Fat loss only happens when you burn more calories than you ingest, leading your body to preferentially break down lipid stores for energy. Alongside a proper fitness regimen, fat-burning foods will help you torch body fat.
These fat-burning foods can have vastly different effects on your hunger, hormones, and the number of calories you burn. Here are the 10 most weight-loss-friendly and fat-burning foods on earth that are supported by science.
Best Fat Burning Foods
Merely half of one avocado contains 10 grams of healthy mono-saturated fats, which stop the blood sugar spikes that tell your body to store fat around your midsection.
Avocados are high in fat. But it’s monounsaturated fat, which is a “good” fat that helps lower bad cholesterol, as long as you eat them in moderation.
Monosaturated fat in avocado helps in reducing belly bloat, they also help our bodies better absorb carotenoids, cancer-fighting compounds found in colorful fruits and veggies like tomatoes, carrots, spinach, and winter squash. Further, Avocados are low in sugar. And they contain fiber, which helps you feel full longer.
Fact: People who ate salads with avocado had 15 times higher absorption of carotenoids, a study from The Ohio State University at Columbus found.
Bananas are one of nature’s great snack food, loaded with essential vitamins and minerals such as calcium, potassium, magnesium, iron, riboflavin, niacin, manganese, and B6.
The fruit packs 422 milligrams of potassium, a mineral that can help limit the amount of belly swelling sodium in your body.
Banana contains great carbohydrates in the form of resistant starch – the sort that supports each weight loss and weight maintenance. Moreover, they are filled with fiber that keeps you full for longer and is also low in calories.
Apart from weight loss Banana is also beneficial with menstrual burns and problems. Most health experts advise eating a banana daily for reducing blood pressure, ensuring healthy eyes, detoxifying the body, improving heart health, and boosting immunity.
Fact: Bananas have zero fat and cholesterol and are a rich source of potassium, protein, carbohydrates, and fiber. Banana contains vitamins like vitamin B6, vitamin C, niacin, riboflavin, and pantothenic acid.
Fermented foods like miso, tempeh, and sauerkraut contain probiotics, a.k.a. friendly bacteria that help boost immunity, regulate gut function, and banish bloat. Unsweetened plain Greek yogurt can provide probiotic benefits too. Choose ones that have five strains or more of bacterial cultures per 6-ounce serving.
Researchers found that obese adults who ate three servings of fat-free yogurt a day as part of a reduced-calorie diet lost 22% more weight and 61% more body fat than those who simply cut calories and didn’t bone up on calcium. Yogurt eaters also lost 81% more fat in the stomach area than non-yogurt eaters.
That’s the word from researchers who found that adding yogurt to a low-calorie diet helped people lose belly fat. Eating yogurt as a breakfast menu is very good for those of you who want to lose weight.
The nutritional content is enough to feed and energize the body in the morning. In addition, digestive health will be maintained. Choosing yogurt as a snack is not only safe for weight, but it also good for maintaining mood.
Fact: Protein in yogurt would also promote weight loss by filling you up and keeping you satiated for a long time.
4. Green Tea
Green tea has been proven to increase fat burning and improve physical performance by working as a natural metabolism booster. Green tea is rich in antioxidants and these antioxidants help in reducing the weight of the body and also help make our face fat-free.
Studies have shown that the caffeine in green tea mobilizes fatty acids from fat tissue, making them available for use as energy storage.
Three cups daily may rev up your metabolism and burn 30 calories, a study in Medicine & Science in Sports & Exercise shows. The compound ECGC in the tea makes it easier to burn fat.
Fact: Green tea’s anti-inflammatory properties can help reduce skin irritation, skin redness, and swelling. Applying green tea to your skin can soothe minor cuts and sunburn, too.
Chickpeas are rich in protein and fiber, both of which aid weight loss. Fibre keeps you fuller for longer and protein satiates hunger. The fiber content in it also takes good care of your digestive system.
As a rich source of vitamins, minerals, and fiber, chickpeas may offer a variety of health benefits, such as improving digestion, aiding weight management, and reducing the risk of several diseases.
Additionally, chickpeas are high in protein and make an excellent replacement for meat in vegetarian and vegan diets. Including chickpeas in your diet regularly will support your health and may reduce your risk of developing chronic diseases, such as heart disease and cancer.
Fact: Chickpeas have essential amino acids that brown rice lacks. Simply pairing rice and beans will give you a vegan-friendly meal with complete proteins.
Oatmeal can help with weight loss because it contains soluble fiber, which can keep you feeling full. This weight loss superfood is high in protein and low in calories, which makes it the perfect food for a flat stomach.
Oats take time to digest in the body and hence, tend to burn calories. This is what makes oats a good source of energy throughout the day and lowers your cholesterol.
If followed properly, the oatmeal diet can help you in your overall weight loss plan. The meal plans are low-calorie and low-fat and include healthy food choices. Oatmeal itself can help you lose weight because it will help you feel full longer than other foods.
Steel-cut or rolled oats are the most nutritious and filling form of oatmeal to add to your diet. Avoid processed or instant oatmeal and don’t add too much sugar to your oats for the most health benefits.
Fact: Supporters of the oatmeal diet plan claim that the popular diet can help people lose up to 4 pounds in just one week.
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Eating berries is a brilliant way to cut the calories you get from your diet when trying to lose belly fat and flatten your stomach. Berries are low in calories but very rich in dietary fiber, vitamin C, and potassium – all of which are incredibly good for your weight and overall health.
Recent study findings suggest that blueberries may influence genes that regulate fat-burning and storage, helping reduce abdominal fat and lower cholesterol.
When combined with a low-fat diet, blueberries might also lower triglycerides and improve blood sugar levels, each benefit of a comprehensive weight loss plan. Have some yogurt and berries before your workout to get those muscles ready for action.
Fact: A new study shows rats who ate a diet rich in blueberries lost abdominal fat and experienced other health benefits like lowered cholesterol and improved glucose control.
8. Whole Grains
Whole grains increased calorie loss by decreasing the number of calories retained during digestion, while simultaneously speeding up metabolism.
The good for weight loss whole grains like brown rice, whole oats, unhulled barley, and buckwheat groats, which have not gone through the grinding, or processing, of their kernels into flour, may help weight loss by decreasing calories retained during digestion.
Grains get a bad rap when it comes to weight loss, but that’s because refined grains are linked to wider waists. 100% whole grains are bloat-busting superstars, however, as they’re packed with minerals and counterbalance sodium intake throughout the day.
Fact: Nutrition experts say you should eat three servings of whole grains every day.
9. Tuna Fish
Tuna is another excellent low-calorie food and a lean source of high-quality protein. Tuna is popular among bodybuilders and fitness models who are on a cut because it’s a great way to keep protein high, with total calories and fat low.
It doesn’t get any better than the healthy fats in this fish when it comes to hearty protein, alongside salmon and sardines. They’re filled with omega-3s and lean protein, helping you fill up at mealtime and dodge sneaky snack attacks later in the day or night.
Fact: The high levels of omega-3 fatty acids in tuna fish may help to reduce the level of omega-6 fatty acids and LDL cholesterol that can accumulate inside the arteries of the heart.
Kale and other leafy green vegetables are great for burning belly fat and are very nutritious as well. Often labeled as a superfood, kale is one of the healthiest and most nutrient-dense foods you can eat.
Kale is virtually fat-free and a single cup contains about 30 calories, alongside strong amounts of vitamins A, K, C, B6, calcium, potassium, and magnesium, among others.
This leafy green comes in a variety of colors, shapes, and textures. Whether it’s tossed as a salad or sautéed as a side for dinner, kale is a no-brainer for anyone trying to eliminate stubborn belly fat. It’s often eaten raw in salads and smoothies but can also be enjoyed steamed, sautéed, boiled, or baked.
Fact: Kale offers more than twice the amount of vitamin C as spinach and linked to improved heart health, increased weight loss, and protection against disease.