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Before we get to the list of foods in Ghana that helps you burn fat, or reduce fat, it’s important to get a basic understanding of how “fat” gets stored in the first place and how your body can be made to lose it. Having this information will enable you to be more prudent in your choice of foods and also in the way you design your eating habits. Once you get to understand this you can go through the list of fat burning foods since you now know the reasons why these foods help in fat reduction.

How Fat Gets Stored on the Belly and whole Body

Your body needs food for acquiring the energy to feed/sustain its cells and for its normal internal and external functions. The energy present in a food can be measured in terms of “calories”. The more calories that are present in a food, the more fuel/energy that your body can get from it. Your body also needs to expend energy in order to digest the foods to get energy from them – so some amount of energy stored in your body is burnt off in the process of acquiring new fuel. The harder the food is to digest the more energy is spent by your body to digest it.

So let’s talk about four important things that has to do with food: (1) Macro-nutrients and their calories present in food (2) How fat gets stored in your body (3) The reason for the “Flab” on your belly, chest, hips and upper body (4) Four ways foods can help burn fat in the body

Macro-nutrients and their calories present in food There are three macro-nutrients that can be present in a food – Carbohydrate, Protein and Fat. Fact, 1g of protein contains 4 calories, 1g of carbohydrate contains 4 calories and 1g of fat contains 9 calories.

So basically fats can provide more (double) calories to the body compared to the other two nutrient units. But please before you assume that eating fat is bad, it is NOT. Infact, eating some kind of fat would help you burn off belly fat and lose weight because they are essential and healthy for the harmonious functioning of the body.

How fat gets stored in your body – When you consume foods, the body gets the fuel in the form of carbohydrates, proteins or fats. Your body gets these fuels through the process of digestion and assimilation. Your body then uses up a part of the fuel to fulfill its normal sustenance, functional and requirements and the excess fuel is stored up eventually in the form of “Fat” in the “fat cells” of your body, some amount of fat is also stored around the kidneys and in the liver (Another reason for belly fat).

The reason for the “Flab” on your belly, chest, hips and upper body –Under normal conditions, the human body has “limited” fat cells and there is a limit to how much fat can be stored up in these cells. Once these cells have reached their limit, the fats start getting stored up in your muscle linings (Fat around the thigh, hips, arms etc).

Fat cells are usually present in the regions of your chest, waist and hips. As more fats get stored in those cells, they grow in size and the larger they grow in size it becomes visible around the chest, waist and hip regions in men and women. Once the fat cells reach the limit of their expansion, the fats start getting stored in the muscle linings of arms and thighs creating flabbiness in these limbs also.


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Four ways foods can help burn fat in the body Now that you have understood the process of how fat gets stored, you may now ask “So how can food help in burning fat when it’s a source of calories and fat storage?” I’m going to reveal ways certain food helps you burn fat

(1) Some foods contain certain vitamins or minerals that help improve the metabolism of your body. Metabolism in lay man’s terms is the rate at which your body uses up energy stored. So a fast metabolism = Fat loss and a slow metabolism = Fat storage. Certain foods improve the fat burning capacity of the body and so are called fat burning foods

(2) Some foods contain less calories but require more energy to digest them. So by eating such foods, your body uses up stored fat in your body just to break and digest them, so such foods are again called fat burning foods.

(3) There are some foods that satisfies you more quickly than others and keep you full for a longer period of time than other foods even when you eat them in small quantities. When you eat them you’ll find that you don’t get hungry quickly and do not crave for more food. This helps in controlling the amount of food you eat and hence less fat on your body.

(4) Certain ways of cooking reduces the calorie profile of the food and thus helps in reduce fat creation. For example, boiling, steaming or baking foods reduces the calories in the food than deep-frying the food, which 99% of us are guilty of.

Which is why I recommend the 101 Flat Belly and Fat Loss Cooking Ghanaian recipes – Coming Soon. You not only discover what the fat burning foods are but how to cook them in a fat burning way and how to quickly convert your favorite fat-STORING dishes into fat BUNRING ones.

Eating these foods, in the right quantities, over a period of time will ensure that you lose the belly fat, help weight loss and eventually help reduce the possibility of new fat creation. The fat stored on your belly profile starts reducing. When we talk about burning fat it also includes foods that help reduce the possibility of new fat creation, because this would indirectly help you burn fat at a faster pace through your activities (like exercising).


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A Quick List of Fat Burning Foods in the Ghanaian Diet

A lot of people try to starve their nutrition in a bid to reduce fat. This approach can have negative effects on your body and is not a wise or healthy way to reduce fat. The right way to reduce fats is to eat foods that reduce the possibility of further fat deposition or foods that assist in burning fats, while also taking up calorie-burning exercises like the  weight training exercises. These are exercises that burn fat (both belly and body fat) for up to 48 hours even after you have stopped exercising.

I’m talking about exercises that help your body burn fat even while you are sleeping, resting or cooking. Awesome, right?

So here’s a quick list of some easily available fat burning foods in Ghana:

Citrus Fruits

I would rank these as the best fat burning foods around. Eating a breakfast of citrus fruits, or other Vitamin C rich fruits, is one the best ways to start reducing the fat profile of your body. Citrus fruits provide the body with easy energy to hike up its metabolism while also supplying a rich amount of Vitamin C which is scientifically known to help burn fat as it’s a vital chemical used by the body in the process of fat metabolism.

Some citrus fruits you can try are Oranges, Grape fruit, Tangerines, Lemon and Fresh Lime. While fruits like Strawberries, Apples, Tomatoes, Grapes, Cherries etc are also good sources of vitamin C.

Depending on your budget, and fruit availability, try to use a mix of these fruits for your breakfast to combine health with taste. You can also try out a “citrus fruit only” breakfast for a few weeks to see how effectively it helps in burning fat around your waist and hips. I’ve personally seen excellent results with this method of eating a fruit only breakfast.

Fruits in general are excellent foods for fat reduction because they are natural, they are rich in vitamins & minerals, high in water content and low on calories compared to refined foods. Fruits are known to improve body metabolism and reduce bad cholesterol. Paw-paw, bananas, mangoes etc are excellent snack foods as well as breakfast foods.

Oats

The benefit of eating cereals like Oats is that they contain a huge proportion of their calorie profile in terms of insoluble fiber. This insoluble fiber not only gives you a feeling of satiation and thus keeps you from feeling hungry for a long time but also does not contribute to any calorie addition to the body. In fact, any foods that contain a good amount of insoluble fiber would help you in the process of reducing the fat profile of the body.

Vegetables

Except for certain calorie rich vegetables like potatoes, sweet potatoes or yams, most other vegetables have a low calorie profile while containing essential minerals and vitamin that improve the metabolism of the body. When you eat potatoes, if possible, cook them with their skin on because their skin is a good source of insoluble fiber.

Veggies like spinach, pumpkin leaves, water leaves, beans, peas, cabbage and carrots are excellent sources of minerals while being low on calories. Veggies don’t contain fats either and their carbohydrate count is very low (even compared to fruits). Cucumbers are excellent as a salad food, low on calories and rich in water content.

The best way to cook veggies would be to boil them or stir fry them with healthy oils like olive oil or coconut oil.

Poultry

If you are a non-vegetarian it would be a good option to eat more poultry than red meats. Poultry like chicken are low on fats and carbohydrates and have a high protein profile. Proteins are not only more complex to digest & assimilate (and thus require a higher expenditure of energy) but they also require more energy to be stored as fats.

Go in for lean cuts and avoid eating the skin of the poultry as it contains a lot of fat. Red meats, or white meats, from lamb, beef or pork, can be consumed in moderate quantities a few times a week, instead of eating them regularly in your diet, because they have a high fat profile (but these meat are a good source of minerals and proteins that can assist in the over-all health of the body when consumed in moderation).

Eggs

An average adult can consume one or two eggs a day (whole eggs with yolk) and obtain necessary protein and minerals from it while also keep a low calorie profile. Infact you can eat as much as 5-6 egg whites and 1 whole egg and this has no effect on your cholesterol levels.

Research show that eggs do NOT contribute to increasing your bad cholesterol profile but can serve to improve your good cholesterol (necessary for a healthy body) when eaten in moderation.

Almonds and walnuts

These are excellent snack foods and can help you feel satiated with just a fistful of these nuts. These nuts are a great source of healthy fats. It has been seen that people who don’t consume healthy fats are more likely to gain weight than people who do. This is the reason why it s NOT good to eliminate healthy fats from your diet in a bid to reduce weight.

Fish

Fish is a good source of protein and healthy fats (rich in omega-3, omega-6 fatty acids), and makes for a great lunch or dinner meal. Salmon, mackerel, trout and tuna are not only tasty but are excellent sources of omega-3 fatty acids while also being low on calories and saturated fat content.

Water

Though water would not count as a food, because it has no calories, it would need to mentioned that water helps improve the over-all metabolism of the body and thus helps burn fat. And of course, water helps flush out toxins and thus improves the capacity of the body to stay healthy. Certain foods are rich in their water content and thus help in the process of fat reduction (also foods rich in water content make you feel satiated quickly), some examples are water melons, cucumbers, paw-paw etc.

The benefit of eating these water rich foods is that they supply minerals (electrolytes) along with water and hence do not cause “water intoxication” which can results from drinking too much water while not balancing out the minerals (especially during work outs).

In conclusion
Whole foods are better than refined or processed foods when it comes to reducing the fat profile of the body. If there is a choice between a processed foods (like pastries, pizza, chin-chin, small chops, pasta etc) and whole foods (like milk, eggs, chicken, vegetables and fruits), make it your second nature to go for these whole foods
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You can be your own diet plan using the sample below;

Th time interval is 2hours or 2hours 30mins

dietplan

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