It was once thought that the only way to lose weight was to go on a strict diet where you deny yourself all the goodies and get thoroughly bored by salad; thankfully times have changed and we know more about what’s on our plate.
The food we eat doesn’t have to be constrained to the boring! Here are the top 15 fat burning foods as approved by dietitians.
That most versatile of foods great alone but also when combined with meats and vegetables to make omelets and when eaten for breakfast studies have shown that it aids in losing twice as much weight as those who eat carbohydrates for breakfast.
The department of psychology at Saint Louis University in Missouri found those that ate an egg-based breakfast as opposed to those who ate a balanced bagel based breakfast were more full and less likely to gorge at lunch or snack.
But apart from that eggs have one of the richest sources of protein and have all nine essential amino acids for building a leaner body fat meaning pile of the eggs for breakfast and you will burn more fat whilst getting stronger!
It was once considered an old wives tale that honey was a great component for weight loss however recent studies have shown that it uses extra fat deposits in the body to get extra energy for normal functions. Take a teaspoon of honey with hot water in the morning to aid the metabolism to start fat burning.
Honey has also been linked to positively increase the levels of good cholesterol in the body and also reduces cardiovascular strain with a regular physical activity routine and a balanced diet reports Meenakshi Nagdeve, co-founder of organic facts and nutritionists.
3.Peanuts and brazil nuts
Mary Jane Brown of healthline.com has done her research on this one, nuts are sometimes avoided due to their high-fat content but as she points out this is somewhat of a misleading assumption as nuts contain mostly unsaturated fat which protects against things like heart disease.
Several studies have shown that by eating nuts people had a 31% less chance of gaining weight. Several large observational studies have also found that weight loss is sustained through regular nut consumption.
Currently trendy, popular and a bit of an overachiever in the health food department. With a mono-saturated fat content of 20 grams per berry which is the good stuff which kickstarts fat lost.
One study in the Journal of the American Heart Association put 445 overweight people in one of three different cholesterol-lowering diets for five weeks. Of the three only one had a whole Haas avocado per day. The result? Low-density bad cholesterol among the avocado dieters– enough to reduce risks of heart disease and a great weight loss starter.
Researchers also say swapping your cooking and finishing oils for varieties like avocado oil that are rich in monounsaturated and oleic fatty acids can spot-reduce abdominal fat. A recent study at Penn State study found people who consumed 3 tablespoons of high-oleic oils on a daily basis for four weeks lowered their belly fat by 1.6 percent compared to those who didn’t.
Green tea is one of the only drinks out there that can boost fat-burning capabilities.
Containing antioxidants which help to release fat from stored up cells and increase the amount of fat used for energy.
The green tea also enhances the liver’s fat-burning capabilities meaning a double dose of fat burning and more energy.
6.lean meats and chicken breasts
Meat has gotten a bad rap of late blamed for various health problems. However, studies have shown that the high protein content of lean meat and chicken can aid weight loss.
Protein is a filling nutrient, and eating high-protein diet studies have shown that increasing your protein intake 25% of daily calories can cut cravings by 60%, reduce your desire for late-night snacking and cause weight loss of almost a pound a week plus it can make you burn up to 80-100 more calories per day.
Berries have long been considered amongst the ‘superfood’ categories Blueberries, for example, has been found to influence genes that regulate fat-burning and storage, reducing abdominal fat and lower cholesterol.
The antioxidants in berries are brilliant. Some exciting new research from the University of Florida found that people who consume more antioxidants weigh less, even when they don’t eat fewer calories. In one animal study rats that consumed two percent of their diet as blueberries had dramatic results after 90 days-significantly less belly fat, lower blood fats, lower cholesterol, and improved blood sugar and insulin levels.
8.Tuna, Salmon, and mackerel
Oily fishes are greatly linked to fat burning due to their high-protein and healthy fats and all the important nutrients including Iodine.
Iodine helps promote the proper function of the thyroid, which is important to keep the metabolism running properly, which means your body would be able to burn fat more efficiently this and the high protein content starving off the hunger pangs means oily fish is a great option when losing weight.
Chilli peppers contain capsaicin which studies have shown can reduce appetite and increase fat burning- researchers have found that the heat generated by the peppers can actually increase your consumption of calories and “oxidize” layers of fat meaning you are literally burning the fat away.
As early as 1930s grapefruit was being used to help with dieting. It has outlasted all other fad diets and that’s because fans say the enzymes contained in the fruit that when eaten before other foods burn off the fat.
However, grapefruit does have a nasty habit of messing with medications so if you are going to be following the grapefruit diet or any diet high in grapefruit – please remember to check with a health care practitioner if on long term medication.
11.Whole grain and rice
If you’re looking to fight the bulge around the middle than whole grains and cereals with rice are what you are after. A recent study compared a diet rich with these was compared to a diet with only refined grains like white bread and rice showed a greater weight loss in the abdomen.
Plus those on the whole-grain diet experienced a 38% drop in C – reactive protein, an indicator of inflammation in the body linked to heart disease so another good reason to make the swap!
12.Apple cider vinegar
Long considered an old wives tale, it turns out apple cider vinegar can help with fat burning as well as being the disinfectant and cleaner granny swears by.
Studies have found that not only does it reduce belly fat but also stops them from gaining body fat as easily in the first place. A study of 175 obese people asked them to take either one or two teaspoons of the drink each day for a three month period. By doing this the dieters all noticed themselves slim down, and those who had one tablespoon a day shifted an average of 2.6 pounds, but slimmers who had two tablespoons a day saw an increased average weight loss of 3.7 pounds, meaning drinking it at least twice a day could speed up results. So bottoms up!
A lower calorie favorite of weight loss programs the world over. Broccoli has long fiber content which means it takes twice as long to digest- meaning more energy needed to digest it and therefore more fat used to create that energy- and it keeps you fuller longer. This dietary fiber also delays the secretion of a hormone in making you feel hungry and therefore you don’t snack. So hit the internet and research some great recipes for this dieting wonder.
One of the trendiest fats on the market, but it also helps your body burn fat. The saturated fat found in coconut oil is made of different fatty acids than what’s found in other oils, like canola or avocado but takes a different route through the digestive system so helps burn fat as it makes the bodywork twice as hard.
A study published gave women either 40g of coconut oil or soybean oil for 28 days and found that both groups lost weight, but only the coconut group had lost belly fat.
But again 40g of coconut oil is around 35g of saturated fat, which is more than twice the daily recommended amount and could lead to heart disease, so caution is advised.
Coffee, we love it in the morning, we love it for having a quick chat over or an intimate get to know you. A new study from the University of Nottingham found that drinking a cup of coffee could actually help lose weight by stimulating “brown fat” – the fat in your body that keeps you warm by burning calories.
Brown fat works in a different way to other fat in your body and produces heat by burning sugar and fat, often in response to cold. Increasing its activity improves blood sugar control as well as improving blood lipid (fat) levels and extra calories burnt help with weight loss.
While scientists have found a link between coffee and fat-burning, they’re yet to find which component in the hot drink could aid weight loss, that just means we get to drink more, all in the aid of weight loss of course!
Although weight loss is always a hard task, hopefully, these fat-burning foods will help kick start the loss, strive off boring foods and get you up and about with the extra energy boost! As always enjoy!