Source: The articles "What to Eat to Lose Fat" is contributed by Dept of Endocrinology, Singapore General Hospital
Know the foods that can help to optimise the functioning of the body system so that your energy and metabolism stay running high:
- Water: Water constitutes two-thirds of a person's body weight. Yet few think of water as an essential nutrient. Water is needed to maintain normal physiological functions in the body, including respiration, circulation and excretion. Not consuming enough water leads to dehydration, which can slow down metabolism. A general rule of thumb is to drink water throughout the day, before feeling thirsty. (Thirst is a sign of the onset of early dehydration.)
- Green tea: Studies show that having some of this may help to raise your metabolism and speed up fat oxidation. There are other powerful health benefits associated with drinking a cuppa, including protecting you from heart disease, cancer and stroke.
- Soup it up: When having dishes like noodles, choose the soupy over the dry version. Because of the high liquid content, soups typically fill you up with less calories. For example, prawn noodle (dry) contains 459 calories, while the soup version contains 293 calories.
- Grapefruit: The unique chemical properties of this vitamin C packed citrus fruit aid in lowering insulin levels, which promotes weight loss. Check with your doctor about any potential adverse drug interactions if you’re on medication.
- Apples and Pears: Overweight women who ate the equivalent of three small apples or pears a day lost more weight on a low-calorie diet than women who didn’t include fruit in their diets, according to a research study conducted by the State University of Rio de Janeiro. The fruit eaters also ate fewer calories overall. Next time you need to satisfy a sugar craving, reach for this low-calorie, high-fibre snack. You’ll feel full longer and eat less.
- Broccoli: Apart from providing nutrients such as vitamins A and C, calcium and folate, this superfood also boosts your metabolism, while cancer-fighting phytochemicals bolsters your immunity system.
- Low-fat yoghurt: Natural yoghurt contains probiotic cultures that are essential for a healthy digestive tract.
- Lean meat: You can have your meat and eat it too, but go for lean cuts – sirloin steaks, turkey and chicken – rich in the mineral responsible for the production of haemoglobin, the carriers of oxygen in the body. Lean meat jumpstarts your metabolism and energy levels, while burning more calories than the digestion of other foods.
- Oats: A good source of cholesterol-fighting, fat-soluble fibre, this heart-healthy favourite ranks high on the list of good carbs that keep you full and provide you with the energy for your workouts.
- Chillies and Spices: Eating chilli peppers or any spicy food can increase your metabolism while dampening your appetite. Capsaicin, the antioxidant compound found in chillies and hot peppers, temporarily raises your body temperature, which adds a boost to your metabolism and burn off more calories.