Get sexy abs with these tips and tricks by eating fat burning foods
Calories here, Calories there
Now someone who keeps a vigilant check on calories intake will surely love reading this guide about fat burning foods.
Often it’s frustrating despite all your efforts to lose weight smartly your scale tells you an entirely different story.
The culprit could be sneaky foods (possibly salt) that you are including in your diet that’s leading to water retention, bloating and foods that are high in calories. But wait, did you know all calories aren’t created equally?
The good news is there are certain foods that can help you shed weight as they make you feel full for the longest period of time and help curb cravings, according to Heather Mangieri from the Academy of Nutrition and Dietetics.
They can have a huge impact on our hunger, hormones and how many calories we burn.
Some can even kick start your metabolism.
24 best Fat burning foods that can make you lose weight
The following are the most friendly weight loss foods that can actually help you lose weight.
There are some types of grains that are really healthy for you.
They include brown rice, oats, and quinoa.
This includes some whole grains that are enriched with fiber and have some decent amount of protein as well.
Oats are known to improve metabolic rate and make people feel full and satisfied as they contain loads of beta-glucans and soluble fibers.
One has to look out for foods that contain refined grains as they are not at all healthy for your body and also not on all ‘whole grains’ mentioned on the food boxes or packages are healthy they are rather fattening and disaster for your body.
People who are on a low-carb diet might want to avoid grains as they are high in carbs but as long as you can tolerate them and it’s not causing bloating, eating some of the healthier grains might not be a bad idea.
Who doesn’t love NUTS?
We all go nuts after nuts.
Despite nuts being high in fats, they are not inherently causing fat.
They can be used as a great snack (handful of nuts, mind you)
There have been numerous studies that show that eating nuts can cause weight loss and improve metabolism health.
Some researchers have also shown that people who eat nuts are healthier, leaner than the people who don’t.
Eating massive amount of nuts is not recommended at any cost, as a high-calorie factor is very much there.
Apple Cider Vinegar
Apple cider vinegar is the best fat burning food recommended for weight loss.
Some people like to use it in dressings. Some even dilute it in water and drink it.
Taking vinegar cider is known to increase feelings of fullness if taken along with a high-calorie carb diet.
People who use apple cider vinegar have been observed to consume fewer calories throughout the day.
Vinegar has also been associated to reduce blood spikes after meals.
Consuming Apple cider Vinegar isn’t such a bad idea after all owing to its many health advantages.
They make ideal snack choice.
Did you know berries are packed with fiber and antioxidants?
You can munch onto berries when you are hungry, they will quickly satisfy you by making you feel full.
They contain less sugar than most of the fruits, which makes them a healthier and satisfying option.
You might also be interested in: How to lose belly fast for kids (practical and guaranteed tips)
Avocados are loaded with healthy fats, unlike most fruits that are high in carbs.
They are enriched with monounsaturated oleic acid, also found in olive oil.
In spite of fats, they also contain a lot of water.
They also contain a lot of nutrients such as potassium and fiber avocados
Avocados are proven for their ability to lower cholesterol level, reduce belly fat and reduce hunger pangs.
According to a study in the Journal diabetes Care found, a diet that is rich in monounsaturated fat may actually prevent fat distribution around the belly area by controlling the expression of certain fat types.
An avocado contains 20 vitamins, minerals and phytonutrients essential for healthy weight management, including vitamin k that helps regulate sugar metabolism and insulin sensitivity.
Dairy products are rich in protein.
Cottage cheese is one of the best sources of protein with very little carbohydrates and fat.
Eating cottage cheese on daily basis is a great way to incorporate protein into your diet.
Its also very satiating, it tends to make you feel full without providing high calories.
As dairy products are high in calcium, it also contributes to the process of fat burning.
Beans and legumes
Some beans and legumes are effective for weight loss.
They tend to be higher in proteins and fiber, which are associated with foods that can lead to satiety.
These include black beans, chickpea, white bean, lentils, kidney beans etc.
According to Cynthia Sass, RD, Eating beans can speed weight loss and boost your health.They are also known to be starch resistant.
Eggs and yogurt
Among fat burning foods, high protein breakfasts such as eggs have been particularly associated with weight loss and reducing belly fat.
Yogurt too also make an ideal breakfast choice as it’s less in calories but high in proteins, which helps in building muscle and growing bones.
You can incorporate egg in many things, for e.g. you can add it in a whole wheat toast and veggies for a healthy breakfast, boiled egg, and an omelet.
You can even add it to your salads, sandwiches, stir fry’s, sauté’s, soups etc.
According to the American Journal of clinical nutrition, drinking four cups of green tea a day helped people shed more than 6 pounds in eight weeks. A compound in green tea that speeds up metabolism.
Another research shows that green tea is loaded with antioxidants and nutrients that have positive effects on the body. For instance, regular intake of green tea helps in improved brain function, fat loss and a lower risk of cancer.
Having three tablespoons or about 50 ml of olive oil in a day helps you lose weight and stay healthy.
According to US nutritionist and associate professor of clinical medicine, Dr. Mary Flynn,
“The general body of research says that once you have two or more tablespoons a day, you’ll improve your blood pressure your glucose levels and your good cholesterol.”
Flynn says. “But I’ve found that the weight-loss effect comes into play at three tablespoons.”
Hence he recommends it. According to Flynn, It’s an amazing food – it does all these things that help your body, plus it tastes good.
Fish is the highest form of healthy protein, especially tuna, sardines and salmon. These contain lean protein and important omega -3’s which not only help you fill up but also curb cravings.
It’s a fact many of us don’t lose weight due to slow metabolism.
And most of us are iron deficient.
When you lack a nutrient, your metabolism slows because the body isn’t getting what it needs to work efficiently.
One cup of lentils provides 35% of your daily iron needs, chances are when you overcome your iron deficiency you will start losing weight.
Adding some spicy hot pepper to your meal will not only add flavor but it may actually help you burn a few extra calories and a bit more fat.
Hot peppers may help boost metabolism or reduce hunger pangs.
The secret substance found in hot pepper called capsaicin, it will not ignite your mouth but it may actually heat up your body in order for you to lose weight fast.
According to a research conducted by University of L’Aquila in Italy. People who ate dark chocolate once a day for 15 days reduced their chances for insulin resistance for almost 50 percent.
According to Sue Decotiis, M.D., weight loss specialist, dark chocolate also contains healthy fats which slow the absorption of sugar into the blood stream, which in returns helps prevent the insulin spike.
Dark chocolates have known to curb cravings for sweet, salty and, fatty foods alike.
But of course, you should be moderate in your consumption, just because it helps you lose weight doesn’t mean you eat the whole bar in one day.
One shouldn’t eat more than the end of their thumb —that’s a healthy way of eating it.
Who would have thought tomato juice as a fat burner? I mean the only thing we do with the veggie is to put them in our salads or add them in our gravy’s and that’s about it.
It turns out that tomato juice helps decreasing inflammation which will help to shrink your fat cells.
According to a study published in the British Journal of Nutrition, when overweight women consumed 110z of tomato juice for 20 days, it helped reduce systematic inflammation.
Tomato juice has also been shown to be associated with increasing adiponectic, a protein that helps to break body fat.
If you don’t particularly like tomato juice’s taste you can mix it with watermelon or even make a soup with adding a lot of veggies in it.
Broccoli makes an ideal food choice as it’s low in calories.
Not only it’s low in calories but also packed with essential nutrients and contains fiber which leads to satiety.
Broccoli contains many micronutrients that have been proven to support weight loss and it has a compound phytochemicals show potential for breaking down fats and helps body fight cancer too.
kale is one of the best fat burning foods. It’s the most nutrient dense food.
It does not only help in suppressing hunger but also clear away any toxins found in the body.
Kale has enough fiber and good detoxifying nutrients, which can help supercharge your liver’s detoxification pathways for up to 48 hours.
Since your body is free from toxins, you have a cleaner body which means less cravings for sugar and fats.
You can assemble raw kale in salad accompanied with avocado and other green leafy veggies, you can even try crunchy kale chips or make a cooling refreshing juice out of it.
Think twice before discarding those large nuts from your mixed nut selection.
They are not just nuts, they are actually little fat burners.
They help to convert the thyroid hormone to its active form and boost the metabolism.
They also protect toxins that would otherwise store themselves in your fat cells and contribute to cellulite.
Brazil nuts can be used a snack or can be drunk as a brazil nut milk with vanilla or cardamom added to it.
These tiny seeds are packed with omega-3 fats, fiber and protein.
Chia seeds help suppress the appetite and fire up the metabolism.They even turn up the body’s fat burning hormone called glucagon.
Soaking them before eating is highly recommended, the larger the seeds are the quicker your body will be full and satisfied.
You can use chia seeds in curries or even make a chia seed pudding by soaking them in almond milk or eat a chia energy bar.
Oysters are one fat burning food that will come to your rescue when you are watching your diet and eating out.
They are very low in calories, imagine there are only 50 calories in six oysters.
They are enriched with zinc that helps to decrease appetite and PMS induced cravings.
However you like them fried, boiled, baked, raw or grilled, oysters are a nutritional powerhouse.
Since Oysters are high in omega-3 fatty acids, potassium, magnesium. They can help reduce your risk of low blood pressure, heart attack, and stroke.
Contrary to popular belief that bananas are fattening, they offer quite a healthier option.
They are filled with potassium and magnesium.
Bananas diminish the bloat caused by salty processed foods.They feed you good bacteria.
Banana can be used as an early morning meal or as a snack with a tablespoon of nut butter, slice it into your morning cereal or cookies and bars.
The aromatic spice is one the best fat burner.
A teaspoon of honey and a half teaspoon of cinnamon is also known to help lose weight and lower your risk of heart disease.
The spice helps move glucose into the cell faster and simultaneously increases insulin level in the body.
It has been used since medieval times to cure diarrhea, indigestion and bloating.
Cinnamon lowers blood sugar levels along with bad cholesterol levels, it’s beneficial for both heart and diabetes patients.
Cinnamon helps the body to process carbohydrates more efficiently which helps in shedding few pounds.
Studies show that abdominal fat is more prone to be reduced by the regular use of cinnamon than other body parts.
Coffee isn’t just black warm water.
Coffee contains caffeine, which can help you ward off diabetes, treat headaches, control asthma, and lose weight.
Coffee stimulates adrenaline which sends a signal to your fat stores to burn fat.
Server studies show that if you drink coffee 20 minutes before a work out it enhances your ability to train more intensely.
Avoid adding artificial sweetener to your coffee and also don’t add milk, drink your coffee black to lose weight since black coffee is calorie free.
According to a study published in the international journal of Epidemiology in 2015, people who drank more coffee had a lower risk of obesity as well as a lower risk of type 2 diabetes.
But one should avoid consuming too much of coffee even if it’s calorie free black coffee, small amounts of coffee might boost thermogenesis, too much can lead to depression, fast heart rate, make you jittery, interrupt your sleep or cause anxiety.
Citrus fruits can help you burn fat faster.
Citrus fruits have potassium which helps to control bloating and antioxidants found in them helps fight inflammation which is a culprit in belly fat storage.
Citrus fruits are rich in water and fiber which leads to satiety.
Since citrus fruits make you full due to their higher water content, it takes more time to digest them.
According to the American Heart Association (AHA) recommends an average person should consume 4-5 serving of fruit per.
Incorporating more citrus fruits in your diet can add flavors and nutrients without adding a lot of calories.
Lemon or lime water have also been reported as a way to lose weight.
Replacing citrus drinks with high-calorie drinks can also help cut empty calories from your diet hence citrus drinks are highly recommended.
You can incorporate citrus in your drinks as well as in your savory, dishes like saute’s, salad dressing, roasted dishes, meat dishes, and soups.
According to a study conducted in 2013 on mice, red orange intake limited weight gain and increased insulin sensitivity on a high fad diet.
Adding citrus to water and making a drink can encourage non-water drinkers to drinkers to sit up and slim down ultimately.
Losing weight is not as difficult as it may appear provided you eat smart and sensibly. Incorporating the above-mentioned foods can help the process of losing weight faster and more efficient along with active lifestyle and setting aside some time for exercise everyday.