Foods That Prevent Fat Burning Diet - How to Accelerate
On a fat burning diet and you don't lose weight fast? You should think of foods you eat, they might sap your diet. You should have been told what foods to eat and what to avoid, and here we do.
Poor food choices contribute tо high levels оf body fat. While you may be trying hard to lose weight through discipline of diet plan, and may be you do some exercises to burn mоrе calories thаn you consume. Hоwever cеrtаin foods mаy bе holding you bаck mоre thаn оthеrs Tо speed up your weight loss, discover what foods аrе keeping you fat.
It is not sufficient that you follow a diet, you already know that accumulated fat is a result of eaten food, so you have to be aware of foods that may undermine your diet plan. Recent research helps us understand well how our body is designed to build and destroy itself.
But What Foods that Prevent Fat Burning Anyway
Insulin increases fatty acid uptake and synthesis of fat in the adipose tissue, it prevents fat burning. There are foods that cause insulin to be released largely. As long as you eat these foods, you can not burn fat efficiently.
Foods that have very high Glycemic Index (GI) will induce blood sugar spikes, and this will increase insulin secretion into the blood. When this hormone level in blood is high, the capability of the body to burn fat is hindered, even under calorie deficit conditions the body will keep away from fat and use protein (lean muscle) to generate energy.
White rice and white flower for example, can ruin all your efforts to burn fat and lose weight.
Glycemic Index (GI) : Foods and Burning Fat
It is a numerical scale of how fast and how high a particular food can raise our blood sugar(glucose) level. The rating is from 0 to 100 (now over 100). Any food with a rating over 55-50 is considered to have a high GI, and this will sap a fat burning diet.
Be aware of foods with high glycemc index, as this can help you control blood sugar and burn fat, specially when you are on a diet. Here is a list of GI of different foods.
FOOD ITEMS Glycemic Index
VEGETABLES*
Spinach --------------- 15-50
Turnip Greens --------- 15-50
Lettuce --------------- 15-50
Water Cress ----------- 15-50
Zucchini -------------- 15-50
Asparagus ------------- 15-50
Artichokes ------------ 15-50
Okra ------------------ 15-50
Cabbage --------------- 15-50
Celery ---------------- 15-50
Cucumbers ------------- 15-50
Dill Pickles ---------- 15-50
Radishes -------------- 15-50
Broccoli -------------- 15-50
Brussels Sprouts ------ 15-50
Eggplant -------------- 15-50
Onions ---------------- 15-50
Tomatoes -------------- 15-50
Cauliflower ----------- 30
Bell Peppers ---------- 40
Green Peas ------------ 40
Squash ---------------- 50
Heart of Palm --------- 50
GRAIN ITEMS
Barley
Pearled barley, cooked ---------------------------------------------- 35
Barley kernel bread (50% kernels) -------------------------------- 64
Barley flour bread (80% barley, 20% white wheat flour ------- 94
Whole meal barley porridge ---------------------------------------- 95
Buckwheat
Buckwheat bread (50% dehusked buckwheat groats, 50% white flour) ----------- 66
Buckwheat, cooked -------------------------------------------------------------------------- 76
Corn
Corn, yellow ----------------------------------------- 78
Corn tortillas ----------------------------------------- 78
Cornmeal, boiled in salted water 2 minutes ---- 95
Taco shells ------------------------------------------- 97
Millet
Millet, boiled ------------------------ 99
Oats
Oat bran bread (45% oat bran, 50% white wheat flour) -------- 66
Oatmeal (thick, dehulled oat flakes)-------------------------------- 77
Oat bran cereal -------------------------------------------------------- 78
Muesli -------------------------------------------------------------------- 80
Oatmeal (rolled oats), cooked --------------------------------------- 81
Oat bread (80% intact oat kernels, 20% white wheat flour) ---- 91
Oatmeal (one-minute oats -------------------------------------------- 92
Rice
Wild rice --------------------- 81
Rice cakes ------------------ 81
Rice noodles, cooked ---- 85
White, boiled --------------- 90
Parboiled rice -------------- 100
Rice bread ------------------ 100
Rye
Whole kernels, cooked ----------------------------------------------- 48
Rye kernel bread (80% kernels, 20% white wheat flour) ------- 70
Whole meal rye bread ------------------------------------------------- 81
Wheat
Spaghetti, whole meal ------------------------------------------------------- 52
Whole wheat kernels, cooked ---------------------------------------------- 57
Spaghetti, white, boiled 10-15 minutes ----------------------------------- 62
Cracked wheat, bulgar, boiled --------------------------------------------- 67
Wheat kernel bread (80% intact kernels, 20% white wheat flour ---- 73
Couscous (from semolina-durham wheat) boiled 5 minutes ---------- 91
Whole wheat bread ---------------------- 95
White flour bread ------------------------ 100
Gluten-free --------------------------------129
Spelt
Whole meal spelt bread ------------------ 88
Multi-grains
Multi-grain bread -------------------------- 60
FRUITS
Grapefruit ----------------------------------- 35
Apples, Dried ------------------------------ 40
Prunes -------------------------------------- 41
Apricots, Dried ---------------------------- 43
Apples, Raw ------------------------------- 53
Pears --------------------------------------- 53
Plums --------------------------------------- 55
Strawberries ------------------------------- 56
Oranges ------------------------------------ 59
Pineapple juice ---------------------------- 64
Grapes -------------------------------------- 64
Orange juice ------------------------------- 73
Bananas ------------------------------------ 73
Kiwi ------------------------------------------ 74
Apricots, Raw ------------------------------ 80
Papaya ------------------------------------- 83
Pineapple ---------------------------------- 83
Figs ----------------------------------------- 85
Raisins ------------------------------------- 90
Cantaloupe -------------------------------- 91
Watermelon ------------------------------- 100
STARCHY VEGETABLES
Yams --------------------------------------------------- 52
Carrots ------------------------------------------------- 66
Potatoes, Boiled 15 minutes, cubed, peeled --- 81
Sweet potatoes --------------------------------------- 85
Beets --------------------------------------------------- 64
Potatoes, Baked ------------------------------------- 119
Mashed ------------------------------------------------ 104
LEGUMES
Soybeans, cooked -------------------------------------------- 25
Lentils, red, cooked ------------------------------------------- 36
Garbanzo beans, dried, soaked, boiled 35 minutes ---- 39
Kidney beans -------------------------------------------------- 39
Lentils, green, cooked --------------------------------------- 42
Split peas, yellow, cooked ---------------------------------- 45
Soy milk, full fat, with maltodexdrin, calcium-fortified --- 50
Navy beans, cooked ----------------------------------------- 53
Pinto beans, cooked ----------------------------------------- 55
Pinto beans, canned ----------------------------------------- 63
DAIRY
Yogurt, low fat, plain ------------------------- 20
Whole fat milk --------------------------------- 39
Skim milk --------------------------------------- 46
Yogurt, low fat, with fruit --------------------- 47
SWEETENERS
Honey --------------------------------------------- 77
Sucrose (white sugar) -------------------------- 95
*There are no published research studies to confirm the GI of vegetables. Most commentators place their value between 15-50, can this range be right on target based on their low carbohydrate and high-fiber content?
When eating foods that help burning fat, keep the following simple guidelines in mind:
- Main components should have a GI of no more than 70
- Half of all components should have a GI below 50
- Mixing foods changes their individual GI value
Low Glycemic index foods and Belly Fat
Low glycemic food items can lower cortisol volume in your body. High glycemic index food containing huge volume of sugar or starch is not good for reducing this hormone level. If the increase in cortisol level remains same for a period of several months or years, you will start feeling the negative impacts. Conditions like weight gain (particularly around the abdomen), depressed immune function, accelerated aging and stomach ulcers are commonly found in patients with high cortisol level.
If You are a Woman on Fat Burning Diet
Fat cells on the lower part of the body is sensitive to the smallest increase in insulin, which causes fat accretion in this area (Nature's engineering?).
If you are struggling with your diet to burn fat, and you see that you have a lean upper body compared to the lower part, then you should think of foods you eat, because they may be preventing your body from burning fat.
How to Keep on Foods that Help Burn Fat
When you feel hungry at mid morning or mid-day, eat a small low GI meals and preserve carbohydrates afternoon workout or exercise, when your muscles are starved. You may also eat protein shakes or snacks.
Better still is to know the exact foods that accelerate fat burning, particular foods that prevent fat burning.
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