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Everything that we eat requires energy to be digested. Our bodies spend about 30% of energy intake from protein just to complete the digestion of this protein. Similarly, carbohydrate digestion takes up about 5-10% of energy intake, and fat digestion takes up about 0-3%.

This mechanism makes unprocessed protein sources ideal foods that transiently increase metabolism, as they require more energy to be metabolized by the body than other foods. Good sources of low-fat protein include fish, seafood, chicken (without the skin), lean beef, eggs (mainly egg whites), duck, game, sugar-free fruit jelly and tofu.

There are plenty of studies that show the benefits of including eggs in your breakfast. According to a recent study of the University of Alabama, those who incorporate eggs into their breakfast as opposed to toast, have fewer chances of feeling hungry sooner, and have a smaller rise in blood glucose after their meal, a factor that in the long term contributes to maintaining a low body fat percentage. In the same context, dairy is often included in the foods that contribute to fat loss, particularly greek yogurt, as it improves digestion and contains calcium that helps maintain metabolic function.

It seems, therefore, that a good way to improve the amount of body fat is to include a small amount of protein in every meal. To do this, you can eat a few raw nuts whenever you snack on fruit, eat eggs or dairy as part of your breakfast, and add some cheese or some other source of protein to your main meals.

It is worth noting that cinnamon is a very commonly used spice that appears to play a role in the regulation of blood sugar and body weight. This unique spice is rich in antioxidants, and a recent study published in the International Journal of Preventive Medicine showed that eating 3g of cinnamon a day for 8 weeks helped diabetic patients lose weight and improve the adjustment of their blood sugar compared with patients receiving placebo (i.e. those who did not consume cinnamon). Opt for Ceylon Cinnamon. You can use it daily in your coffee or tea, but also in your breakfast if you choose to eat cereal or porridge.

Finally, coconut oil is now one of the most famous ingredients to include in a fat-loss diet. Although it contains saturated fat, it appears to play a role in regulating body weight, as the body tends to use the fat in coconut oil for energy rather than fat storage. Coconut oil has a high content of medium chain fatty acids, which contributes to weight loss as part of a balanced lifestyle. At the same time, in areas of the world where coconut or coconut oil are essential foods, there appears to be a reduced incidence of cardiovascular disease, indicating that perhaps the saturated fat of coconut oil cannot be blamed for cardiovascular burden. Indeed, according to Dr. Willet, a professor of the Department of Public Health at Harvard University, coconut oil appears to increase "good" cholesterol, and is associated with decreased cardiovascular risk despite its high saturated fat content. This is why it is recommended in recipes that traditionally require butter. Do not forget to combine good nutritional choices with exercise activity in order to maintain a regular body weight and body fat.