Top 10 Fat Burning Foods
The key to effective and healthy weight loss is through diet and exercise, we know this. There is no fancy piece of exercise equipment that will help you spot reduce. Just as there is no miracle fruit that will melt the pounds away. But there are many foods that are conducive to weight loss and that actually help you to burn calories.
As a weight loss bonus, fat burning foods are generally foods which have a host of other health benefits.
Green tea voted no.1 food for fat burning
How Do Foods Burn Fat?
We will cover the main ways in which fat burning foods go about helping us to burn calories or reduce our calorie intake followed by our ultimate top 10 of fat burning foods!
High Protein Consumes More Energy
Meats and Legumes particularly are the best examples of foods which can be taken in with high protein. High protein foods require more energy from the body to process, thus the fat burning properties. The protein is good for muscle building, which in turn helps to increase metabolism and adding satisfying bulk to meals.
- Chicken (lean cuts, no skin)
- Beef (lean cuts)
- Turkey (lean cuts)
By Creating Heat And Speed Up The Metabolism
When your body temperature is increased, your metabolism too will speed up to, helping your body to burn calories. It then makes sense that food which will raise the body temperature more then other foods will have improved fat burning properties.
What foods increase our body temperatures then most other foods? Why Chillies of course!
- Cayenne Chiles
Some foods contain chemicals that are conducive to weight loss in variety of ways including vitamin C from citrus fruit and capsaicin in chilies.
- Green tea
Reducing Calorie Intake By Digestion
Some foods reduce the amount of calories that you absorb from food with their fibre content. Fibre is excellent for digestion and moves food faster through a digestive tract meaning fewer calories are absorbed.
Additional ways that high fibre foods help us with the weight loss is by helping us to feel satisfied and fuller for longer.
It is important to drink plenty of water when you increase your fibre content, or it can actually build up in your intestine leading to constipation.
- Whole grain bread
- Brown rice
- Berries (raspberries, blue berries, blackberries, strawberries)
The Top 10 Fat Burning Foods List
To make it into our top 10 list of fat burning foods, the food must
- Have fat burning properties
- Be easily introduced into the diet
- Be versatile
- Be commonly available
- Be enjoyable
- Be easy to prepare
- Be beneficial to our overall health in multiple ways
- Green Tea
Make green tea your drink of choice to quench that thirst, satisfy your minimum daily fluid intake while at the same time burning those calories. Green tea contains the anti-oxidant EGCG which works to burn calories throughout the whole day.
Also keep in mind the added benefit of green tea replacing those drinks laden with sugars and the host of other health benefits such as the anti cancer and cholesterol maintenance properties.
- Whole grain bread
The fibre content of wholegrain bread is high along with the nutritional benefits of the seeds within. Wholegrain toast makes for a satisfying and low GI breakfast and wholegrain bread is excellent for sandwiches or as the side carbohydrate for a meal like soup.
Important to note is that brown bread does not mean whole grain. Some brown bread can contain colourings to achieve its brown appearance.
It is packed with good fats which are conducive to weight loss. It is super easy to prepare and a cost effective, satisfying meal with a plate of vegetables and brown rice for example. A steak of salmon can be covered in a bowl and cooked in the microwave for 2-3 minutes. Try the condiment Chermoula if you can get your hands on it. Delicious!
- Garlic and Onions
Yes we know, garlic and onions are two foods not one. We will bunch them together because of their ease of use and common combination and addition to foods.
Minerals and oils inside garlic and onions help to break down fat and increase the metabolism.
Onions and/or garlic can be utilized in every meal.
If you can appreciate the green flavour of broccoli you have yourself a low calorie, zero fat vegetable that can accompany any meal. Broccoli boasts a great deal of fibre and a host of other health benefits in your daily diet. It is a great accompaniment in almost any meal and filling.
Berries are high in nutrients including antioxidants. When you buy them frozen their freshness is locked in and they can be kept for some time and used in a variety of ways. In summer thaw a few berries in your mouth. Just like ice cubes, only tastier. Add them to your oatmeal, cereal, low fat ice cream or yoghurt.
- Lean Chicken
Versatile, tasty, filling and high in protein. Chicken can be used in a variety of dishes for lunch and dinner.
It is high in protein, great as a part of breakfast, dessert and a tasty snack. Low fat yoghurt is a great way to get your daily dose of dairy and can be transformed into a delicious meal with the addition of fruits or cereal.
- Brown Rice
Once you go brown you’ll never want to go back to white. It has substance and is covered in fibre. The nutty taste and texture of brown rice goes beautifully with your meats (such as lean chicken) and vegetables and is very filling.
Be sure to drink plenty of water when you have something as fibre rich in your diet as brown rice.
Not just rich in Fibre, the high vitamin C content of oranges is conducive to fat burning. Vitamin C promotes the production of Carnitine in the body which oxidizes fatty acids (breaks them down/burns fat).
Preferably eat your oranges fresh rather then in supplement form or juice. The fruit is highest in fiber and a filling and sweet satisfying end to meals.