The Anti-Cellulite Diet Plan: How to Eliminate Those Bumps and Lumps
In this article you will learn how an anti-cellulite diet can help eliminate those unsightly bumps and lumps that commonly affect women's thighs, hips and buttocks. The diet tips provided below are useful for women of all ages.
#1: Ensure a Sufficient Intake of Vitamin B6
Vitamin B6 (pyridoxine) is a vital component of any anti-cellulite diet. It plays an important role in the metabolism of proteins and helps strengthen and repair connective tissue (weak connective tissue is one of the main causes of cellulite). It also helps maintain sodium and potassium balance, which can hinder the accumulation of toxic wastes that can aggravate the appearance of cellulite. Vitamin B6 can also act as a natural diuretic, thus eliminating excess water and bloating that make cellulite more visible. Furthermore, vitamin B6 is needed for the proper absorption of zinc—an important trace element that is needed, among other things, for collagen formation.
#2: Be Sure to Get Enough Vitamin D to Control Fat Gain in Winter
Vitamin D is a fat-soluble vitamin that is naturally present in a few foods such as liver, egg yolks, fish, and dairy products fortified with vitamin D. However, most people meet their vitamin D needs through exposure to sunlight which triggers the body to synthesize its own vitamin D.
A deficiency of vitamin D has been associated with increased fat accumulation and obesity. However, researchers have not been able to determine whether it is the low levels of vitamin D that cause weight gain or whether it is the excess fat that leads to lower blood concentrations of vitamin D. It has been hypothesized that a lack of vitamin D, associated with negligible levels of sunlight in winter, could in fact be the key trigger for the so-called winter response in humans. This winter response is characterized by increased fat accumulation, which was critical to the survival of our ancestors in cold ambient temperatures.
#3: Consume Catechins to Boost Fat Burning
In recent years, catechins – phytochemical compounds that appear predominantly in green tea – have received a great deal of attention for their ability to promote weight loss. In one clinical trial, a group of 132 overweight and obese men and women were given either a beverage containing approximately 625 milligrams catechins and 39 milligrams caffeine or a beverage containing the same amount of caffeine but no catechins. All subjects were requested to follow a similar diet in terms of caloric intake and to exercise at least three hours per week. During the twelve week trial period, both groups lost weight; however, weight loss was more pronounced in those who consumed green tea catechins than those who were given the control beverage. The impact of catechins on body composition is believed to result from their ability to increase energy expenditure and fat oxidation.
#4: Eat Plenty of Foods Rich in Vitamin C
Vitamin C is inarguably one of the best vitamins in the battle against cellulite. Research has shown a direct link between low blood levels of vitamin C and increased fat accumulation. Although it is not clear whether it is the low levels of vitamin C that cause weight gain or whether excess fat depletes the body of vitamin C. it makes sense to consumer a diet rich in vitamin C if you wish to shed off some pounds: evidence strongly suggests that higher levels of vitamin C help the body burn more fat during a workout (e.g. walking session on a thread mill). Vitamin C is also necessary for the production of carnitine, a compound that encourages the body to turn fat into fuel, rather than store it in the body, and to maintain energy levels.
Furthermore, vitamin C is vital for promoting strong and healthy connective tissue. When the connective tissue is strong, fat cells are less likely to break through the tissue and appear as cellulite on the surface. The connective tissue consists mainly of the protein fibers collagen and elastin. The formation of these substances is dependent on several nutrients, including vitamin C.
Vitamin C also helps strengthen and tone blood vessels and increase circulation. A deficiency in vitamin C can lead to weak blood vessels and varicose veins, which are often associated with cellulite. The positive effects of vitamin C on blood vessels are believed to be more pronounced when vitamin C is consumed together with vitamin E and the phytochemical rutin (also known as rutoside). In addition, vitamin C, vitamin E, and rutin are potent antioxidants which help protect the tissues from free radical damage caused by sun exposure, cigarette smoke, pollution, a poor diet, etc.
#5: Get Enough Calcium to Regulate Body Composition
Be sure to include plenty of calcium-rich foods in your anti-cellulite diet plan. Calcium has for long been touted for its ability to maintain strong bones and teeth, but in recent years scientists have established that it may have a much broader role. New research suggests that calcium plays an important role in energy metabolism and in the regulation of body composition and that it may help reduce body fat and maintain an ideal weight. A diet high in calcium has been associated with increased weight loss / a lower body mass index (BMI). A difference of 1 gram in daily calcium intake was associated with an average difference in body weight of 8 kilograms! In addition, people who consume medium to high amounts of calcium (more than 6 grams per day) have been shown to have a lower body fat percentage.
Good sources of calcium include milk and other dairy products but also many green leafy vegetables and seafood contain calcium. To get the most out of calcium's health benefits, combine calcium rich foods with foods high in vitamin D—vitamin D promotes the absorption of calcium in the intestines).
#6: Consume Iodine-Rich Foods to Prevent Sluggish Thyroid Activity
Iodine is necessary for the proper functioning of the thyroid gland. The thyroid gland controls the basal metabolic rate (the rate at which the body expends energy at rest). Iodine deficiency can result in sluggish thyroid activity which in turn can lead to weight gain or hinder weight loss. In addition, iodine is thought to be helpful in draining toxins such as heavy metals and synthetic molecules. Iodine-rich foods include sea vegetables, sea fish, yogurt, milk, eggs, and strawberries.
#7: Cut Back on Salt to Control Fluid Retention
Be sure not to include too much salt (sodium) in your anti-cellulite diet plan. Excess salt can lead to fluid retention as the body tries to dilute the salt by storing more water in body tissues. Fluid retention is known to worsen the appearance of existing cellulite. If you feel the food is lacking flavor, try using spices and herbs instead of excessive amounts of salt. Be also aware of the hidden salt that is often present in processed food, such as canned vegetables, commercial cereals and frozen meals.
#8: Eat Foods Rich in Zinc to Regulate Fat Storage and Appetite
Zinc supplementation of zinc deficient subjects has been shown to increase the levels of circulating leptin. Leptin, a hormone discovered as recently as in 1994, plays a key role in regulating the body's energy expenditure, fat storage, and appetite. It tells the brain when you should feel full and stop eating. Insufficient leptin levels are believed to be the primary cause of food cravings, overeating, and obsession with food. Zinc, which requires vitamin B6 for proper absorption in the intestines, is found in a variety of foods, the richest dietary sources being oysters, red meat, and poultry.
#9: Include Potassium-Rich Foods in Diet
Potassium is one of the most valuable nutrients for reducing water retention and flushing out toxins that may contribute to cellulite. Potassium is found in a variety of foods, root vegetables and beans being particularly good sources of this anti-cellulite mineral.
#10: Consume Selenium-Rich Foods
Improving dietary intake of the trace element selenium through foods such as Brazil nuts, crimini mushrooms, cod, shrimp, and halibut may help combat cellulite and improve the overall appearance of the skin. The potential beneficial effects of selenium on cellulite are based on the role of this trace element in the antioxidant system of the body: selenium is a key component of several enzymes involved in antioxidant defense. To get the most out of selenium's health benefits, combine selenium rich foods with foods high in vitamin E (selenium boosts the effectiveness of vitamin E).
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