Are you fed up with that bloated feeling, or that annoying belly fat that just WON’T shift no matter what you do? Well help is at hand I promise, as there are actually certain foods you should be eating to beat this bloat, and incorporating these fast fat burning foods into your diet everyday will get you looking super lean and buff in no time.
Firstly, I’m not going to lie to you, losing fat in the long term does involves taking out of your diet the damaging, toxic, anti-nutrient fats and sugars that we get from fast and fried foods, and replacing them with healthy omega rich fats from certain 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, I’m sure you would like long term health, vitality, clarity, and protection from many diseases as well as this gorgeous body, so every bit of effort you make will be repaid 10 fold.
The list below are the most powerful 10 fat burning foods and should be incorporated into your diet as replacements for some of your less desirable food choices. If you would like a little help on how to start making these changes the easy peasy way then please refer to my post ‘Clean Eating in 10 Easy Steps’.
Fermented foods like miso, tempeh, sauerkraut and plant based yoghurts 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 as well as their fat burning abilities they also have so much more to offer.
Other benefits of the walnut is its fantastic nutritional profile, it is crammed full of molybdenum, biotin, copper and manganese, and is helpful for sperm quality and motility, brain health, type 2 diabetes and is also a powerful anti- cancer antioxidants.
The healthy fats in walnuts help increase metabolism and can reduce muscle inflammation making them a great fat busting food. Just remember to always eat the skins as that is where 90% of the antioxidants reside.
For more about how crazy healthy walnuts are please read my post ‘Amazing Benefits of Walnuts’.
5. HIGH CACAO CHOCOLATE AND CACAO NIBS
No, it’s not to good to be true, high cacao content 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 (so tell us something we don’t know), and when we feel relaxed we are less likely to indulge in emotional eating patterns.
Just be careful not to overindulge as it is still high in calories, and too much cacao can be over stimulating.
6. PUMPKIN SEEDS
These little seeds are pure healthful superstars: 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 will suppressing the hunger hormone ghrelin, which will in turn stop you from over eating the next day. 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 in other omega 3 boasting foods, have been shown to have anti-obesity properties.
Omega 3’s also help regulate mood, sleep cycles, hormones and reactions to stress. This little seed contains lots of fat busting protein, nutrients and enzymes, AND boasts 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. I
t 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 to you if you are somebody who has sugar/carbohydrate cravings, or blood sugar problems. Find out more here ‘Chromium Picolinate Uses’.
These include beans, lentils, chickpeas and peanuts, which are all full of protein, fiber, minerals and B-vitamins. They are all low GI (Glycemic Index) which is the rate that carbohydrates are turned to sugar in the body – the lower the better. As they release their energy slowly over hours, they sustain you for longer, and are best paired with a low G.I. carbohydrate such as brown rice, wholegrain pasta or quinoa to ensure an even slower release of energy, and a complete amino acid profile.
Black beans, or darker beans such as kidney beans, have higher levels of phenolic compounds which interfere with the absorption of glucose (a good thing), and therefore can help 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 a much lower GI and are a great source of fiber and B-vitamins.
Quinoa in particular takes the crown here, and quite rightfully so as it is not only a source of carbohydrate, but also protein, omega 3’s AND has a complete amino acid profile. Not only that but it also contains twice as much fiber as other grains, plus iron, magnesium, riboflavin, manganese, antioxidants and lysine which is good for tissue growth repair. It is also 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, as toxins are stored in fat cells which need to keep replicating as we keep putting more bad stuff in and loading them up.
These fresh water algae are one of the highest sources of plant proteins and boast high amounts of vitamin A, magnesium, calcium, iron, and they are also anti diabetic. Chlorella in particular can help ease fibromyalgia.
Another fantastic green powder supplement is DR. SCHULZE’S GREEN ORGANIC SUPER FOOD POWDER which is a high quality and high grade super food powder blend. It contains a mix of spirulina, seaweeds, blue-green algae, other fruits and vegetables, phytonutrients and antioxidants, and is truly worthy of its super food status.
You really feel the boost of energy within 15 minutes of taking this stuff so it’s great 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 a must try so you can feel the benefits for yourself.
This tasty spice can help control weight by keeping blood sugars stable, controlling insulin quantities, AND it also acts directly on actual blood sugar levels. In fact 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.
Cinnamon can also speed up metabolism, suppress appetite, lower cholesterol, control sugar cravings, and best of all, help burn abdominal fat.
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 and grind it yourself in either a coffee grinder or a pestle and mortar, this way it will taste fresh, fragrant and delicious, and have all its oils and nutrients in tact.
There are two types of cinnamon, one called Ceylon and one called Cassia. 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 and it will rarely tell you on the packaging what you’re getting which is why it’s best to grind your own.
For more about the reasons why you should use Ceylon cinnamon please read here ‘Using Cinnamon for Wight Loss’.
As one of the highest protein vegetables, broccoli is one of my favorite fat burning foods that I eat almost every day. It is full of fiber to keep you feeling full and 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, so they are all very healthful. Antioxidants protect us from cell damage and also help with controlling our 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 as it carries a higher risk of type 2 diabetes and heart disease). 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 as 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. Read more on the other healthful benefits of the humble banana in ‘Banana Benefits and Facts’.
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 help prevent type 2 diabetes.
And the best part – green tea also raises your metabolism which in turn helps you 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 for consuming as a food. It really is marvelous!
I am deliberately saving the best for last: 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 helps you 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!
Here are some other posts that you may find useful if you really want to get healthy, burn fat, and lower your risk of many diseases.
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