Dieting to lose fat is difficult, and all diets have what seems to be at least one trick up their sleeve. One of the things that comes up in “health” magazines again and again is far burning foods – foods these magazines recommend that can help speed up your metabolism and help you burn more fat. I know, it sounds too good to be true, so let’s take a look at how fat burning foods can help you lose weigh, or, if fat burning foods are a myth.
Are Fat Burning Foods A Myth?
The short answer is no, fat burning foods are not a myth. However, that answer doesn’t tell you the complete picture. There are foods that will speed up your metabolism and therefore help speed up fat burning, but these foods are not magic and their effects are small but add up over time.
Just as we pointed out when we discussed how to lose weight with green tea. Green tea is terrific, but drinking a cup or two over the course of a week is not a miracle answer to burning fat, you have to drink multiple cups, daily, in addition to a healthy diet and an active lifestyle. If you are consistent and stick with “fat burning foods” they will not show results overnight, but will slowly chip away at your body fat over time to add to your weight loss plan.
Best Fat Burning Foods
Different foods help accelerate fat burning in different ways. Here are some of our favorite fat burning foods along with how these foods help you lose weight. Make sure you add at least some of these to your dieting grocery list.
- Avocados – Fiber, protein, and oleic acid are highlights of this creamy fat burning fruit
- Berries – Most berries are low in calorie and high in flavor which make them very satisfying. They are also packed with vitamins and as far as fruits go are lower in natural sugars which make them efficient as fat burners
- Grapefruit – Grapefruit has soluble fiber which makes you feel full longer, and can help lower insulin and regulate blood sugar. It’s also believed that grapefruit contains a compound which helps to burn excess body fat.
- Kale – There’s a reason this is considered a superfood. Vitamins and minerals, fiber, and even protein are some of the reasons why this vegetable is on the fat burner list.
- Spinach – Not only is this green packed full of vitamins and antioxidants to help keep your body healthy, but you burn more calories actually eating spinach than it contains.
- Chia Seeds – Rich in Omega-3 and protein these little seeds can really help you retain muscle mass, burn fat, and feel fuller longer.
- Chili Peppers – The natural capsaicin found in these spicy hot peppers are a natural metabolism booster and fat melter.
- Beans – The soluble fiber helps you feel full and stay full, not to mention they are packed with protein while being low in fat making them great for keeping muscle and burning fat.
- Lentils – This legume is packed with fiber and is a terrific source of iron which makes it great for fat burning diets as it will help you feel full and supply necessary nutrients to keep your body functioning at its best.
- Almonds, Brazil Nuts, and other nuts – Almonds and walnuts in particular are lower in fat and packed with protein which make them a terrific snack or satisfying addition to a salad as they help you to feel full longer. Brazil nuts are higher in fat but can help transform thyroid hormone in the blood to a useable state due to being rich in selenium, 3 per day is enough.
- Lean meats and poultry – These are proteins which are lower in fat content. They also require the body to burn about 30% of the calories they contain in order to digest them.
- Salmon, or tuna – These fish are rich in Omega-3’s, a vital nutrient needed not only for the body, but the mind as well. They are also a protein which is great for maintaining or building muscle.
- Low fat dairy products – We all know that dairy has calcium which supports healthy teeth and bones, but it also has protein which supports healthy muscle mass which is essential for fat burning. Choose from yogurt, cottage cheese, part-skimmed mozzarella sticks and more
- Peanut Butter – Surprisingly enough, peanut butter can boost testosterone production (yes in women, too) which promotes a leaner, more muscular body.
How Many Calories Do Fat Burning Foods Burn?
While studies have proven that certain foods can help with fat burning, the exact number of calories they can help a person burn each day has not been determined. Part of this lies in the different combinations that are available from which to choose. A person drinking green tea four times per day who loves chili peppers may burn fat faster than a person who only manages one cup of green tea each day and can’t stand spicy foods but instead has a handful of nuts.
The point here is that these foods help accelerate fat burning, but remember they are not a magic pill on their own. Add them to a healthy diet and improve your weight loss results but don’t expect to rely on fat burning foods exclusively.
Lose Weight with Fat Burning Foods
Losing weight with fat burning foods starts with research and planning. While a large number of fat burning foods are mentioned above, there are even more foods which can have fat burning properties. Learning the variety of foods you can choose from to help burn fat and making a list of these should be your first step. Depending on how adventurous you are when it comes to eating and trying new things, there may be some foods that you immediately cross off the list of fat burning foods. From there it should be fairly easy to start planning healthy, fat burning meals and snacks. Planning ahead is really important for staying on track on any diet plan. Eating good meals and incorporating some exercise, even if it’s just walking, is the best way to utilize fat burning foods into a solid diet plan. While not everything you eat has to be a fat burning food, it can be fairly easy to incorporate many of them into your daily diet. A typical day’s food can be similar to this:
- ½ of a Grapefruit and 2 Eggs with Coffee
- ½ cup of mixed berries for a snack
- Kale and Spinach salad with chopped almonds and chicken breast
- Lean beef tacos with chiles and avocado and black beans
- apple and peanut butter snack