fat burning foods

The food you eat can have a varying effect on your weight loss.
Certain foods have a higher satiety index, a greater thermic effect, and can greatly help you in losing fat. Include these fat burning foods in your diet and get the results.

THE BEST FAT BURNING FOODS THAT HAVE TO BE IN YOUR MEAL PLAN

 

Eating less food to lose weight is such an old fashioned idea! Such restrictive diets are a thing of the past. Now, fat burning foods are here to help you burn calories and encourage weight loss by creating a fast metabolism.

Here are 20 fat burning foods that you must incorporate into your diet!

  1. Berries

 

 

Berries contain an element to it called polyphenol antioxidants. Blueberries, in particular, have been found to have a component called resveratrol. It is an antioxidant that converts harmful fat into calorie-burning fat.

Reference: 1

 

  1. Grapefruit

 

 

Fruits are wonderful food items. They provide nourishment without having a lot of sugar content in them. Compounds in grapefruit help to utilize the insulin in the body in a better way. It controls the blood sugar in the body and helps to burn fat too. They are rich in phytochemicals, which produce a hormone called adiponectin. This can enhance the fat breakdown process in the body.

Reference: 2

 

  1. Walnut

 

 

Walnuts contain a lot of omega-3 fatty acids. It helps to maintain your insulin resistance at an optimum level and thus burn fat. They are also a huge part of the low glycemic diet. This has proven to burn up to 300 calories more when compared to other high-glycemic diets.

 

  1. Avocado

 

They are one of the best heart-healthy food items out there. They are filled with monounsaturated fats which are very healthy for the body. Consuming avocados ensures that the body doesn’t crave extra calories throughout the day. This limits the calorie intake thus burning fat and enabling weight loss too. A 2013 study shows that regular avocado eaters have a lower waistline and less BMI when compared to their peers.

  1. Artichokes

 

 

Artichokes, especially Jerusalem artichokes, or sunchokes as they are commonly known, are one of the best fat burning foods out there. They’re a type of root vegetable and have a high quantity of inulin. It is a component that promotes the production of good bacteria in the body.

Reference: 5

  1. Kale

 

 

Kale is a very commonly available and nutritious leafy green vegetable. It is fast becoming a staple in a healthy diet. It is rich in fibres and contains components that prevent hikes in insulin content in the body. Moreover, it contains minerals like iron and magnesium. These help to prevent hormonal imbalances.

  1. Olive Oil

 

 

Every person following a healthy lifestyle must shift from using refined oils and prefer olive oil. It contains omega-3 fatty acids and this helps in having a regular appetite. A regular appetite ensures that your body does not consume unwanted calories. So efficient fat-burning occurs.

Reference:7

  1. Salmon

 

 

Protein is essential to build muscles in our body. The more muscles you have, the more fat that gets burned. Thus, a good amount of protein intake can ensure that fat gets burnt. Wild salmon especially is a great source of lean protein. It also contains omega 3 fatty acids that restrict fat storage and enable weight loss.

Reference: 8

  1. Quinoa

 

 

Quinoa has quickly become a go-to food item for the healthy community worldwide. This is a great alternative to eating other grains like wheat or barley that forms acids in the stomach. Quinoa, on the other hand, gives long-lasting energy to the body thus preventing overeating. It also feeds on the good bacteria in the gut thus preventing bloating.

Reference:9

  1. Sardines

 

 

Like most of the fish, sardines are rich in omega 3 fatty acids. But more importantly, they have a low mercury content and are rich in vitamin B and cholane. They are non-inflammatory too.

  1. Eggs

 

Whole eggs are one of the most wholesome foods on the entire planet. Eggs are a good source of choline. Choline is a  fat-burning nutrient that reduces belly-fat storage. Eating eggs for breakfast can regulate the fat burning capacity of the body for the entire day.

Reference: 11

 

  1. Oats

Oats and oatmeal is a great fat burning food item. They contain a lot of fibres and they are whole grain carbs. This significantly reduces the amount of belly fat stored in the body. Eating whole-grain carbs is much better than eating other sources of carbs like rice or pasta.

Reference:12

  1. Coconut oil

 

Unlike refined oils, coconut oil is great for the body. This is because even though it contains fat, it encourages weight loss. Coconut oil contains medium-chain triglycerides, which doesn’t get stored as fat. On the contrary, they get burned as energy. Coconut oil is also said to contain a component called lauric acid. This finds belly fat and burns it very efficiently.

Reference: 13

  1. Coffee

 

As we all might know, coffee contains caffeine. It is a mood enhancer and something that increases the physical and mental energy of a person. A lesser-known benefit of drinking coffee is the way it helps to burn fat. A recent study stipulates that people who drank caffeine before a gym session were able to burn almost twice the amount of fat compared to the people who didn’t drink coffee. It increases the rate of metabolism up to 13%, which is quite impressive!

Reference:14

  1. Green Tea

 

 

Green Tea has long been proclaimed to have many health benefits. These include enabling weight loss and boosting metabolism. Green tea is filled with antioxidants. These actively reduce the fat formation in the body and burns fat. More than that green tea also blocks the formation of new fat cells. It is also said to disable the working of fat genes owing to their catechin levels.

Reference: 15

 

  1. Plums

 

 

A lot of fruits can be incorporated into our diet to ensure weight loss. Red fruits especially are a great way to combat obesity. This is because fruits like plums are rich in something called flavonoids. These are said to negate the efficiency of fat-storing cells in the body. This facilitates better fat burning. The pectin found in plums is also found to stimulate less fat intake into our body.

Reference: 16

 

  1. Hot peppers

 

 

Cayenne peppers or hot peppers can do a lot to help in burning the fat present in our body. Pepper contains a substance called capsaicin. It boosts the body’s metabolism to convert food into energy. Thus fat-burning occurs quickly and efficiently. This is also something that tempers the appetite and regulates the calorie intake.

Reference:17

  1. Hemp Seeds

 

 

Hemp Seeds are commonly used as an ingredient in salads. They contain alpha-linolenic acids in huge amounts. It is a type of omega 3 fatty acid which is extremely healthy for the body. It boosts metabolism, supports fat-burning and helps in weight loss.

Reference:18

  1. Greek Yogurt

 

Full-fat Greek yogurt is a great source of protein, calcium as well as potassium. It is a very nutritious food item that can also help to burn fat. It is full of a substance known as conjugated linoleic acid. It promotes fat burning and weight loss in obese people, according to a study.

Reference:19

  1. Apple Cider Vinegar

 

Apple Cider Vinegar is made from fermented apple juice. First, the apples are sliced and then the juice is extracted. It is carefully fermented to create vinegar. It is commonly used as salad dressings and vinaigrettes. The main component of apple cider vinegar is acetic acid. It has various benefits, like slowing down the release of sugar into the blood. It also produces certain proteins that help in fat-burning.

Reference: 20

 

Many food items can help you in burning the fat in your body. This boosts metabolism and ensures weight loss. However, always keep in mind that fat burning foods must be a part of a complete and balanced diet in your life. It should also be supported by exercises and a healthy lifestyle for it to make any sort of long term difference. Stay happy and healthy!

 

 



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