People are constantly looking for shortcuts and tools that would make them as easy as possible to achieve the objectives they have set for themselves. This is also the case with getting rid of excess body fat. Surely you have heard about fat burners, products that promise (quick) solution to your problem with the excess body fat. Some of you have positive experience with such products, while some others have came to the conclusion, that this makes only your wallet thinner.

What is the truth behind fat burners?

Use of fat burners is meaningful only in combination with a regulated diet and regular physical activity. If you are dreaming of a body without excessive fat, but at the same time you are not ready to lay off your favorite sweets and get up from your comfortable couch, your dream will not came true even with the most effective product. Do not expect miracles!

Some products that are marketed as fat burners actually have nothing in common with the combustion of body fat. One such substance is chitosan, which operates on the principle of tying fat which we intake with food and prevents it from being digested in the body. If you eat a balanced diet, which is the cornerstone of any effective diet, fat should be limited to so called healthy fats such as you do not want to exclude from the body. Therefore, the consumption of chitosan is in complete opposite with the logic of diet, which restricts the bad fats, but stresses the importance of healthy fats.

Active substances in fat burners

Fat burners, which can be found on the market, mostly contain L-carnitine or a combination of L-carnitine and other substances (caffeine, green tea,hydro citric acid). We believe that a lot of questions arise as reason due to the wide range of products. What are the differences between different products? What substances do they contain and how do they act? Which of the products is the most effective? Which is best for me? And finally, which is the safest to use?

L-carnitine

L-carnitine is a natural substance that is found in meat and dairy products. For decades it is a very popular additive for safe help in the matter of losing excessive body fat. L-carnitine transport of fat from fat cells in the cell mitochondria, which are oxidized and the resulting energy. Many studies confirm its support for the burning of excess body fat, greater levels of energy during exercise improved muscle endurance and maintaining muscle mass. Furthermore, it reduces the feeling of hunger and weakness, which may occur in the lower calorific intake.
Hidroksicitronska acid (HCA) – less appetite, inhibition of absorption of carbohydrates
Hidroksicitronska acid (HCA) comes from the fruit of exotic fruit garcinia cambogia. It helps in the loss of excess body fat, improve endurance and strengthen the immune system. The study is supported by its incredible ability to prevent the conversion of carbohydrates into fat, as inhibiting the functioning of an enzyme called ATP-citrate lipase. HCA has also proved successful as an inhibitor of appetite.

Extract of green tea – burning body fat, antioxidant functioning

Extract of green tea has recently become a very popular addition, the number of beneficial effects of scientific studies repeatedly confirm. All of us is well known to its antioxidant action, in addition, green tea also significantly contribute to speeding up the metabolism (calorie usage) and burning fat. Studies have shown that it contributes to the 4% increase in energy consumption throughout the day (which averages to about 100 calories). It is also diuretic, therefore, it reduces water retention in the body.

Caffeine – more energy and stamina

Caffeine itself is not fat burner, but it is one of the most popular stimulant. Located in plants, such as the guarana, kola nuts, coffee and cocoa beans, tea, … Caffeine increases endurance and the long-term physical exercise and also helps in short, high intensity exercise. Reduces sensitivity to pain during exercise and helps to improve concentration and memory. The function of the  fat combustion is reflected in the promotion of the elimination of fatty acids from fat cells, so it is advisable to consume, even in combination with l-karnitine. Studies have shown that consumption of higher doses of caffeine (about 5 mg per 1 kg body weight) increases the basal metabolism, which means higher energy consumption in the rest.

Caution: pregnant women and individuals that do not use food and beverages with caffeine do not enjoy a regular basis, do not tolerate caffeine well, or can suffer from high blood pressure, are recommend avoiding products with caffeine.

And do not forget – fat burners only help you in achieving loss of excess body fat, but are not a miracle pill that will do all the work for you. The cornerstone of any successful fat loss in a body is a regulated diet and regular exercise.

Coffee-black energy

There are many different theories about the ratio of nutrients(and the proportion of fat) in our diet. There are those who promote it in most fitness magazines and trade books on a healthy diet, where the percentage of fat in the diet should be reduced to well below 10%, on the one hand, to those who defend the 70% fat intake. However, we should not forget the great difference in the chemical composition of fat alone. The effect of these in the flesh can vary significantly depending on their chemical composition. In a series of articles I will try to include all important findings, which relate to fat in our diet.

There are two essential fatty acids. These are fatty acids, which man can not produce itself from other substances, but are indispensable for the and the proper functioning of the human body and must therefore be entered with the food. These are linoleic acid, which belongs to the group of fatty acids omega 6 (hereinafter referred to as LA) and alpha linolenic acid, which belongs to the group of fatty acids Omega 3 (hereinafter referred to as LNA).

Often can be read that fat is not healthy, but this refers only to saturated (animal fat, butter) and trans unsaturated fatty acids (usually processed oil, which you can buy in the shops, and margarine).

Essential fatty acids can not be classified in this group because they have an entirely different composition and perform a number of very important tasks for health in the human body: from reducing the levels of bad cholesterol in the body to prevention of cancer. LNA, which is the best source of linseed oil has many positive attributes to our health and in the construction of the body (from weight gain fat loss).

Essential fatty acids:

• Acts antilipogenic (block storage of fat in the body)
• Acts antikatabolic (inhibit the degradation of muscle tissue)
• Increase beta oxidation (fat burning)
• Increased sensitivity to insulin in muscle cells

- The body produces prostaglandins (short-living substance, like hormones, which regulate the operation in the vicinity of adjacent cells. They are directly related to the regulation of pressure, sensitivity for insulin, immune system, and anabolic and catabolic processes…) from them.

The recommended daily intake is one to three large spoons linseed oil, preferably in a mixed protein drink (book by Dr.. Udo Erasmus: Fats that Heal Fats that Kill), or one linseed oil spoon for every 30 kg of human weight (as recommended by Will Brink, the man who introduced the linseed oil in Bodybuilding). If we are on a diet, you should take up to seven spoons of linseed oil daily.

While using linseed oil we need to know that it is very sensitive to higher temperature, light and oxygen. If linseed oil is added into food we should be adding a large quantity of antioxidants (vitamin C and E, selenium …). A large quantity of linseed oil (over three spoons) may be used only in a short period of time may otherwise it may lead to a lack of LA.

In the long term it is best that we combine fatty acid omega 3 (flax oil) with omega 6 fatty acids – sunflower oil but not refined in the trade, but cold-produced – so that you can get in the shops with a healthy diet) in ratio of 2:1.

nuts

The number of studies that demonstrate the incredible positive effects of unsaturated fatty acids to our health, in recent years is increasing. You have probably already heard of the “Mediterranean diet” – eating, which is based on cereals, vegetables, fruits, fish and vegetable sources of fat, particularly in the olive oil, nuts and seeds, which are rich in monounsaturated fatty acids and antioxidants. Such a diet contains an average of 40% of all calories eaten per day of unsaturated fatty acids. Therefore, do not exclude certain fatty foods, only due to the fact that they contain much fat, but rather to check the fatty acids the food contains. Choose food that has less saturated and as more unsaturated fatty acids. American Society of Health heart disease speaks in big favor of such eating habits.

What lies in the interior

Although the wide variety of nuts are quite similar to some extent in the calorific value by the ratio of carbohydrates, protein and fat, however, they can differ each other and some have even certain peculiarities that are of the stand.

I guess I did not need to write to the fat that which occurs in the nuts to a large extent. On average, contain from 50 up to 75 percent (mainly for mono-and polyunsaturates). At least they contain pistachios, Indian nuts, peanuts and almonds (50%), followed by hazelnuts, and pine nuts, the absolute record of the macadamia nuts with a 76 g/100 g.

Moreover, we can classify the nuts in groups according to how their content omega 9 ( monounsaturated fatty acids) and omega 6 (polyunsaturates) fatty acids. In this group, which contains a maximum of monounsaturated acids (which are almost entirely represented in olive oil), are in first place again, Macadamia nut, followed by hazelnuts and Indian nuts. Brazil nuts and pine have mononenasičene and polyunsaturates distributed in the ratio of approximately 1:1, peanuts and pistachios in a ratio of 2:1 in favor of monounsaturated.

Unique exception is the well known walnut that is the only nut containing alpha linoleic acid (LNA), which belongs to the family of omega 3 fatty acids. While the other nuts contain only trace (less than 1%), the walnut contains 6.8%. At the same time, it also provides a maximum of linoleic fatty acid (LA). Alpha linolenic linoeic and fatty acid are essential fatty acids – because the the human body is not capable of producing and are therefore essential in food intake. LNA and LA are taking part in the production of physical energy and hemoglobin, also cooperate in the transfer of oxygen, are an important structural component of cell membranes and promote the metabolism and regeneration after physical activity. Among other things, improving the quality of hair, nails and skin, helps to lower blood pressure and blood cholesterol, reduces the possibility of stroke and heart attack, … It is good to relly to the study ( “Lyon Heart Study”), showing that essential fatty acids LA and LNA decrease the formation of blood clots, greatly reduces the risk of heart attack and blocked arteries. The study showed that the addition of 2 g daily LNA reduced mortality rate of 70%.

In addition to unsaturated fatty acids nuts contain a small amount of saturated, ranging from 4 to 16%. At least it is in the hazelnuts and almonds, more than in Brazil nuts.

On average, nuts contain about 15-20% carbohydrate, of which the majority of more than half the fiber, the remainder being various sugars. They mostly contain little starch, with the exception of the Indian nut, in which most carbohydrate is starch.

Nuts are also an important source of vitamins and minerals. There is much vitamin E and B, and also a lot of potassium, phosphorus, magnesium, iron, selenium (a large majority of Brazilian walnut) and calcium (even the gorgeous tone source).

So?

Make your diet even more various and interesting with a handful of nuts.