People who are on a diet often say that they should eat three meals a day. One of the reasons is the two types of fat. Consuming too few calories inhibits the conversion of bad fats into good fats in our bodies. Just because it's fat doesn't mean you have to get rid of it all.
Good fat vs bad fat = two faces of fat. There are white fat and brown fat in our bodies, and they do different things.
White fat is bad fat. The role of the storage is to store the rest of the energy source except for the calories consumed by the human body, and as this fat accumulates, the number and size of the fat cells increase. This is the road to obesity. Subcutaneous fat and visceral fat are white fats. In particular, when visceral fat increases, fat accumulates in the blood, which causes various adult diseases such as arteriosclerosis, high blood pressure, diabetes, and cardiovascular diseases. For women, the more visceral fat accumulates, the faster the aging process can be.
Brown fat is a good fat that burns white fat to generate heat. Fat is beneficial for maintaining weight even if you consume the same amount of calories. It is necessary to increase the amount of brown fat in order to maintain health and live a slim life. The problem is that brown fat only exists in newborns, only a few dozen grams remain in adulthood, and not many adults have brown fat.
Brown fat, how to increase it? = If you increase brown fat, you can get rid of white fat naturally. A large amount of mitochondria in brown fat burns white fat and promotes heat generation. But making brown fat is not easy.
Bloody exercise, especially strength training, should be followed steadily. When muscles are stimulated through exercise, brown fat is produced by a hormone called irisin produced in muscle cells. You need to do strength training like sit-ups, push-ups, and squats on a regular basis.
If the exercise is not easy, there are other ways. There are circumstances in which white fat changes to brown fat. In 2012, a research team led by Professor Bruce Spiegelman of Harvard University School of Medicine found that among white fats, there is beige fat that is stimulated by certain hormones and works like brown fat.
There is the simplest way to change white fat. It's cold. Dr. Lavros Sidonis, an internal medicine specialist at the University of Texas Medical School, conducted an experiment on 7 men with high brown fat and 5 men with low brown fat. As a result, he found that at a room temperature of 19 degrees Celsius, the energy expenditure and calorie burning of brown fat increased by 30 to 40 percent, while at 27 degrees Celsius it decreased below the norm. Cold activates brown fat and makes white fat act like brown fat.
Carbohydrates make white fat?=But we can't wait for winter when there is only one season a year. It is the fate of dieters to artificially reduce white fat. It is important to eat a diet rich in nutrients according to your basal metabolic rate but to avoid carbohydrates rather than fatty foods. This is because carbohydrates are the main culprit for accumulating fat.
When you eat carbohydrates, they are converted to glucose in the digestive process, and your body's insulin increases. The energy you consume is then stored in the form of glycogen in your muscles and blood. The stored glycogen is sometimes used as energy, but the excess is converted into subcutaneous fat or visceral fat and accumulated in the body. This is the reason why you need to reduce your carbohydrate intake to lose weight.
▶ 6 foods that burn white fat = It is also possible to improve through eating habits. Brown fat creates an environment for the body to burn white fat well. There are also foods that improve metabolism and burn white fat well.
1. Tuna and Salmon
Both fish are rich in omega-3 and are particularly good for fat burning. Omega 3 is said to be excellent for weight loss because it has the effect of suppressing appetite by misleading hormones.
2. Beans
It is a food rich in protein and good nutrients such as B vitamins, iron, and phosphorus. Beans prevent fat and water from accumulating in our bodies. It is also effective in preventing constipation. In particular, black beans contain fatty acids and anthocyanins to suppress cholesterol formation. Peptides contained in black beans help with weight loss.
3. Green tea
Green tea's catechin component activates brown adipose tissue and promotes the decomposition of white fat.
4. Chili
Capsaicin helps the body burn calories by generating a heating effect. Chili, paprika, garlic, etc. When we eat spicy food, sweating is also a process of burning white fat by discharging the fruit heat created by brown fat and beige fat converted from white fat.
5. Whole Grains
Whole grains rich in fiber are also good. Brown rice, oats, corn, wheat, quinoa, etc. Since they are rich in dietary fiber, they are effective in regulating blood sugar in the body as they take a long time to smoothly discharge and digest waste products.
6. Lean meat
Lean meats are rich in protein and high in fat-burning L-carotene, which burns 30% of calories in the process of digestion. It is also an essential food for dieters because it preserves and increases muscle mass.
Learn more about my most recommended method for weight loss Here