One of the keys to burn fat lies in choosing foods with a low glycemic index. We tell you how, discover all the tricks.
KEYS TO BURN FAT EATING
1. Always choose the whole-grain or fiber-rich version of foods. Whole-grain bread versus white bread, brown rice versus white rice, whole-grain cereals versus regular cereals, etc.
2. If you need to snack, choose low GI foods such as an apple, dried apricots, cherries, four or five freshly peeled nuts, a carrot, etc. and combine them with a relaxing herbal tea to calm your anxiety and avoid eating again.
3. Avoid processed foods and try to make homemade food with low GI ingredients to control what you are eating.
4. Drink water throughout the day to avoid dehydration. Many times we think we are hungry and what is really happening is that we are thirsty or dehydrated.
WATER IS THE BEST ALLY
5. Try to drink water with lemon or orange juice when you feel like something sweet. If you add a teaspoon of honey and keep it in the fridge, this homemade lemonade will help you avoid sweet drinks that tend to trigger high glucose levels.
6. Try to eat a food rich in omega-3 fatty acids every day. Polyunsaturated fatty acids are the good fats that help you lose weight despite their high caloric value. You can find omega-3 in walnuts, vegetable seeds such as chia, flax and in oily fish such as mackerel, herring, sardines, tuna, etc. Do not fail to take any of these foods every day.
7. Dress and cook with a teaspoon of extra virgin olive oil. It is another of the good fats that should not be missing every day in your diet, source of oleic acid, not only helps you maintain your weight if taken in moderation, it also helps you maintain cardiovascular health and keep you young.
8. Avoid combining high GI foods with high fat foods. By rapidly increasing the concentration of glucose in the blood, more insulin is secreted and the fat molecules pass immediately into the cells without being burned, straight to the love handles. Stay away from dishes such as sausages and sausages with fries, cakes, cookies with butter, pasta with fatty sauces, sandwiches with fatty cheeses or sausages, meats with sauces and fries, etc.
9. If you are going to eat high GI foods, combine them with low fat foods such as baked potatoes with fresh cheese, baked potatoes with grilled or steamed meat, spaghetti with vegetables, brown rice with boiled fish.
10. Choose high-protein, low-fat foods at every meal. Proteins help you build muscle if you exercise and increase your metabolism, also avoid the mood swings and depression that appear in low-calorie diets because they keep us alert. Choose foods rich in non-fat proteins such as boiled eggs, French omelets, grilled or steamed fish, lean meats and grilled poultry, natural yogurts, fresh cheeses, etc.
11. Season with fresh herbs and spices. They give flavor to foods and help to delay the rise of glucose due to their high phytonutrient content.
12. Sweeten desserts with cinnamon and a little honey. Cinnamon prevents the sudden rise in glucose that appears after eating sweet or high GI foods. Add cinnamon to milkshakes, baked fruit, yogurts or cottage cheese because it helps give you a touch of flavor when you crave sweetness.
13. Eat dairy products every day. Natural dairy products have a low glycemic index and also provide calcium that helps you lose weight and contain the amino acids arginine and lysine that are essential for the synthesis of growth hormone during the night, responsible for the formation of new tissues such as muscle when you train and to remove fat from adipose tissue when you sleep.
14. Increase your intake of carnitine-rich foods. Carnitine has become fashionable to help burn fat during exercise. You don’t have to buy it, carnitine is synthesized in our body from lysine and methionine, amino acids that you can find in meat, poultry, eggs and dairy products.
FRUITS AND VEGETABLES PART OF THE KEYS TO BURN FAT
15. Take fruits and vegetables rich in vitamin C. Vitamin C from kiwi, berries, cherries, citrus fruits, broccoli, peppers, cabbage, etc. helps you burn fat and has anti-inflammatory effects that help eliminate liquids.
16. Burn fat with iodine. The thyroid gland needs iodine to function properly and produce “fat-eating” hormones. Iodine is found in foods such as iodized salt, sea fish and shellfish, mushrooms, spinach and carrots.
17. Control blood sugar with chromium. Chromium influences the rate of glycemia and lowers insulin in the blood so that fat can be mobilized from adipose tissue. You can find chromium in plums, whole grain cereals, nuts, broccoli and cheeses.
18. If you like to eat dessert, always try to eat fresh fruit with a low GI such as avocado, cherries, plums, prunes with stone, strawberries, berries, apples, peaches, oranges, dried apricots, pears, pineapple, bananas, grapefruit and grapes.
19. If you eat out, always choose the “fat-burning” menu with low GI dishes such as varied salads with lettuces, greens, vegetables and without sauce. Beef carpaccio, grilled beef, pasta with vegetables or seafood without sauce, grilled or baked fish or meat without sauces, steamed mussels, clams with garlic and herbs, gazpacho, sorbets without alcohol.
20. Fat-burning foods do not work alone to burn fat you have to move, so vary your activity every day. Try to get up earlier to start the day doing sports and have breakfast after showering, at the beginning it is essential that every day you dedicate at least 30 minutes to exercise, but after a few days you will notice that you are losing weight easily and that your appetite is controlled throughout the day.
We hope that these tips will help your healthy eating and will be part of the Keys to burn fat eating.