How to Create a Fat Burning Meal from Scratch.

Although it seems to be a contradiction, you can create a fat burning meal. This hub tells you how.

Fat burning foods have a high thermic effect. The thermic effect of a food refers to the amount of energy the body needs to expend to digest it. In this sense ALL foods are themogenic since the body must use some energy to digest it.

However foods are not created equal. Fat has the least thermic effect, followed closely by processed sugar.

The number of calories obtained from dietary fat is many times more than what the body uses to digest it. On the other end of the scale is lean protein.

Fat Burning Meals and Thermogenesis

The easiest way to creating a fat burning meal from scratch is to use foods and ingredients with very high thermic effect. Below is a list of the most easily available thermogenic foods followed by a template to help you create thermogenic meals from scratch.

1. Red Pepper - Capsicum (Chilli or Cayenne) is thermogenic. It raises the body's metabolic rate and helps you burn fat faster. Think of it, when you are eating a 'hot 'meal even if its chilli ice cream, you would probably start sweating. That is due to energy being expended.

2. Lean protein - Low fat cuts of meat are highly thermogenic. Up to a third of the calories obtained from lean meat is used up in its digestion.

3. Fish - Generally fish is thermogenic. Mackerel, salmon and other oily fish are less thermogenic but contain the heart friendly omega - 3 oils.

4. Nuts - Fat is necessary for the body's normal functions. Eating nuts such as almonds and groundnuts is an excellent way of getting in healthy fats. Nuts are thermogenic,difficult to digest and help you feel full so you also eat less.

5. Eggs - The whites are the most thermogenic part of the egg due to the albumin. The egg as a whole remains thermogenic.

6. Shellfish -Most seafood including prawns and lobsters are thermogenic

7. Fruits - In addition to having very few calories, most fruits contain fiber which increases their thermic effect. Another definite pus is that they contain vitamins and minerals.

Putting it all together to create a healthy, balanced weight bursting meal involves choosing carefully from the classes listed above.

Fat Burning Meal Plan

• Use a vegetable as the base. The greener the better.
• Select a lean protein source. Fish and lean cuts of meat are the most thermogenic.
• Fill up the plate with complex carbohydrates such as potatoes, yams etc. Whenever possible, cook them in their skin.
• Keep walnuts and other nuts around and use them as snacks.
• Include fruits in your meals. Vary the selection but try and ensure you eat at least one citrus a day.
• Some plants such as prickly pear cactus help in burning fat and would be a good ingredient in your fat burning meal.

There are many products touted tohelp you lose weight. Eating healthy thermogenic meals are a great way to support whatever weight management program you are on.

This Hub has described how to create a fat burning meal from scratch. I challenge you to come up with specific recipes to suit your palate, pocket and personality.