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Before we get to the list of foods that help burn fat, or reduce fat, it’s important to get a basic understanding of how “fat” gets deposited in the first place and how the body can be made to lose it. Having this information will enable you to be more prudent in your choice of foods and also in the way you design your eating habits. Once you get this understanding you can peruse through the list of fat burning foods that are given below and recognize the reasons why these foods help in fat reduction.
The Process Of Fat Deposition
A body needs food for acquiring the energy to feed/sustain its cells and for performing internal and external functions. The energy present in a food can be measured loosely in terms of “calories”. The more calories that are present in a food, the more fuel/energy that the body can get from it. The body also needs to expend energy in order to digest the foods to get energy from them – so a small percentage of old fuel is burnt off in the process of acquiring new fuel. The harder the food is to digest the more energy is expended by the body to digest it. Macro-nutrients and their calories – There are three macro-nutrients, or fuel units, that can be present in a food – Carbohydrate, Protein and Fat. Fact, 1g of protein yields 4 calories, 1g of carbohydrate yields 4 calories and 1g of fat yields 9 calories. So basically fats can provide more (double) calories to the body compared to the other two nutrient units. But please refrain from coming to the conclusion that fats are bad for you, they are not. Many healthy fats are essential for the harmonious functioning of the body and foods that provide these fats need to be an integral part of your diet.
The process of fat deposition in the body – When you consume foods, the body gets the fuel in the form of carbohydrates, proteins or fats. It starts generating energy from these fuels through the process of digestion and assimilation. The body uses up a part of the fuel to fulfill its sustenance, and functional, requirements and the excess fuel is stored up eventually in the form of “Fat” in the “fat cells” of your body, some amount of fat is also stored around the kidneys and in the liver. The reason for the “Flab” – One important point to understand is that a human body, under normal conditions, has “limited” fat cells and there is a limit to how much fat can be stored up in these cells. Once these cells reach their limit, the fats start getting stored up in muscle linings. Fat cells are usually present in the regions of your chest, waist and hips. As more fats get deposited in these cells, the larger they grow in size and this enlargement is what shows up as flab around the chest, waist and hip regions in men and women. Once the fat cells reach the limit of their expansion, the fats start getting stored in the muscle linings of arms and thighs creating flabbiness in these limbs also.
How Can Foods Help Burn Fat In The Body?
Once you understand the process of fat deposition, you would question as to how a food can ever help in burning fat when it’s a source of calorie, and hence a possible source of fat creation rather than fat reduction. It’s true that all foods can be a possible sources of fat creation, but certain foods can help burn fat or reduce fat in the following ways.
• Some foods contain certain vitamins or minerals that help improve the metabolism, and improve the fat burning capacity, of the body and act as virtual fat burners. • Some foods contain less calories while requiring more complex digestion and assimilation causing the expenditure of energy and thus acting as virtual calorie burners • Some foods create a sense of satiation even when consumed in small amounts while also being low of calories • Certain means of cooking reduces the calorie profile of the food and thus helps in reduce fat creation. Eating these foods, in the right quantities, over a period of time will ensure that the fat profile starts reducing. When we talk about burning fat it also includes foods that help reduce the possibility of new fat creation, because this would indirectly help you burn fat at a faster pace through your activities (like exercising).
A List Of Practical Foods For Burning Fat (And Reducing Fat Deposition)
A lot of people try to starve their nutrition in a bid to reduce fat. This approach can have spurious effects on the harmony of the body and is not a wise or healthy way to reduce fat. The right way to reduce fats would be to eat foods that reduce the possibility of further fat deposition, or foods that assist in burning fats, while also taking up calorie-burning exercises (like aerobics, yoga and resistance/weight training) to use up the past-stored fat in your body. So here’s a compiled list of some easily available foods that can help in this process of burning fats or reducing the fat profile of your body.
I would rank these as the best fat burning foods around. Eating a breakfast of citrus fruits, or other Vitamin C rich fruits, is one the best ways to start reducing the fat profile of your body. Citrus fruits provide the body with easy energy to hike up its metabolism while also supplying a rich amount of Vitamin C which is scientifically known to help burn fat as it’s a vital chemical used by the body in the process of fat metabolism. Some citrus fruits you can try are Oranges, Kiwi fruit, Grape fruit, Tangerines, Kumquats, Clementine and Fresh Lime. While fruits like Strawberries, Apples, Tomatoes, Plums, Grapes, Cherries, Raspberries, are also good sources of vitamin C. Depending on your budget, and fruit availability, try to use a mix of these fruits for your breakfast to combine health with taste. You can also try out a “citrus fruit only” breakfast for a few weeks to see how effectively it helps in burning fat around your waist and hips. I’ve personally seen excellent results with this method of eating a fruit only breakfast. Fruits in general are excellent foods for fat reduction because they are natural, they are rich in vitamins & minerals, high in water content and low on calories compared to refined foods. Fruits are known to improve body metabolism and reduce bad cholesterol. Papaya, bananas, mangoes, sapote, pomegranates and blueberries make for excellent snack foods as well as breakfast foods.
The benefit of eating cereals like Oats is that they contain a huge proportion of their calorie profile in terms of insoluble fiber. This insoluble fiber not only gives you a feeling of satiation and thus keeps you from feeling hungry for a long time but also does not contribute to any calorie
addition to the body. In fact, any foods that contain a good amount of insoluble fiber would help you in the process of reducing the fat profile of the body. Raisin and Barn cereal is another good example of breakfast food that’s rich in insoluble fiber, so is cooked barley.
Except for certain calorie rich vegetables like potatoes, sweet potatoes or yams, most other vegetables have a low calorie profile while containing essential minerals and vitamin that improve the metabolism of the body. When you eat potatoes, if possible, cook them with their skin on because their skin is a good source of insoluble fiber. Veggies like broccoli, spinach, artichoke, lima beans, peas, cabbage and carrots are excellent sources of minerals while being low on calories. Veggies don’t contain fats either and their carbohydrate count is very low (even compared to fruits). Cucumbers are excellent as a salad food, low on calories and rich in water content. The best way to cook veggies would be to boil them or stir fry them with healthy oils like olive oil, sunflower oil, Soybean oil or sesame oil.
These foods, also known as edible pulses, are not only filling and nutritious (in terms of minerals) but are also low on calories and rich in plant proteins/amino-acids. In countries like India, it’s very traditional to have lentil soups, broth and gravies with breads (wheat rotis) and rice. You can also make several food items using the flour of ground lentils. They are excellent sources of dietary fiber and are known to lower the bad-cholesterol (and thus contribute to heart health).
If you are a non-vegetarian it would be a good option to eat more poultry than red meats. Poultry like chicken are low on fats and carbohydrates while have a good protein profile. Proteins are not only more complex to digest & assimilate (and thus require a higher expenditure of energy) but they also require more energy to be stored as fats. Go in for lean cuts and avoid eating the skin of the poultry as it contains a lot of fat. Red meats, or white meats, from lamb, beef or pork, can be consumed in moderate quantities a few times a week, instead of eating them regularly in your diet, because they have a high fat profile (but these meat are a good source of minerals and proteins that can assist in the over-all health of the body when consumed in moderation).
An average adult can consume one or two eggs a day (whole eggs with yolk) and obtain necessary protein and minerals from it while also keep a low calorie profile. Eggs are not high on calories and are also low on unhealthy fats. The possibility of a variety of food preparations using eggs make them ideal as snack foods as well as regular meal foods. It’s been found, in many studies, that eggs don’t contribute to increasing your bad cholesterol profile but can serve to improve your good cholesterol (necessary for a healthy body) when eaten in moderation.
Almonds and walnuts
These are excellent snack foods and can help you feel satiated with just a fistful of these nuts. These nuts are a great source of healthy fats. It has been seen that people who don’t consume healthy fats are more likely to gain weight than people who do. This is the reason why it’s very
imprudent to eliminate healthy fats from your diet in a bid to reduce weight. Remember that healthy fats are needed for a harmonious functioning of the body because most of the body’s cell structure is made from these fats.
Fish is a good source of protein and healthy fats (rich in omega-3, omega-6 fatty acids), and makes for a great lunch or dinner meal. Salmon, mackerel, trout and tuna are not only tasty but are excellent sources of omega-3 fatty acids while also being low on calories and saturated fat content.
Though water would not count as a food, because it has no calories, it would need to mentioned that water helps improve the over-all metabolism of the body and thus helps burn fat. And of course, water helps flush out toxins and thus improves the capacity of the body to stay healthy. Certain foods are rich in their water content and thus help in the process of fat reduction (also foods rich in water content make you feel satiated quickly), some examples are water melons, cantaloupes, cucumbers, snake gourd, papaya and chard. The benefit of eating these water rich foods is that they supply minerals (electrolytes) along with water and hence do not cause “water intoxication” which can results from drinking too much water while not balancing out the minerals (especially during work outs).
Whole foods are better than refined or processed foods when it comes to reducing the fat profile of the body. If there is a choice between a processed foods (like pastries,
pizza, pasta etc) and whole foods (like milk, eggs, chicken, vegetables and fruits), make it your second nature to make a bee-line for the latter. You can use the list of fat burning foods, given above, to come up with ideas for your breakfast, lunch, dinner and snacks on a daily basis to keep it enjoyable and healthy at the same time. Of course, don’t be hard on yourself – it’s totally okay to eat/drink foods that you like (that may not be totally healthy) once in a while in moderation, just don’t overdo it and make sure you workout or exercise to burn off the excess calories.
Fat Burning Fruits and Vegetables
Although, it is ill-advise by health experts to undergo diet without proper exercise. By knowing, a list of fat burning fruits and vegetable and incorporating it in your diet can help you fight back weight gain.
FOR IMMEDIATE RELEASE
PRLog (Press Release) - Oct 16, 2011 The idea of fat burning fruits and vegetables seems like a farfetched idea especially if one only thinks of exercise as a way of burning fat. This maybe true partially but fruits and vegetables also help us burn fat - even when one rarely gets any exercise. How Do Fat Burning Fruits and Vegetables Work? Normally, exercise and other forms of physical activity such as
weight lifting help build muscle tone, which assists the body in burning fat. However, do you know that any normal, everyday activities burn fat, too? As long as one eats healthily and does not take in foods rich in toxins, the body has enough time to rid itself of bad elements such as fat. This is called detoxification. Give the body ample time to detoxify by cutting down the intake of foods rich in toxins such as burgers. Food should be raw as cooked food is hard to digest and may contain salt, which in itself is a toxin. The food one takes should be easy to digest, too.
List of Fat Burning Fruits and Vegetables
All fruits and vegetables help in detoxification, but some work better than other food types. Below is a list of the best fat burning fruits and vegetables, which may not only serve as lunch or dinner alternatives, but provide a great source of energy, too! Bananas Bananas are an excellent source of energy as they contain abundant amounts of carbohydrates and potassium. Bananas are very easy to eat and are readily available in every supermarket or organic grocery store. Carrots (raw) Carrots, aside from being a rich source of Vitamin A, are heavy on the stomach. This means that eating carrots makes one feel full quickly. Eat carrot sticks by itself or as part of a fruit and vegetable salad. Just make sure you do not use any fattening dressing such as thousand island or Caesars.
Mangoes (fresh) Fresh mangoes, like bananas, are jam-packed with vitamins and are great sources of energy. Mangoes are a rich source of carbohydrates, fiber and natural sugar. Spinach Research shows that the greener the leaves of a vegetable are, the more vitamins and minerals it contains. This may be one of the reasons, which put spinach on top of the lists amongst vegetables when it comes to nutrients. Spinach is a great detoxifying agent and is known to fight cancer, too. It is advisable to undergo detoxification for 1-2 weeks. Seek a doctor's advice if you plan to take in nothing but fat burning fruits and vegetables beyond the suggestion duration. You need to be careful in planning to undergo detoxification. It needs you to be ready both mentally and physically to undergo such process.
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Vegetables That Burn Belly Fat
Cauliflower, broccoli, cabbage and Brussels sprouts are plant based foods that come in the list of vegetables that burn belly fat. To know more about fruits and vegetables that burn belly fat, read on. Serious about knocking off belly fat? Adding the right food to your menu could give the desired result. If you thought only exercise helps to burn belly fat, think again. Sensible food choices can also contribute in losing abdominal fat. Certain vegetables show fat burning properties, and hence their addition in meals would be a wise decision, in order to reduce the belly size. When it comes to hunting for fat burning vegetables, cruciferous vegetables are the best bet. Moreover, they are high in nutrition, as they are excellent sources of vitamins, and therefore certainly good for optimal health. Veggies that Burn Belly Fat As aforementioned, cruciferous vegetables score high when it
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comes to dropping that extra flab. No wonder they top the list of foods that burn abdominal fat. Cruciferous vegetables are loaded with phytochemicals - substances that display fat burning qualities. Phytochemicals provide a fat burning effect, that work to promote belly fat loss. The fat burning activity of phytochemicals is the reason why cruciferous vegetables are considered as belly fat burning food. Also, there are certain compounds known as xenoestrogens present in the environment that are notorious for causing hormonal imbalances. Our body suffering from these hormonal changes finds it hard to lose fat stores. Thus, losing tummy fat in the presence of xenoestrogens can be a tough task. Phytochemicals counteract the effects of xenoestrogens, thereby encouraging belly fat loss. As cruciferous vegetables are high in phytochemicals, they are well equipped to tackle this menace of xenoestrogens. Therefore, don't forget to empower your body with phytochemicals to defeat xenoestrogens. There is no doubt that eating cruciferous vegetables everyday can substantially reduce the impact of estrogens on our body, making it easier to get rid of excess belly fat. Cruciferous vegetables that burn belly fat are given below: Cabbage Brussels sprouts Cauliflower Broccoli Kale Collard greens Mustard greens Although cooked cruciferous vegetables are beneficial to lose belly fat, eating them in raw form is recommended. This is because, vegetables in the raw form are difficult to digest. Thus, the body has to take more effort to ensure proper digestion of these foods. To be more precise, the body uses
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greater amount of calories in order to digest raw food. With more calories burning everyday due to intake of raw food, it helps to stimulate body fat loss. Fruits that Burn Belly Fat So you thought only vegetables are capable to reduce the waistline. Well that's not true, and eating certain fruits everyday is indeed helpful to reduce waist size too. After knowing about vegetables that burn belly fat, let's us discuss about fruits that are regarded as best belly fat burning foods. When it comes to fat burning fruits, it would be silly not to talk about citrus fruits. Citrus fruits are rich in vitamin C, which increase the metabolic rate and allows the body to burn fat at a faster pace. Some of them are given below: Click Here! Oranges Grapefruit Lemons Mangoes Papayas Besides fruits and vegetables that burn belly fat, high protein foods that include fish can also contribute in getting rid of fat that has accumulated around the waistline. Soybean products like soy milk and tofu can bring a positive change in the belly size. On the whole, if you want to really fire up your belly fat loss, make sure your diet is rich in cruciferous vegetables. One really does not have to look at surgery to decrease the waistline, as it can be done easily by making the right food choices. So, a natural remedy to eliminate belly fat does not exist only in the gym, it also lies in having salads made from cruciferous vegetables. Exercise alone is not the secret to shedding belly fat fast. Exercise routine coupled with a proper diet containing cruciferous vegetables, can go a long way in reducing belly fat and being slim waistline.
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Fat Burning Foods for Weight Loss
These fat burning foods can help you lose weight and shed excess body fat. So plan your next meals using some of these foods for weight loss that help rev up your fat burning furnace. Foods that aid in burning fat are those foods that require considerable energy to digest while providing the least amount of energy. Foods high in protein are the best for burning fat. Protein requires more energy to digest than fat, therefore, the more protein you eat the more calories your body burns. But the list of foods to burn fat doesn't stop with the proteins. Keep reading to see the entire fat burning foods list.
Proteins to Burn Fat
Eggs are high in protein and contain vitamin B12 which helps your body break down and burn fat. Eggs have received a bad rap in the past due to the high
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cholesterol content. However recent studies show that dietary cholesterol has little effect on blood cholesterol. If you are concerned about the cholesterol level try eating just the egg whites or an egg substitute.
Navy, kidney and white beans are high in protein, fiber and iron. Make sure to cook these before eating as some fibers can cause gastrointestinal disturbances (if you get my meaning). Minimize beans that are refried or baked as these are high in fat and/or sugars.
Lean Cuts of Meat
We all know that meat is high in protein but you want to make sure the cuts you use are lean. This way you get the benefit of the protein and not the added fat. Look for the leanest cuts of meats like loins. Don’t just eat beef but mix it up with turkey and pork as well. But be careful as basted turkeys are usually injected with fat and wouldnot qualify as a fat burning food.
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Fishes like salmon and tuna are not only a great source of protein but offer the benefits of omega-3 fatty acids. These fatty acids are essential and are the good fats. Salmon and tuna also help boost your immune system so trying eating these foods three times a week.
Although not a favorite of many people, this food is a very good source of protein, specifically soy protein. This high protein vegetable makes the list of fat burning foods not only for it’s protein but the health benefits as well. This is a great addition to any meal plan but is especially great for vegetarians.
Dairy, Fruits, Veggies and Fiber
The calcium and protein in low fat or fat free dairy products promotes weight loss and helps to maintain muscle mass. By maintaining muscle mass you are burning more fat and calories because muscles are more
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metabolically demanding. Low fat or skim milk, yogurts and cheeses are great sources of calcium. Not only are these foods that burn fat but help strengthen bones as well.
Fruits & Veggies
Vitamin C is the secret to burning fat in citrus fruits. This is because the vitamin C reduces fat’s effectiveness and can dilute the fat so that it exits the body. Good sources of vitamin C citrus fruits include grapefruits, oranges, limes and lemons just to name a few.
Try to get three servings of fruits a day and make some of these citrus fruits. There are many veggies high in vitamin C that will also give you the same fat burning benefits. These vegetables include broccoli, cabbage and celery. Veggies also offer high fiber content which is also beneficial in weight loss.
High Fiber Foods
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Foods high in fiber aids to eliminate waste from your body which helps minimize food as being stored as fat. When selecting your high fiber foods choose foods with whole grains. Whole grain breads and cereals are a great source of fiber. Try having a bowl of whole grain cereal with skim milk to combine two fat burning foods into one meal.
Other Fat Burning Foods
Foods like olive oil, cayenne pepper, cinnamon and garlic have been touted as foods that burn fat. Garlic is a natural blood sugar regulator to help keep insulin levels low. This allows foods to be used for energy instead of being stored as fat.
Just ¼ teaspoon of cinnamon can help metabolize sugars 20 times faster and lower your body’s blood sugar level. Cayenne peppers and other spicy peppers triggers a thermodynamic burn that lasts for hours after eating, helping you to burn more calories. Extra virgin olive oil provides approximately 85% of the daily value for monounsaturated fats. These are the good
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fats that you need. Olive oil can help keep cholesterol levels low as well as aid in burning fat.
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