PT Health Life – A healthy diet, choosing the right foods not only helps the body stay healthy but can also increase metabolism, eliminate excess fat and support weight loss.
1. Can a healthy diet help “burn fat”?
According to nutrition experts, the key to sustainable weight loss is to increase metabolism and combine eating healthy, low-calorie foods.
A diet that prioritizes healthy foods can “burn fat” in fact using foods that boost metabolism and balance the body’s calorie intake, which in turn can help reduce fat loss. weigh.
Metabolism is the process of converting food into energy for the body to function. Metabolism not only affects weight but also affects overall health.
Usually people with a fast metabolism will burn calories faster than people with a slow metabolism. So they can eat more without gaining weight. On the contrary, if people have a slower metabolism, they will be at risk of gaining weight when eating a lot. In addition, poor metabolism can also cause dysfunction of the body and increase the risk of diseases such as obesity, diabetes, heart disease…
in addition to lifestyle and exercise factors, the diet prioritizes healthy foods such as foods rich in fiber , good protein , anti-inflammatory foods; Limiting processed foods, refined grains, foods high in sugar, bad fats… can contribute to improving metabolism and healthy weight loss.
2. Some foods help increase metabolism and support weight loss
Research shows that foods that can help boost metabolism are usually foods high in fiber, protein and healthy fats including: green vegetables, fresh fruits, whole grains, nuts, seeds, and nuts. beans, lean meat, fish, eggs… These properties help reduce hunger and cravings, while increasing the feeling of fullness after and between meals.
2.1 Foods rich in fiber
Fiber-rich foods such as green vegetables, fruits, whole grains and nuts both help support digestion and boost metabolism.
Eating fiber also takes longer for the body to digest, meaning your body needs to work harder to break it down. Fiber is also essential for controlling inflammation, cholesterol levels , blood sugar and gut health, all of which support the body’s metabolism.
2.2 Foods that help increase thermogenesis
Heat production occurs during digestion. Thermogenesis uses up energy which means it contributes to higher metabolic rate. The effect of increasing thermogenesis is especially when eating foods rich in protein.
Research shows that a high-protein diet is an effective and safe way to lose weight and prevent obesity-related diseases. That’s because protein not only promotes muscle growth and recovery, but it’s also the preferred fuel for burning fat.
This is because protein has a higher thermic effect, which also helps you avoid snacking as it slows down the digestive process. Protein also slows the absorption of sugar into the bloodstream, helping prevent sweet cravings and keeping blood sugar levels stable.
2.3 Whole foods
Unprocessed whole foods such as green vegetables, berries, whole grains… are foods rich in fiber, with little or no added sugar, salt… Therefore they are low in calories.
2.4 Foods rich in vitamins and minerals
Eating foods rich in vitamins and minerals such as foods rich in vitamins B, C, iron and electrolytes is important to support metabolism, energy, endurance and mental health.
2.5 Foods that provide prebiotics and probiotics
Chicory, artichokes, garlic, leeks, onions, asparagus, whole grains and sources of resistant starch (such as unripe bananas); Yogurt , kefir, kimchi… provide prebiotics and probiotics that have been shown to benefit gut health and regulate appetite.
2.6 Foods containing caffeine
Some foods containing caffeine such as tea, coffee… have been shown to suppress appetite and increase energy for physical activity.
Research shows that teas contain antioxidants called catechins. In addition to preventing oxidative stress and cell damage, catechins also help regulate blood pressure, boost metabolism and break down fat. In addition, caffeine in tea will increase energy, help burn fat and promote metabolism.
Caffeine may also improve physical performance by mobilizing fatty acids from adipose tissue for use as energy, which in turn may aid weight loss. In particular, drinking tea after eating greasy foods will also help with better digestion.
