietary energy density is only one factor that influence overeating and obesity. There are many other factors that influence a healthy diet. See the diagram here Nutrition.org The diagram illustrates that while energy density is important it is only one factor needed to be implemented to maintain a healthy diet and therefore a healthy, normal weight body.

The diagram emphasises that energy intake is influenced by the amount of processing the food has undergone, the glycemic index, energy density, palatability, portion sizes and variety within the food groups.

While its great to pay attention to the energy density, also look out for these other factors. One food group should never be neglected and eating a variety of foods is beneficial in weight loss.(5) I am not saying never eat foods that have higher amounts of calories again, you can often combine foods with low amounts of calories with other foods high in calories to give your body the nutrients it needs.

So eat a variety of foods, and work out which foods have less energy per gram of food and which ones are more energy dense. Eat foods with less energy density first, or eat them with foods that have higher amounts of calories.

References:

(1) La Fontaine HA, Crowe TC, Swinburn BA, Gibbons CJ. Two important exceptions to the relationship between energy density and fat content: foods with reduced fat claims and high fat vegetable-based dishes.

(2) Rolls BJ, Roe LS Meengs JS. Salad and satiety: energy density and portion size of a first course salad affect energy intake at lunch.

(3) Drewnowski, A. Intense sweeteners and energy density of foods:implications for weight control. Eur J Clin Nutr. 1999 Oct;53(10):757-63.

(4) Rolls BJ, Ello-Martin JA, Tohill BC. What can intervention studies tell us about the relationship between fruit and vegetable consumption and weight management ? Nutr Rev. 2004 Jan;62(1):1-17.

(5) McCrory MA, Fuss PJ, Saltzman E, Roberts SB. Dietary Determinants of Energy Intake and Weight Regulation in Healthy Adults J Nutr 2000;130;276S-279S.

The Full Article with Food Nutrient Values can be seen here

2005-02-24T16:57:00.000-08:00

Wheat bran contains 44% fiber, while weetbix or vita-brits contains only 13.6% fiber. For one serving of cereal in the morning, you can triple your fiber intake. I know which one I'd choose if I wanted to increase my fiber and metabolism rates !

Savvy Fat Burning Foods

Glycemic Index, Fact or Fiction

2005-02-23T17:01:00.000-08:00

I've just been reading on some websites today that adopting a low glycemic index approach to your carbohydrate consumption may have no effect on weight loss.

The glycemic index is a rating given to carbohydrates which indicates how consumption of that carb effects blood glucose levels. You can see an explanation of the glycemic index here.

Yes, it is true - that the theory that a low glycemic index diet may have no effect on weight loss as evidenced by the research published by Sloth et. al (Am J Clin Nutr. 2004 Aug;80(2):337-47.), however, there is also a good body of evidence to suggest that it does have an effect.

May Y. et. al (Am J Epidemiol. 2005 Feb 15;161(4):359-67.) has just recently published the results of an observational study with 572 participants that suggest that the higher the glycemic index of foods consumed, the higher the body mass index of the participant. Their data was collected over 4 years and a longitudinal analysis conducted. They found that across the participants the average BMI was 27.4 kg/m2 and the mean dietary glycemic index was 81.7 which is in the high range. The authors concluded that the type of carbohydrate may indeed have an effect on body weight, but that further research is needed to clarify these findings.

Why I love fiber

2005-02-16T21:10:00.000-08:00

Dietary fiber - one of my most favorite topics, to date.

For those who don't know fiber comes in soluable and insoluable fiber and is partially broken down by bacteria in the large intestine.

The reason I talk about it so much, is that it is a natural dietary weapon against obesity. Foods that contain alot of fiber are often low in calories and low in fat and require your body to do alot more work in metabolising the food into the useful components its needs to function.

You need approximately 30 grams of fiber in your diet each day, and you can go along way to fighting fat and adopting a healthier lifestyle by simply adopting a high fiber diet.

The way in which you can do this is by simply substituting foods that you already eat with their high fiber alternatives. For example if you love pasta, substitute this with a wholewheat pasta - often these pasta's will be low GI as well. If you love cake - then substitute the chocolate cake for fruit cake made with wholemeal flour !

Eating something as simple as wheat bran for breakfast which is made up of 40% insoluable fiber can radically increase your fiber levels. A high fiber diet is not that hard, you just need to be aware of what foods are high in fiber and what foods are not.

If you're not just into fat burning but adopting a healthier lifestyle, visit our website at Savvy Fat Burning Foods or join our community at the Fat Burning Foods Forum.

Fiber, Fiber and More Fiber

2005-02-16T03:48:00.000-08:00

One of the things that I push alot is getting enough fiber in your fat burning diet.

A balanced diet is all that you need to lose weight, and eating enough fiber is just one component that makes up a balanced diet.

In a recent study done in Austria, it was found that those who had a high amount of fat in their diet (higher than 30% of their total intake) "show a lower intake of vegetables and fruit, cereal products, carotenoids, folates and dietary fibers". We are currently discussing this within the fat burning foods forum. Feel free to add your opinion there.

While eating fiber is generally a good thing, many people over-look the fact that you can get too much fiber, and effectively wash away the nutrients out of your body before your body has a chance to make use of them.

The catch is to have a balanced diet. Getting enough fiber means to be eating between 2 - 5 servings of fruit and 3 - 5 servings of vegetables every single day. If you think that you can't eat this amount every single day for whatever reason, try a fiber supplement that you can add to your drink or cereal in the morning.

Fat Burning Foods

2005-02-15T15:01:00.000-08:00

Hi, if you don't already know me, My name is Jenny Mathers and I write for Savvy Fat Burning Foods

My mission is to provide a research resource for all those who want the truth about weight loss, nutrition and fat burning food. There is so much he said, she said about pineapple, strawberries, low carb, high carb, low fat, high fat diets, that really it gets to the point of being ridiculous.

Fat Burning Food is really just ordinary food, with properties such as low energy densities, high water content, high fiber and more and more research is suggesting low glycemic indexes. That's the truth of the matter ! Pure and simple. So when you purchase an apple and eat it as a snack, your eating a food high in water, high in micronutrients, relatively high in fiber and relatively low in calories - what more could you ask for in a fat burning food.

I'm also launching some other useful resources for you to use, such as the Fat Burning Foods Forum, which is more of a support tool, but will also aim to impart information to you. So I welcome you to come and post, contribute, ask questions and make friends who are also interested in working patiently to make themselves healthier and leaner.

Until my next post, I'd like to welcome you and hope that you benefit from the information within the website forum and this blog.