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2014-08-20    来源:网络    【      美国外教 在线口语培训

Some foods have a high thermogenic effect, so you burn calories just by eating them, while others contain compounds and nutrients that boost your metabolism, helping you to burn fat fast. Here’s what to stock up on…

1 Red or Green Chillies

Capsaicin, the compound that gives chilli peppers their heat, raises the body’s temperature and fires up the metabolism. Studies show that eating just one tablespoon of chopped red or green chillies can achieve a temporary metabolism spike of 23%. So spice it up!

2 Oily Fish

Omega-3 fatty acids found in oily fish help to boost the body’s fat-burning enzymes and regulate metabolism. According to scientists in the US, eating oily fish also lowers leptin levels, the hormone that controls appetite and is linked to how fast fat is burned.

3 celery芹菜
Fed up with water retention and bloating? As well as having a diuretic effect, celery has a slight negative calorie count, which means you use more energy eating it than it contains. Plus it’s full of fibre, so it fills you up.

4 oat 燕麦
Oats are high in soluble fibre, which lowers cholesterol and fat in the blood. And because they digest slowly, they don’t raise your blood sugar, and so keep you feeling full for longer. Even better, because they’re a whole grain, the body burns lots of calories just digesting them.

5 green tea 绿茶
Celebrated for its thermogenic (fat-burning) properties, green tea also contains the amino acid theanine which helps reduce stress. Why is this good for dieters? Stress leads to raised levels of the hormone cortisol, which encourages fat storage, especially around the middle.

6 Freekeh
Freekeh is packed with protein and has four times as much fibre as brown rice and twice as much as quinoa (so the body has to work hard and expend energy to digest it). As well as acting as a prebiotic, promoting good bacteria along your digestive tract, it is low on the glycemic index – so keeps you feeling full.

7 apple 苹果
Apples are high in the soluble fibre pectin, which helps limit the amount of calories your cells can absorb. And because they’re high in fibre, they help fill you up and curb appetite too.

8 protein 蛋白质
Protein has a high thermogenic effect. When you eat something like lean chicken, your body burns about 30% of the calories it contains during the digestion process.

9 grain 谷物
The body uses twice as many calories to break down whole foods compared to processed foods, where the breaking down has already been done for you. Eat whole grains, like brown rice, and you’ll burn lots of calories just digesting them.

10 cinnamon 桂皮香料
A study of diabetics found that eating cinnamon can help the body metabolise sugar. You only need to eat a quarter to two teaspoons of cinnamon a day to reduce blood sugar levels and cut cholesterol from 10 to 25 percent.

11 milk 牛奶
Studies show that the calcium, vitamin D, and low-fat protein in milk and zero-fat yogurt can trigger weight loss and help build and maintain lean muscle. And the more lean muscle you have - the more fat you burn.
12 grapefruit 西柚
Eating grapefruit helps lowers insulin levels, regulating your blood sugar and metabolism. According to one 12-week study, dieters who ate a grapefruit with each meal lost 3lb (1.5kg) more than those who ate the same calories, but didn’t eat the fruit.

13 cocont oil 椰子油
Coconut oil is high in medium-chain triacylglycerols, a chemical compound that encourages the body to burn fat for energy.

14 egg 鸡蛋
The body expends more energy processing protein than carbohydrates or fat. Eggs are a great choice – they’re packed with healthy protein and actively reduce the level of bad cholesterol in your blood.

15 blueberry 蓝莓
Blueberries aren’t just packed with powerful antioxidants. The fruit may also help fight fat. Researchers in the US found that blueberries can cut the number of fat cells in the body by up to three-quarters, breaking down existing fat cells and preventing new ones from forming.

16 watermelon 西瓜
Studies show that eating watermelon could help promote weight loss. The magic ingredient is the amino acid arginine (also found in seafood, nuts, and seeds), which is believed to enhance the oxidation of fat and glucose in the body.

17 Chia seed 芡欧鼠尾草种子
Chia seeds are very high in soluble fibre - which, in addition to filling you up, helps prevent the absorption of fat in the body.

18 bean 大豆
Beans are high in resistant starch, which means that half the calories they contain are not absorbed. They also reduce blood sugar levels, and create the fatty acid butyrate, which may burn fat faster.

19 pumpkin seed 南瓜种子
High in omega-3 fatty acids, pumpkin seeds are believed to decrease the body’s ability to store fat. They’re also rich in protein, which helps to keep the appetite in check.

20 avocado 鳄梨
Avocados are high in fat but it's the healthy monounsaturated kind that's easily burned for fuel during exercise and actually encourages the body to burn fat. Avocados also blunt insulin release and promote calcium absorption, both of which are important for enhancing fat loss.

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