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18 Best Fat Burning Foods To Lose Weight Fast
If you’re looking to boost your metabolism, proper nutrition can offer up some easy solutions—outside of the gym. Integrating fat-burning foods into your diet can serve to boost thyroid function, revving up your entire system to naturally detox the body.
From avocados to lean protein, fat-burning foods are invaluable for building lean muscle mass, reducing cravings, and kick-starting weight loss. Foods that naturally have a high thermogenic effect offer up the best bang for your metabolic buck. You’ll be burning off calories even as you chew. There also exist a handful of specific nutrients and compounds that skyrocket metabolism.
While no single food can “spot train” belly fat, some smart swaps can also improve gut health and help you feel less puffy. Veggies, fruits, seeds, nuts, fish, whole grains, and other smart choices loaded with fiber and protein will keep you fuller longer, all while working their nutrient-powered magic.
Here are the best fat burning foods to help you lose weight fast.
Berries are low-calorie nutrient powerhouses.
Because berries are loaded with fiber, these sweet treats are one of the best fat burning foods as they help improve satiety and reduce cravings as you’re burning fat. In one cup of blueberries, for example, you get fewer calories (about 84) and more grams of filling fiber (3.6) than in one large banana.
Also, the colorful raspberries, blueberries, and blackberries are all loaded with anti-inflammatory antioxidants that help support your immune system.
Raspberries have been shown to contain a natural substance called ketones. The studies have found that raspberry ketones prevented an increase in overall body fat and visceral fat, the deep internal belly fat considered to be most dangerous due to its relationship to an increased risk of heart disease, Type 2 diabetes and certain cancers.
#2. Whole Eggs
Another great source of protein (six grams) and healthy fats (five grams), eggs help keep you satisfied and energized so you can maintain muscle while you’re burning fat.
Although a high intake of eggs raises the levels of “bad” LDL-cholesterol in some people, they are one of the best fat burning foods to eat if you need to lose weight. They are high in protein and fat, and are very satiating.
Eggs are also incredibly nutrient dense and can help you get all the nutrients you need on a calorie-restricted diet. Interestingly, almost all the nutrients are found in the yolks.
Like yogurt, it’s full of good-for-you probiotics. But unlike yogurt, kefir isn’t cultured with heat. Instead, you can turn any kind of milk (including dairy or nut milks) or water into kefir with kefir grains.
It’s the good bacteria and yeasts that are left behind as a result of kefir’s unique fermentation process that make it such a powerful health food.
All probiotic health benefits come from their ability to bring balance to the gut microbiome, the population of trillions of bacteria that call your digestive tract home.
By helping to improve the health of your gut microbiome, probiotics can deeply affect the way your system processes food and thereby change your metabolic rate.
This is key for anyone struggling with weight gain/weight loss issues.
Your metabolic rate determines how many calories you burn each day, and supporting your metabolic rate can mean the difference between heavily dieting without any change on the scale and eating a healthy balanced diet and seeing real results.
#4. Whole grains (Oats, Brown rice etc.)
Whole grains that are loaded with fiber and contain a decent amount of protein.
Notable examples include oats, brown rice and quinoa.
Oats are loaded with beta-glucans, soluble fibers that have been shown to increase satiety and improve metabolic health.
Both brown and white rice can contain significant amounts of resistant starch, particularly if cooked and then allowed to cool afterward.
Keep in mind that refined grains are not a healthy choice, and sometimes foods that have “whole grains” on the label are highly processed junk foods that are both harmful and fattening.
If you’re on a very low-carb diet, you’ll want to avoid grains, as they’re high in carbs.
But there’s otherwise nothing wrong with eating whole grains if you can tolerate them.
Tabouli, also spelled tabbouleh or tabouleh, is a popular Middle Eastern salad containing bulgur, tomato, spring onion, mint and parsley.
Typically, olive oil and lemon juice are added as a seasoning. Tabouli is extremely popular in several countries of the Middle East, but is also gaining popularity in Western cuisine as a healthy, vegetarian food that is low in fat yet provides fiber, minerals and complex carbohydrates.
Most of the ingredients in tabouli are virtually fat free. The bulgur wheat used as the basis of the dish contains no cholesterol and has less than 0.1 percent fat. The herbs, tomato and onion added to the bulgur in tabouli are likewise almost fat free.
#6. Sweet Potatoes
This versatile veggie can be used in making a variety of delicious dishes. They are a moderate source of calories and are packed with fibre and other nutrients that not only help you stay healthy, but also boost weight loss. If you are looking at losing weight, you must incorporate these sweet delights in your diet.
They are considered as low-glycaemic foods that do not cause an instant spike in blood sugar levels, further helping maintain weight efficiently.
#7. Hemp Seeds
Hemp protein promoters claim that it boosts metabolism and helps people lose weight, burn fat, and build muscle. Some people who take hemp protein for weight loss say it helps them to feel more satisfied and less hungry, and reduces their sugar cravings.
It is acceptable to vegetarians and vegans and safe for people with sensitivities to dairy, soy, and eggs who want to increase their protein and fiber intake for weight loss.
Hemp seeds contain a small amount of complex carbohydrates (about a gram per tablespoon), which releases glucose slowly into the bloodstream, according to The American Heart Association, and prevents that dreaded energy spike and subsequent crash.
#8. Beans and Legumes
Beans and legumes are a good addition to your weight loss diet. They’re both high in protein and fiber, contributing to feelings of fullness and a lower calorie intake.
Not only are beans chock full of nutrients that support your health, but there’s evidence that adding them to your diet may help you get closer to your weight-loss goals.
Eating beans may help you lose weight without having to be too restrictive with your calorie intake. High in fiber and protein, beans keep hunger pangs away, which may help you eat less and support your weight-loss efforts.
#9. Fatty fish (Salmon, Tuna, Mackerel…)
Fish is a great option to help build muscle and keep you full. One four-ounce serving of cooked wild salmon has about 29 grams of protein for just 200 calories.
Salmon also has about nine grams of fat, mostly from heart-healthy omega-3 fatty acids, which studies show may support efficient fat-burning and reduce inflammation.
Fatty fish like salmon is incredibly healthy and very satisfying, keeping you full for many hours with relatively few calories.
Salmon is loaded with high-quality protein, healthy fats and various important nutrients.
Fish — and seafood in general — may also supply a significant amount of iodine.
This nutrient is necessary for proper thyroid function, which is important to keep your metabolism running optimally.
Studies show that a significant number of people don’t fill their iodine needs.
Salmon is also loaded with omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic disease.
Mackerel, trout, sardines, herring and other types of fatty fish are also excellent.
#10. Apple Cider Vinegar
Apple cider vinegar is an ancient folk remedy with evidence-based health benefits.
It’s been credited with reducing appetite and lowering blood sugar and insulin levels in people with diabetes.
What’s more, vinegar’s main component, acetic acid, has been found to increase fat burning and reduce belly fat storage in several animal studies.
Including apple cider vinegar in your diet may help you lose body fat. You can start with 1 teaspoon per day diluted in water and gradually work up to 1–2 tablespoons per day to minimize potential digestive discomfort.
#11. Lean Meat (Chicken and Turkey)
Turkey, chicken, and other lean meats are a great source of protein, so you’ll feel satisfied.
All animal proteins are also a good source of tryptophan, which is a precursor to the neurotransmitter serotonin. If you struggle with mood or stress, it’s important to boost the production of serotonin to stabilize your mood, curb emotional eating, and keep stress-induced snacking at bay, especially when you’re trying to lose weight.
#12. Cruciferous Vegetables
Cruciferous vegetables include broccoli, cauliflower, cabbage and Brussels sprouts.
Like other vegetables, they’re high in fiber and tend to be incredibly filling.
What’s more, these types of veggies generally contain decent amounts of protein.
They’re not nearly as high in protein as animal foods or legumes but still high compared to most vegetables.
A combination of protein, fiber and low energy density makes cruciferous vegetables the perfect foods to include in your meals if you need to lose weight.
#13. Cottage Cheese
Weight loss diets often include cottage cheese.
This is partly because of its high protein and low calorie content.
One study followed people who maintained a diet that included high protein foods like cottage cheese for 1 year.
It showed that the diet helped decrease body weight by an average of 6.2 pounds (2.8 kg) in women and 3.1 pounds (1.4 kg) in men.
Moreover, high intakes of protein, such as the casein in cottage cheese, have been shown to help increase feelings of fullness.
In fact, cottage cheese seems to stimulate feelings of fullness to a similar extent as eggs.
These feelings of fullness can lead to reduced calorie intake and weight loss.
Also, cottage cheese offers good amounts of calcium.
Studies have linked calcium and other components of dairy to reduced weight and easier weight maintenance, especially when combined with exercise.
Furthermore, dietary calcium has been associated with metabolic processes that reduce fat accumulation and accelerate fat loss.
#14. Chilli Peppers & Cayenne
Eating chili peppers may be useful on a weight loss diet.
They contain capsaicin, a substance which has been shown to reduce appetite and increase fat burning in some studies.
This substance is even sold in supplement form and a common ingredient in many commercial weight loss supplements.
One study showed that eating 1 gram of red chili pepper reduced appetite and increased fat burning in people who didn’t regularly eat peppers.
However, there was no effect on people who were accustomed to eating spicy food, indicating that a certain level of tolerance can build up.
It won’t cause you to burn lots of extra calories or make you lose five pounds, but it can certainly support a slightly higher metabolism.
#15. Full Fat Yogurt
Full-fat yogurt is extremely nutritious.
First, it’s an excellent source of protein, potassium and calcium.
Research suggests that high-protein dairy products can boost fat loss, protect muscle during weight loss and help you feel full and satisfied.
Also, yogurt that contains probiotics can help keep your gut healthy and may reduce symptoms of irritable bowel syndrome, such as constipation and bloating .
Full-fat yogurt also contains conjugated linoleic acid, which seems to promote weight loss and fat burning in overweight and obese people, according to a research.
Eating yogurt on a regular basis may provide a number of health benefits. But make sure to choose plain, full-fat yogurt, as non-fat and low-fat dairy products contain little to no conjugated linoleic acid.
#16. Jerusalem Artichokes
The tasty tuber is rich in vitamins, trace elements and minerals. As a slimming food, it is mainly known because of the fiber inulin.
If you are on a diet or want to lose weight then you can benefit in a simple and healthy way from the many benefits of Jerusalem artichoke.
Inulin is contained in the about fist-sized tuber to about 10-15%.
The fiber swells in the stomach and saturates so even before the actual metabolism. Therefore drink enough water if you want to lose weight with Jerusalem artichoke to increase this effect.
Thanks to the low calorie (20kcal / 100g) and the high fiber content of the blood sugar level is hardly charged.
#17. Peanut Butter
Most people are aware that peanut butter is an excellent source of protein and nutrition but will cross it off the list when it comes to a weight-loss diet plan. Considering that two tablespoons pack 188 calories, 144 of which come from fat, it is not what most of us would call “diet food.”
New research suggests that peanuts in all their forms—including peanut butter—may not only help you shed weight but keep it off over the long term.
To get the full benefits of peanut butter in a weight-loss plan, you need to limit your daily intake to a single serving, or two tablespoons. Some people will consume peanut butter shortly before a meal to temper their hunger. Others will add peanut butter to a reduced-calorie meal to increase the dietary fiber and protein content.
Peanut butter, despite its natural sweetness and delicious texture, has a low glycemic index.
Eating peanut butter is a way of consuming fats as well as protein and fiber without sending your blood sugar levels into a tailspin.
Coffee is one of the most popular beverages worldwide.
It’s a great source of caffeine, which can enhance mood and improve mental and physical performance.
Moreover, it can help you burn fat.
In a small study including nine people, those who took caffeine an hour before exercise burned nearly twice as much fat and were able to exercise 17% longer than the non-caffeine group.
Research has shown that caffeine increases metabolic rate by an impressive 3–13%, depending on the amount consumed and individual response.
In one study, people took 100 mg of caffeine every two hours for 12 hours. Lean adults burned an average of 150 extra calories and formerly obese adults burned 79 extra calories during the study time period.
To get the fat-burning benefits of caffeine without the potential side effects, such as anxiety or insomnia, aim for 100–400 mg per day. This is the amount found in about 1–4 cups of coffee, depending on its strength.
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