7 Staple Foods That Burn Fat You Need in Your Cupboard
How often do you get home to find no food in your refrigerator and the last thing you feel like doing is going to the shops, so end up ordering a takeout?
It might be OK sometimes for convenience to rule over health. However if you’re eating more convenience foods than you’d like, by stocking up on certain cupboard staples with a high thermic effect, you can avoid piling on the pounds, burn belly fat and save yourself some cash in the process!
What is The Thermic Effect?
The Thermic effect is the energy used by your body as it processes the food you eat. A commonly used estimate of the thermic effect is about 10% of calorific intake, though different foods have varying thermic effects, ranging from 3% to 30%. It is the higher foods that we’re interested in.
High Thermic Foods
High protein foods like tuna, tofu, eggs, yogurt and cottage cheese have a thermic effect, as much as 30%. This means your body burns 30% of the energy (calories) found in these foods simply by digesting them. High protein foods are essential for turning fat into muscle – no other foods boost your metabolism and promote weight loss more. One portion of high protein food with each meal helps keep your metabolism working hard.
Complex Carbohydrates or “colorful” carbs like spinach, broccoli, asparagus, apples, legumes, and brown rice are next in line. These foods require your body to burn up to 20% of their calories just through the digestive process. A healthy portion of complex and fibrous carbohydrates should be included in each of your meals to maintain steady energy levels throughout the day.
Low Thermic Foods
Most takeouts containing refined white flour, sugar and basically anything that has been stripped of its natural fibre, oils and nutrients has a very low thermic effect of only 3%. Foods that fall into this category are easily stored as body fat for this very reason. Pizzas, cakes, fried foods, saturated fats are just some of the “ugly” carbs and harmful fats to stay away from.
7 Store Cupboard Foods That Burn Fat
By keeping certain foods in your cupboard you can easily put together a quick and simple healthy meal, avoiding excessive fast food and with the benefit of burning body fat. Here are 7 ingredients ideas to get you started :
1. Brown Rice
Brown rice is a whole grain and your body burns twice as many calories breaking down whole foods especially those rich in fibre such as brown rice) than processed foods. Brown rice, unlike white rice, still has the side hull and bran, which provide “natural wholeness”, rich in natural oils, selenium, proteins, thiamine, calcium, magnesium, fibre, and potassium. If you want to lose weight or suffer from diabetes, brown rice is perfect because its low glycemic rating helps reduce insulin spikes.
2. Canned Tomatoes
As well as having a relatively high thermic value, canned tomatoes (just like fresh) are low in calories and packed with vitamin C and fibre. They are an excellent source of the antioxidant lycopene, shown to help lower the risk of heart disease, prostate cancer and macular degeneration (poor eyesight as you get older). Make up a batch of Jamie Oliver’s simple tomato sauce, add some beans and serve with brown rice for a quick and simple, weight loss promoting dinner!
3. Canned Beans
All supermarkets now stock a vast array of beans from red kidney, butter beans, adzuki, haricot etc, so stock up! As well as being high in protein, therefore having a high thermic value. They are stacked with other health benefits including high in fibre and antioxidants. They are noted to lower cholesterol levels, improve diabetics’ blood glucose control, reduce risk of many cancers, lower blood pressure, regulate functions of the colon, prevent and cure constipation, prevent piles and other bowel problems.
Some people believe that eating only egg whites is best, but half the protein is found in the yolk and it tastes better! Proteins like those found in eggs yolks stimulate the release of the hormone glucagon that aids in fat burning and actually fights off belly fat. The egg yolk has vitamin E in it, plus will help keep you fuller longer. Keep half a dozen hard boiled in the fridge for health snacking during the week.
5. Tinned Tuna
Consuming canned tuna may provide a wide range of health benefits, from improving blood vessel function to boosting weight loss. Besides containing high-quality protein, selenium and potassium, canned tuna also possesses omega-3 fatty acids and B vitamins. Mix this with tinned beans and tomatoes, season and add to wholegrain pasta to create almost instantly fast food!
Lentils form part of the 13,000 strong legumes family and need to be part of your diet! High in iron, lentils are one per cent fat and 44 per cent insoluble dietary fibre, which helps eliminate blood cholesterol. They contain Vitamins A and C and other phytochemicals that help prevent disease. Other angelic properties include a long list of proteins and complex carbohydrates which among other good deeds suppress the appetite. For east of use buy ready cooked in packets or canned to mix with roasted vegetables and season with balsamic vinegar for a simple, healthy dinner.
7. Whole wheat Pasta
Whole wheat pasta contains the bran (the grain’s outer layer), the germ (the sprouting section of the seed), and the endosperm (the large starchy centre). This means your body has to work harder to break it down and ensures nutritional benefits, including the bran and the germ’s vitamin E, major B vitamins, antioxidants, appetite-squashing fiber, protein, and healthy fats remain. Research suggests eating at least three servings of whole grains per day can reduce your risk of chronic health conditions like cardiovascular disease, type II diabetes, cancer, and digestive issues. Try combining with eggs, tuna and a helping of Jamie’s sauce.
What other ideas, ingredients or recipes can you share?
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