Fat Burning Foods For Weight Loss
Effective fat loss requires a well-balanced diet and creating a calorie deficit. Choosing nutrient-rich foods like those listed below can help keep you satisfied, full and energized on your weight loss journey.
Eggs: Whether sunny side up, scrambled or hard-boiled eggs are a great source of choline, which helps turn off genes that promote fat storage. They also boost metabolism and satiety.
Thermogenesis, or the production of heat during digestion, stimulates fat burning. Some foods, such as berries, green leafy vegetables, yogurt or kefir, contain fat-burning ingredients that increase metabolism, discourage hunger and promote satiety. Incorporating these fat-burning meals into your diet helps you reach and maintain your weight loss goals.
Studies suggest that drinking water suppresses appetite, boosts energy levels and aids in workout performance. In one study, women who drank two cups of water half an hour before lunch and dinner without any additional dietary changes lost more weight than women who didn’t drink the water. This is because the water expands the stomach, which signals the brain to feel full.
Other healthy foods that burn fat include protein, fiber and antioxidants. Lean proteins, such as poultry and eggs, help stabilize blood sugar and reduce insulin levels, which can prevent the body from storing fat. Fiber-rich foods, such as whole grains and legumes, fill the stomach and encourage satiety. Foods that contain the fat-burning ingredient capsaicin, such as ginger, cayenne pepper and chili pepper, have thermogenic properties, which can speed metabolism and increase calorie burning. By cutting calories, eating nutrient-dense foods and practicing consistent exercise, you can accelerate your fat loss efforts and achieve your goal weight.
Avocados are high in both fat and fiber, which can increase feelings of satiety. They also contain heart-healthy monounsaturated fats and are a source of vitamin K. One study found that eating avocado with a low-calorie diet decreased hunger and improved appetite control in overweight people. In addition, avocados have a low glycemic index, meaning they do not spike blood sugar levels.
They can be a healthy substitute for mayonnaise in chicken or egg salad. They are also a delicious addition to tacos and nachos, or as a topping for sandwiches or burgers. You can also make guacamole and use it as a spread for grilled meat or fish. For a sweeter treat, try making sliced avocados dipped in ketchup or mustard.
Avocados are an excellent source of fiber, which can help prevent stroke, hypertension, diabetes and certain gastrointestinal conditions. Optimal intake of fiber can also help promote weight loss. However, the avocado’s high fat content can make it an undesirable choice for those trying to lose weight, so it is important to eat it in moderation.
Tempeh is a fermented soybean product, which has been around for up to a thousand years. This nutty-tasting meat substitute is easy to cook, and can be fried, sautéed or grilled. It’s a great source of protein, which helps build muscle and keeps you feeling full longer.
The fermentation process also makes tempeh easier to digest than unfermented soy products. This may be particularly helpful for those who have digestive problems, like IBS. It is also a great source of vitamin B, which is hard to get from an exclusively plant-based diet.
In addition to protein, tempeh is a good source of iron, magnesium, phosphorus and potassium. It is also a good source of antioxidants and B vitamins, including folate, niacin, riboflavin and vitamin B6.
Another benefit of eating tempeh is that it is high in phytoestrogens, which are natural estrogen-like substances. One of the most potent isoflavones found in tempeh is genistein, which may help prevent osteoporosis and promote heart health. You can find tempeh in many grocery stores, especially if you live near an Asian market or a natural foods store that carries it. The most common type is a traditional soy tempeh made from whole soybeans with starter cultures and microorganisms, but there are other varieties, such as multigrain or flax, which replace some of the soybeans with other ingredients.
Chickpeas, also known as garbanzo beans or ceci beans, are high-protein legumes that originated in the Mediterranean and Middle East. They are versatile and can be made into falafel, ground into hummus or turned into soup and stews. They are also roasted in the oven for a crunchy, healthy snack or tossed into salads. They are a staple in many countries including India and Italy, where they are used in dishes such as vegetable pakoras (India) and panelle (Italy).
In addition to being high in protein, chickpeas are high in fibre and magnesium. These nutrients help in lowering cholesterol levels and reducing your chances of heart diseases. They are also rich in selenium which is an antioxidant that protects the body from free radical damage.
Chickpeas are an excellent source of iron, which is important for the formation and maintenance of red blood cells and thus, the delivery of oxygen throughout the body. A single cup of chickpeas contains around 26% of the recommended daily intake of iron. Also, they contain vitamin C, which increases the absorption of iron. This is especially helpful if you are deficient in iron, which can lead to fatigue and weakness.
Pumpkin seeds (also known as pepitas) are rich in nutrients like fiber, magnesium, zinc, protein and unsaturated fats. They are also one of the best plant-based sources of omega-3 fatty acids, which help prevent heart disease, artery hardening and inflammation.
Adding pumpkin seeds to your diet can give you a boost of energy throughout the day. You can sprinkle them on salads or use them in baking or cooking. For instance, they can be stirred into pancake or bread doughs, granola or oatmeal. They can also be crushed and mixed with bright green herb pesto or other spices to create a crunchy coating for chicken, fish or tofu. They can also be used as a substitute for nuts in recipes that call for them, especially if you have nut allergies.
In addition, consuming pumpkin seeds can help balance pH levels in the body. They are alkaline-forming, which helps maintain a balanced pH level in the blood.
Whole grains are nutrient-packed energy sources that contain fiber, vitamins, minerals and healthy unsaturated fats. Studies suggest that eating more whole grains may reduce your risk of heart disease, diabetes and some cancers compared to refined grains.
When you buy foods, look for the words “whole grain” first on the ingredient list. Be aware that products that display a whole grain stamp may be made with refined grains as well. For example, brown bread can be a good source of whole grains but it may also contain molasses or other ingredients.
To be considered whole grains, wheat, oats, barley, quinoa, rice and rye must have all three parts of the grain (bran, germ and endosperm). In contrast, refined wheat or white flour only contains the starchy part of the grain — the endosperm. In addition, a number of randomized controlled trials (RCTs) have shown that higher intakes of whole grains are associated with lower levels of insulin and cholesterol compared to low-grain diets. In addition, some whole grains are fortified with folic acid, which is important during pregnancy. (6)
A low-calorie food that’s full of protein, eggs help control appetite and may support weight loss. A large egg has only 78 calories. That makes it easier to limit total calorie intake and make healthier food choices throughout the day. One egg is also packed with nutrients, such as omega-3 fatty acids, B vitamins, choline and antioxidants.
A high-protein diet helps reduce cravings and prevents hunger by stabilizing blood sugar levels. Plus, proteins require more energy to digest than carbohydrates or fats, which burns extra calories in the process.
In addition, eating eggs can increase your metabolism by up to 80 to 100 calories a day. They’re nature’s perfect protein source and contain all of the essential amino acids your body needs.
When eaten at breakfast, eggs have been shown to enhance weight loss in overweight or obese participants as part of a calorie-controlled diet. Eggs are a good source of choline, which is believed to turn off genes that promote belly fat storage. Scrambled, sunny side up or hard-boiled eggs are all good options for a healthy start to your day.