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Fat fighting foods

Nutrition is a weapon that can be used in the fat loss battle. If you have read (and hopefully enjoyed) my other blogs you will know that to lose body fat you must maintain a calorie deficit. This deficit is obtained and maintained by combining exercise and controlled nutrition.

We all know that certain foods are better on a calorie controlled diet than others but did you know that some foods can actually increase the amount of calories you use when you digest them? No? Read on.......

The body burns calories when digesting foods, this is known as the thermogenic effect from the food. Some foods produce a greater thermogenic effect (and therefore burn more calories) than others. With this in mind, it is a good idea to introduce some/all of these to your diet (providing you like them and are not allergic to them).

Spice (Hot)

Eating foods containing spices such as hot red peppers or black pepper has been shown to increase the body’s thermogenics. Studies in Japan have shown that individuals that ate a meal containing Capsaicin (this is what given hot chillis their flavour) increased the amount of calories burned immediately after their meal.

Green leafy veg

Broccoli, Brussels sprouts and cabbage are green vegetables that are typical thermogenic foods. Celery is also another great example of a thermogenic food because it is primarily made of water and fiber. The body needs more energy to digest these foods than the amount of energy they provide.

Green Tea

Green tea contains two substances caffeine and polyphenols called catechins. It has been shown that consuming these two together increases each of their thermogenic properties.

Coconut Oil

The latest oil fashion seems to have some substance behind it. Coconut oil contains medium chain fatty acids (about 60% of the total fat) that when consumed have been shown to inhibit fat deposition in studies conducted. That does not mean you should eat loads of it, it is still a fat and should be used sparingly just like other oils.


Protein is one of our three macro nutrients along with fat and carbohydrates. Getting the correct macro nutrient is key for fat loss. A high protein diet has been shown to produce the most thermogenic effect. Get in touch with me at www.drive-pt.co.uk or drive-pt@hotmail.com to find out how to work out your macro split for maximum results for fat loss, muscle gain or any other goals you may have.

© 2017 by Drive Personal Training.

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