fat burning foods

Fat Burning foods

Research has shown that there are certain fat burning foods, which can boost your metabolism, increase muscle building, curb your appetite and make you feel full.

Fat Burning Foods

In this post, I am going to give you a list of fat burning foods. These are the foods that are very high in satiety index, i.e when you eat them you feel full. They curb your appetite and cravings (1).

These are the foods that you should include in your diet when you are on a fat loss regimen. Fat loss depends on the simple mathematical equation of calorie balance. That means you need to burn more calories than you consume.

However, as we get into implementation things start to change. When you start to eat less and exercise more you feel more hungry, more tired and your cravings start to shoot up.

So, I am going to give you a list of foods that are low in calories, rich in nutrients and are high in satiety index so don’t feel hungry all the time and can easily follow your diet.

Potato

Potato may be considered bad by many people for fat loss, but research says otherwise. Potato is one of the best fat burning foods. It is very high in satiety index, 323%. Potatoes are a low-calorie food. They are full of nutrients, fiber.
Eating potatoes can keep you full for a longer period and help you avoid unnecessary munching.
You can consume it after simpl boiling, baking, roasting, or frying and turn them into various delicious dishes.

 

Oatmeal 

Oatmeal is one of the most favorite breakfast options around the world. Oats are whole grain food made from dry oats and are a powerful fat burning food.
Along with a healthy mix of complex carbs and protein, oats contain soluble fiber which can keep you feeling fuller for longer. Studies show that consuming oats offer other health benefits such as lowering blood sugar and decreasing insulin levels.
If you are planning to start your weight loss journey or looking for a way to decrease fat belly, oatmeal is a great food item to add to your diet plan.
By adding some nuts and fruits, you can enhance the flavoring of oats oatmeal and make them more nutritious and healthy.

Eggs

Eggs are a great source of protein and healthy fat. They contain several important nutrients including vitamin D, Choline, and Selenium. Studies have found that eating food high in protein can enhance your metabolism and help you burn more calories. Research shows that eating eggs for breakfast results in a greater feeling of satiety and reduces hunger later in the day.

Foods that burn fat fast

Baked beans 

Baked beans are a good source of Vitamin A, C, K. They have very low calories and high satiety index 168%. Baked beans is very low in calories and rich in fibre. It is one food that burn fat fast.

Lentils

Lentils are a great addition to your diet and it is another food that burn fat fast. Lentils are rich in fibers, high in protein, low in calories, and contain all the essential vitamins and minerals. Lentils are an excellent source of vegetarian protein. When trying to lose weight, it is important to include an adequate amount of protein to maintain lean/muscle mass.
1 cup of lentils will provide you with all 20 amino acids and support your metabolism. The fiber content in lentils keeps you full for longer and helps you decrease overeating.

Lentils also help you with the essential vitamins and minerals including folate, iron, and manganese.

Fish

Fish is a very good source of protein. And depending on the variety of fish you choose you can get a fish that is high in fat to one that is very lean. They are rich in minerals like Phosphorus, Selenium, Potassium, and Zinc. They have a very high satiety index of 225%

 

Meat

 Meat is always surrounded by controversy. Some people like it, some don’t want it.
Depending on the type of meat, you can get a high amount of raw protein and a complete profile of essential amino acids.
Lean meat such as Chicken, Turkey, and Lean Beef contains lower fats and calories than conventional meat.
They have a high satiety index of 176% and provide high protein, iron, selenium, zinc, and vitamin B.
Due to the high content of protein, meat can significantly decrease your hunger and calorie intake.

 

pineapple

 

Pineapple 

Pineapple is another juicy and refreshing fruit that is very low in calories.

It is a good source of fiber and has antioxidant properties. Due to the high content of vitamin C, pineapple also helps in maintaining healthy skin.
It contains manganese which helps in controlling high blood pressure and regulates fat and carbs in the blood.
Bromelain found in the stem of a pineapple can be beneficial for the digestive system as it improves the protein breakdown in the body.

 

Watermelon

is an ideal fruit for those trying to shed few pounds. It is extremely low on calories and packed with essential nutrients like vitamin A, vitamin B1 and B6, potassium, magnesium, and lycopene.
100-gram watermelon contains only 30 calories, 6 grams of sugar, and 92% of water content. Due to the high fiber content and water, it keeps a person full for longer.
Watermelon also contains L-citrulline which produces essential amino acids in the body and helps improve blood circulation and soothes blood vessels. It is also known to be a good fruit choice to decrease inflammation.

 

Oranges 

Oranges are low in calories and high in vitamin C and fiber. One medium-sized orange contains around 50 calories and 3.4 grams of fiber.
Due to the high vitamin C content and water, oranges also promote healthy skin and keeps you hydrated. Oranges are full of healthy fibers and have a satiety index of 202%.
Research suggests that eating the whole fruit instead of consuming the fruit juice results in less hunger.
If you are on a calorie deficient diet, it is better to include whole orange rather than drinking orange juice.

Apples

One medium-sized apple has only 95 calories and 86% water. This makes this fruit more filling and leads to reduced calorie intake. Apple is a high-fiber food that boosts your metabolism and makes you feel fuller. Apple also has a low glycemic index which helps in managing blood sugar and hunger. Apples have antioxidant properties, which may reduce inflammation in our bodies.

 

Fat Burning Drinks

Green tea

Green tea is one of the best fat burning drinks. It is produced from a plant named Camellia sinensis. These leaves contain caffeine and an active compound of catechin – a powerful antioxidant.

 These antioxidants help speed up metabolism and release fatty acids from fat cells. https://pubmed.ncbi.nlm.nih.gov/19597519/

Caffeine found in green tea also helps in weight loss and improves exercise performance. In addition, drinking green lowers blood pressure and reduces the risk of diabetes and heart disease.  Drinking 2-3 cups of green tea during the day is enough to aid fat loss. Do not add sugar if you want to get the maximum benefits of green tea. 

Coffee 

Coffee is a widely consumed drink that boosts energy levels and mood.  It contains a high amount of caffeine content. It is known as one of the best fat burning drinks  Caffeine is shown to increase metabolic rate and promote fat loss. https://pubmed.ncbi.nlm.nih.gov/26189608/  

It has a fast stimulating effect on the central nervous system. It increases the adenosine hormone that releases fatty acids from fat cells. Caffeine is also known to have a great resting metabolic rate (RMR). This means it allows you to burn fat while you sleep.  However, caffeine may not have the same effect once you become tolerant of it. But it will still benefit you in weight loss by curbing your hunger and calorie intake. Caffeine is also known to increase alertness and energy for exercise performance. 

 

Black Tea

Black tea is another most consumed fat burning drink and promotes weight loss. https://pubmed.ncbi.nlm.nih.gov/27941615/ Black tea is packed with effective antioxidant properties. It is particularly high in polyphenols and flavonoids. They both improve gut health, immunity and stimulate fat breakdown. Black tea is also shown to reduce the risk of health conditions including high blood pressure and cancer. Making black tea is very simple and takes only a few minutes. 

 

Protein drinks

Protein drinks are one of the most popular fat-burning drinks. It can boost your metabolism, curb hunger and help you lose body fat. It regulates hunger hormones like ghrelin and GLP-1 and helps you control your calories to lose weight. Protein is particularly beneficial in reducing belly fat. https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-9-5  Drinking protein shakes also helps you prevent muscle loss and maintain weight in the long run. There are a variety of protein powders available to prepare quick and healthy shakes. You can try homemade smoothies using other ingredients as well.

Fat Burning Foods Vegetarian

Green vegetables 

Leafy green vegetables like spinach and cabbage are some of the best Fat Burning Foods for Vegetarian. They are a good source of fiber and offer many vitamins and minerals. They slow down food digestion and keep you full for longer. The fiber found in these vegetables improves bowel movement and prevents fat storage in your body. They are rich in vitamin C, K, folate, iron, and magnesium. Due to low sugar and fat content, they make perfect food for weight loss. These leafy vegetables can be used in a variety of ways in your diet. You can eat them boiled, make soup or prepare healthy and delicious smoothies. 

Green chill 

Hot chili peppers are an excellent food that burns fat by boosting your metabolism. They tend to raise the temperature in your body and suppress hunger. This leads to less calorie intake and fat release. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6088424/  They are rich in essential vitamins, minerals, and antioxidants. Chilli peppers also offer anti-inflammation properties that help you combat free radicals in your body.

 

Nuts

Packed with protein and healthy fat,  nuts are great fat-burning food for vegetarians. Contrary to common belief, eating nuts doesn’t lead to weight gain. This is because only a few portions of fats are absorbed by our body and the rest is lost in feces. Many studies suggest that eating nuts may boost the number of calories you burn and increase fat loss. https://pubmed.ncbi.nlm.nih.gov/20439557/  Eating nuts as a snack keeps you full for longer and reduces calorie consumption. https://pubmed.ncbi.nlm.nih.gov/24920033/ 

Nuts are very versatile. You can eat them plain as a snack or use them in a variety of dishes including oatmeal, smoothies, and salad. Since nuts are high in calories, you should keep portion control in mind. 

 

Whole grain 

Whole sweat, quinoa, popcorn, oatmeal are the healthiest fat-burning foods. They provide a good source of soluble fiber and protein that boosts your metabolism. Eating whole grain also promotes satiety and reduces appetite. This can be very beneficial for those counting calories for weight loss. Whole grain offers several health benefits. They are linked with lower cholesterol, blood sugar, and reduced risk of heart disease. 

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