8 fat fighting foods

Combat fat! Your allies in battling bulge? Foods that do the work for you. These edibles have proven lipid-melting powers that help you slim. That’s a win.



Almonds


Almond joy! Dieters who ate 3 ounces of these nuts every day reduced their weight and body-mass index by a solid 18 percent compared with an 11 percent drop in the no-nut group, a study in the International Journal of Obesity found. Almonds are high in alpha-linolenic acid, which can speed the metabolism of fats. Stick to 12 per serving.

Berries


Vitamin C–loaded fruit such as strawberries and raspberries can help you sizzle up to 30 percent more fat during exercise, suggests research from Arizona State University at Mesa. Blend vinaigrette of 1 cup berries and ¼ cup balsamic vinegar.


Cinnamon


This spice could make your waistline nice. Sprinkling ¼ teaspoon on your food may prevent a post meal insulin spike—this increase normally occurs after you eat and “signals the body that it should store fat rather than burn it,” explains Lauren Slayton, R.D., of New York City. Add a dash to your oatmeal, yogurt or coffee.

Mustard


Hello, yellow. The spice that gives mustard its color, turmeric, may slow the growth of fat tissues, a study in the journal Endocrinology notes. Eighty-six mayo in favor of any mustard; sprinkle turmeric on cauliflower and roast for a tangy side.

Oranges

Prevent pound creep with this citrus star: It contains fat-torching compounds called flavones. Women who ate the most flavones had a significantly lower increase in body fat over a 14-year period, a study in the American Journal of Clinical Nutrition finds. Snack on slices or drink freshly squeezed OJ (with pulp!) for the biggest payback.



Soybeans

These green gems are rich in choline, a compound that blocks fat absorption and breaks down fatty deposits. Add ½ cup edamame to a salad.

Sweet potatoes


Trade up to sweet taters. They’re high in fiber, which means no drastic insulin jumps and thus less fat packed onto your hips. Bake a small sweet potato—think of two bars of soap as a portion size—and top with a dollop of low fat or nonfat cottage cheese.

Swiss cheese

Holy cow: “Calcium-rich foods reduce fat-producing enzymes and increase fat breakdown,” says Michael B. Zemel, Ph.D., director of the Nutrition Institute at the University of Tennessee at Knoxville. Put toe to toe with some of its cheesy counterparts, Swiss is a heavy hitter in the calcium department; layer a slice on a lunchtime sandwich, or stack some on high-fiber crackers.

Calcium

Calcium is an essential mineral for our body. Most people think that calcium is essential for strong bones and teeth, but it is also important for many
other functions of the body.

Calcium:

· For strong bones and teeth

· minimize bone loss

· prevent osteoporosis

· for muscles

· for nerves

· blood clot

· manage weigh

· manage high blood pressure

· colon cancer

· kidney stones

· cardiovascular disease

Vitamin D helps to absorb and properly consume calcium.

Daily Calcium Requirement

Who need calcium? When you need calcium?

The optimal intake of calcium is crucial for children, men and women of all ages.
The calcium is needed throughout the lifetime and its daily intake value increases with age.
The growing children needs good amount of calcium for their growing bones.
After adulthood, the calcium is needed to keep the bones strong.

Pregnant and Lactating women require more calcium.
Women after menopause also need more calcium to prevent osteoporosis.

For babies, breastfeeding is the best way to source of calcium.
Formula milk also provides adequate calcium for babies.

The recommended daily calcium intake for males and females is as under.

Age
Daily Calcium Intake
(mg)

0-6 month
210

7-12 month
270

1-3 year
500

4-8 year
800

9-18 year
1300

19,50 year
1000

Over 50 year
1200


Food Sources of Calcium
Dairy foods are very high in calcium, see the values given in the following table.

Food
Calcium
mg per serving

Calcium in Dairy Products

Skim Milk 1 cup
301

Whole Milk 1 cup
290

Plain Low fat Yogurt 1 cup
415

Cow Milk Cottage Cheese (Paneer) 1 cup
208

Baffalo Milk Cottage Cheese (Paneer) 1 cup
480

Calcium in Beans & Grains

White beans 3/4 cup
120

Navy beans 3/4 cup
94

Black Turtle beans 3/4 cup
75

Chickpeas (Chhole) 3/4 cup
58

Tofu 150g
350

Soy bean curd slab 150g
310

Cooked Soy bean 1 cup
130

Instant oats, 1 pkt
165

Calcium in Nuts

Almonds roasted 1/4 cup
93

Almonds butter 2 Tbsp
88

Sesame seeds 1/4 cup
50

Calcium in Vegetables & Fruits

Cabbage/bok choy 1/2 cup
190

Turnip greens 1/2 cup
104

Broccoli 1/2 cup
33

Okra 1/2 cup
65

Orange 1/2 cup
52

Orange juice fortified with calcium 1/2 cup
165

From the above table you can chose foods high in Calcium.

Following is a list of foods that give you more than 300 mg of Calcium per 100 gm of that food.

1. Milk and milk products

2. Cereals and Grains

3. Vegetables: Green leafy vegetables are an excellent source of calcium. Beetroot greens,Drumstick leaves, Fenugreek leaves, Turnip greens, Lotus stems, Curry leaves

4. Spices: Cumin, Coriander, Cloves, Asafoetida (Hing), Oregano (Ajwain), Mustard seeds

5. Fish

Lose Weight just by Drinking Water

Make A Successful Weight Loss Just By Drinking Water - Maybe The Easiest Weight Loss Method

Well, you may have heard it before - you can lose weight just by drinking pure plain water. Do you think it is like that? Yes, it is, you can lose weight just by drinking water. I will explain why it is so.

There are studies that show that just by drinking water your metabolism will increase with up to 30 percentages. That is quite impressive, isn't it? To make your weight loss possible you need to drink eight glasses of water every day, and if you have lots of overweight you need to drink a few glasses more. If you live in a warm climate or if you exercise very intensive you need to drink more than the eight glasses. You maybe think that eight glasses is much water to drink, but you shouldn't drink it at the same time; instead you need to spread it out throughout the day.

Drinking water is not only great for your weight loss. Just by drinking lots of water you will look better because and your skin will become more glowing. Your muscles will work more effective when you exercise which will lead to a better shaped body.

A few tips about how you should act when you decide to lose weight just by drinking water:

• Start every morning with a glass of water.
• Drink a glass of water before every meal.
• Drink lukewarm water, it may be easier to drink lots of water when it isn't cold.
• Add a slice of lemon if you don't like the taste of the water.
• Avoid drinking just before you go to bed.

Drinking water is a cheap and very effective way to lose weight, but often you need to add some diet and exercise to make your weight loss effective.

When Fat is good??

You read that correctly. Certain fats are good for you and as important as other food groups for your body,




Agreed, it’s great to be thin. But when the ‘veins’ on your hands pop up and your face loses its glow, being thin doesn’t seem so great. On the contrary, the gaunt look just indicates that your body is craving for fat — yes, the same thing you avoided like plague for a sub-zero figure.

Unless you are obese, you shouldn’t deprive your body of all fats. The key is to use up your body fat, and as you approach your ideal weight — when you are within 10 to 15 kg of it — start eating regimented amounts. If you skip the butter and the ghee, don’t be surprised if you experience joint paints, lower back-ache and even problems of vision.

Why fat is important

Fat is needed for the normal growth and development. Primarily because it:

• Provides long-lasting energy

• Helps you feel full after eating

• Helps in making hormones

• Forms a part of the brain

• Forms cell membranes for every cell in the body

• Carries vitamins through the body

• Helps regulate body temperature

• Cushions your joints and helps them move smoothly.

It also provides you with two essential fatty acids — linoleic and linolenic — that your body cannot make by itself. These strengthen the immune system, protect the auto-immune system and form a protective shell over your organs.

The good fats

Saturated fats

Saturated fatty acids or saturated fats have all the hydrogen the carbon atoms can hold. These are usually solid at room temperature, and they’re more stable; they don’t combine readily with oxygen. However, they are the main dietary factors, along with Trans fats in raising blood cholesterol.

Sources: Home-made ghee, table butter, white butter, coconut oil, cheddar cheese and meat.

Unsaturated fats

Polyunsaturated and monounsaturated fatty acids are found in liquid oils of vegetable origin. Polyunsaturated oils are liquid at room temperature and in the refrigerator. They help your body get rid of newly formed cholesterol, thus keeping blood cholesterol level down and reducing cholesterol deposits on artery walls.

Sources: Safflower, sesame, soy, corn and sunflower seed and nuts such as pistachio, almonds, cashew nuts,
walnuts.

Monounsaturated oils are liquid at room temperature but solidify in the refrigerator. These may also help reduce blood cholesterol as long as the diet is very low in saturated fat.

Sources: Olive, canola and peanut oils and avocados.

Omega 3 fatty acids are also a part of unsaturated fats. They reduce blood pressure and stimulate blood circulation. It will also give you glossy hair and rid you of varicose veins.

Sources: Salmon, mackerel, walnuts and flax seeds.

Consume in moderation

Since fats contain more than twice the calories of protein and carbohydrate, they should be eaten in moderation. About 30 per cent of the energy we eat should come from fat. Balance your meals with carbohydrates, proteins and fat. The ratio should be 1:1:1 — about 10 gm of saturates to 10 gm of mono-saturates to 10 gm of poly-saturates. So a person maintaining his or her ideal weight can have 10 gm of ghee, 10 gm of olive oil and 10 gm of sunflower oil in a day.