In the next sections, we will talk about the top 8 best fat-burning exercises that will help you achieve your fitness goals.

1. Jump Rope

Jump rope is a simple yet effective exercise that can help you burn calories and improve your cardiovascular health. Jumping rope can burn up to 10 calories per minute, making it one of the most effective fat-burning exercises. This exercise also helps improve your coordination, balance, and agility.

To get started, you’ll need a jump rope and a flat surface. Begin by jumping at a slow pace, gradually increasing your speed as you become more comfortable. Try jumping for 30-second intervals, followed by 30 seconds of rest. Aim for at least 10-15 minutes of jumping per day to start seeing results.

2. High-Intensity Interval Training (HIIT)

High-intensity interval training (HIIT) is a form of exercise that involves short bursts of intense activity, followed by periods of rest. This type of exercise can help you burn calories and increase your metabolism, making it a great fat-burning exercise.

HIIT can be done with a variety of exercises, including running, cycling, and strength training. To get started with HIIT, choose an exercise and perform it at maximum effort for 30-60 seconds, followed by a period of rest or low-intensity activity for 30-60 seconds. Repeat this cycle for 10-20 minutes.

3. Burpees

Burpees are a full-body exercise that can help you burn calories and improve your strength and endurance. This exercise works your arms, chest, core, and legs, making it a great way to target multiple muscle groups at once.

To perform a burpee, start in a standing position, then drop down into a push-up position. Do a push-up, then jump your feet forward to your hands and stand up, jumping at the end. Repeat for 10-15 reps, or as many as you can do with good form.

4. Rowing

Rowing is a low-impact exercise that can help you burn calories and improve your cardiovascular health. This exercise works your back, arms, and legs, making it a great way to build strength and endurance.

To perform this exercise, you’ll need a rowing machine. Sit on the machine with your feet in the foot pedals and your hands on the handlebar. Push off with your legs, then pull the handlebar toward your chest, squeezing your shoulder blades together. Release the handlebar and repeat for 10-20 minutes.

5. Kettlebell Swings

Kettlebell swings are a great way to work your entire body and burn calories. This exercise works your legs, core, and arms, making it a great way to target multiple muscle groups at once.

To perform this exercise, start with your feet shoulder-width apart, holding a kettlebell with both hands in front of you. Hinge at the hips and swing the kettlebell back between your legs, then thrust your hips forward and swing the kettlebell up to chest level. Repeat for 10-15 reps.

6. Jumping Jacks

Jumping jacks are a simple yet effective exercise that can help you burn calories and improve your cardiovascular health. This exercise works your legs, core, and arms, making it a great way to target multiple muscle groups at once.

To perform jumping jacks, start in a standing position with your feet together and your arms at your sides. Jump your feet apart and raise your arms above your head at the same time. Jump back to the starting position and repeat for 30-60 seconds.

7. Running

Running is a classic form of cardiovascular exercise that can help you burn calories and improve your overall health. This exercise works your legs, core, and cardiovascular system, making it a great way to improve your endurance and fitness level.

To get started with running, you’ll need a good pair of running shoes and a flat surface to run on. Start with a slow and steady pace, gradually increasing your speed and distance over time. Aim for at least 20-30 minutes of running per day, or more if you’re able.

8. Cycling

Cycling is a low-impact exercise that can help you burn calories and improve your cardiovascular health. This exercise works your legs, core, and cardiovascular system, making it a great way to improve your endurance and fitness level.

To get started with cycling, you’ll need a bike and a flat surface to ride on. Start with a slow and steady pace, gradually increasing your speed and distance over time. Aim for at least 30 minutes of cycling per day, or more if you’re able.

Conclusion

Incorporating these fat-burning exercises into your workout routine can help you burn calories, improve your cardiovascular health, and build strength and endurance. Whether you prefer high-intensity exercises like burpees and HIIT or low-impact exercises like rowing and cycling, there’s a fat-burning exercise out there for everyone.

Remember to start slowly and gradually increase the intensity and duration of your workouts over time. It’s also important to consult with your healthcare provider before starting any new exercise program, especially if you have any underlying medical conditions.

With consistency and dedication, you can achieve your fat-burning goals and improve your overall health and fitness.

BMI can be calculated using your weight and height and helps to determine whether you have a healthy weight, underweight, overweight or obese. A BMI of 18.5-24.9 is considered healthy, 25.0-29.9 is overweight whiles 30.0 and above is considered obese. If you are overweight, obese or uncomfortable with your body size then you need to consider shedding some weight.

The weight loss journey as I have experienced over the years is not an easy one. Several ways promise a fast weight loss, but the focus should rather be a healthy and lasting way to lose weight. Studies have shown that fast weight loss remedies afford the loss of body water and muscle and not necessarily fat.

Join me as I walk you through healthy and lasting ways to lose weight.

Key facts for weight loss

Many people are quick to jump to the dieting aspect with a lack of focus on the individual’s emotions, but truth be told, it is equally important.

As I already stated, the weight loss journey is not an easy one so below are some key things to consider before you begin your quest for your dream weight or body:

• Have a goal: you must have in mind your current weight as well as the weight you seek to achieve, this helps you to assess your progress over time.
• Have a motivation: this can be that size 10/12 dress or bikini you’ve been eyeing, the ideal shape you seek, the health condition you are trying to prevent or control as well as the healthy life you want. This helps to keep you on track.
• Be determined: determination is essential if you want to surmount the obstacles and challenges you face during the period.
• Discipline: this is key to overcome your cravings.
• Consistency: from my experience, consistency tends to be a major problem. Some people tend to slag along the way thereby nullifying the hard work and efforts they have invested so far. If you truly want results, be consistent.

Fat is a word that tends to strike fear in most individuals especially those who yearn to have a healthy body with perfect shape. There are three basic types of body fat namely:

– Essential fat is responsible for the optimal functioning of the body.

– Subcutaneous fat, which is found under the skin, all around the body. This is the visible fat that can be seen and felt in the arms, legs, around the thighs and buttocks. The amount of subcutaneous fat in every individual depends on genetics, sedentary lifestyle, alcohol intake, diet, etc. This type of fat is harmless and protects the bones and muscles, but excess can harm the body and health.

– Visceral fat is also known as active fat due to its role in disease causation. It is located around the vital and internal organs such as the heart, lungs, liver, spleen and intestines. Excess of this increases the risk of certain diseases such as diabetes, stroke, heart diseases and certain types of cancer.

Importance of body fat

Body fat plays important roles:

• Serves as a source of energy for the body.
• Protection of internal organs.
• Helps to keep the body warm.
• Helps in the absorption of fat-soluble vitamins (vitamin A.D, E, K).
• Essential in the production of body hormones e.g. estrogen, testosterone, leptin.
• Support cell growth and functioning.

Disadvantage of body fat

Fat is very vital to the homeostasis of the body system but as the adage goes, ″too much of everything is bad‶. Despite the numerous benefits of body fat, an excess can be very detrimental to your health and affect your quality of life.

An overabundance of body fat results in obesity which increases your risk of heart diseases, stroke, hypertension, diabetes, certain cancers just to name a few.

Why the need to shed excess fat?

You look smart and feel confident as well because there is no excess weight. Losing extra subcutaneous fat makes you look slimmer but losing visceral fat improves your health and general wellbeing.

The causes of excess body fat are multifactorial: a combination of genetics, environmental factors, eating habits, sedentary lifestyle and alcohol intake. The genetic factors cannot be modified, however, the environmental factors, eating habits and lifestyle can be put in check.

Studies have shown that aerobic exercise and healthy diet are the best ways to lose fat.

Carbohydrates are part of the three major food groups needed for the proper functioning of the body in addition to fats and proteins.

Carbohydrates provide energy to the body and can be found in natural foods such as grains, fruits, vegetables, nuts, seeds and legumes as well as in artificially processed foods such as sugar, white flour, pasta, white bread, cookies, candy, cakes and drinks.

There are controversies surrounding the effectiveness and health benefits of low carb diets, however, they have gained mainstream acceptance as studies are continually being done to prove its safety. It is advisable to consult your doctor or dietician before beginning any diet plan.

A study conducted in 2008, categorized our daily carbohydrate intake as high (>225g of carbs), moderate (130-225g of carbs), low (<130g of carbs) and very low (<30g of carbs)

How low carb diets work?

Normally ingested carbohydrates are converted to glucose as a source of energy for the body and fuel to the brain cells, excess carbohydrates are then stored as fats.

In a low carb diet, the body is deprived of carbohydrates hence the body becomes highly efficient in metabolizing fats for energy.

Depletion of your fat stores will result in weight loss and improvement in various health markers such as good cholesterol (HDL), triglycerides, blood sugar and blood pressure.

Popular low carb diets

There are several variations of low carbohydrate diets but I will highlight on a few popular ones. These include:

The typical low carb diet

Also known as low carb or carb restricted diet. There is a reduction in the amount of carbohydrates you consume daily with increased amount of protein and fat than a typical diet. Recommended foods include meat, fish, eggs, non-starchy vegetables, certain fruits and healthy fats.

The amount of carbohydrate you choose to consume in a day depends on what you aim to achieve. Eating < 50g of carbs is geared a quick weight loss whiles 50-100g of carbs daily is intended for a slow and steady weight loss or weight maintenance whereas a range of 100-150g is meant for weight maintenance and individuals who do high intensity workouts.

Ketogenic diet

This is a very popular diet characterized by very low carbohydrate intake coupled with high fat and moderate protein consumption. The goal of the diet is to drastically reduce carbohydrate intake forcing the body into a metabolic state known as ketosis as insulin levels plummet. In this state, fatty acids are directly transported to the liver to be converted into ketone bodies to fuel the body. Carbohydrates are generally limited to <50g and can be as low as 20-30g per day.

For more info, read our ketogenic diet guide.

Atkins diet

This is a 4-phase low carb eating diet plan and considered as one of the best. This involves reducing daily carbohydrate to as low as 20g in the first phase while eating as much protein and fat as desired.

For more info, read our Atkins diet guide.

Eco-Atkins

This is the vegetarian version of Atkins diet and includes plant foods that are high in protein and/ or fat such as soy beans, nuts, gluten and plant oils. The diet calorie content is 25% carbs, 30% protein and 45% fat. Its carb content is higher than that of the normal Atkins diet but lower than the typical vegetarian diet.

Low carb paleo diet

The paleo diet is currently counted as one of the popular dietary habit in the world. It encourages eating foods that were available before the agricultural and industrial revolution set in i.e. the paleolithic era. Foods that were known to be consumed by our ancestors include fish, seafood, eggs, meat, fruits, vegetables, tubers, nuts and seeds.

Even though a paleo diet is not low carb by definition, most individuals who indulge in it practice it as a low carb diet. A strict paleo diet is devoid of any processed food.

Low Carb, High Fat (LCHF) diet

Similar to a typical low carb diet with greater emphasis on whole, unprocessed foods. The daily recommended carb intake is between 20-100g. foods include meats, fish, egg, vegetables, healthy fats, dairy products, nuts and berries.

Mediterranean diet

Another popular low carb diet based on the traditional delicacies of the Mediterranean countries in the 20^th century. There is limitation in the consumption of high carb foods and places more emphasis on fatty fish in place of red meat and more extra virgin olive oil instead of fasts like butter. Also, the Mediterranean diet is known for its outstanding health benefits including prevention of cancer, type 2 diabetes and cardiovascular disease.

Zero carb diet

Daily carbohydrate intake is zero and usually includes only animal food such as meat, eggs, fish, etc. some individuals prefer to add spices and sat as well. This diet is however not recommended as it is deficient in certain nutrients such as vitamin C and fiber.

Foods to include in a low carb diet

As stated earlier in this article, a low carb diet focuses on protein and healthy fats. However, non-starchy vegetables and low carb fruits can be added to create variety.

Recommended foods include:

• Meat.
• Poultry.
• Eggs.
• Fish.
• Green leafy vegetables.
• Cauliflower and broccoli.
• Nuts and seeds.
• Natural fats like butter.
• Avocado.
• Oils such as avocado oil, olive oil, coconut oil, and rapeseed oil.
• Low carb fruits such as blueberries, strawberries, apple, …
• Unsweetened dairy products such as plain whole milk and plain Greek yogurt.
• Beverages include water, tea or coffee without sweeteners but a modest amount of milk or cream is allowed. An occasional glass of wine will do no harm.

Foods to avoid

There is a limitation or complete restriction of natural carbohydrate depending on your goal and the kind of diet. However, refined or processed carbohydrates must be completely avoided for excellent results.

Examples of foods to exclude:

• Sugary and starchy foods like bread, pasta, rice and potatoes.
• Cake and cookies.
• Candy.
• Fizzy drinks.
• Fruits.
• High carb vegetables.

Benefits of a low carb diet

• Weight loss: weight loss can be achieved by either consuming less calories than your body burns or increasing your physical activity levels. Low carb diet presents with less calories and affords a greater short-term weight loss than do low-fat diets. The extra fat and protein keep you satiated longer and reduces appetite.
• Other health benefits: low carb diets help to prevent or improve chronic diseases such as type 2 diabetes, cardiovascular disease, metabolic syndrome, and high blood pressure.

Risks associated with low carb diet

• A sudden and drastic reduction in carb intake will result in a variety of temporary health effects including: headaches, weakness, bad breath due to increased amounts of ketone bodies, muscle cramps, skin rash. Constipation and diarrhea.
• In the long term, there will be nutritional deficiencies, bone loss and gastrointestinal disturbances.

Supplements for low carb diet

• Vitamin supplement: lowering your carbohydrate intake poses the need for a vitamin supplement due the deficiency in certain key vitamins and minerals including folic acid. Supplements rich in vitamin E and B vitamins with at least 400 micrograms of folic acid is recommended.
• Calcium supplement: at the beginning of a low carb diet, the body experiences imbalance in calcium hence a calcium supplement is advised.
• Potassium supplement: high levels of potassium are found in almonds or potassium chloride products.
• Fiber supplement: this is to enhance bowel movement. However, they are a source of carbohydrate (amounts vary on the brand and falls between 1-5g of net carbs.

Last thoughts

When you decide to diet, choose one that suits your preferences and lifestyle to make your weight loss journey a fun one. What works beat for you may not work for me, find out what best suits you. Always consult your physician before you modify your diet especially if you fall in the following categories;

• If you are on anti-diabetic medications.
• If you are taking anti-hypertensives.
• If you are pregnant or breastfeeding.

Most often than not, metabolism is used interchangeably with metabolic rate which is a measure of the number of calories burnt. The higher your metabolic rate, the more calories you burn and the easier your ability lose and maintain weight.

As we all may be well aware of, metabolism is linked to weight and most people attribute their weight gain or inability to lose weight faster to a slow metabolism. However, in as much as metabolism plays our role in our energy dissipation, what ultimately determines our weight is how much food and drinks we consume and our level of physical activity.

Even when we are resting, our body needs energy to pull through some vital functions such as blood circulation, respiration, repair and regeneration of cells as well as hormonal balance and immunological processes.

The number of calories burned to channel enough energy for these basic functions is termed “basic metabolic rate” and is determined by several factors including:

• Gender: naturally, men burn more calories than women owing to the fat that men usually have more muscle mass and less body fat in comparison to women of the same age and weight.
• Age: age takes a great toll on your muscle mass giving more space for fat thereby reducing your rate of calorie burning.
• Body size and composition: individuals with more muscle burn more calories even at rest.

As mentioned earlier, most people attribute their weight gain to a slow metabolism and even though that might be partly true, weight gain is a complicated process. That assumption is true only in presence of conditions that cause discrepancies in metabolism such as hypothyroidism and Cushing’s syndrome.

Aside that, weight gain is complex interplay of genetic makeup, lifestyle and dietary habits, hormonal control, stress levels and level of physical activity.

The secret to weight loss still rests on the principle of creating an energy deficit by eating fewer calories than you burn daily. Notwithstanding, the higher your metabolism, the greater the number of calories you burn and the closer you get to achieving your weight loss goal. Hence, we will focus on ways to get your metabolism boosted and burn more calories.

Ways to boost metabolism

There are several effective ways to boost your metabolism. These includes:

Increase in physical activity

A little push in our day to day activity is a good way to begin since in addition to boosting your metabolism, it makes you healthier. This can include walking, jogging, going to the gym, playing tennis, skipping rope, regular stand up breaks from a sitting job and any other activity or movement which will help you burn more calories.

High intensity workouts and lifting weights which enables an individual build strength and resistance also accelerate fat burn and allows an individual gain and retain muscle mass. Muscles tend to be metabolically active in comparison to fat hence building muscles imply that more calories can be burnt daily.

Adequate sleep

Research indicates that an adult needs 7-9 hours of sleep at night for optimal body function. Enough sleep is essential for metabolism and overall wellbeing of an individual, so if you want to boost your metabolism, be sure to get a good night rest.

Stress reduction

Stress can cause hormonal imbalance resulting in a rise in cortisol levels. This is often associated with disordered eating and unhealthy eating patterns which will eventually disrupt metabolism.

More laughter

Laughter they say soothes the soul. Laughing genuinely has a lot of health benefits according to research which includes a 10-20% surge in basal energy expenditure and resting heart rate. So, the more you laugh or giggle, bear in mind you are raising your basal metabolic rate and hence burning more calories.

Diet modification

What we eat is what we become, this simply means that whatever we decide to ingest has a great influence on our body and health. In order to boost your metabolism, there are some foods that need to be consumed, others that need to be avoid and proper eating habits need to be adapted. There are a wide range of foods to choose from hence the next part of this article will take you through a few of such foods.

Metabolism enhancing supplements

Most people will want the easy way out by taking pills in order to boost their metabolism instead of the much-advocated dieting and exercise. There are quite a number of the products on the market with the claim of enhancing your body’s metabolism. Further in this article, we will throw more light on a few supplements which are known to help boost your metabolism and are completely safe and healthy for your body.

Foods that boost metabolism

I am about to walk you through foods and eating habits that will help you boost your metabolism. Our appearance is a candid representation and reflection of whatever we eat or drink, so if you want to accelerate your metabolism and stay fit, you must be conscious of your eating habits.

Eat breakfast

Breakfast is undoubtedly the most important meal of the day as far as weight loss and metabolism is concerned. However, most people think that skipping meals, most especially breakfast speeds up weight loss but it is important to know that your metabolism slows while you sleep and can only stimulated after eating.

So, refusing to eat breakfast means your body will burn less calories when you eventually decide to eat. Studies have proven that individuals who took a healthy breakfast tend to burn more calories within the day as compared to those who skipped breakfast.

Remove alcohol consumption

Alcohol is known to disrupt the metabolism of the consumer. Hence, if you aim to rev up your metabolism, completely avoiding alcohol intake will be of immense help.

Have regular meals

Our body dwells on balance and regularity hence the consistency in the timing of our meals will help maintain metabolic balance. Regular, small meal portions tend to stimulate burning of more calories. Eating a lot at a sitting and going without food for a long period makes your metabolism slow resulting in a buildup of fat. Incorporating healthy snacking in your diet every 3-4 hours keeps your metabolism high.

Protein-rich foods

These foods require a lot of energy for their digestion hence their consumption can increase metabolism for a few hours. Thermic effect of food (TEF) is defined as the number of calories required by your body to digest, absorb and process nutrients.

According to research, there is a significant increase in TEF after eating foods that are rich in protein. Protein-rich foods increase rate of metabolism by 15-30% compared to 5-10% for carbohydrates and 0-3% for fat. They also keep you satiated for a long time thereby preventing overeating.

Water

Water is essential for survival, drinking enough water has impeccable health benefits including boosting your metabolism temporarily by about 24%. Some studies concluded that the increase in metabolism can partly be attributed to the extra calories needed to heat the water to body temperature. Always make it a point to stay hydrated.

Coconut oil

This oil which is high in medium-chain triglycerides (MCTs) has gained popularity over the years due to their contribution to weight loss and cardiovascular health. MCTs unlike long chain triglycerides are transported directly to the liver after absorption to be used as a source of energy. This process makes it unlikely to be stored as fat.

Flaxseeds

This healthy snack contains protein, vitamins and other minerals that help boost metabolism.

Brazil nuts

These highly nutritious nuts are very rich in selenium, a mineral that is important for regulating functions of the thyroid gland, reducing inflammation and supporting the immune system. Selenium aids the production of thyroid hormones and proteins that protect the thyroid gland. The hormones secreted by the thyroid gland are also essential for metabolism, growth, and regulation of body temperature.

Apple cider vinegar

Some animal studies done suggest that vinegar may boost your metabolism by increasing the amount of fat burnt for energy. Other ways by which apple cider vinegar my help in weight loss include enhancing feelings of fullness and slowing stomach emptying. However, you may want to limit your daily consumption 30mls which is equivalent to 2tablespoons.

Seaweed

This contains high amounts of iodine which is an essential mineral required in the production of thyroid hormones. As already mentioned, thyroid hormones help to regulate our metabolic rate, therefore, the more hormones produced, the higher your metabolic rate. Keep in mind that moderation is key. Some forms of seaweed primarily brown seaweed contain fucoxanthin which also revs up your metabolic rate.

Metabolism boosting vegetables

Dark, green leafy vegetables such as kale and spinach contain the mineral iron which is essential for boosting metabolism and regulating growth and development. The absorption of the iron in leafy green vegetables can be propelled by adding vitamin C such as white squash, strawberry or tomato as catalyst. Broccoli also contains glucoraphanin which in addition to boosting your metabolism, reduces blood fat levels and maintain good health.

Vitamin B rich foods

Such foods include banana, eggs, peanut butter, orange juice, spinach, peas, potatoes, milk, lentils and whole grain foods. B vitamins are known to boost metabolism by helping in the conversion of ingested food into energy.

Coffee

We can’t talk about ways to boost metabolism and leave out coffee. Aside its pleasant aroma and unique taste, coffee contains caffeine which can increase your metabolic rate by at least 10% and stimulate your body to burn more fat.

Green tea and oolong tea

These are very popular for their numerous health benefits which includes their antioxidant properties. They contain caffeine and catechins which may increase your metabolism rate by 3-10% and also push your body to burn more fat by about 15%. Their effectives may vary from person to person.

Legumes and pulses

These are very rich in protein and will require a lot of energy to digest them thereby stimulating a higher metabolic rate. They include beans, peanuts, lentils and chicken peas.

Metabolism boosting spices

Spices such as chili pepper, ginger and garlic are known to promote metabolism and appetite suppressing abilities. Chili peppers contain capsaicin, a chemical compound that increase the number of calories and fat you burn. Ginger and other spices belonging to the ginger family have the ability to increase metabolism, reduce appetite and keep you full for longer periods of time.

Drinking ginger tea or 2g of ginger powder in hot water is a good way to start your day. Eating garlic helps to boost your immune system, reduce inflammation and offers protection against cardiovascular diseases. It also helps to control lipid levels in the blood and support blood-sugar metabolism.

Supplements and metabolism boosters

There are supplements that can help stimulate your metabolism, these include:

Caffeine

This is naturally found in coffee and tea but can also be bought as a supplement. Caffeine is known to increase number of calories burnt in food metabolism as well amount of fat burnt daily. Individuals who consume take coffee regularly may not benefit completely from caffeine supplements.

Magnesium

An important mineral for energy production. It also serves as a cofactor in several enzymatic reactions in the body. Magnesium can cause diarrhea when taken in large quantities.

Green tea extract

Increases the rate at which the body burns fat by enhancing adrenaline secretion whiles limiting the absorption and storage of fat.

B vitamins

They are a family of vitamins consisting of vitamin B12, biotin, folate, vitamin B6, vitamin B5 (pantothenic acid), vitamin B3 (niacin), vitamin B2 (riboflavin) and vitamin B1 (thiamin). These vitamins act in synergy to increase metabolism of carbohydrates, fat and vitamins to produce energy.

Iron

It helps in thermogenesis and carrying of oxygen to body cells as well as muscle cells. The presence of oxygen in muscles increases the amount of fat burnt for fuel.

Initially, the Atkins diet was generally considered unhealthy due to its high saturated fat content which poses a risk to cardiovascular diseases, stroke, diabetes and other chronic ailments. However, there are still controversies surrounding this fact as new studies suggest that saturated fats are harmless.

A typical diet which advocates portion control or calorie count may reduce calories but may still be high in carbs giving continuous cycles of sugar spikes and lows, this can be very tiring and makes you hungrier without substantial weight loss.

Atkins diet just like any other low carb duet facilitates effective weight loss as a reduction in carbohydrate and increased protein intake results in reduced appetite causing you to consume less calories devoid of portion control.

Goal

The focus of this diet is to help you modify your diet to achieve your weight loss goal and maintain it. In addition to this, it helps you adopt a healthy eating lifestyle that will eventually boost your energy and improve your general wellbeing. You are assured of high and consistent energy levels throughout the day, making your weight loss journey a smooth one.

Mechanism

When your carbohydrate consumption is reduced or cut off completely, the body goes into a state of ketosis, where the body’s metabolism switches from burning glucose as fuel to using up your fat stores.

This is to say that when your glucose levels are low, your body records low insulin levels as well hence in order to mobilize energy for daily activities, your body resorts to using up your fat reserves for energy thus facilitating loss of body fat which invariably leads to weight loss.

Atkins diet and exercise

Atkins diet considers exercise not to be vital to weight loss. However, it agrees that exercise is essential for weight maintenance and toning of muscles in addition to its numerous health benefits.

Phases of Atkins diet plan

There are four phases of this diet plan with each phase taking you a step closer to your dream weight.

Phase 1 (induction phase)

In this phase, you have to cut down your carbohydrate intake drastically. You are permitted to consume less than 20g of net carbs mainly from low-carb vegetables per day for 2weeks. You can however eat foods that are rich in fat and protein.

Phase 2 (balancing phase)

In this phase, you can consume a minimum of 15g net carbs whiles avoiding foods with added sugar. Slowly incorporate more nuts, low carb vegetables and small amounts of fruit into your diet. This phase lasts until you are 4.5kg/ 10pounds from your goal weight.

Phase 3 (fine tuning)

You are trying to psyche your body into a more relaxed way of weight loss. Note that you are very close to your dream weight, so you increase your carbs bit by bit until wight loss slows down. This can be done by increasing the scope of foods to include fruits, starchy vegetable and whole grains. This phase lasts until you’ve reached your goal weight.

Phase 4 (maintenance)

You have finally reached your goal weight, now all you need to do is to maintain it. Even though this phase permits as much carbs as you can tolerate, its advisable to be wise about your choices and limit your carbohydrate consumption as much as possible.

Foods to be included in the diet

• Meat.
• Fatty fish.
• Eggs.
• Low carb vegetables such as kale, spinach, broccoli, asparagus, leafy greens, etc.
• Full fat diary including butter, cheese, cream, full- fat yogurt.
• Nuts and seeds e.g. almonds, walnuts, flax seeds, sunflower seeds.
• Healthy fats and oils such as extra virgin olive oil, coconut oil, avocados and avocado oil.
• Beverages- water is the highly recommended beverage, coffee, green tea, alcohol is acceptable in small amounts. However, in relation to alcohol intake, avoid high carb drinks like beer and stick to wine without added sugar.

Foods to avoid

• Sugary foods such as soft drinks, fruit juices, cakes, candy, ice cream, …
• Grains e.g. rice, spelt, barley, wheat, …
• Vegetable oils including corn oil, cottonseed oil, canola oi, soybean oil, …
• Trans fats: commonly found in processed foods and listed as “hydrogenated” among the ingredients.
• “low fat” foods- tend to contain high amounts of sugar.
• High carb vegetables such as carrots, turnips. This restriction applies only to the induction stage.
• High carb fruits such as banana, apples, oranges, pears, grapes are also restricted at the induction phase due to the high sugar contents.
• Legumes: lentils, beans, chicken peas are also restricted during the induction phase.

Most of these restricted foods are rich sources of vitamins, minerals, fiber and antioxidants. Hence to make up for the loss, vitamin and mineral supplements are encouraged for anyone who embarks on this diet.

Benefits derived from Atkins diet

Like any other diet, it has gone through modifications and evolved over time thus encourages eating more high-fiber vegetables, factors in vegetarian and vegan needs, and addresses health problems that may arise when attempting a low carb diet plan.

• An effective and sustainable weight loss.
• Helps to maintain the dream weight you’ve worked so hard for.
• Helps to achieve good health.
• Lays a permanent foundation for disease prevention.

Risks

Majority of the risks are associated with the induction phase where there is a drastic reduction in the amount of carbohydrate taken.

• There are side effects associated with the drastic cut in carb intake including dizziness, headache, weakness, fatigue and even constipation.
• Nutritional deficiencies can also be recorded due to the restrictions and can lead to malnutrition, diarrhea and nausea.
• In phase 1, your recommended net carbs are less than 20g which tips you into a state of ketosis. Side effects of ketosis include nausea, headache, mental fatigue and bad breath. This can be termed as Atkins flu or keto flu.

Supplements for Atkins diet

Dr Robert Atkins was a strong advocate of nutritional supplementation of the diet; however, some individuals choose to embark on the diet without it. These supplements also boost your energy, reduce Atkins flu and improve your sleep quality.

Phase 1 supplements

– High quality multivitamins can help cater for the nutritional imbalances arising in this phase. It will also reduce sugar cravings and maintain energy levels.

– Electrolyte supplements are also recommended to cater for the weakness and fatigue encountered in the induction phase. Electrolytes such as sodium, magnesium and potassium can help combat the symptoms of Atkins flu such as headaches, fatigue, muscle cramps and palpitations.

– Chromium picolinate and green tea extract are also recommended to reduce sugar cravings. It normalizes blood glucose levels, aid body recomposition and lower cholesterol levels.

– Co-Enzyme Q10 and L-Carnitine supplements helps to speed up ketosis in individuals with high metabolic resistance to boost the fat burning process.

Phase 2 and 3 supplements

There will be less need for supplementation as you add on food but if you keep exhibiting Atkins flu symptoms, you can continue taking the supplements listed above.

• Fiber supplements such as flaxseeds and psyllium husks are recommended to aid digestion and prevent constipation.
• Dr Atkins also strongly recommended omega oils and essential fatty acids to support heart health. These are available as omega oil capsules.

Phase 4 supplements

This phase allows for most foods except for highly processed carbohydrates and most likely won’t need additional supplements. You can always go back to your supplements if you experience symptoms of Atkins flu.

Conclusion

There is no easy road to weight loss, its however up to you to choose a diet plan that suits your needs and which you can stick to keeping your health in mind. Always consult with your physician or nutritionist before starting any diet plan. Also consult your physician if you are on diuretics, insulin or any oral diabetic medication. People with severe kidney disease should not follow the diet. Pregnant women and breast-feeding mothers may want to avoid this diet as well.

Several studies conducted worldwide indicate that the keto diet is effective for weight loss and the management of several chronic ailments such as epilepsy, diabetes, Alzheimer’s disease and cancer to mention a few.

How does it work?

The whole idea behind this diet is to drastically cut down the amount of carbohydrates consumed in a day while increasing your fat intake coupled with moderate amounts of protein.

The keto diet allows for the consumption of less than 50g of net carbs a day. Carbohydrates which are converted to glucose and transported throughout the body are the main source of fuel in the body. The reduction in the amount of carbohydrates consumed during a keto diet results in the lack of sufficient amounts of glucose to fuel the body, hence, the body falls into a metabolic state known as ketosis.

In this state, there is an increased breakdown of fats for energy. The liver then converts these fats into fatty acids and ketone bodies. These ketone bodies then replace glucose as energy source for the body especially the brain. This whole metabolic process leads to elevated levels of ketone bodies in the blood; thus, the diet being termed ketogenic diet or keto diet for short.

Types of ketogenic diet

There are several variants of a ketogenic diet but we will highlight on a few:

Standard ketogenic diet (SKD)

This type is quite popular and follows the very low carb, moderate protein and high-fat principle of keto diet in the proportion of 70-75% fat, 20% protein and only 5-10% carbohydrate. In terms of grams per day; 20-50g of carbs, 40-60g of protein with no set limit for fat.

Cyclical ketogenic diet (CKD)

Also known as carb backloading allows for higher carbs intake on certain days, such as 5 ketogenic days followed by 2 high-carb days. This is highly recommended for athletes and individuals who engage in very high-intensity workouts to replenish the glycogen lost from muscles during training.

Targeted ketogenic diet (TKD)

Similar to SKD but carbs are consumed around workout times. It allows room for the consumption of carbohydrates any day you exercise. This is based on the concept that carbs consumed with this period will be processed efficiently and used as energy for the active muscles.

High protein ketogenic diet

This diet contains more protein than a standard ketogenic diet with 60% fat, 35% protein and 5% carbs. Highly effective for weight loss.

Areas in which keto diet is beneficial

Weight loss

A ketogenic diet offers more weight loss within the first 3 months as compared to other diets. This can be attributed to the fact that the diet is filling so you eat less, it reduces sugar cravings and appetite, lowers blood sugar and improves insulin sensitivity. Also, more energy is required to convert fat into energy in comparison to glucose. In addition, taking a ketogenic diet reduces depression thereby preventing the “binge” eating that may be associated with it.

Diabetes and prediabetes

Diabetes is a metabolic disorder characterized by high blood sugar and impaired insulin function. In type 2 diabetes and prediabetes, loss of excess fat can help improve prognosis and enhance management by lowering blood glucose levels and improving insulin sensitivity. However, diabetics especially those with type 1 diabetes are predisposed to ketoacidosis when excess ketone bodies are produced during fat metabolism. It is advisable to consult your doctor before you effect any diet changes.

Epilepsy

The use of keto diet in the management of epilepsy especially in children has been proven to be quite effective. Its use has somewhat been abandoned in favor of new anticonvulsant medications. An increase in the number of ketones in the blood leads to a reduction in the frequency of epileptic seizures according to research.

Heart disease

It helps to improve the risk factors associated with heart diseases like elevated body fat and cholesterol. Individuals on a keto diet were found to have an increase in good cholesterol (HDL) with a decrease in bad cholesterol hence you are less likely to have high blood pressure, hardened arteries or heart failure.

Alzheimer’s and Parkinson’s disease

It helps to improve symptoms and slow progression of these diseases.

Cancer

Low insulin level serves as protection against certain types of cancer and slows the growth of cancer cells.

Polycystic ovary syndrome

A high level of insulin is a risk factor. ketogenic diets which reduced the amount of insulin needed and produced by the body can help treat it alongside other lifestyle changes.

Acne

According to researches, increased consumption of carbohydrates has been linked to this skin condition as an increase in insulin can your body make hormones that trigger acne formation. Lower insulin levels and eating less sugar or processed foods can help stop acne breakouts.

Foods to eat

Meat and poultry

These are key in a ketogenic diet since they are a rich source of protein, vitamins and minerals including selenium, zinc and potassium and contain no carbs.

Eggs

Considered ideal for a ketogenic lifestyle due to its versatility. In addition to its delicious taste, eggs are known to contain a high amount of protein with less than 1g of carbohydrate. Eggs are known to trigger hormones that promote satiety, stabilize blood sugar levels for up to 24 hours resulting in reduced calorie intake.

Egg yolks are rich in antioxidants which protect the body from free radicals. Even though egg yolks are high in cholesterol, they are known to also modify LDL cholesterol to reduce the risk of heart disease.

Fatty fish

Rich source of omega 3 fats, B vitamins, potassium and selenium with close to zero carbs. Omega 3 fats help increase insulin sensitivity and lower insulin levels in overweight and obese individuals. Examples include; mackerel, salmon, trout and tuna.

Dark chocolate/cocoa powder

This is good news for my chocolate lovers who wish to adopt a keto lifestyle. Consumption of dark chocolate with a minimum of 70% cocoa powder is a delicious source of antioxidants and also contains flavanols that lower blood pressure, keep arteries patent and reduce the risk of heart disease.

Coffee and tea

Unsweetened coffee and tea are carb-free beverages whose caffeine contents increases your metabolism as well as improve your physical alertness and mood.

Butter and cream

They are a good source of fat to include in a ketogenic diet with trace amounts of carbs.

Cheese

They are several varieties of unprocessed cheese but they are all very high in saturated fat and low in carbs. Regular consumption of cheese can help reduce the loss of muscle mass and strength associated with aging.

Nuts and seeds

Healthy snacks to be considered in your diet plan and include almonds, flax seeds, pumpkin seeds, walnuts, chia seeds. Nuts and seeds are a healthy source of fat with low carb content. Their high fiber content gives you a longer feeling of fullness and aids in digestion. They are known to reduce the risk of certain cancers, heart disease and depression.

Healthy oils

These contain medium-chain triglycerides (MCTs) which are taken up directly into the liver and converted to ketones to be used as a source of energy. They include coconut oil, avocado oil and extra virgin olive oil. Coconut oil is enriched with vitamins and minerals, promotes loss of belly fat and improve triglyceride and cholesterol levels. Olive oil is high in oleic acid and antioxidants which provide impressive benefits for your heart and overall health.

Avocado

Whole avocados are a rich source of several nutrients including fats and oils, vitamin C and minerals.

Low carb veggies

These are primarily vegetables that grow above the ground. Examples include; green leafy vegetables, tomatoes, cauliflower, kale, broccoli, peppers. Rich in fiber which is not absorbed by the body but aids digestion. Also, vegetables are high in antioxidants that aid in the mopping up of free radicals, which are unstable molecules that cause cell damage.

Berries

Fruits are usually not advised in a ketogenic diet due to their high carbs content, however, berries are an exception. Berries such as strawberry, raspberry and blackberry are low in carbs and high in fiber and antioxidants.

Foods to avoid

• Sugary foods like smoothies, candy, cake, ice cream, …
• Grains or starches like bread, rice, pasta, …
• Fruits.
• Beans or legumes.
• High carb vegetables: root vegetables and tubers such as potatoes, sweet potatoes, carrots, …
• Unhealthy fat.
• Sugar free-diet foods: these are usually high in sugar alcohols which can modify ketone levels.
• Alcohol: due to high carb content, they are likely to throw you out of ketosis. Some low carb alcoholic drinks include dry wine (red or white), whiskey, vodka and dry martini. It is, however, advisable to avoid altogether as you are likely to be intoxicated from significantly less alcohol when on a keto diet.

Side effects

Generally, keto diet is safe for healthy individuals. However, as your body adapts to your diet modifications in the initial stages, you may experience some symptoms termed as “keto flu”. Keto flu is caused by a lack of vitamins and minerals during the transition to ketosis.

Keto flu includes headache, irritability, weakness, bad breath, fatigue, poor mental function, sleep and digestive discomfort. To minimize this, you try reducing your carb intake gradually for a few weeks instead of cutting off or drastically reducing carb intake as seen in keto. This initiates your body into burning more fat.

The diet can also cause some water and mineral imbalance so adding extra salt to your meals or taking some supplements can help maintain balance.

There is also a high risk of kidney stones and acidosis.

Stunted/slow growth in children.

Special consideration must be taken by people on medication for diabetes, high blood pressure and lactating mothers. Do well to consult your physician before the commencement of this diet.

Keto Diet Supplements

Electrolyte supplement

This is needed for water and mineral balance. Essential minerals like potassium, magnesium, sodium and calcium which are needed in the day to day functioning of the body may be deficient in the keto diet.

Vitamin D supplement

Vitamin D which serves both as a nutrient and hormones helps the body absorb calcium, magnesium and other minerals to help maintain strength and muscle growth, bone density, healthy testosterone levels and better cardiovascular and immune system health.

MCT oil

Medium-chain triglycerides are taken up by the liver and used as a direct source of energy by being converted into ketones. They help enter and maintain a state of ketosis.

Exogenous ketones

They help raise your ketone levels and provide immediate additional energy whether you are in ketosis or not.

Creatine

It’s useful when combining keto diet with exercise. Provides numerous health benefits in addition to boosting exercise performance.

Pierre Dukan (image source: telegraph.co.uk)

Dukan observed that the diet plans that were available to his patients afforded them a rapid but not lasting weight loss hence they ended up regaining their lost weight. He therefore devised his own diet plan which aimed at eliminating this rebound effect.

However, if you are keen on nutritional value of a diet, this may not be the diet plan for you as it has been rated as not nutritionally balanced. Also, several concerns have been raised about the health risk it poses to your kidney and cardiovascular system. It is advisable to consult your physician before beginning this diet.

High protein diets such as Dukan increase the risk of kidney disease

Despite all its shortcomings, several individuals testify it works for them while others are curious as to what it entails. In whichever category you find yourself, it is my pleasure to enlighten you on this diet.

This diet gives you a range of 100 foods to make your pick out of which 28 are from plant source and the remaining 72 are from animal source. This diet dwells on natural foods, frowns on processed foods and encourages exercise. It comprises of 4 solid phases with each phase having specific diet rules and aims.

How Dukan diet works?

This high protein diet is based on the principle that consuming large amounts of protein helps in weight loss due to its:

• Low-calorie content.
• Ability to keep you satiated for long periods.
• Protein digestion requires high amount of energy thereby increasing the number of calories burnt.

In addition to the above, due to the low carb consumption, the body burns up the fat stores to fuel the body.

Oat Bran is included in Dukan Diets as it is enriched in fiber and acts as an appetite suppressant

Another important food included in this diet is oat bran which is enriched in fiber and acts as an appetite suppressant.

When and how to start a Dukan diet?

You can start this diet as consult your doctor after taking the bold step to lose some weight. To monitor your progress, measure your current weight and set your dream weight as well. The duration of each phase is dependent on the amount of weight you aim to lose.

The Dukan diet phases

1. Attack phase

As the name implies, this phase seeks to attack your fat stores by increasing your rate of metabolism. There is rapid weight loss of about 3kg within a week. You can eat unlimited amount of lean protein from the 68 animal proteins in addition to 1.5 tablespoons of oat and 20 mins of exercise each day. Remember that your protein must be strictly lean and drink enough water (about 1.5 liters) to keep you hydrated and flush out toxins. Examples of the lean protein include bison, venison, poultry, lean pork, shellfish, egg, etc.

2. Cruise phase

In this phase, the dieter approaches their target weight in a controlled and gradual manner. In addition to the foods from the attack phase, they have the pleasure of choosing from 32 non-starchy vegetables as well. The dieter loses 2 pounds per week hence their target goal will determine how long this phase will last but usually falls within a range of 1-12months.

Alternate between food from the attack phase on one day and lean protein plus non starchy vegetables the next day in addition to 2 tablespoons of oat bran and 30 minutes of exercise daily. Vegetables include bell pepper, asparagus, spinach, lettuce, kale, cabbage, cucumber, celery, etc. No fruits or starchy vegetables are allowed in this phase.

3. Consolidation phase

The duration of this phase is dependent on phases one and two i.e. 5 days for each pound lost in both phases. In this phase, your main aim is not to regain the lost weight. You consume unlimited lean protein and non-starchy vegetables, some carbs and minimal fat. Fruits, bread, starches, cheese, protein meal and many others are added to the foods from the attack and cruise phases plus 2.5 tablespoons of oat bran and 25 minutes of exercise daily.

4. Stabilization phase

This phase is not time bound and the diet plan might as well become a lifestyle. This is the maintenance phase where you put in measures to secure your achieved goal and ensure your efforts are not wasted. Keep to the consolidation guidelines but make the rules flexible. Oat bran is increased to 3 tablespoons per day with 20 minutes of exercise. It is advisable to take dietary supplements and multivitamins to make up for any deficient nutrients.

Dukan diet supplements

Due the nutritional imbalance associated with Dukan diet; it is advisable to include some food supplements in your diet for a sound mind and healthy body. These supplements are however not a strict part of the diet but a wise choice by the dieter for nourishment.

The Dukan diet shop has a range of products you can choose from including:

1. Natural sweetener: helps to curb your cravings for sugar during the dieting process and makes up for the ‘no sugar’ rule associated with Dukan diet.
2. Appetite and fat control supplement: boosts your metabolism, acts as an appetite suppressant and increases the breakdown of fat ensuring a smooth weight loss journey. In addition, it lowers your cholesterol level, improves nutrient absorption, improves skin appearance, eliminates toxic metals, reduces water retention and regulates blood sugar level.
3. Multivitamin: provides extra nutrients in the form of vitamins. Enriched in vitamin B complex for energy, vitamin D3 for strong muscles and bones, biotin to support healthy hair and skin, vitamin C and A.
4. Cellulite control: helps to support heathy connective tissue, improve blood flow and reduce cellulite appearance.

Dukan diet review

Pros of Dukan diet

• Promises a rapid but permanent weight loss without hunger.
• Low in calories.
• Promotes consumption of natural healthy foods.
• It encourages exercise.
• There is no counting of calories.

Cons of Dukan diet

• Not an ideal long-term weight loss diet due to concerns about nutritional imbalance as well as the health risks it poses.
• Maybe difficult to follow.
• Can be expensive.

Conclusion

Dukan diet as many other diets has its shortcomings. Consult your doctor before you begin the Dukan journey. Always remember to choose a diet plan that makes you comfortable, one you can follow through to the end and one that enables you to enjoy what you eat because what’s the essence of eating if you can’t enjoy the food. Keep in mind that your health must be your priority, don’t trade healthy living for fine body or curves, … your beauty radiates when you choose to be you.

Numerous studies conducted to assess the effectiveness of detox diet pointed to the fact that the body has natural mechanisms of detoxification hence no external help is needed. According to detox diet, toxins include; heavy metals, synthetic chemicals, refined or processed foods, pollutants and harmful metabolites which negatively impact our health. The body, however, has an outstanding means of eliminating all these toxins using skin, lungs, liver, kidneys and colon in the form of feces, urine, sweat, air, etc. In effect, detox diet offers nothing new but serves to enhance the body’s natural means of detoxification.

Detox diet is a combination of fasting, fruit juice and water diet, vegetables, teas, herbs as well as special supplements and colon cleansers.

How long detox lasts?

It is basically a short-term diet plan with a variety of options to suit your needs. It ranges from 3 days, 7 days, 14 days through to 30 days. It is not advisable to detox for a long period of time since you may experience nutritional imbalance due to the numerous diet restrictions. You can alternate between detox diet and regular healthy meals let’s say every 6 months to stay light and healthy as well. consult your physician or dietician before you embark on the detox journey.

What are the benefits of detox diet?

• Enhance natural body cleansing.
• Fasting period provides rest to organs.
• Improve circulation and metabolism.
• Shed excess weight.
• Promotes healthy eating habits and lifestyle.
• Reduces stress and makes you more relaxed.
• Feeling refreshed and reenergized.

What are the potential risks of detox diet?

• Rebound weight gain since weight loss is mainly due to loss of fluids or carbs.
• Not all detox diet plans are healthy due to their strict diet restrictions or elimination of important food groups.
• Risk of malnutrition which may impair the body’s immune and detoxification system if done long-term.
• Deficient of fiber (enhances metabolism and free bowel movement).
• Headaches, dizziness, body weakness.

Types of detox diet

There are several ways of detoxing including:

• Master cleanse: a combination of water, lemon juice, maple syrup and cayenne pepper. Or a beverage containing warm saltwater and laxative tea. Usually lasts about 10days.
• Water cleansing only: you consume only water throughout the period. Supplements recommended.
• Fruit or vegetable juice cleanse: consume fresh organic fruit or vegetable juice for the duration of the diet.
• Colon cleanse: aims at clearing colon waste via 2 methods; use of laxatives or enema.
• Lemon detox: promotes the consumption of lemon-based beverages for the duration of the diet, usually lasts for a week or 2.
• Liver cleanse: involves taking vegetable juice, potassium enriched foods, beef liver and specialized supplements aimed at liver cleansing.

Detox and weight loss

There are several controversies surrounding the effect of this diet on weight loss and long-term health impact. It promises impeccable results in a short term, however majority of the weight lost is water weight and not as a result of fat burn. Hence there is the tendency for an individual to regain the lost weight at the end of the diet. Another school of thought implies that due to the low-calorie nature of the diet, the body falls into a state of ketosis thereby using up fat stores. It is not to be considered as a long-term weight loss diet plan.

If you are considering embarking on the detox journey, there are certain dietary changes that needs to be put in check. These include:

• Increase your daily water intake: this serves to boost your metabolism, eliminate water weight, keeps you refreshed and relaxed as well enhancing toxin elimination through sweat and urine. Frequent water intake also increases bowel movement and improves skin conditions.
• Reduce salt intake: excess amount of salt results in water retention. The less salt consumed; the less water retained.
• Avoid alcohol: alcohol is metabolized in the liver; excessive alcohol consumption can damage the liver causing inflammation or fat buildup. When liver function is impaired, detoxification is affected greatly resulting in chronic health conditions.
• Get enough sleep: this stimulates brain function which in turn propels organ function keeping elimination of waste products at its peak.
• Limit intake of sugar and processed foods: these are contraindicated in each weight loss diet. They promote fat buildup, impair detoxification and further result in obesity and other chronic diseases.
• Eat foods that are rich in antioxidants such as; fruits, nuts, cocoa, vegetables, coffee, green tea and spices. These are fortified with antioxidants including vitamin A, C and E, lycopene, lutein, selenium, etc. which mop up free radicals in the body.
• Eat prebiotic rich foods: the heath of your digestive tract is essential for detoxification. Prebiotics are a type of fiber that feed the good gut bacteria called probiotics.

What foods to include in detox diet?

• Lemon juice.
• Ginger tea.
• Vegetables such as kale, leafy greens, carrot, beetroot, cabbage, spinach, pumpkin, capsicums, broccoli, mushroom, mustard leaves, celery, mint, etc. These can be steamed or made into fresh juice.
• Fruits: any fruit of choice can be made into juice, eaten whole or as fruit salad.
• Whole grains: restricted in some forms of detox diet.
• Beans and legumes: not recommended in some detox diets.
• Probiotic rich foods.
• Lean protein.
• Healthy oils like coconut, olive, flaxseed and almond oil.
• Nuts and seeds are used as snacks.
• Enough water.
• Special detox products and supplements.

These can be backed with exercise and relaxation techniques such as massage therapy, sauna and aromatherapy.

What foods to avoid in detox diet?

• Processed or refined food.
• Refined grains.
• Sugary and fizzy drinks.
• Fatty meat.
• Alcohol.
• Caffeine.
• Wheat or foods containing gluten.
• Dairy products.

Detox supplements

These supplements mainly serve as enhancers of the detoxification process by boosting the health and function of the liver. Some also ensure the regular functioning of the digestive system as well as replenishing deficient nutrients.

• Multivitamins: vitamins A, C and E serve as antioxidants which mop up free radicals and toxins in addition to boosting the immune system. Vitamin B complex provide energy and helps the body detoxify.
• Milk thistle: also known as silymarin is a herb which couples as an antioxidant. It assists in liver cell regeneration, decrease cellular inflammation and protects the brain and liver from toxins.
• L-glutamine: an amino acid which heals leaky gut as well as enhance detoxification.
• Glutathione: endogenous antioxidants which neutralizes liver toxins. It is noted for its profound anti-inflammatory, detoxification and neuroprotective abilities.
• Choline and inositol: increase fat metabolism, increase bile flow and prevent fatty liver disease.
• Minerals: magnesium and zinc are the best minerals for flushing toxins from the body cells. Magnesium stimulates cell activity and accelerates release of toxins into the bloodstream. Zinc is a potent antioxidant which aids in detoxification.
• Colon cleanser: promotes bowel movement.

Conclusion

Detoxification diet like most weight loss diets has controversies surrounding it, it is advised to consult your physician before deciding. This diet is recommended for short periods due to its long-term effect on health. Its claim of successful weight loss is not supported scientifically; however, you may consider this diet to boost your detoxification system.

Adding fat-burning foods to your meals is a natural and healthy way of getting rid of all that unwanted fat in your body and getting into good shape.

The foods listed in this article are not exhaustive but highlights some of the common, affordable and tasty meals we encounter in our daily lives which we may not be aware of their fat-burning qualities. Join me on this educational tour and I promise it’s going to be worth it.

1. Ginger

The health benefits of ginger cannot be overemphasized. It can be used as a spice, medicine, add flavour to water and smoothies. It is also popular for its anti-inflammatory and antioxidant properties. The fat-burning qualities of ginger are pioneered by its active ingredient, gingerol.

Gingerol is found is fresh ginger and is responsible for enhancing calorie burn, suppressing hunger by inhibiting the appetite hormone: leptin and providing a longer feeling of fullness which in the long run reduces the number of calories consumed. Also, gingerol inhibits fat storage, regulates cholesterol and reduce the levels of blood glucose and insulin.

To top it all, it is also cytotoxic to certain cancer cells giving you a fair chance against these conditions. When gingerol is heated or cooked, it is converted to zingerone which enhances lipolysis.

Ginger also boosts your metabolism, reduces fat absorption and speeds up bowel movement. Ginger can be eaten raw, added to your salad or smoothie or preferably used for tea.

2. Turmeric

It is also a member of the ginger family of herbs is a great spice and medicine. Just like ginger, turmeric contains active ingredient curcumin which possesses antioxidant and anti-inflammatory properties. Excess body fat leads to oxidative stress and the production of free radicals; these free radicals trigger an inflammatory process which contributes to the weight of an individual. Hence, the anti-inflammatory properties of turmeric help to curb the fat-induced inflammation. It can be used for tea or as a kitchen spice.

3. Pumpkin seeds

These are rich in magnesium and zinc which act as metabolism boosters. Magnesium also accelerates the breakdown of fat (lipolysis) and aids the body in the production and storage of energy hence excess fat is used up as energy. Pumpkin seeds can be used as a substitute for snacks when dried or roasted.

4. Garlic

You will be amazed at the health benefits a clove of garlic can give you. I understand that fresh garlic has a pungent smell and unpleasant taste but the advantages of adding it to your diet far outweigh these negatives. It acts as a detoxifier hence flushes out the digestive system thereby boosting your metabolism.

Garlic acts as an appetite suppressant and makes you feel full longer. It also contains compounds that stimulate the burning of fat and calories. Can be eaten raw, used as a spice or as an additive to other meals.

5. Plums

Flavonoids particularly anthocyanins found in plums are known to suppress the action of fat-storage genes and lower your cholesterol levels. These phenolic compounds according to research can switch off genes involved in fat storage. The high fibre content of their cell wall also limits the amount of fat absorbed by your body.

6. Cauliflower

This is a popular cruciferous vegetable enriched with vitamins and minerals. Its high fibre and water content give you a lasting fullness enabling your body to convert your fat stores to energy. Its thermogenic nature allows you to burn more calories than consumed. It also boosts the levels of your HDL (good) cholesterol and lowers your blood pressure.

To add to it all, it contains phytonutrients that aid the liver in detoxification. Try out new recipes with cauliflower and take me later.

7. Tuna

Nutritious delicacy when added to your salads, sandwiches and any other meal of choice. Tuna is a great choice of protein when you want to burn some fat and shed some weight, this is due to its high protein but low-calorie content.

8. Cinnamon

Yet another spice that cannot be left out in the quest for a healthy body. Its aroma and unique flavour make it convenient to be added to snacks, teas, breakfast and other delicious cuisines. Cinnamaldehyde, an essential oil found in cinnamon burns fat cells and boosts your body’s metabolism.

9. Spinach

This nutritious green leafy vegetable is rich in vitamins, minerals and has a high fibre and water content. Consuming spinach keeps you full for longer and stimulate the body to burn more fat by way of the compound thylakoid.

10. Lemon

This citrus fruit rich in vitamin C is a metabolism booster and detoxifier especially when squeezed in warm water and consumed before breakfast. It can be used as water sweetener causing you to drink more water and flush out toxins from the body. Drinking lemon water is a better alternative to soda or fizzy drinks, it affords you a calorie deficit which causes your body to burn more fat.

11. Almonds

Snacking on almonds or adding them to your breakfast or diet helps you to burn visceral fat and stay healthy. Due to its high fibre content, eating just a few nuts keeps you full. Its fat-burning ability is mediated by the amino acid L-arginine which increases the levels of nitric oxide thereby accelerating fat burn while building muscle. Almonds must be taken in moderation especially bitter almonds which contain cyanide.

12. Grapefruit

This fruit is popular not only for its nutrition but also for its fat-burning properties. It is known to boost your metabolism and its high vitamin C content aids a faster fat metabolism. It is also rich in phytochemicals that stimulate the production of a protein hormone called adiponectin which regulates blood glucose levels and breakdown of body fat.

13. Quinoa

A very rich source of protein, contains all the essential amino acids which are needed for muscle building. As muscles are being built, they replace fat cells resulting in fat loss. It also contains the nutrient betaine which is a metabolism booster and limits fat production.

14. Black beans

The starch found in black beans is digested slowly hence serves as a source of food to healthy gut bacteria. This process triggers the production of butyrate, a chemical that promotes the conversion of fat to fuel and reduces fat-associated inflammation.

15. Dark chocolate

The good news to all my chocolate lovers is that you can satisfy your cravings and still lose weight. If you didn’t know that eating dark chocolate helps you to burn fat, then I’m here to whet your appetite. The microbes in our stomach ferment chocolate resulting in the production of phenolic compounds particularly butyrate which encourages utilization of fat for fuel and inhibit fat associated inflammation.

To derive these benefits, the concentration of cocoa must be high; the higher the cocoa content, the greater the fat burning property.

16. Fatty fish

You ever heard of using fat to burn fat? Fatty fish like herring, sardines, mackerel, salmon, etc. are rich in omega-3 fatty acids which block fat storage and fuel the body to lose fat.

17. Coconut or palm oil

Coconut or palm oil contains medium-chain triglycerides (MCTs) which are rapidly digested and absorbed directly to the liver. From the liver, they are used directly for energy or converted to ketones. MCTs speed up fat burning, however consumption in excess may result in nausea, cramps and diarrhoea.

18. Coffee

Caffeine found in coffee improves your mental and physical appearance in addition to speeding up your metabolism. Drinking coffee in excess will cause anxiety and insomnia hence a maximum of 4 cups per day is advised.

19. Eggs

Nothing keeps you more satiated than an egg-based breakfast, your hunger is suppressed thus you consume fewer calories. Whole eggs accelerate your metabolism rate and are the best source of choline, a nutrient known for switching off genes that regulate visceral fat storage.

20. Green tea

A very popular tea among individuals who want to lose weight and stay healthy. It is a good source of epigallocatechin gallate (EGCG), an antioxidant known to speed up fat burning and belly fat loss.

21. Apple cider vinegar

It is an appetite suppressant and regulates blood sugar and insulin levels. Acetic acid, a constituent of apple cider vinegar according to research has been found to increase fat burning and prevent belly fat storage.

22. Chili peppers

Big ups to all my spicy food lovers, we get to enjoy delicious delicacies and burn some fat as well. Pepper contains an antioxidant called capsaicin which promises several health benefits including; boosting your metabolism, appetite suppressant, burning more calories and melting body fat. Always remember that as your mouth burns, some fat is being burnt as well.

23. Oatmeal

Enriched in fibre hence keeps you satiated for a long period; this triggers your body to convert fat stores to energy. Low in calories hence you eat to your fill but still run at a calorie deficit.

24. Avocado

A rich source of vitamin B6 and monosaturated fat. Vitamin B6 directly inhibits the action of the stress and belly fat building hormone cortisol. Avocado contains healthy fat which regulates the distribution of fat in the body by downregulating the expression of certain fat genes.

25. Greek yoghurt

Great source of protein, potassium, vitamin D and calcium. Studies have shown that vitamin D and calcium turn off cortisol production thereby preventing the accumulation of belly fat. It is also known to maintain and promote muscle building during weight loss, increase rate of fat metabolism, reduce appetite and improve gut health.