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To loose weight and burn fat one should be on a low calorie diet. We use a certain amount of calories even when we lead a sedentary life, because our organs and digestive system burn up calories for the muscular functions that are performed even without our knowledge. In addition to this, the work we do, be it house work, shopping, walking, ironing, cooking all use up a certain number of calories according to how strenuously we perform each job. A brisk walk or jog would definitely burn up more calories than a leisurely stroll. In order to loose weight we have to have a greater out put of energy than the intake of calories. If you are using 2000 calories a day by way of activities you should try and cut down your calorie intake to 1500 calories or lesser per day.

Some low calorie diets that burn fat

Every food has a certain number of calories, there is no food that has nil calories, however, there are foods that need more calories to digest them than what they contain, these are  sort of minus calorie foods. There are also foods that burn fat and reduce the fat content in the body. Most foods that contain a high level of vitamin C in them burn the fat. You should try and increase the intake of such foods in your diet. Most of these foods taste good and have low calories too. What you should have a larger helping of to increase your metabolism and to burn the fat are fruits like oranges, limes, grapefruits, blue berries, watermelons, apples and kiwi fruits to name a few. Citrus fruits are very essential in a low calorie diet. Vegetables that help you to loose fat are cucumbers, celery, lettuce, carrots, bell peppers and cabbage.  What you could do to increase your intake of these vegetables is to make a soup that you can eat with all these vegetables in it.

Breakfast foods that break down the fat

Breakfast is the most important meal of the day and you should kick start your day with a breakfast that is packed with energy yet low in fat and calories. Cereals are your best bet and you can have any whole grain cereal like oats and broken wheat as porridge. Ensure that you have it with skimmed milk and do not add sugar to it. Instead you could have some chopped fruit and nuts along with it. A good substitute for breakfast when you are hurried, is a smoothie with a combination of fruits in it.

Fluid consumption should be increased while dieting

When you are on a low calorie diet, ensure that you drink a large quantity of water and other fluids. You could also have a few cups of green tea which enhances the metabolism and helps digestion. You should have a sufficient quantity of fiber in your daily diet so that you do not get constipated while you are on a low calorie diet. A good form of fiber is flax seed. Both water and fiber help to keep flush out the toxins from your system. 

To be able to loose weight may not be a big deal, but to look your best while you are doing this is more important. You definitely do not want to have a sallow skin, nails chipping and hair falling in clumps because you do not have enough nutritional intake in your food. Proper dieting is very important to ensure that your health stays in good form while you are trying to loose weight.  

What is proper dieting?

The body needs certain essential nutrients to be able to function properly. The organs in the body have to have certain kinds of fuel to make them do their work and if they are starved this will not happen. There is no point in loosing weight and allowing the rest of your system to just pack up with the strain of trying to cope with a diet that is starving it. 

Nutrients that are needed for the body

Each part of the body is enriched with a certain type of food and this plays a very important part in keeping it in good form and working condition.

Vitamin A is required for a glowing healthy skin and for your eyesight. It is also required for the immune system and for healthy teeth and strong bones. Vitamin A is found in dairy products, liver and eggs and in vegetables like pumpkin, carrots, sweet potatoes, oranges, apricots, and green leafy vegetables. 

The various vitamin Bs like B1, B2, B3, B6 and B12 are very essential for nerve function and metabolism, skin and vision, to make red blood cells and for the nervous system. You will be able to get your daily quota of these vitamins from meats, poultry, fish, cereals and lentils, vegetables and fruits. 

Vitamin C is an antioxidant that helps your body to assimilate iron and take care of your immune system. You should eat citrus fruits, papayas, strawberries, mangoes, goose berries, vegetables like cabbage and bell peppers, tomatoes and lettuce to provide your system with enough antioxidants. 

For calcium absorption vitamin D plays an important role. The natural form of this vitamin is sunlight. Milk, fish, liver and egg yolk are rich in vitamin D. Vitamin E takes care of the walls of the cells and is an antioxidant. You can get your dose of this vitamin from nuts, whole grains, green vegetables, soybean and polyunsaturated oils. 

Carbohydrates are the main source of energy and provide the fuel for the body. Proteins are essential for the building of tissues and repairing functions. They help in the body producing anti bodies to fight infection and are basically required for almost every part of the body to perform its functions normally. 

A general idea of the essential nutrients

This probably will give you a general idea of why the body needs the different kinds of nutrients and how the lack of any one of them could create disharmony and malfunction of the various organs. So by proper dieting you need not starve the body but can loose weight without jeopardizing your health.