They say it’s not easy to get rid of fat. In fact, you need to do tons of impossible things to get your size 24 waistline again. That’s not entirely true. Although each human body is different from the other, at the end of the day, what goes inside matter.
This is what this article is all about. Burning unwanted fat may not be a walk in the park but it can be done with the help of the best fat burning foods.
By the end of this post, you will learn about:
- Effective fat burning foods that must be included in your diet
- Simple tricks to make you change your attitude towards food
- Healthy eating habits you should develop now
- Bad eating habits you must get rid of
- How to lose weight properly without compromising your health.
What are you waiting for? Stick around and keep reading because there are tons of information that you need to know to help you burn fat in a healthy manner.
1. You Will Never Go Wrong With Water
When it comes to losing weight, nothing beats the wonders of water. Its zero percent calories and fat, thereby making it a top choice for weight loss.
More than being a calorie-free beverage, did you know that water is essential in metabolizing fat?
When you drink water, its molecules interact with fats in your body to create glycerol. This could help burn fat off from the food and drinks that went inside your body.
Aside from this, water is also a natural appetite suppressant. It takes up space in your stomach, thereby making you feel fuller. In case you’re feeling hungry, drink a glass full of water and wait for 20 minutes to see if you still need to eat.
Here’s another trick: drink water at least 30 minutes before your scheduled meals. Study shows it could boost your weight loss by 44 percent, which is not a bad figure.
- Zero calories
- Helps in metabolizing fat
- Naturally suppresses your appetite
2. Choose Your Drinks Wisely
Let’s say you’re not a big fan of water. That’s fine. Still, this doesn’t mean you should drink whatever you want. When it comes to burning fat, choosing your drinks wisely is important.
Soda and other sugar-sweetened drinks are full of calories but with little nutritional value. Alcoholic beverages gives more pleasure during mealtime and boosts your appetite; hence making you eat more.
On the other hand, calorie-free drinks like water and green tea are effective in burning fat and boosting your metabolism. This will help a lot in burning unnecessary fat.
- Burns fat effectively
- Boosts metabolism
3. Start Your Day With A Cup Of Coffee
Good news, coffee lovers. You have more reason to drink coffee, especially if you include “lose weight” among your goals.
It turns out that caffeine, a component found in coffee, helps breakdown fatty acids and boosts your metabolism. A 2006 study also revealed that participants who drank more coffee experienced less weight gain.
Believe it or not, caffeine intake could lead to successful weight loss maintenance. The key here is to go black. As much as possible, skip sugar and add minimal amount of milk.
- Breaks down fatty acids
- Enhances metabolism
- Aids in weight loss maintenance
4. Maybe Some Tea Is Good, Too
Let’s say you are not into coffee but you need something to boost you throughout the day. Your next best alternative without compromising your body’s ability to burn fat is tea.
Green tea is a great source of epigallocatechin gallate or EGCG, a type of antioxidant that helps burn fat and promotes loss of belly fat. In fact, a study revealed that drinking green tea could increase fat burning by 17 percent.
If you’re not a fan of green tea, then that’s fine. Oolong tea is another alternative and among the healthiest drinks you should include in your diet. It has the same benefits with green tea, although less popular.
According to 2011 study, oolong tea has the right amount of caffeine and catechins, which helps a lot in burning calories. There are also studies showing that drinking oolong tea boosts metabolic rate, thereby promoting weight loss.
- Increases fat burning
- Contains antioxidants that promote weight loss
- Boosts metabolic rate
5. Follow It Up With Protein
They say breakfast is the most important meal of the day. That’s true. When it comes to breakfast, you need to power it up with protein, which is the king of nutrients.
You might be wondering why.
For starters, you’ve been fasting all night. To fuel your body, your body might get protein from your muscles, which is not ideal. Surely, you don’t want to lose your muscles, which is your most metabolically active tissue.
That’s not all. Higher protein intake lowers your risk of developing belly fat. It also preserves your muscle mass and metabolic abilities. More importantly, it makes you feel fuller longer, thereby reducing your appetite and calorie intake.
The key here is include various protein sources like eggs and lean meat into your diet to keep the fat burning.
- Lower risk of developing belly fat
- Makes you feel fuller longer
- Preserves muscle mass
6. Don’t Forget The Eggs
What’s breakfast without eggs? Obviously, it’s not breakfast at all. When it comes to best fat burning foods, eggs must be included in your diet.
Eggs are rich in tons of nutrients that are crucial to one’s health. These are also great sources of protein, which your body needs to control your appetite among many others.
In fact, a study published in the Nutrition Research journal found that adding eggs every morning could help you control your hunger and food intake the entire day.
Another study showed that men who ate three eggs in the morning ate fewer calories and recorded 16 percent reduction in body fat. This is because when your body digests eggs, your body experiences a boost in calorie burning.
- Great source of protein
- Controls appetite
- Limits your food intake throughout the day
7. Then Eat More Protein The Entire Day
Eating protein doesn’t stop in the morning. In fact, you need to eat more protein the entire day as among the foods that help you burn fat and lower your chances of developing belly fat.
The reason is simple: protein takes longer to digest in your stomach. This means you will feel fuller longer and reduce your caloric intake.
Apart from this, protein is essential in building metabolically active muscles. This keeps your metabolism active as well.
- Helps burn fat
- Takes time to digest in your stomach
- Builds metabolically active muscles
8. Eat More Beans
You know how important protein is in burning fat. Still, do you always have to rely on meat for fat burning foods? Of course not.
In that case, you need to include beans in your diet. Aside from being a good protein source, beans have sufficient nutritional value at low calories. They are also rich in fiber, thereby making you feel fuller.
- Good alternative to meat
- High nutritional value
- Low calories
9. Be Picky On Your Veggies
It’s not enough that you eat protein everyday. Having a balanced diet is essential in every weight loss journey, which is why you need to include vegetables in your diet.
Still, you need to be wise on your veggies. Make sure you go for low-carb vegetables that will keep you fuller without worrying about gaining calories. At the same time, you want veggies that has the right amount of nutrients, including fiber, vitamins, and minerals.
In other words, go for leafy greens and cruciferous vegetables. Some of your best options are:
- Brussels sprouts
- Bell peppers
Don’t be afraid to munch on these veggies. Your body will need the nutrients that come from these.
- Rich in fiber
- Low in carbohydrates
- Packed with essential nutrients
10. Add Heat On Your Food
Are you into spicy food? If yes, then there’s good news for you. Otherwise, you need to consider adding chili in your diet.
Chili peppers is among the best fat burning foods, thanks to the powerful antioxidants it contains. In particular, it has capsaicin, which stops you from overeating, reduces your appetite, and promotes the feeling of fullness.
That’s not all. This antioxidant helps you burn more calories and lose body fat.
The next time you go to the supermarket, make sure you include chili peppers or powdered cayenne pepper on your list.
- Contains powerful antioxidants
- Reduces appetite
- Helps you burn more calories
11. Don’t Say No To Vinegar
It may not be the best in the scent department, but vinegar could do wonders to your body.
A 2009 study revealed that one to two tablespoons of vinegar daily for 12 weeks helped reduce belly fat, body weight, and average waist circumference. Another study also showed that drinking vinegar makes you feel full; thus reducing your appetite.
Its main component, acetic acid, could also be credited for this weight loss effects. This component boosts one’s ability to burn fat and reduce belly fat storage.
- Suppress appetite
- Promote loss of belly fat and belly fat storage
- Reduce body weight
12. Choose Your Fats Wisely
There are two types of fat: good fat and bad fat. Contrary to popular belief, your body needs the good kind of fat.
You might ask why.
Fat takes some time to digest. This means your stomach’s emptying ability is slower; hence making you feel fuller longer. At the same time, your appetite and hunger are reduced.
What kind of fat should you avoid? Trans fat should be on top of your list. It increases body fat and belly fat, which could potentially lead to obesity.
As to what fats should be included in your diet, the next section will tell you what.
- Takes time to digest
- Makes you feel fuller longer
- Effective way to reduce appetite and hunger
13. Go For Avocado
If you are looking for a healthy source of fat and one of the best fat burning foods, then avocado should be on top of the list.
Avocadoes are loaded with healthy fats, specifically monounsaturated oleic acid. This is a similar type of fat found in olive oil.
It also contains water and fiber; thus making this beloved fruit less energy-dense. Fiber and potassium are also found in avocado.
What makes avocado a go-to diet food is that it is easy to incorporate into your meals. You can add it on salads, put slices on your toast, or simply eat it as is.
14. Add MCT Oil In Your List For Best Fat Burning Foods
You know that fats, the good kind, that is, are essential in helping you burn fat and lose weight. The question now is what kind of fat from oils should be included in your diet?
One is medium-chain triglycerides or MCT oil. This type of oil is extracted from coconut or palm oil and is metabolized shortly than long-chain fatty acids.
As a result, your body is able to absorb the nutrients faster and go straight to your liver. This will then be converted into ketones or used by your body immediately as energy. More importantly, it helps increase one’s metabolic rate.
One study showed that one to two tablespoons of MCT Oil everyday could increase metabolic rate by five percent. This means participants were able to burn additional 120 calories per day.
Replace your usual fat sources with two tablespoons of MCT Oil to boost your body’s fat burning abilities.
- A great energy source
- Boosts one’s metabolic rate
- Helps you burn more calories
15. Coconut Oil Is A Great Fat Source, Too
Apart from MCT Oil, coconut oil is another food that must be included in your diet. In fact, it is among the healthiest foods around that is rich in MCT and offers more than just burning excess fat.
You might ask how.
When you take coconut oil, HDL or good cholesterol increases while triglycerides decreases. This could help a lot in your weight loss journey.
Coconut oil also has appetite-suppressing and fat-burning properties, thanks to its MCT content. This means you get to lessen your unhealthy snacking without compromising your health.
Here comes the best part: you can use coconut oil anytime, anywhere. It is stable even at high temperatures; thus making it ideal for cooking.
- Rich in MCTs or medium-chain triglyceride
- Fat-burning and appetite-suppressing properties
- Increases good cholesterol levels
16. Don’t Forget Your Olive Oil
If coconut oil made it on the list of best fat burning foods, then olive oil deserves a spot, too.
It’s not surprising why.
First, olive oil is among the healthiest oils around. It lowers your triglycerides level and increases your good cholesterol. It also boosts the release of GLP-1, a type of hormone that keeps you full.
It doesn’t stop there. A 2004 study published in the British Journal of Nutrition revealed that adding olive oil in one’s diet promotes fat loss and helps boost one’s metabolic rate. This allows you to burn more fat.
Here comes the best part: adding olive oil in your diet is easy. Use it for cooking, drizzle few tablespoons on your salad, or simply take a spoonful first thing in the morning.
- One of the healthiest oils in the world
- Boosts GLP-1 hormone
- Aids in fat and weight loss
17. Stock Up On Omega-3, One Of The Best Fat Burning Foods
When it comes to food that will help you burn fat, nothing beats fatty fish.
Fatty fish like salmon, sardines, mackerel, and herring are rich in Omega-3. This is a crucial ingredient known to reduce inflammation and heart disease risk. More importantly, it helps you lose excess fat.
A 2010 study showed that adults who took fish oil supplements recorded an average of 1.1 pounds fat loss. Consequently, there was a drop in cortisol, a type of hormone that is associated with fat storage.
That’s not all. Fatty fish is rich in protein, which makes you feel fuller. More importantly, protein boosts your body’s metabolic rate; hence helping you burn more fat.
Make sure you eat a minimum of 100 grams of fatty fish at least twice a week to enjoy these health benefits.
- Helps reduce cortisol level
- Promotes fat loss
- Great source of protein, which makes you feel fuller
18. Load Up On Fiber
There are tons of fat burning foods but the list will never be complete without fiber in it. Fiber, particularly soluble fiber, helps absorbs water and moves through your digestive tract slowly. As a result, you feel less hungry longer.
In fact, a study published in Obesity showed that eating more soluble fiber everyday could help you lose belly fat. The best part is you can have a slimmer waist even without diet and exercise.
Nuts, seeds, fruits, and vegetables are some of the good sources of fiber. Whole grains is another good source because it contains both fiber and protein.
For instance, oats contain beta-glucans, which increases satiety and boost your metabolic health. Quinoa also has the highest fiber content compared to most grains. Brown rice is also a better alternative to white rice.
- Absorbs water
- Makes you feel fuller longer
- Helps you lose belly fat
19. Chia Seeds Will Save The Day
Fiber is crucial in the world of weight loss. If you’re looking for something to add more in the fat burning process, then chia seeds could be your best bet.
First, it is among the most nutritious foods in the world. Second, chia seeds is among the best sources of fiber.
As a result, it has the ability to absorb up to 12 times their weight in water. This converts chia seeds into gel-like substance and expands in your stomach.
What happens after? Your appetite is reduced and makes you feel fuller longer. Because of this, it’s not surprising to see why chia seeds is a favorite among healthy advocates.
- Fills your stomach
- Rich in fiber
- Reduces appetite
20. Say Goodbye To Anything Refined
A meal will never be complete without rice. Sadly, white rice and other refined carbohydrates will only add more belly fat.
The reason: refined carbs have no more bran and germ, two components that are essential in keeping you full. As a result, you bring in something that is low in fiber and nutritional value but high glycemic index.
What happens after?
According to a 2010 study published in the American Journal of Clinical Nutrition, a diet rich in refined carbs leads to higher chances of getting belly fat. That’s not all. Eating carbs increases hunger and could cause spike or crash in your blood sugar levels.
What should you do? Reduce, if not eliminate foods like processed food, white pasta, whote rice, white bread, and pastries. Instead, replace it with fiber-rich foods to keep you fuller longer.
- Lack of fiber makes you eat more
- Increases your chances of belly fat
- Boosts your blood sugar levels
21. Say Yes To Split Peas
Carbs, particularly refined ones, are often frowned upon by health advocates. Still, you need carbs as your source of energy.
This is where split peas come in. Aside from the vitamins, minerals, and fiber content, split peas are rich in complex carbohydrates; hence a great source of energy.
More importantly, it is a good source of protein, too, which will make you feel fuller longer.
Is there a scientific study to back this up? Definitely. A 2011 study published in Nutrition Journal showed that split peas are better in curbing your hunger compared to whey protein.
The next time you visit the grocery store, make sure you look for peas. Your body will be happy as well.
- Contains complex carbohydrates
- Good source of protein
- Curbs hunger more effectively than whey protein
22. Keep Your Digestive Tract Healthy With Probiotics
Did you know that there is a kind of bacteria, which your gut needs? This good bacteria plays a crucial role in boosting your immunity to help you reduce your weight.
Based on a 2018 study published in Obesity Reviews, those who took probiotics had a significant decrease in fat percentage, body weight, and body mass index. Another study showed that probiotic supplementation prevented fat and weight gain.
The secret? Lactobacillus. In fact, this strain could help reduce body fat by as much as four percent.
Kombucha, kefir, and kimchi are among the probiotic-rich foods that must be included in your diet. Greek yogurt is also nutritious that boosts fat loss and keeps your tummy satisfied. It helps control your appetite and offsets hunger as well, thereby reducing your food intake.
On the other hand, full-fat yogurt is also a great source of probiotics and helps reduce the risk of developing obesity.
- Helps reduce weight
- Decreases fat percentage
- Prevents weight gain
23. Boost Your Iron Intake
There are tons of nutrients your body needs to be able to function properly. One of them is iron. Did you know that iron deficiency may lead to weight gain?
Surprisingly, this 2014 study revealed that women who were treated for iron deficiency recorded a decrease in their body mass index, waist circumference, and body weight.
This is why it is important to address iron deficiency to make sure that your metabolism will work more efficiently. Foods such as leafy greens, beans, meat, and fortified grains are great sources of iron.
- Essential nutrient needed by the body
- Ensures that food is metabolized properly
- Reduces waist circumference, body weight, and BMI
24. Don’t Treat Dairy Badly
Dairy had a bad reputation for many years. In fact, many skip dairy, hoping that they will achieve their desired weight.
Here comes the surprising part: dairy contains essential nutrients that are helpful in burning fat. It is a great source of protein that helps you build lean muscles; hence an effective post-workout routine.
If this is not enough to convince you, a 2004 study showed that eating three servings of dairy helped reduce body fat among obese subjects. In fact, eating dairy may boost fat and weight loss if they restricted their calorie intake.
Cottage cheese is high in protein and contains little fat. Greek yogurt and skyr are also great dairy products that help you lose weight.
- Contains nutrients that accelerate fat burning
- Effective after-workout fat burning food
25. Distribute Your Meals Evenly
How many times do you eat everyday? Ideally, three times a day – breakfast, lunch, and dinner.
Here’s a secret: it’s okay to eat more than three times daily.
For health experts, it is more effective to spread the calories you will take everyday than eating three big meals. In fact, it is advisable that you eat within one hour after you woke up and then every four to six hours.
Doing so will jumpstart your metabolism and kick of burning of calories. As a result, your blood sugar levels are steadier, thereby preventing you from getting hungry or overeating. You won’t feel deprived as well.
- Eat every four to six hours
- Jumpstart your metabolism
- Prevents overeating or sudden hunger spikes
26. Stop Eating Late At Night
Did you know that when researchers fed rats late at night, they became obese? Experts have yet to uncover the reason behind this but one theory is late night snacking affected the rats’ circadian rhythm or natural internal clock.
Body dictates that nighttime is for resting, not eating. This could confuse the body and make you crave more food instead of sleeping.
Nonetheless, this finding does not automatically extend on humans. For experts, what matters is the amount you eat and what you eat, and not the time of the day, which could make you gain weight.
According to a 2014 study published in Nutrition Research, those who eat closer to bedtime ate more food. Moreover, this 2008 study showed that people who ate between 11pm and 5am ate 500 calories more than those who are not nightime snackers.
- Confuses the body clock
- Nightime snacking makes you eat more
- Could lead to poor food choices
In case you’re wondering what kind of snack is acceptable, the next section is among the best fat burning foods.
27. Snack On Nuts
At this point, it is already established how important protein is in your journey to lose weight. Nonetheless, it is not advisable to eat meat all the time.
This is why you need to have nuts within your reach. Nuts are not only rich in protein but also contain good kind of fats. This will make you feel full longer and make snacking less sans compromising your health.
Are you still not convinced? A 2011 study published in the Journal of Nutrition and Metabolism showed that adding nuts in the diet led to better diet quality. The best part is you don’t have to worry about weight gain.
- Rich in protein
- Contains good fat
- Makes you snack less
28. Make It A Habit To Read The Label
Do you read the label every time you do your grocery shopping? If yes, then that’s good news. Otherwise, you need to make it a habit to read the label before you buy.
Surprisingly, the simple act of reading the label has a significant impact on managing and/or even preventing obesity.
A more recent study showed that although reading a label is not mandatory, it is still essential in controlling obesity and weight gain. It could be a vital factor in not only helping you lose weight but also in improving the quality of food you eat.
The next time you go to the grocery store, make sure you read. Know what goes inside your body and the rest about weight loss will follow.
- Manages and controls weight gain
- May potentially prevent obesity
- Improves the quality of food that goes inside your body
What’s the bottom line? Burning fat is not as easy as reciting the alphabet. It will take a lot of effort, time, commitment, and discipline before you can see the results you wanted.
Therefore, ensure that these best fat burning foods are included in your diet. Stay committed and you will see noticeable results in no time.