I decided to write some good tips that will accelerate and at the same time should be your everyday part in diet.
1.- Protein supports not only muscle growth (hypertrophy) but also fat burning because for the processing of proteins is needed bigger amount of energy and thus the body will more burn. It also increases the feeling of satiety and suppresses hunger.
2.- Carbohydrates, try to pick up those with the gradual release (low glycemic index), they prevent insulin fluctuations thus it supports burning fat instead of storing it.
3.- Fats mainly omega 3 fatty acid does not cause fat storing but in fact can still support burning them. Suitable are sardines, salmon, trout, olive oil, walnuts, peanut butter. By this you can increase fat burning instead of storing it.
4.- Include eggs in your diet, why? They support muscle strength. It is good to mix 3 egg whites + 2 whole eggs or 3, preferably at breakfast and by that you establish a good quality protein which fills you up well.
5.- Try adding half of grapefruit during the day for breakfast, lunch or smaller food or at least drink 3dcl grapefruit juice 3 times a day. Grapefruit lowers the insulin level, so it has a final influence on reducing fat reserves.
6.- Dairy products can help accelerating fat burning, especially those that are low on fat because they contain more calcium which helps to break down the fat. And they also help to increase the intake of proteins.
7.- Include at least one apple a day, apple polyphenols directly participate in reducing fat by increasing the activity of genes that burn fat and reduce fat production and storage of fat. An apple contains 200mg of polyphenols.
8.-Spicy, mostly chili peppers contain the active ingredient of capsaicin which reduces the appetite and promotes burning of calories.
9.- Include healthy fats from nuts: almonds, Brazil nuts, walnuts, macadamia nuts
10.-Avocados contain sugar which suppresses insulin. I already mentioned efficiency of insulin above. Avocados also increases the absorption of calcium which supports the process of fat burning.
Include at least a quarter of avocado in every vegetable salad.
11.- Green tea, black tea
12.- Soy protein (cheese tofu, soy meat). It calms during the diet, it has an impact on the formation of endorphins in female body.
