Fat Burning Foods

There’s more to diets than salad! The 18 fat-burning foods that will help you lose weight

  • Nutritionist Frida Harju advises eating nutrient and fibre-rich food
  • Pile your plate with veg, drink at least two litres of water, and snack on nuts
  • To speed up your metabolism avoid carbs and instead eat foods rich in fat

Contrary to popular opinion, food is not the enemy when it comes to shedding pounds.

Experts say that instead of cutting down on what you eat, you should load up on fresh fruit and vegetables, and nuts and seeds which have fat-burning properties.

Eating these these nutrient-rich foods when trying to shed the pounds will eliminate hunger and speed your body’s fat-burning power.

It's not just about salad: You should eat more nutrient rich foods to kickstart your weight loss 

It’s not just about salad: You should eat more nutrient rich foods to kickstart your weight loss

Fiona Kirk, nutritionist and author of Diet Secrets Uncovered told FEMAIL: ‘The more nutrient rich foods you eat, the slimmer you’ll get. You won’t feel hungry all the time either.’

‘If you want to lose weight you need to cut down on foods which have little nutritional value and consume more nutrient rich foods.’

Frida Harju, in-house nutritionist at the health app Lifesum told FEMAIL: ‘Foods that are rich in fibre and proteins can speed up your metabolism naturally, whilst avoiding carbohydrates and eating foods rich in fat, can put your body ‘in a fat burning state’.

Lentils are full of fibre which help you feel full in-between meals.
Avocado will boost the rate of your metabolism but remember that sometimes it can contain as many as 400 calories

Lentils (right) are full of fibre which help you feel full in-between meals.  Avocado (left) will boost the rate of your metabolism but remember that sometimes it can contain as many as 400 calories

Here Frida reveals the 18 fat-burning foods you should incorporate into your diet if you are trying to lose weight and why you should be eating them.

1. Lean organic meats

You burn more calories digesting protein than carbohydrates. Chicken and turkey are great sources of lean healthy protein.

2. Coconut

Coconut contains a number medium-chain fatty acids (MCFAs), which are not stored in the body but are instead broken down and used for energy production. In this way, although it is high in calories, it could aid in the weight loss process. Once again, it is important to note that it is wise to consume in small doses.

WHAT ELSE SHOULD YOU HAVE?

Milk: Calcium encourages your body to burn fat.

Soy: Protein and amino acids, a great muscle-building fat-burning bean

Water: Aim to drink up to TWO litres a day. If you could even try it for a week, you would see a difference which would hopefully motivate you to maintain it.

3. Fish

Opt for healthy fatty fish such as tuna and salmon as it increase the metabolism and triggers fullness.

4. Green tea

The active ingredient catechin and the benefits of caffeine have been proven to speed up your metabolism for up to two hours after drinking.

Research has found that dieters who drank green tea lost more weight than dieters who did not.

This suggests that catechins may well increase your body’s production of heat or energy from digestion.

Further research shows that five cups of green tea can increase your metabolism by up to 90 calories a day.

Opt for fatty fish such as salmon (pictured) and pair with sesame seeds and quinoa for an additional boost

Opt for fatty fish such as salmon (pictured) and pair with sesame seeds and quinoa for an additional boost

5. Avocado

It is important to keep in mind that an avocado can contain as many as 400 calories, whilst a Mars bar has 230 calories.

Obviously an avocado has far more health benefits and it includes monosaturated fatty acids that are more likely to be used as slow burning energy than stored as body fat.

Yet if you are on a calorie-controlled diet, you must be sure to eat certain superfoods, like an avocado, in moderation.

It is best to limit yourself to one-quarter to one-half an avocado per day.

DOES FAT MAKE YOU FAT?

Nutritional therapist Melissa Cohen from Nutri-Light Health  doesn’t think so.

She said: ‘Eating the right balance of food is essential for weight loss and fat burning. It’s not about the quantity of foods but more about the quality and the right macro nutrients, to keep you feeling full, happy, energised and slim.

‘There are only three types of foods the body recognises, these are called macronutrients, which are proteins, fats and carbohydrates. In brief, excess carbohydrates turns to fat in the body.

‘Therefore, having a diet in high in good fats (nuts, peanut butter, pine nuts, flaxseeds, oily fish, olive oil) and proteins (eggs, beans, chicken, fish, lentils) turns the body into a fat burning machine from a fat storing machine.

‘For optimum health include dark green leafy vegetables and bright coloured fruits and vegetables, as these are full of antioxidants that may help prevent premature ageing and disease.

‘These include, blueberries, green tea, spinach, cantaloupe melon, broccoli, peppers, mushrooms, asparagus and tomatoes.

6. Green leafy vegetables

Opt for dark leafy greens, such as spinach and broccoli that are fibre-rich. Another good food is kale, which is low in calories, has zero fat and high levels of fibre, helping to keep you fuller for longer.

7. Cinnamon

This spice can raise the metabolism.Cinnamon helps prevent an increased storage of fat, which can help you to lose weight.

8. Grapefruit

A glass of grapefruit juice a day can help you burn body fat, increase metabolism and reduce appetite. It also prevents cramps/spasm because of the quinine content. And other good news is that is also contain vital vitamins and minerals.

9. Eggs

Branched chain amino acid kick-start your metabolism. The B12 in eggs helps to increase the metabolism. Eggs contain almost all the vitamins and mineral we need a day, and is a high protein source.

10. Chills and hot peppers

According to a study by researchers from Purdue University in US, found that chili could help limit the appetite, and the heat from the chilies is metabolism boosting for up to 3 hours, which could aid with weigh loss. Capsaicin that chilies contain is not only good for loosing weight, but the heat also helps clear up sinuses from inflammation.

11. Flaxseeds

Like fish oil, flaxseed is contain omega-3 fatty acids, which helps to speed up the fat burning process and at the same time act as an anti-catabolic agent that keeps your body strong while burning fat.

12. Tomatoes

Tomatoes are great fat-fighting foods as they reduce inflammation and water retention in the body and help to regulate metabolism.

13. Nuts

Cashew nuts have one of the lowest fat content, but are high in iron and copper, which helps the energy production. Nuts contain healthy fat, and will reduce carvings. Other nuts such as almonds are also a great source of protein, which helps to build muscle and keep the metabolism going. Stick to a handful a day.

HUNGRY? SNACK ON ALMONDS

In a study led by researchers at Penn State, participants who had a daily snack of almonds experienced reduced belly fat and waist circumference compared to an identical diet with a high-carbohydrate muffin snack with the same number of calories as the almonds.

Participants also found reductions in thigh circumference.

Eating almonds also improved total, LDL and non-HDL cholesterol levels.

These results are the first of their kind to show benefits of eating almonds in terms of reducing regional body fat -specifically abdominal and leg fat. Reducing abdominal fat is of particular benefit given its connection to metabolic syndrome and increased risk for heart disease.

Snacking on ultra-nutritious almonds won’t impact your weight. A study in the European Journal of Clinical Nutrition found that calorie intakes and body weights of participants who ate a daily snack of almonds as a remained similar to those who did not did not eat almonds.

Despite consuming approximately 250 calories from almonds every day for four weeks, participants did not increase their daily total calorie intake over the course of the study. In fact, in total, study participants consumed nearly 7,000 calories from the daily almond serving over the study period of 4 weeks and did not gain weight.

14. Spices

Cayenne is an extremely hot spice. It lowers blog glucose levels within the body and reduces the risk of excess insulin lurking around and storing fat. Turmeric is another great spice. Usually found in Indian dishes, it is one of the highest known sources of the antioxidant beta-carotene, which helps protect the liver from free radical damage. Ginger, chilli and cinnamon are spices that will spike your metabolism.

15. Quinoa

This grain has a low glycemic index (GI), which balance your blood sugar. A balanced blood sugar helps you to carve less sugar. It is high in dietary fibres and protein, which make you feel fuller, at the same time it is also a low calorie food. It contains a lot of healthy fats just like avocado and flaxseeds.

16. Bananas

The starch found in this fruit turns into fatty acids in the gut, which then lower the obesity by metabolising fats after a meal. It also contains many different vitamins, and the fiber in Bananas is “gelling fiber” which helps your digestion.

17. Lentils 
Lentils contain fibre, which not only helps you feel full in-between meals but will also keep your blood sugar levels from spiking.They are also high in iron, and this mineral is needed to help to boost the metabolism.

18. Broccoli

Contains fibre, which is known to keep you feeling full, but also contains sulforaphane, which is a phytonutrient.

Read more: http://www.dailymail.co.uk/femail/food/article-3201888/The-18-fat-burning-foods-help-lose-weight.html#ixzz3jMt7EvFi
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