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There are only two ways to lose fat: by burning off more kilojoules or by eating less. And no one likes to be told they have to eat less. Fortunately, controlling your weight may be a case of mind over matter. “The presence of food in the mouth, stomach and digestive tract creates signals which travel between the brain and gut,” says Dr TimFinnigan, head of innovation at Marlow Foods in the UK. (They created the Quorn range – a mycoprotein food product, sold as a health food and alternative to meat.) “Foods which affect these signals can help us eat less or burn off more kilojoules.” But long-term fat loss needs more than a few dietary nips and tucks. These fat-loss foods give you one half of the equation. You’ll find the other half in the playground of heavy objects.
Peas for fullness
Peas and beans are rich in soluble fibres, which either fill you up or give you wind or both depending on your constitution. A Spanish study reported an average weight loss of five kiloswhen 200 overweight people ate a high soluble fibre diet for four months. That’s a lot of weight loss for a tiny vegetable.
Acid for fat burning
Grilled lamb is back on the menu. Scientists have discovered that CLA, a type of fatty acid normally found in lamb, beef and dairy foods, has blubber-shedding effects. In the British Journal of Nutrition, people given concentrated CLA for sixmonths saw a four percent reduction in body fat, mainly fromthe legs. Not baa’d going.
Eggs for satiety
Ditch the croissants and go for poached eggs in the morning. That’s the message from a US study in the Nutrition Research Journal, which compared the effectsof eating different breakfasts. Quite apart from the fat content, the pastries pushed up blood glucose levels, causing men to eat more. In contrast,
eating eggs reduced men’s overall daily kilojoule intake due to their large quantity of high quality proteins, which make you feel fuller for longer.
Seaweed for kilojoule loss
Supplement your soups with kombu, also know as edible kelp (r35 Pick n Pay). Researchers from Sheffield
Hallam University found that kilojoule intake fell by seven percent when subjects added seaweed to their normal diet for a week. It makes food travel more slowly through the digestive system–and the slower it moves, the less you eat.75% The amount that eating seaweed can cut the body’s fat retention
by,says Newcastle University.
Hot chillies for hunger suppression
Dousing your tongue with a fiery chilli sauce to curb your appetite might sound like a crude tactic, but it has a solid scientific basis. In the journal Clinical Nutrition, brave Danish subjects experienced less desire to eat when given a shot of capsaicin. Pass the Tabasco. 2.3kg The amount of extra weight you’ll lose per month if you add / tsp of chilli pepper to every main meal.
Pasta for muscle maintenance
One of the downsides of fat loss is muscle wastage. Luckily, a study in Diabetes, Obesity and Metabolism found eating low-GI foods (the ones that don’t send your blood sugar soaring) boosts weight loss while maintaining muscle. So, fill up on al dente pasta, root vegetables, oats and high-fibre bread to keep your muscles in prime condition.
Probiotics for friendly bacteria
German scientists have discovered that fat people have an imbalance in their gut bacteria, which makes them super-economical at using kilojoules. Slim people’s bacteria, in contrast, waste kilojoules so they don’t absorb as much. If you’re in the former camp, take a daily probiotic to sort out the balance.