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 metabolism boosting foods that you could be eating to beat this. By incorporating these top 20 fast fat burning foods for easy weight loss into your diet as much as possible you’ll soon be looking super lean and buff in no time.
I’m not going to lie to you, losing fat and keeping it off in the long term does involve taking out of your diet the damaging, toxic, anti-nutrients that come in the form of trans fats, sugars and fast or 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 foods you buy with healthier alternatives. After all, long term health, vitality, clarity, and protection from disease should always be your long term goal along with getting the body you desire.
These fat torching foods should be incorporated into your diet as replacements for, and NOT on top of, some of your less desirable food choices. And another great thing about all the foods on this list is they are low GI, which means they help burn dangerous stomach fat specifically!
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. If you don’t like these foods you could alternatively take a good supplement for a couple of months to help reduce sugar cravings and allow you to kick start your weight loss.
Two types of probiotics that are specific to this are lactobacillus gesseri, or a probiotic blend called VSL#3 that delivers 450 billion good bacteria that come in 8 different strains.
These guys will feed your 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, and good amounts of filling protein, vitamins and antioxidants. They are also heart healthy as they lower cholesterol, plus 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,and they too contain the amino acid l- arginine. Both of these are heart healthy and help prevent cardiovascular disease, therefore they have a lot more to offer alongside their fat burning abilities.
Walnuts and 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 studies show they also contain powerful anti- cancer antioxidants.
The healthy fats in walnuts help to increase metabolism and can also reduce muscle inflammation, which are the precise reasons they are 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 – also, too much cacao can be over stimulating, especially before bed.
6. 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, help regulate mood, sleep cycles, hormones and reactions to stress.
Hemp seeds are also high in protein, nutrients, enzymes, and contain ALL of the amino acids, so are also fantastic for vegans and those in training inparticular.
7. PUMPKIN SEEDS
These little seeds are 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.
Pumkin seeds also contain tryptophan which may help you get a restful nights sleep, in turn suppressing the hunger hormone ghrelin to stop you from over eating the next day.
8. NUTRITIONAL YEAST
Nutritional yeast deserves 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 in 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, thus making it a good weight control food.
You can also buy chromium in supplement form at much higher doses, which may be helpful if you are somebody who has sugar/carbohydrate cravings, or other blood sugar problems. But do consult your doctor first if you are taking if for medical purposes.
Pulses include beans, lentils, chickpeas and peanuts; all of which are full of protein, fiber, minerals and B-vitamins. They are all low GI foods, 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 which means they sustain you for long periods, and are best paired with a low G.I. carbohydrates such as brown rice, wholegrain pasta or versatile quinoa. This will ensure an even slower release of energy, and also a complete plant based 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 with weight management even more than the other types.
10 WHOLE GRAINS
Whole grains 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 a great source of fiber and B-vitamins.
Quinoa in particular 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 levels, magnesium, riboflavin, manganese, antioxidants, and also lysine which is good for tissue growth repair. It is yet another low GI food so therefore reduces blood sugar, insulin and triglyceride levels.
11. SPIRULINA AND CHLORELLA
More of nature’s 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 and these fat cells need to keep replicating to accommodate the onslaught of not only too much junk food, but also toxins.
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 anti-diabetic. Chlorella in particular has been shown to help ease fibromyalgia.
Green Superfood Powder:-
Another fantastic green powder supplement isDr. Schulzes green superfood 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 a truly worthy superfood.
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 powerful immune booster. This powder is among the most highly nutrient dense foods available on the planet right now, and something that I take myself most days to be sure I’m covering all nutritional bases. Please check it out here.
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, a sprinkle of cinnamon with your food 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 time.
Cinnamon may also help 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. Doing it this way will his way will keep it fresh, fragrant, and super delicious, plus it will 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 when it comes to nutrition. 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, and can actually be detrimental to health if taken in high doses.
Many pre-ground shop bought cinnamon will be the cheaper cassia variety (for obvious reasons), but it will rarely tell you on the packaging exactly 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 here on how to use cinnamon for weight loss and put this to the test for yourself.
13. 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.
As one of the highest protein vegetables, broccoli is also one of my favorite foods to burn fat fast and I actually eat it almost every day. It’s full of fiber to keep you feeling full, and also has a specific phytonutrient that stimulates fat cells, thus allowing you to burn fat faster.
Another added incentive to eat this fab veg is 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 choc full of antioxidants and fiber, making them ALL very healthful. Antioxidants not only protect you from cell damage, but also help with controlling weight, so eating lots of antioxidant rich foods is VERY important.
Raspberries and blueberries in particular, not only boost metabolism, but 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 may help keep your weight under control. Try adding them frozen into smoothies as 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; plus 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 4lbs in 12 weeks. 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 also fiber which keep you fuller for longer; and at around only 100 calories a pop they are a great fat busting option.
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 that it really is worth having it to hand. It’s a marvelous staple for both your bathroom and kitchen cupboards alike.
I am deliberately saving the best for last as avocados are (along with quinoa) another king of the superfoods. Not only when it comes to weight loss, but they have a myriad of other fantastic benefits too.
Firstly, it has been proven that eating avocado regularly 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 being one of the BEST fat burning foods around.
20. PROTEIN POWDERS
Protein powders really had to go on this list for the simple fact that a high protein/low carb diet is one of the fastest ways to lose weight for a number of reasons:-
- Eating more protein will keep you full because it is low GI, thus giving you a ‘slow burn’ of energy and keeping you full for hours.
- Eating lots of high protein foods (instead of refined carbohydrates) will leave you less room for, and less hungry for the bad stuff.
- A high protein diet will keep your muscle mass high (especially important when you are combining diet and exercise). The more muscle mass you have on your body the more calories you will burn continuously, even when you’re just sitting on your butt. This is because muscle needs more calories to maintain itself than fat, so the maths is simple.
Again, and as with the green superfood powders, there are a lot of different varieties to choose from. Plant based powders are among the best as they will cause no negative effects like their dairy counterparts can (apart from maybe a bit of gas or bloating if you are not used to them). These are especially good if you are dairy intolerant or have other milk based allergies.
Some of the awesome plant based protein powders on the market these days also contain lots of other nutrients, enzymes, and superfoods which all help with absorption and digestion. They really can be a great staple to keep in the cupboard for when you either fancy a snack, need a pre or post workout shake, or just want to be certain you’re obtaining adequate amounts of protein to keep your muscle mass high and your body in fat burning mode.
Check out these reviews for some of the highest quality and cost efficient plant protein powders available.
How Much Protein do I need?
For weight loss purposes (or if you are training hard) you should aim for between 1-2g per kg of body weight. FYI – you will more than likely need a protein supplement on a vegan or plant based diet (especially if you exercise a lot) as it is harder to hit these goals through plant foods alone.
Last but not least, if you really want to up the benefits of these fat burning foods you should also check out these other fat burning tips. Eating the foods on this list is a great start, but not the whole story as you will also need to be following a good exercise plan, making sure you get adequate sleep, and keep your stress levels to a minimum if you want to feel amazing for the long term.
If you are on a plant based or vegan diet then you may also want to check out this grocery list of other weight loss foods that you can eat and enjoy every day. These will also be a great supplement to the above list and will give you more choice to be able to eat fat burning foods at every single meal.
Thanks for reading and supporting zestforever. Please feel free to post your questions or comments about diet and weight loss in the comments thread as I am always happy to hear from you.
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