Are you working hard enough to lose weight but still, aren't seeing any sort of good improvements?
I can't give you a concrete answer. However, if you are carrying out all the weight loss programs and routines but still have the worst food habits, YOU ARE GOING NOWHERE.
All of us think that the first step for losing weight is to ditch fatty foods or consume less food.
But that's not the right way. Moreover, eating less will force you to hit your fatigue level very sooner.
Hence, keep in mind that weight loss does not simply happen by staying away from fatty foods or consuming less food.Weight loss is not about eating less; it’s all about eating right.
FAT BURNING FOODS
There are no such thing as magic fat burning foods or drinks that will melt off your fat overnight.
If there is something that does that, it is going to be more harmful to you than any good.
However, there are certain foods that have the power to boost your metabolism by creating a Thermogenic Effect (A process in which the body generates heat by increasing metabolic rate). These foods are locally termed as Fat Burning Foods.
The heat generated by thermogenic effect rev up your metabolism burning more calories effectively and quickly.
In addition to that, these fat loss foods make you feel completely full for a long time preventing you from reaching out for unwanted snacks or any junk foods.
Apart from being helpful in your weight loss journey, these foods also have a host of other health benefits as well.
Fortunately, fat burning foods are very easily available in the market and include fruits, veggies, and lean proteins.Therefore, to help you, we have enlisted a handful of fat burning foods which if you take in regularly along with your decent workout regime will definitely ward off your extra kilos.
LIST OF BEST FAT BURNING FOODS
Love to have salads in the morning?
Never forget to sprinkle a good number of Almonds from next time.
According to the study by The Journal of Nutrition, including Almonds helps in the reduction of total body fat (Source).
One ounce of Almonds contains 6 grams of Proteins (Source) and as you know high-protein foods help you a great deal in losing weight.
In addition, Almonds also contains dietary fiber and healthy fat.
Apple is the best healthy fruit that can help you with fat burning along with its many other benefits.
A medium-sized apple contains 85 per cent water and 4.4 grams of dietary fiber (Source).
The water content helps your stomach feel full for a long time.
And the fiber content is enough to satisfy 16 per cent and 11 per cent of the recommended daily intake of fiber for women and men respectively (Source).
- 3APPLE CIDER VINEGAR
Apple Cider Vinegar is growing in popularity in the recent times among the fitness enthusiasts.
Carbs are considered as one of the main sources of fat accumulation in the body.
Therefore, it is important that these are burnt regularly without allowing an excess accumulation of it.
Further, fat accumulation in the body gets incinerated when the same is burnt as soon as it is consumed.
The Acetic Acid content in Apple Cider Vinegar slows down the pace with which sugar is released into the bloodstream.
It delays the emptying process of gastric content in the system thereby avoiding fat accumulation in the body.
When the blood sugar levels in the body are maintained in a stable manner, proteins that are produced during the process helps in burning the fat effectively.
This is the main reason why Apple Cider Vinegar is regarded as one of the top foods that burn fat fast.
Asparagus is a package of most of the essential nutrients and is one of the best fat burning foods.
It consists of a lot of soluble and insoluble dietary fiber.
For instance, Inulin is one good soluble fiber present in Asparagus.
As per a study, just six grams of inulin can make your stomach as filling as 260 calories of food (Source).
In fact, a half a cup of asparagus has about 1.8 grams of fiber.
Hence, if you are looking for a low-calorie, high-fiber diet, Asparagus is a good choice any day.
Asparagus is also a great source of Vitamins (A, B, C, E and K) and also a small amount of micronutrients.
One need not stress the importance of Avocado for losing weight.
Avocado is packed with vitamins, minerals, fiber and healthy fats.
Avocado is highly rich in fat.
FACT: 77 per cent of calories from Avocado comes from the fat in it.
The fat is mostly monosaturated and just a small amount of saturated and polyunsaturated fat.
And most of this monosaturated fat is Oleic Acid, the same which is available in Olive Oil.
Being a fruit rich in fat and fiber, Avocados will make you feel full for long hours.
This makes Avocado one of the good fat burning foods and helps in weight loss immensely.
Try to use Avocado in the form of a whole fruit, smoothie, juice or oil to shrink your belt.
Well, Bananas are sugary fruit. So, do they offer us any help in getting rid of the excess fat from the body?
The answer is an absolute YES.
But as they are high in calories and carbs, don't consume more of bananas a day. Stay in the strict limit.
It is an excellent option for pre-workout and post-workout as it gives instant energy through the glucose present in it.
Ripened bananas taste great because of the easily digestible sugar in it. However, under-ripe bananas contain resistant starch.
Resistant starch holds the process of digestion in check leading to fat burning.
Therefore, try consuming under-ripe bananas but it will not taste that good like the ripened ones. Add them with other fruits and make a good smoothie out of it.
Berries are fruits that can be added to smoothies and salads to add immense value to the health quotient in a regular manner.
Moreover, berries, not only add value to the health aspect of humans but also plays a major role in improving blood flow to the muscles.
Resveratrol, the key ingredient found in berries acts as the magic ingredient to burn the excess fat.
This is predominantly the reason why berries are rated as one of the effective fat burning foods for weight loss.
The advantage with berries is that they can be had in the raw form as well as by adding to other ingredients that complement their fat burning abilities.
- 8BLACK BEANS
Basically, a healthy diet must include food that is rich in proteins, carbohydrates and fibers.
Fortunately, black beans contain all these nutrients and it has very low fats as well.
Besides, black beans include lots of soluble and insoluble fiber that helps in absorbing all the nutrients optimally.
Black beans, hence, will help you stay fuller for longer by reducing food craving.
Start incorporating black beans into your daily meal at least once a week and make your weight loss journey easier.
You will not only be fit but very healthy too.
- 9BLACK RICE
Black rice is very useful in losing weight compared to white rice as it is rich in fiber content, low in carbohydrates and low in calories.
This rich fiber content regulates the bowel movements and helps in flushing out all the waste and toxins from the body on completion of the digestion cycle. This, therefore, contributes to the proper functioning of the bowel.
Furthermore, as fiber takes a long time to digest it gives you a satiated feeling after eating which makes you feel full for a longer period of time.
So, you will stay away from binging into other fatty foods, thus potentially aiding weight loss.
Thus, black rice has all the characteristics that are essential for a healthy fat burning food.
Besides, the dietary fiber present in black rice also helps in preventing constipation, heart disease, bloating, diarrhoea and other unwanted digestive disorders.
This green leafy vegetable is actually a boon to all those who are health conscious.
The rich dietary properties found in Broccoli makes it to the top of the fat burning foods chart at all points of time.
Broccoli is adequately rich in fiber which plays a crucial role in burning body fat.
The high levels of Omega-3 fatty acid content in Broccoli ensure that excess fat in your body is burnt in a steady manner.
The other nutrients in Broccoli that add it to the list of fat burning foods are Vitamin A, Vitamin C, Vitamin K, minerals such as Phosphorous, Magnesium, Calcium, and Folate.
Therefore, add Broccoli to your lunch in a regular manner and make the maximum out of its beneficial effects.
- 11BROWN RICE
Brown rice is a low-energy, low-density and fiber-packed food enriched with essential nutrients.
Due to low-density, brown rice fills you up fast.
As a result, you feel full even though you consume just a few calories.
The dietary fiber present in it boosts your metabolism and burns fat.
It also regulates your bowel movement and cleanses your system by disposing of toxins and waste regularly.
Apart from that, brown rice is rich in antioxidants that function as anti-inflammatories for various health issues like arthritis and asthma.
Cauliflower is a cruciferous vegetable that has low-calorie, high fiber content and of course, a great taste.
Due to its high fiber content, cauliflower slows down the digestion process and promotes feelings of fullness.
This, in turn, keeps your hunger pangs at bay and prevents from over-eating.
In addition to that, it has a calorie content of 25 calories per 100 grams (Source), so you can eat lots of it without having to worry about gaining weight.
Apart from promoting fullness, cauliflower has omega-3 fatty acids which help in stimulating the secretion of leptin hormones. Leptin helps in regulating body weight by increasing metabolism.
Cauliflower is also a good source of folate and vitamin C that are helpful for weight loss.
Besides, cauliflower contains Phytonutrient Sulforaphane that helps in fighting the deadly Cancer.
Therefore, if you're trying to lose weight, then this white head vegetable is great for you.
- 13CHIA SEEDS
Chia seeds are yet another good fat burning foods that are easily available and affordable as well.
These chia seeds are rich in dietary fiber. One-ounce of chia seeds contain 10.6 grams of dietary fiber which is equivalent to 40 per cent of the required amount per day if you eat just 2 tablespoons of them (Source).
These dietary fibers are complex carbs and make you feel full longer as it takes pretty long time to get digested.
Chia seeds also embody alpha linoleic acid (ALA), a type of omega-3 fatty acid. This may help you prevent any weight gain because of inflammation.
Also, Chia seeds are very rich in proteins and have 4.4 grams of proteins for one-ounce serving.
Proteins, naturally, promote thermogenesis and help in fat burning.
Keep in mind, it is advisable to have chia seeds in a grounded form with smoothies or as oil. Consuming dry chia seeds may make you choke.
- 14CHILLED POTATOES
Potatoes are cheap, nutritious and are an excellent source of fiber.
But, when the same potatoes are chilled after cooking, their digestible starches convert into resistant starch.
The resistant starch is a tasteless fiber that ends up in the large intestine, due to its slow absorption rate.
The slow absorption makes you feel fuller for a longer period, reducing food intake.
Also, the resistant starch is difficult to digest and are removed from the body during excretion.
When you consume resistant starch, it can’t be digested properly in the stomach and small intestine, so it actually can make you feel fuller for longer than when you eat hot potatoes.
So adding tasty chilled potatoes to your diet list is highly beneficial for weight loss.
Cinnamon is one of those spices that occupy the provision rack in every kitchen.
It is commonly available across the globe around all seasons offering a gamut of health benefits for many types of physical ailments.
Cinnamon can be used with fresh juices, hot water, salads and regular food items.
This acts as a huge advantage for people having varying food habits.
Cinnamaldehyde, one of the key ingredients found in Cinnamon plays a crucial role in burning the belly fat.
Adding pinches of Cinnamon control hunger spikes which prevents us from consuming more of carb that is responsible for fat accumulation.
Consume Cinnamon in ways that suit your food habits and burn that excess fat which spoils your good looks.
- 16COCONUT OIL
The frown in the faces when we say coconut oil burns belly fat is not surprising.
Oils are generally considered to add fat content to the body. Coconut oil is an exception though.
Coconut oil contains high levels of HDL which is nothing but good cholesterol.
This helps in decreasing the Triglycerides in the body which aids in weight loss.
The fat burning properties found in coconut oil makes it the best among the belly fat burning foods.
Additionally, Coconut oil is stable even when heated at high temperatures.
Consuming two teaspoons of coconut oil every day helps in reduction of appetite. This indirectly contributes to the consumption of food low in fat.
Coffee, considered as one of the preferred beverages in the nook and corner of the world, is also one among the good fat burning foods.
The caffeine content in coffee helps mood enhancement and physical agility to a great extent.
Consuming coffee in set periodicities controls stress and anxiety significantly.
This boosts the metabolism which results in increased physical activity. The more the physical activity, higher the fat burning capacity.
Coffee thus is considered one of the best fat burning foods for weight loss.
Typically, consuming somewhere between 100 Mg to 300 Mg coffee per day will help avail all its fat burning capabilities to the fullest extent.
- 18DARK CHOCOLATE
It is good news for all those out there who feel deprived of chocolates in the name of dieting.
Indulging in chocolates has been proved to burn body fat as effectively as any other fat burning foods will do.
The tiny microbes found all over our stomach ferments the dark chocolate we consume. This, in turn, produces polyphenolic compounds which are good for the health of our guts.
In fact, Cocoa or Dark Chocolate contains more phenolic antioxidants than most foods (Source).
The resultant Butyrate is the fatty acid that aids in the burning of body fat in the most effective way possible.
The fatty acid is the substance that makes dark chocolate one of the top foods that burn fat fast.
Eggs, especially the yolks, are highly nutritious.
Eggs are incredibly a great source of protein. A single large egg offers 6 grams of high-quality protein (Source).
By now, you should know that high protein foods reduce appetite and increase filling.
Hence, Eggs stand at the top of the list of foods that make you feel full after intake.
Also, eggs are low-calorie providing food. An ideal egg meal consists of 4 eggs which will offer 286 calories with the yolk (Source).
If you are aiming to get rid of your fat quickly, just use the egg white. However, don't underestimate the nutritional value of the yolk.
Eggs are so good that it syncs well and tastes yummy with almost anything. Hence, use eggs with some low-calorie fat burning foods in this list to make a good breakfast within 300 calories.
- 20FLAX SEEDS
Flax seeds are low in starch and sugar and therefore offers very low calories.
These tiny brown seeds are also very rich in dietary fibers, essential fatty acids (Omega 3 and Omega 6) and protein which together sheds off the excess weight.
Flaxseeds have a generous amount of antioxidant (Source).
These antioxidants also termed as Lignans, enhance the functioning of the cells as the other nutrients are busy burning the fat.
Whole flaxseeds are difficult for your stomach to break and digest. Hence, it is always advisable to go for grounded or milled flaxseeds for consumption. This will help your stomach to absorb most of the nutrients.
Just one teaspoon of flaxseeds is more than enough to benefit weight loss and overall health of your body.
We all know that Garlic is great for our heart.
But not many of us know that Garlic is also one amongst the best fat burning foods.
A good way to consume Garlic for losing weight is to crush 2 to 5 grams of raw garlic and let it sit at room temperature for around 10 minutes. This helps in retaining 70 per cent of the garlic's nutrition when compared to cooking it immediately after crushing (Source).
You can also try eating 2-3 raw garlic with Lime water every morning for achieving your desired flat belly.
Ginger is another good fat burning food that fuels your weight loss.
Ginger contains Gingerol which is very effective for shedding weights (Source).
Also, a study confirmed that ginger enhances thermogenesis (which we mentioned above) (Source).
This reduces your feeling of hunger and supports in weight management.
Ginger Tea is the most common option to take in the recommended amount of ginger.
However, you can also include ginger in the form of a powder in your meals which not only helps in fat burning but also complements the taste.
Grapefruit is another very good fat burning fruit which if used with exercise does its job meticulously.
Grapefruits consist of an organic compound named Nootkatone.
Nootkatone activates AMP-activated protein kinase (AMPK) which is a key for weight loss.
So, how does AMPK helps in reduction of weight?
AMPK is activated when you exercise, boosting your metabolism by forcing your muscles to use stored sugars and fat and convert it to energy (Source).
So as you know - Higher the metabolism, more efficient is your weight loss process.
Not just helping with weight loss, grapefruit is very helpful in fighting cancer as well (Source).
- 24GREEN TEA
Green Tea is one of the most preferred beverages by diet conscious people across the world.
It offers many health benefits like safeguarding heart health, prevention of cancers and burning body fat as well.
The caffeine content present in Green Tea acts as a fat burner. Therefore, consuming green tea regularly burns excess fat in the body boosting the metabolism to great extents.
In fact, green tea plays a crucial role particularly in belly fat burning which is one of the major issues faced by many obese people.
- 25HOT PEPPERS
Hot peppers are one of the hottest inclusion in this list of fat burning foods.
They work in a magical way to promote weight loss efficiently.
Capsaicin, one of the main component of hot peppers, is a chemical that stimulates thermogenesis (Source).
This chemical also muzzles your lust for food (Source).
In addition, hot peppers are spicy naturally. Upon consumption, this escalates your body temperature which helps in burning more calories (Source).
So, as you see, hot peppers spark thermogenesis, control your hunger and blaze more calories and all together contributing to losing weight productively.
Apart from all these, hot peppers are very good for diabetic people and for people who are at risk for stroke and high blood pressure (Source).
- 26JERUSALEM ARTICHOKES
Jerusalem Artichokes, also called Sunchokes, is a root vegetable similar to Ginger.
Root vegetables are usually rich in starch. However, Jerusalem Artichokes comprise plentiful of Inulin.
Inulin is a zero-calorie carbohydrate that is not absorbed by your intestines (Source). This makes Jerusalem Artichokes an ideal choice for dieters and for people working to resist obesity.
This sweetly flavoured vegetable tastes delightful with soups, stews and salads.
Do you love potato chips? Who doesn't!
We know that potato chips upsurge your weight, but still, the taste does not hold us in the back foot.
However, if you are looking for a great alternative, Kale is the must-go choice.
Kale chips taste awesome and are rich in nutrients.
Not just as chips, Kale can also be used in combination with vegetables.
A cup of raw kale contains 2.4 grams of dietary fiber and 6 grams of protein (Source) more than enough to suppress hunger.
Kale is also a good source of Calcium which is essential for your bone health, Potassium which aids in lowering blood pressure and Iron which is friendly for red blood cells.
Visit any home in Korea, you will notice a red dish undergoing fermentation in a tightly closed jar.
It's Kimchi and is an embodiment of tons of health benefits including weight loss.
Radish and Cabbage are the two main ingredients of this amazing fat burning food. While a mixture of salt, vinegar, garlic, chilli peppers and other spices are used for fermentation.
Using fermented Kimchi regularly quickens the process of fat burning resulting in the considerable decrease in the waist-hip ratio (Source).
Kimchi is also beneficial for many bodily issues like stomach cancer and peptic ulcer.
- 29LEAN MEAT
Lean Meat is a good source of Protein and Iron.
For a fact, more than 1 billion people live with Iron deficiency Anaemia worldwide (Source).
Lean Meat includes Chicken, Lamb, Pork, Beef, Venison, Rabbit and others.
Chicken Breast is a commonly available meat that has lots of proteins but very less of fats. 3-ounce of Chicken contains 25 grams of protein and accounts for just 130 calories.
Rabbit is one of the leanest meat available.
Rabbit is very low in fat aiding in losing your excess fat and building muscles.
If you see, a single 3-ounce of Rabbit meat contains just 3 grams of fat and an astonishing 28 grams of protein contributing 147 calories (Source).
If you wish to go much less on fat, then Venison is the next good option.
A 3-ounce serving of Venison offers just 2 grams of fat which is still a gram less than rabbits. It also embodies an extraordinary 26 grams of protein offering 128 calories with the same 3-ounce serving.
Even though plant-based diets must be of the primary focus for melting off those stubborn fats, lean meat must also be considered occasionally.
The muscle-building protein and low calories, therefore, make lean meats a good addition to the list of fat burning foods.
- 30LIME WATER
For many decades now, Lime has been the secret potion that has enabled effective maintenance of beauty and health in a combined manner.
Lime, in particular, when taken in the right proportion and at the right timing does magic to the contours of the human body.
The adequate levels of fiber available in lime are highly beneficial for human health.
The Phytonutrients in lime also make it the best choice for fat burning foods.
The multiple vitamins including Vitamin C work in a steadfast manner to burn body fat.
A simple combination of Lime juice with hot water and honey taken in an empty stomach does the miracle in burning body fat easily.
Milk, often termed as a 'Complete Food', is a blend of nutrients including Proteins, Vitamins, Calcium, Potassium and Magnesium.
So, How does Milk encourages weight loss?
Oatmeal is definitely one of the best fat burning foods you must try in order to reach your weight loss goals.
It is made from dry oats which are considered to be a whole grain.
The worst part of any dieter is hunger.
But, Oatmeal is highly rich in fibers. The fiber content in oatmeal helps you in staying full for a longer time in many ways.
The fiber content absorbs moisture, thereby, demanding more space in the stomach. The stomach, in turn, takes considerably more time to digest oatmeal.
Ideally, if you drink a good amount of water while eating oatmeal, this process tends to take more time than usual.
Additionally, Oatmeal has low calories per serving.
Notably, as per a study, Oatmeal reduces belly fat effectively (Source).
YOU ARE DOING IT WRONG!
Oatmeal tastes bad. To tackle this problem, many prefer adding sugar to make it taste better for consumption. The result - YOU JUST GO ON ADDING EXTRA WEIGHT!
Hence, try using oatmeals with dry fruits, almonds or walnuts or even some flavoury spices likes cinnamon.
- 33OLIVE OIL
Olive Oil, in specific, Extra Virgin Olive Oil (EVOO) is an ideal choice for sourcing dietary fats if you looking to shed extra kilos.
So, what’s exactly extra virgin olive oil?
EVOO is the first oil that is extracted by cold pressing fresh olives.
It is usually unprocessed and addictive-free unlike common olive oils available in the market.
EVOO contains only 1 per cent of Oleic Acid compared to 3-4 per cent of Oleic Acid in regular olive oil. And also, EVOO retains all the antioxidants of olives (Source).
Hence, EVOO is a big source of polyphenol that is basically linked to tight tummy and smaller waist. Polyphenols further help in absorbing antioxidants from other foods effectively.
Olive also embodies 77 per cent monounsaturated fat (MUFA) (Source).
Monounsaturated Fats (MUFAs) lowers insulin levels in the body. If you know already, Insulin is the hormone that converts excess blood sugar into fat that accumulates in your belly.
It is proven that consuming MUFAs melts fat from your belly 350 per cent faster than other fats or with no fat at all (Source).
Thus, make sure you replace your regular refined oil and butter with Olive oil (If possible, with extra virgin olive oil) wherever possible.
Not to forget, olive oil, in fact, adds good taste to your vegetable and salads.
If you are looking to lose those extra weights, then you must relish on Oysters often.
Oysters aid in weight loss in many ways.
This sea food is amazingly rich in Zinc. Zinc in combination with the hunger-enhancing hormone, Leptin, regulates your hunger demands (Source).
A study revealed that zinc deficiency increases leptin production (Source).
Hence, Oyster which is naturally a very good source of zinc will prevent it.
Have half a dozen Oysters and you get close to a quarter of daily recommendation of Iron for your body. Iron deficiency causes an increase in fat and reduction in Haemoglobin levels.
Additionally, the low-calorie content (43 calories in 6 oysters (Source)), low fat and high protein in Oysters improve the process of losing weight more efficiently.
- 35PEANUT BUTTER
For people in their weight loss journey, it is high time to realize that the way you lose weight is very important for long-term health.
Peanut Butter, hence, is a good option although just two tablespoons of it will offer 190 calories out of which 144 coming from fats (Source).
But the research by the Harvard School of Public Health found that women who consumed nuts (mostly Peanut and Peanut Butter) are very less likely to gain weight (Source).
And these fats are a kind of healthy monounsaturated fat that is found in the likes of Avocados and Olives. They are also very good for your heart as well.
Additionally, people who used peanut butter felt full for a relatively long period of time in comparison to rice cakes (Source). Thanks to the richness of Proteins and Fibers in the peanut butter!
The highly healthy monounsaturated fats and nutrient-rich peanut butter must be consumed in limited amounts. Two tablespoons of peanut butter per serving for two times a day must be an ideal consumption.
Pears are one of the flavoursome fruit that is packed with vital nutrients making to this list of fat burning foods.
They are an excellent source of fiber that keeps you full for a longer time as they get digested slowly.
As pears are made up of 84 per cent of water, they help in keeping your stool soft to make your excretion easier.
Further, they do wonders on your skin and protects your body from free radicals.
Finally, pears are rich in antioxidants that prevent the risk of various cancers including breast, lungs, prostate, colon and rectum.
Incorporate pears in your weight loss plan and enjoy its numerous benefits.
Plums are those small fruits that taste sweet.
Plums are low in calories, low in carbohydrate and very rich in Vitamin A and C. Also, they virtually contain no fat at all.
A medium sized plum offers you just 30 calories - the amount that burns completely by swimming for just 4 minutes and contains 7.5 grams of carbohydrates (Source).
Plums also rank at the bottom of the Glycemic Index scale with the rating of 24 (Source).
The low Glycemic Index means that plums will not cause any drastic changes in blood sugar levels upon consumption.
As per a study, these low-glycemic index foods help to aid in weight loss (Source).
Therefore, obese people who are very cautious about their sugar intake can prefer plums without any thoughts as you have seen that plums are sweet in taste and do not affect the sugar levels in your blood.
Moreover, the dietary fibers in plums make your stomach feel full for more time.
Quinoa is a seed that undergoes the same process to that of a grain for consumption.
Hence, it falls in the category of a pseudo-cereal but is still considered a whole-grain food.
The ease of growing and using quinoa in combination with the intense nutrients packed in it have given thoughts for the NASA scientists to grow quinoa in outer space (Source).
After realizing the nutritional value and health benefits of quinoa, it has now emerged popular among the health-conscious people.
In fact, people refer quinoa as 'super-food' because of rich nutrients in it.
A cup of Quinoa (100 grams) contains 17-27 grams of fiber most of which are insoluble fiber.
Insoluble fiber does not have the same benefits as that of soluble fiber. But still, it is beneficial. Also, quinoa still contains a decent 2.5-5 gram of soluble fiber as well.
The soluble fiber makes you feel full and prevents you from consuming more calories as a result (Source).
Quinoa also contains all the nine essential amino acids including lysine which is absent in many foods making it a 'Complete Protein Food' (Source).
If you are a vegan, then quinoa is the best choice for proteins. It offers 8 grams of high-quality protein per cup of 185 grams.
In addition to all these, quinoa's glycemic index is 53.
On a Glycemic Index scale, if a food ranks below 55, then it is considered to be low and as a matter of fact, quinoa does not affect the blood sugar levels quickly upon consumption.
But bear it in mind, that quinoa has a good amount of Carbs. Hence, won't be suitable for people who are following a low-carb diet.
As you can see, it is not a surprise that quinoa was once called the 'Mother of all grains' during one period.
The high protein, high fiber, low glycemic index and increased metabolism makes quinoa an ideal food in this list of fat burning foods.
Are Salmons not a high-fat, high-calorie fish?
Yes, they are, but the fat is mostly the healthy omega-3 fatty acids which your body can't produce.
Also, a three-ounce fillet of this oily fish from the wild provides 22 grams of protein, 7 grams of fat and zero carbs.
The high protein in salmons takes much longer time to digest than carbohydrates. This prevents you from overeating in between meals.
Also, a study states that the oils in fishes like salmon transform the fat cells from storage to burning (Source).
You could prefer salmon twice a week and get the maximum benefits from its lean protein.
However, make sure you are bringing home the wild salmons that fed on fishes and not the farmed ones.
Spinach is a green leafy vegetable abundantly rich in nutrients but low in calories and contains zero fat.
Although it is one of the best fat burning foods, this favourite food of Popeye is often overlooked.
If you see, a cup of raw spinach consists of just 7 calories. This is too low and can be used in places of high-calorie foods.
The outer membrane of spinach contains Thylakoids.
Thylakoids are where the photosynthetic process takes place.
As per a study, these Thylakoids have a notable impact on your hunger pangs and satiety. And the results - The hunger rate decreased by 95 per cent and the weight loss increased by 43 per cent (Source).
Spinach, when cooked with olive oil which is also a good weight loss food, tastes great.
There are plenty of options to use spinach for consumption. This nutritional powerhouse can be used in smoothies, salads, sandwiches and curries to name a few.
Steak is always considered as dieter's enemy. But it has evolved now and, in fact, helps you lose weight given you choose the correct lean cuts.
Your palm size of steak replacing the chicken breasts twice a week is an intelligent choice.
It all depends on the beef cuts and each portion offer you variable energy, fat and protein.
But overall, a limited intake coupled with moderately intense workout serves as a good fat burning option.
Also, try to opt for a grass-fed beef rather than a conventional one. Grass-fed beef is leaner naturally offering fewer calories (Source).
- 42SWEET POTATO
Potatoes are very far from considering them as fat burning foods. And, sweet is very closely related to obesity.
A combination of these two, Sweet Potato, can never trim your waistline.
Is that how you are thinking?
No! This is not how it is going to work.
Sweet Potatoes get the sweetness naturally and are low in calories and rich in fiber content.
A single serving of sweet potatoes offers 100 calories compared to the 400 to 500 calories offered by the same serving of white potatoes.
And coming to the fibers, sweet potato is loaded with high dietary fibers.
The high dietary fiber - low-calorie combo keeps your hedonic hunger in check.
ONE MORE VALID REASON!
Also, boiled sweet potato ranks low on the glycemic index scale with a rating of 44.
This means it will not cause a spike in blood sugar levels upon consumption. But keep in mind, when you bake sweet potatoes, this rating increases to 94 and may lead to the rise in sugar levels.
Therefore, boiled sweet potato is a good option if you looking for weight maintenance.
The water content in sweet potato keeps you hydrated aiding metabolism and also helping with weight loss.
Sweet potatoes also contain carbs. But these are complex carbs and healthy, hence, never hinder in your journey of losing weight.
Tomatoes are good fat burning foods that help you in shedding pounds.
They have low calories offering just 22 calories with a medium-size and 33 calories with large ones (Source).
A cup of tomato also contains 2 grams of insoluble fiber and 0.2 gram of soluble fiber.
These fibers increase your fullness aiding in weight loss.
Furthermore, the low glycemic index value of tomato adds more to its benefits.
Tomato soup and tomato juice have a glycemic index of just 38 which is at the lowest (Source).
This tells that tomato does not add up to the immediate increase in blood sugar levels upon consumption which directly helps in maintaining weight.
Apart from the weight loss benefits, incorporate tomatoes that are readily available for its antioxidants and vitamins as well.
- 44TUNA FISH
Tuna is a cold water fish packed with essential nutrients and is a fitness geek's ultimate choice.
This is because Tuna is the best amongst the other fat burning foods as it has high protein content and provides fewer calories and low fat.
Moreover, it is very easily affordable compared to its other counterparts.
Tuna steak and Tuna canned in water would be the optimal choice if you are looking to lose weight.
However, at the same time, the foods that Tuna goes in combination with also counts.
For instance, there is no point if you are looking for losing weight and consuming Tuna with Mayonnaise. Instead, you could use Tuna with non-fat Greek yoghurt which tastes similar to Mayo.
Coming to the nutritional value, a 3 ounce of Tuna canned in water has 17 grams of protein. This is a significant amount as you know the daily protein needs for men and women are 56 and 46 grams respectively (Source).
If you are going to exercise, this protein will boost your metabolism burning the fat very effectively in the process.
Also, protein by itself is good in helping you reduce your weight because of its high thermic effect.
Coming to calories, a can of Tuna canned in water has 142 calories and it contains omega-3 fatty acids which are your heart's best friend, a good amount of Vitamin B12 that assists in oxygen transport and other good nutrients.
Turmeric adds its own good values to the spice box.
The major credits must go to the polyphenol named Curcumin.
One of the big fat accumulation sites in our body is the white adipose tissue.
As more and more white blood cells form in these tissues through a process called Angiogenesis, you tend to become obese.
Hence, to reduce weight and shrink your belly, Angiogenesis must be curbed and this is where Turmeric and its magic compound, Curcumin come into play.
Curcumin, hence, makes Turmeric a good fat burning food that either prevents or blazes the fat accumulation in the adipose tissues.
In addition to this, turmeric regulates the levels of sugar and prevents insulin resistance which also promotes weight loss.
Furthermore, if you include a pinch of turmeric with your daily food items regularly, it tends to increase Bile, a digestive juice, present in the stomach.
The juice breaks the fat and helps in its easy absorption.
Well, go easy with turmeric and a good daily dosage would be 500 mg. And if you feel or experience an allergic reaction of any sort, kindly step back.
Walnuts are another high-fat nuts but also one of the good fat burning foods.
As per a study, consuming walnut lights up the right insula. The right insula is the region of the brain that controls your appetite.
In simple terms, eating walnuts will make your stomach feel full for a relatively long time (Source).
Also, unlike other nuts that are rich in monounsaturated fats, walnuts are rich in polyunsaturated fats that include a good amount of alpha-linolenic acid (ALA) (Source).
ALA is a plant-derived form of omega-3 fatty acids.
As we have mentioned earlier, our body can't produce omega-3 fatty acids and hence, must depend on other foods to reap its full benefits.
This also means that many of us are deficient in omega-3s.
These omega-3s are mainly found in fish and if you are the one who won't consume seafood, then there are walnuts waiting for you!
Therefore, just a handful of walnuts everyday can help you burn your fat and maintain a healthy body weight.
Watermelon must be every child's favourite fruit.
Read below and you will realize that it must also be a favourite fat burning food as well.
As almost all fruits, watermelon contains low fat.
The calorie content in a 100 grams serving of watermelon is just 30 calories.
And you should have already known that watermelon contains more than 90 per cent water.
What does this mean?
You can have more quantity of watermelon without counting the calories.
But don't go all-in and have one complete fruit. The best option will be a cup of watermelon.
The water content will keep you full and filling. Also, the fiber content in watermelon will add more time and ease to the process of digestion.
In addition to this, watermelon is also rich in an amino acid called Arginine.
Arginine also improves in the burning of excess fat (Source).
- 48WHEY PROTEIN
Looking to bulk up and at the same time burn fat?
The best option will be Whey Protein!
Whey protein is one of the most popular and the most studied supplement as well.
Ever bought a cup of yoghurt and opened it to see a liquid stuck to the lid? That’s Whey for you.
Milk contains two types of proteins. 80 per cent of the milk protein is majorly Casein and the remaining 20 per cent is Whey (Source).
This whey is present in the liquid portion of milk and is separated as a by-product during cheese production.
And the whey, then, goes through many processes and come to us as whey protein.
As the name itself suggests, whey protein is rich in protein.
According to a study, whey protein plus exercise alone can help you shed 3.5 kilograms and still gain lean muscles (Source).
Additionally, Protein is the most satiating nutrient.
Hence, it will take the most time for your stomach to shout, ‘I’m almost empty’!
Also, more protein will boost metabolism and thereby, promoting fat burning.
This is the main reason why whey protein is bodybuilders' and fitness enthusiasts’ universal supplement.
DO YOU KNOW?
Human breast milk contains 60 per cent Whey in comparison to cow's milk which contains only 20 per cent Whey.
- 49WHITE TEA
When we talk about weight loss, green tea has its most important place almost at the top of the list.
However, there is one least heard of tea called white tea.
And in fact, white tea is a healthier option than green tea because it goes through minimum processing and retains maximum nutrients.
White tea comes from the same - Camellia Sinensis plant, which also produces green and black tea.
The plant's leaves and buds are picked just before they are fully open when they are covered with white hairs.
So you now get where white tea inherits its name.
Like green tea, white tea also contains caffeine and catechins which are prominent names in fat burning (Source).
A catechin in white tea called Epigallocatechin Gallate encourages the breakdown of fat and at the same time stops the formation of new fat cells (Source).
Also, studies show that consuming white tea by itself boosts metabolism by an additional 4 to 5 per cent and increases fat oxidation by 10 to 16 per cent (Source).
This means you burn an extra 100 calorie every day only by consuming white tea.
So, it is high time for you to include white tea as one of your choices of fat burning foods and see a positive change with your extra kilos.
- 50WHOLE GRAINS
There are a wide variety of whole grains available for people who are health conscious.
Whole grains are the best suitable ones among the fat burning foods that support the dietary goals.
The adequate levels of dietary fiber found in whole grains make them suitable for shedding unnecessary fat from the body in an easy way.
The rich fiber content in whole grains makes them burn body fat in a steady and quick way than any other food items.
Whole grains can be consumed in different forms like bread or rice and dishes made out of the same.
Yogurt is a rich source of calcium and proteins minus the fats and calories.
Thus, yoghurt, being a calcium-rich food, helps in weight loss, specifically, trimming your tummy.
This is because a study proves that increasing the calcium consumption will help you burn belly fat effectively (Source).
As per another study, taking in three servings of yogurt per day helps you lose 22 per cent more weight and burn 61 per cent more fat (Source).
Hence, if you are looking to combat your excess weight, then just three servings of yogurt will do more good to you than any other fat burning foods.
- 52THE BONUS: WATER
Many of us confuse thirst with hunger which leads to binge eating. This adds in more calories which later moves the needle to more right side on the weight scale.
The amount of water you drink is directly proportional to the number of calories you burn in excess.
Hence, drinking more water increases the calories you burn (Source). This is called Resting Energy Expenditure.
You will be surprised to see the results of the study in which the overweight people who drank 1 to 1.5 liters of water every day for few weeks saw a significant reduction in weight. As a result, their body mass index reduced, body fat diminished and their waist circumference trimmed down (Source).
Do know that, these people who drank just water for weight loss didn't do any other advanced changes to their lifestyle and eating habits.
This is how powerful water is but always underrated.
In addition, drinking water can control your appetite and reduce the risk of weight gain.
If you are a normal human being and perform normal activities, then 2 liters of water must be an ideal quantity. However, this number is entirely dependent on the individual and their activities for the day. But the sheer minimum must be 2 liters of water.
Eating 3500 calories more than what your body needs will make gain an extra one pound.
The safest way to reduce body weight is to reduce 500 calories every day and thereby, lose one pound a week.
Getting into exercising and including the above-mentioned fat burning foods, therefore, is the straight-forward and healthier option for weight loss.
Remember, consistency plays a key role in succeeding at anything.
This is highly applicable to the diet aspect which is directly related to health.
Go in for the best combination that suits your preference and health goals.
Exhibit consistency in the dietary habits and avail long-term benefits.
Add these magic fat burning foods into your daily diet and you will soon see the results!
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