Whether you’re a pescatarian, vegetarian, or don’t follow any particular eating plan at all, you can enhance your diet by consuming foods that work harder for you. We know fat-burning supplements are either ineffective, unsafe or both. And even though experts have varying opinions on whether one type of food can burn fat on its own, they all mutually agree that you can get positive results by eating more food that improves digestion, spikes metabolism, and helps you feel full. Here is a complete list of fat burning foods to help you achieve your weight loss goal faster.
1. Fatty Fish
Fatty fish isn’t just delicious, it’s really good for your health. Herring, salmon, mackerel, sardines, and other oily fish has omega-3 fatty acids that have been proven to lower inflammation and reduce the risk of heart disease.
Additionally, omega-3 fatty acids might also help you get rid of body fat. In a controlled study of forty-four adults, those who consumed fish oil supplements lost half a kilogram on average and experienced reduced cortisol, a hormone linked to fat storage. Moreover, fish also contains high-quality protein. Eating protein results in feeling full and enhances metabolic rate considerably more than eating carbs or fats. For better heart health and fat loss, make sure to include at least 3.5 ounces of fatty fish in your diet two times every week.
2. MCT Oil
MCT oil is made by extracting MCTs from palm or coconut oil. MCT is short for medium-chain triglycerides, which is a kind of fat that is metabolized in a different way as compared to the long-chain fatty acids present in the majority of foods. Because of the shorter length, your body rapidly absorbs the MCTs and moves them directly to the liver, where they can be utilized for energy immediately or converted into ketones to be used as a substitute source of fuel.
Several studies have shown that medium-chain triglycerides enhance metabolic rate. Apart from that, MCTs might decrease hunger and improve retention of muscle mass during weight loss. You should ideally start with 1 teaspoon of MCT oil and slowly increase the quantity to lower the chances of possible side effects such as diarrhea, nausea, and cramping. Here is an MCT Oil that I use that is easily purchased in vitamin stores or on Amazon for around $20.00.
Nature’s Way 100% Potency Pure Source MCT Oil from Coconut – Certified Paleo, Certified Vegan, Non-GMO Project Verified, Vegetarian, Gluten-Free, 30 FL Ounce
3. Green Tea
I am a coffee drinker at heart, but lately I have been getting into the green tea vibe. As coffee is an obvious stimulant to get us up and going in the morning and throughout the day, I have found that green tea (when caffeinated) can do the job just as well. With that, many studies suggest that green tea may assist with weight loss by triggering the body to burn fat. Other studies also suggest it can also help to lower the risk of heart disease and protect against some kinds of cancer.
Along with offering a moderate quantity of caffeine, green tea is a potent source of epigallocatechin gallate (EGCG). This is an antioxidant that burns fat and promotes the loss of stomach fat. To get the maximum health advantages, including possibly increasing the number of calories you burn, you should drink up to four cups of green tea every day.
As Starbucks, was the culprit on getting me started with this green tea obsession (Trente, Iced Green Tea, No Sugar….a little over $4…YIKE$$$!) I have learned to “drink prep” my teas every few days now. I buy a box of Green Tea from Whole Foods or Publix (I love the Yogi brand, it comes with 16 in a box for less than $4, and they have tons of different and unique flavors to choose from) and steep about 2 gallons of tea for myself for the week. All you need to do it get a large pot of boiling water, and then turn your burner off and place all of the bags in the hot water for about 15 minutes. Let the tea sit at room temperature and then put into glass bottles or a large serving pitcher and leave it in the fridge to cool down.
4. Berries
Berries are full of polyphenol antioxidants that help to burn fat and prevent it from accumulating. They also improve blood flow to your muscles and boost your workout benefits. All around, these antioxidants can help with stabilizing your blood sugar and help with increased metabolism. Blueberries are a powerful source of an antioxidant named resveratrol. According to an International Journal of Obesity, this antioxidant can convert surplus dangerous white fat in mice into calorie-burning beige fat, which corresponds to a 40 percent reduced chance for obesity.
According to a Texas Woman’s University study, mice that consumed three servings of berries every day had 73% lesser fat cells. Add some berries to your smoothie and accelerate the fat-burning process. And when we consider the sugar content in fruit, berries rank well on the list but are still an excellent way to control desires for sweets.
If you’re not a big berry eater, try incorporating them into a “dessert” like smoothie. Here is an easy, delicious smoothie recipe, that I’m sure even your kids will enjoy.
Ingredients:
5 large strawberries, washed and trimmed (add in some other berries, if desired)
1/4 cup of Greek vanilla yogurt
1 tsp of honey
1 small raw beetroot – peeled (optional)
Method: Place all the ingredients in a blender or smoothie maker and blend until smooth and ready to drink!
5. Eggs
Eggs are full of nutrition and are one of the best fat burning foods you can get. Previously people used to avoid eating egg yolks because of their high cholesterol levels. However, the truth is that full eggs have actually been shown to help shield heart health in people who are at high risk of disease. Studies have revealed that having eggs in breakfast lowers hunger and promotes a sense of fullness for multiple hours in obese and overweight individuals. I have actually been on a poached egg kick these days because i love a runny yolk, but I have been trying to use as little oil as necessary when I cook. I usually have a dozen hard boiled eggs in my fridge to start the week, as a quick grab and go for breakfast, but when I am on a kick with something I enjoy (hence, the poached egg), I can’t steer away from it (until I am totally over it and bored).
Here is a quick, and easy video from allrecipes.com to show you just how easy and fast it is to make poached eggs at home http://www.allrecipes.com/article/hacks-to-master-poaching-eggs/
How to Poach an Egg:
- Heat the water: Add enough water to come 1 inch up the side of a narrow, deep 2-quart saucier. Add 1 teaspoon kosher salt and 2 teaspoons white vinegar and bring to a simmer over medium heat. Meanwhile, crack 1 very fresh cold large egg into a small ramekin. Use the handle of a spatula or spoon to quickly stir the water in one direction until it’s all smoothly spinning around.
- Take a spoon or fork and make a tornado like swirl in the water before adding the egg. Then, carefully drop the egg into the center of the whirlpool. The swirling water will help prevent the white from spreading.
- Let it poach: Turn off the heat, cover the pan and set your timer for time of desired egg yolk. It doesn’t take long to poach an egg. Cook for 2-3 minutes for soft yolks and about 4 minutes for medium to firm yolks. For hard cooked eggs, bump the cook time up to 5 minutes. NOTE: be patient! Do not open the lid!
- Lift it out: Remove the egg with a slotted spoon and serve immediately. Alternatively, move the egg to an ice bath and refrigerate up to 8 hours. Reheat in warm water just before serving.
Eggs are also an excellent source of high-quality protein, which boosts metabolism by up to 35 percent for many hours after eating. Consuming three eggs multiple times every week helps burn fat while ensuring you stay satisfied and full.
6. Greek Yogurt
Firstly, Greek yogurt contains high amounts of calcium, protein, and potassium.
Research reveals that high-protein dairy items can retain muscle mass during weight loss, stimulate fat loss, and help you feel satisfied and full.
Moreover, yogurt with probiotics helps to keep your gut healthy and might lower the effects of irritable bowel syndrome, like bloating and constipation.
Full-fat Greek yogurt also had conjugated linoleic acid that helps in promoting weight loss and burning fat in obese and overweight individuals.
Regularly eating Greek yogurt can offer several health advantages. However, you need to ensure you pick plain, full-fat Greek yogurt, as low-fat and non-fat dairy items contain minimal quantities of conjugated linoleic acid.
7. Quinoa
Quinoa is a nutritional fat burning food that surely deserves a place in your weight loss diet. This whole grain contains 8 grams of hunger-reducing protein and 5 grams of fiber in one cup. Quinoa is also high in iron and vitamin B 12. Both iron and vitamin B 12 are essential for energy production and weight loss. As long at this protein packed grain is incorporated in a healthy diet plan, there’s no need to skip this carb when going pushing towards a healthy and successful weight loss.
To prepare a quick meal, simply add in some nuts, vegetables, or lean protein. Pictured below is one of my favorite quinoa dishes, packed with protein and plenty of nutrients. My Mediterranean quinoa bowl consist of a spinach base, with crumbled vegan feta cheese (or regular), kalamata olives, marinated tomatoes (lemon and olive oil with basil), cucumbers, chickpeas, and 1/4 cup of tri colored quinoa. The flavors of this dish are so exotic, you don’t need a dressing to overpower it. But, if you did want to add a little bit of liquid to toss it with. I would recommend some balsamic vinegar (white if you have it) or fresh squeezed lemon juice!
Wrapping Up
Regardless of what some supplement manufacturers might recommend, there isn’t an effective and safe “magic pill” that can help you torch hundreds of surplus calories every day.
Nevertheless, a number of fat burning foods and beverages might significantly increase your metabolism, along with offering multiple other health advantages.
Adding these fat burning foods to your regular diet may have impacts that eventually result in fat loss and improved overall health.