Fat Burning Foods

by Rich Strauss

A Guide to Fat Burning

Foods

www.The-Weight-Loss-Formula.com

A Guide To Fat Burning Foods Second Edition Š 2011 Rich Strauss www.the-weight-loss-formula.com This booklet was designed to give correct and helpful information, but there may be typographical errors and mistakes in content. All content in this publication is provided for information and educational purposes only. Individuals wishing to make changes to their dietary, lifestyle, exercise or medication regimens should do so in conjunction with a competent, knowledgeable and empathetic medical professional.

I try to keep information in this publication as accurate as possible but accept no responsibility for errors or inaccuracies. The author and publisher of this book shall not have liability nor responsibility to any person or legal entity in regard to any loss or damage caused or alleged to be caused either directly or indirectly by the information contained in this booklet.

Please Note: This is a sample chapter taken from Calorie Counting Demystified.

The full product is available at www.the-weight-loss-formula.com

Contents Introduction

5

Chapter 1: The Basics

6

Chapter 2: The Concepts The Thermic Effect of Food Determining the Thermic Effect of Food: Negative Calorie Foods Blood Sugar Levels

7 7 8 9 13

Chapter 3: The Elements Protein Carbohydrates Fats

14 15 18 27

Chapter 4: The Rules Rule 1 Rule 2 Rule 3 Rule 4 Rule 5 Rule 6 Rule 7 Rule 8 Rule 9 Rule 10 Rule 11

31 31 31 33 33 34 34 34 35 35 36 37

Chapter 5: Weight Loss Supplements

39

Chapter 6: Fat Burning Foods Lean Proteins – Meats Lean Proteins – Eggs and Dairy Lean Proteins - Other Complex Carbohydrates - Starchy Natural Simple Carbohydrates (Fruit) Fats And For Kicks...

40 41 44 46 56 62 68 71

Whats Next?

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Chapter 2: The Concepts First of all, you must know and understand that food is not eaten in isolation, but within a broader diet.

Identifying and consuming “fat burning foods” must go along with their relevance as placed within such a diet.

Limiting a diet to only these foods would result in malnutrition.

The Thermic Effect of Food

Note: TDEE (Total Daily Energy Expenditure) is made up of three primary components: resting metabolism rate (RMR), the thermic effect of physical activity (TEPA), and the thermic effect of feeding (TEF).

RMR, accounts for 60-75% of all calorieburning processes; TEPA accounts for 15-30% of daily calorie burn depending on an individual’s activity level and TEF accounts for approximately 10% of daily calorie burn.

When you eat, your body responds to this by increasing the rate at which you expend energy or calories. This is called the “thermic effect of food” (or meal induced thermo-genesis), and describes the energy expended by our bodies to digest, transport, metabolize, convert and store (macronutrients) food. We “expend energy” by burning calories.

The thermic effect is one of the components of metabolism along with the resting metabolic rate, and the exercise component – all combined to result in TDEE (Total Daily Energy Expenditure)1.

A common number used to estimate the magnitude of the thermic effect is about 10% of the caloric intake of a given time period. This means that if you eat 1000 calories, 10% of them will be burned off by the thermic effect, leaving only 900.

TDEE in a physically active person How much energy your body spends is based upon what the food is (it’s nutrients and structure). The effect varies substantially for different food components.

Processing protein requires the greatest expenditure of energy, with estimates ranging as high as 30% of the total caloric value.

Dietary fat, on the other hand, is so easily processed and turned into body fat that the thermic effect accounts for only about 3% of the ingested food energy. The amount of energy required to process simple carbohydrates falls between that of protein and fat, at 5-10%, and complex carbohydrates are second to protein, at around 20%.

1

7

See Calorie Counting Demystified for more on TDEE.

All calories are not equal (a gram of fat contains more than twice as many calories as a gram of protein or carbohydrate). So a gram of fat not only gives you more calories, but a smaller percentage of them will be burned off by the thermic effect. Since the metabolic rate is elevated via this mechanism 10 to 15% for one to four hours after a meal, the more meals you eat per day, the faster your metabolic rate will be.

Foods that are high in protein and fiber are the best kinds of food to eat if you want to burn fat, it has the highest thermic effect of all foods, because it takes more energy to digest. So, the two food groups that have a higher thermic effect than any other foods and will increase, or benefit your metabolic rate the most are: Lean Proteins - These foods are the most effective in stimulating the metabolism. The term “Lean� refers to the low fat content, and therefore the quality of containing fewer calories than other protein foods. Therefore the combined high thermic effect and low calorie density, make them ideal to benefit fat loss. An increase in metabolic rate of up to 30% after eating lean protein has been shown.

Determining the Thermic Effect of Food: To determine the TEF, you need to multiply your original RMR value by 0.10 for a moderate protein diet or 0.15 for a high protein diet. So this is what the formula looks like: TEF = RMR x 0.10 for moderate protein diet (1 gram per pound of bodyweight) TEF = RMR x 0.15 for high protein diet (more than 1 gram per pound of bodyweight) Since I eat a very high protein diet (about 350 to 400 grams per day), I use the 0.15 factor and my TEF is about 360 calories per day as displayed by the calculation below: Thermic Effect of Food = 2400 calories x 0.15 = 360 calories per day

Important Note: To calculate your BMR, RMR, Daily Calorie Needs etc, please refer to the accompanying ebook: Calorie Counting Demystified.

Natural, fiber-containing complex carbohydrates - which also have a high thermic effect and boost the metabolism. These foods naturally have an even lower calorie density, and include fibrous vegetables, whole grains and natural starches. Also, plant foods break down slowly in your stomach, making you feel full longer, and they are rich in vitamins, minerals, trace elements, carbohydrates and often plant based protein. These foods have a thermic effect of up to 20%.

High Protein/High Fiber + Low Calories = Fat Burning/Metabolism Boosting Food 8

Please Note: This is a sample chapter taken from The Weight Loss Formula.

The full product is available at www.the-weight-loss-formula.com

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