Are you fed up with that bloated feeling? Or that annoying belly fat that just WON’T shift no matter what you throw at it? Well help is at hand as there are actually certain foods specifically for weight loss that you should be eating to beat this. By incorporating these fast fat burning foods into your diet you’ll soon be looking super lean and buff in no time.
I’m not going to lie to you, losing fat in the long term does involve taking out of your diet the damaging, toxic, anti-nutrients that come in the form of fats and sugars from fast and fried foods, and replacing them with healthy, omega rich fats from nuts, seeds, grains, fruits and vegetables.
Take things one step at a time
You don’t need to give everything up straight away, just gradually replace the junk with the good stuff. After all, long term health, vitality, clarity, and protection from disease should always be your long term goal as well as getting that gorgeous body. Just remember, every bit of effort you make now will be repaid 10 fold.
These fat burning foods should be incorporated into your diet as replacements for, and NOT on top of some of your less desirable food choices.
If you would like a little help on how to start making these changes the easy way then please refer to my post ‘Clean Eating in 10 Easy Steps’.
Fermented foods like miso, tempeh, sauerkraut, and plant based yogurts with added live cultures all contain friendly bacteria which help the gut function better to reduce bloating.
These guys will feed the friendly bacteria (probiotics), therefore helping them to proliferate – eat artichoke, dandelion greens, raw and cooked onion, garlic, leeks, asparagus, oats, wheatbran and bananas for these effects.
Raw, unsalted almonds, are a filling and convenient snack containing vitamin E, copper, magnesium, good amounts of filling protein, vitamins, and antioxidants. They are also heart healthy as they lower cholesterol; are high in fiber which keeps you fuller for longer, and as if all that wasn’t enough, about 15% of nuts calories aren’t even absorbed!
Walnuts are another wonderful little nut full of ALA (Alpha Linolenic Acid) which are healthy omega 3 fats, they also contain the amino acid l- arginine. Both of these are heart healthy and help prevent cardiovascular disease, so they have all this to offer as well as their fat burning abilities.
Great for male fertility:
Other benefits of the walnut is its fantastic nutritional profile: they are crammed full of molybdenum, biotin, copper, manganese, and are also helpful for sperm quality and motility, brain health, type 2 diabetes, and have powerful anti- cancer antioxidants.
The healthy fats in walnuts help increase metabolism and can reduce muscle inflammation, making them a great fat burning food. Just remember to always eat the skins as that is where 90% of the antioxidants reside.
5. HIGH CACAO CHOCOLATE AND CACAO NIBS
No it’s not to good to be true, high cacao chocolate of at least 70% cacao solids is a fantastic source of magnesium, potassium, and many other powerful antioxidants that enhance mood, boost energy, and most importantly burn fat.
Another important aspect of dark chocolate is it contains a chemical called anandamide, which releases feelings of euphoria; helping you to feel contented and relaxed, and when you feel relaxed you are way less likely to indulge in emotional eating patterns.
Just be careful not to overindulge as chocolate is still high in calories, and also, too much cacao can be over stimulating, especially before bed.
6. PUMPKIN SEEDS
These little seeds are pure healthful superstars, they are high in protein and a good source of fiber, magnesium, manganese, zinc, phosphorus, copper and iron. They reduce body fat by lowering blood sugar and reducing insulin resistance.
They also contain tryptophan, which may help you get a restful nights sleep, in turn suppressing the hunger hormone ghrelin, which will stop you from over eating the next day. So all round winner!
7. HEMP SEEDS
A couple of tablespoons of raw shelled hemp seeds added to any meal or snack is a fantastic aid to weight loss. They are not only satiating, but high in omega 3’s, and as is the case with other omega 3 boasting foods; have been shown to have anti-obesity properties.
Hemp seeds amazingly, contain ALL of the amino acids!
Omega 3’s also help regulate mood, sleep cycles, hormones, and reactions to stress. These little seeds contain lots of fat busting protein, nutrients, and enzymes, plus they boast a full profile of all the essential amino acids.
8. NUTRITIONAL YEAST
Nutritional yeast deserves potential superfood and weight loss status due to its high amount of protein (a whopping 50%), and for its all round array of B-vitamins, including thiamine, riboflavin, niacin and B12.
It also comes in high on zinc and fiber and can act as an anti viral, anti bacterial immune booster that promotes healthy skin, hair and nails. Above all it also contains chromium, which helps controls blood sugar, making it a good weight control food.
You can also buy chromium in supplement form in much higher doses, which may be helpful if you are somebody who has sugar/carbohydrate cravings or blood sugar problems.
Find out more here about other chromium picolinate uses.
These include beans, lentils, chickpeas and peanuts; all of which are full of protein, fiber, minerals and B-vitamins. They are all low GI (Glycemic Index), which is the term used for the rate that carbohydrates are turned to sugar in the body – the lower the better.
Pulses release their energy slowly over hours; they sustain you for long periods and are best paired with a low G.I. carbohydrates, such as brown rice, wholegrain pasta, or quinoa. This will ensure an even slower release of energy and also a complete amino acid profile.
Black beans, or darker beans such as kidney beans, have higher levels of phenolic compounds. These interfere with the absorption of glucose (a good thing), and therefore can help with weight management.
Wholegrains include granary bread, brown rice, wholemeal pasta, oats, quinoa, barley and millet. The wholegrain family as opposed to their refined counterparts are much lower GI, and are also a great source of fiber and B-vitamins.
Quinoa inparticular takes the crown here, and quite rightfully so as it’s not only a source of carbohydrate, but also protein, omega 3’s, AND has a complete amino acid profile. It also contains twice as much fiber as other grains, plus high iron, magnesium, riboflavin, manganese, antioxidants, and also lysine which is good for tissue growth repair. It is low GI; reducing blood sugar, insulin, and triglyceride levels.
11. SPIRULINA AND CHLORELLA
More of natures true superfoods, these two are great detoxifiers of heavy metals in the body. Detoxifying the body will kick start your weight loss because toxins are stored in fat cells, and thesefat cells need to keep replicating as we keep putting more of the bad stuff in.
These fresh water algae are one of the highest sources of plant proteins that also boast high amounts of vitamin A, magnesium, calcium, iron, and are also anti diabetic. Chlorella in particular can help ease fibromyalgia.
Green Superfood Powder
Another fantastic green powder supplement is Dr. Schulze’s Green Organic Super Food Powder.This is a high quality, high grade, super food powder blend that contains a mix of spirulina, seaweeds, blue-green algae, fruits, vegetables, phytonutrients and antioxidants, that make it truly worthy of its super food status.
You really feel the kick of energy within 15 minutes of taking this awesome stuff, making it great for when you need a quick energy booster. It also makes your skin glow, aids detoxification which will actually REDUCE fat cells, and it’s a huge immune booster. This one really is probably one of me the most nutrient dense foods available on the planet right now.
This tasty spice can help control weight by keeping blood sugars stable and controlling insulin quantities; plus it also acts directly on actual blood sugar levels. In fact, brilliant little titbit of info here: a sprinkle of cinnamon on a meal or with dessert, can lower a meals G.I. by a whopping 18-29%. This is unbelievable in terms of potential weight loss benefits. Just think long term here, half a teaspoon a day sprinkled on your breakfast along with these other fat burning tips will all add up over very little time.
Cinnamon can also speed up metabolism, suppress appetite, lower cholesterol, control sugar cravings, and best of all it is one of the easiest belly fat burning foods to get into your diet due to its versatility.
Choose the RIGHT cinnamon:
Make sure you choose a good quality cinnamon, as many store bought pots of pre-ground cinnamon may be old, rancid, and bulked up with fillers. The best way to use cinnamon is to buy the flaky bark variety and grind it yourself in either a coffee grinder, or a pestle and mortar – this way it will taste fresh, fragrant, and super delicious, plus still have all its delicious, fragrant oils and nutrients in tact.
There are two types of cinnamon, Ceylon and Cassia, and they are a world apart. It is important you buy the Ceylon type with the flaky bark (see pic), and not the Cassia which is rolled into a thick hard roll- this one can actually be detrimental to health if taken in high doses.
Many pre-ground shop bought cinnamon will be the cheaper Cassia variety (of course), but it will rarely tell you on the packaging what you’re getting, which is why it’s best to grind your own!
You’ve more than likely been eating the Cassia cinnamon your whole life without realising but the health benefits are not the same as the Ceylon.
Please read more on using cinnamon for weight loss, and put this little theory to the test for yourself.
As one of the highest protein vegetables, broccoli is also one of my favorite fat burning foods and I eat it almost every day. It’s full of fiber to keep you feeling full, and actually has a specific phytonutrient that stimulates fat cells, allowing you to burn fat faster.
As another added incentive to eat this fab veg, it has also been found to contain a compound that can convert estrogen (linked to prostate and breast cancers) into a harmless metabolite. So for fat loss terms, less estrogen, which has been associated with thigh, stomach and hip fat, means more fat loss.
Berries of all kinds are low GI, and full of antioxidants and fiber, making them ALL very healthful. Antioxidants not only protect you from cell damage but also help with controlling weight.
Raspberries and blueberries in particular boost metabolism and help prevent visceral fat (which is the deep internal stomach fat) from forming; this is the most dangerous kind of fat as it carries a higher risk of type 2 diabetes and heart disease.
Frozen berries make delicious smoothies!
Adding a portion of berries to your daily diet will definitely help keep weight under control. Try adding them frozen into smoothies; frozen fruits and vegetables are often fresher as they are rapidly frozen as soon as they are picked, thus holding in all their nutrients.
Grapefruit is a great fat buster because it reduces insulin resistance and decreases your blood sugar levels. It contains a chemical that helps prevent the body from storing fat.
A study at the Scripps clinic in San Diego discovered that eating half a grapefruit before a meal 3 times a day helped the participants to lose between 1 to 4 pounds per week. This is a finding that cannot be ignored, especially as their diet was the same in every other way.
Bananas actually help to speed up your metabolism, AND help your body build lean muscle tissue. They come in a handy snack size package and are high in potassium and fiber – keeping you fuller for longer; and at only around 100 calories a pop they are a great fat busting option.
17. GREEN TEA
Green tea is drunk in copious amounts all over Asia, and it has served them well. It contains a myriad of antioxidants, including the polyphenol EGCG found ONLY in green tea leaves. EGCG is known to improve brain function and physical performance, kill bacteria in the body, is heart friendly, and may also help prevent type 2 diabetes.
And the best part: green tea also raises your metabolism, which in turn helps you to burn fat more efficiently!
18. VIRGIN COCONUT OIL
A fat that burns fat…seems to good to be true right? But it’s true – coconut oil’s unique combination of fatty acids will have a powerful effect on your metabolism, helping you to burn fat, especially that dangerous fat from around the middle.
Coconut oil is also great as a body moisturiser; make up remover, and hair conditioner. In fact, there are SO many uses for it other than just consuming it as a food. It really is a marvelous staple for both your bathroom and kitchen cupboards!
I am deliberately saving the best for last as avocados are the KING of all superfoods. Not only when it comes to weight loss, but they have many other fantastic benefits too.
Firstly, it has been proven that eating an avocado a day will cause satiety, fill you up, give you a good dose of heart healthy monounsaturated fat, protect eyes from ultra violet light damage, lower bad cholesterol, is antimicrobial, lowers your BMI, and also helps you to lose that stubborn and dangerous belly fat that we all loathe so much.
Not only that but an avocado contains 20 different vitamins and minerals which gives it the status of one of the BEST fat burning foods around.
Last but not least, if you really want to up the benefits of these fat burning foods, you should also make sure you do some regular fat burning exercises. The more muscle mass you have on your body, the more FAT YOU WILL BURN, even when you are at rest – so that’s a continual free calorie burn for just sitting on your butt. So get some muscle in your body ASAP if you want to keep that lean, mean, body for life!
Please feel free to post your questions about diet and weight loss in the comments thread below. I am always happy to hear from you and help out as much as I can. Thanks