3- New Role For Brown Fat In The Control Of Metabolism
Scientists have known about brown fat for years. However, it was only recently that we discovered its importance in human physiology. Unlike white fat, brown fat dissipates energy as heat instead of storing it as fat. Activating brown fat increases calorie burning, reduces whole-body fat and lowers blood sugar and blood fat levels. New research shows that brown fat also secretes chemicals that help regulate metabolism. Exposure to cold is the best way to increase brown fat stores. However, exercise can make regular fat cells more like brown fat, which would promote weight control. (Trends in Endocrinology & Metabolism)
4- Chemical In Apples Promotes Fat Loss
Ursolic acid is a chemical found in apples, basil, Cranberries, peppermint, oregano and prunes. It is used in a variety of cosmetic products and can inhibit the growth of some types of Cancer cells.
A Chinese study on rats found that ursolic acid supplements reduced body weight, increased caloric expenditure and decreased fat levels in muscle. Ursolic acid promoted fat loss by increasing the activity of uncoupling proteins in the cells, which causes fat loss by promoting heat formation. Ursolic acid is also anabolic. A University of Iowa study in mice found that ursolic acid found in apple peels prevented muscle deterioration following fasting and spinal cord injury. Ursolic acid supplements also increased muscle mass in normal mice. The anabolic effect of ursolic acid is caused by increased insulin signaling in skeletal muscle and the suppression of gene activity linked to atrophy (decreased muscle size). Ursolic acid might speed fat loss and build muscle. (Molecular Nutrition & Food Research)
5- Substituting Protein for Carbs Promotes Long-term Fat Loss
Glycemic load is a measure of how much food increases blood sugar over time. Foods such as refined grains, starches and sugars have a high glycemic load and promote weight gain. Decreasing the glycemic load by increasing protein intake could have a significant effect on long-term weight control— according to a Harvard University study led by Jessica Smith. Changing the dietary composition toward more protein and away from simple carbohydrates may be just as important as counting calories for weight loss. Foods such as yogurt, seafood, skinless chicken, and nuts are good choices for weight reduction. (American Journal of Clinical Nutrition)
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The importance of eating plenty of protein cannot be overstated.
This has been shown to boost metabolism by 80 to 100 calories per day (6, 7, 8).
High-protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day — just by adding protein to your diet (9, 10).
When it comes to losing weight, protein is the king of nutrients. Period.
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