Nutrition and Diet for Weight Loss

Weight decreases when the number of calories burned by the body far exceeds the number of calories consumed, over a long period of time. Nutritional insights can help both ends of the metabolic balance and tip the scales toward significant weight loss.

6 Ways to Use Food to Burn Fat

The best diet plans take advantage of foods known to help convert white adipose tissue (stored fat) into brown adipose tissue (active fat). These foods encourage fat cells to produce heat and release stored energy.

Components of foods that help lose weight include1:

Menthol. Menthol essence can be extracted from peppermint or spearmint or produced in a lab. This compound is often found in foods and drinks that are mint-flavored.

In large amounts, menthol can decrease breastmilk supply.

Curcumin. Turmeric and ginger contain curcumin, which provides a yellow color and flavor to various dishes such as curry. Curcumin is not recommended for individuals with blood clotting disorders, gallstones, kidney stones, or gout.

It is recommended to avoid curcumin supplements, raw turmeric, or raw ginger when pregnant or breastfeeding.

Capsaicin. Varieties of spicy peppers that contain capsaicin include Habanero peppers, jalapeno peppers, serrano peppers, cayenne peppers, and tabasco peppers.

Individuals with gastrointestinal disorders and easily irritable stomachs need to take caution and try small amounts of capsaicin, if any.

Resveratrol. Resveratrol can be found in mulberries, peanuts, pistachios, and red grapes.

These foods and resveratrol supplements are not intended for individuals who have a blood clotting disorder, endometriosis, or uterine fibroids, or certain cancers. It is important to discontinue these foods before surgery.

Green tea. Green tea contains caffeine and catechins, which work together to reduce fat. One popular commercial variety of green tea is matcha, which has a large number of antioxidants and an enhanced ability to prevent fat absorption.

• Omega-3 polyunsaturated fatty acid. Fish oil supplements and fatty fish, such as salmon, mackerel, albacore tuna, and oysters, provide omega-3 polyunsaturated fatty acids.
• This compound may interact with medications for blood clotting disorders; in such a case, it is important to consult a physician before taking a supplement.

Many of the above ingredients can be found in foods or as supplements. As with any healthy diet, practicing moderation is key. Fat-burning ingredients are best used on an occasional basis, in small quantities, and only when appropriate.