In recent years, people have become more conscious of the food they consume. More people are leaning towards healthier eating and lifestyle. Its no wonder various diets have popped up to encourage weight watchers to eat healthily and choose fat-burning foods.
There are certain foods that can boost metabolism and aid the body in burning fat. These foods create a thermogenic effect wherein the body burns belly and visceral fats to help you lose weight. It might sound incredible, but fat-burning foods can be common items you have in your pantry.
In fact, it is not just vegetables that will help you lose weight and achieve the body or lifestyle that you are aiming for. Foods that aid in body fat burning is sometimes better than following a certain diet program. Paired with proper exercise, you can find effective fat-burning food plans to help you out.
Here is a list of Fat-Burning Food that you can add in your daily meal plan. Out list is consists of vegetables, fruits, dairy, meat, whole grains, and others.
Vegetable & Dairy
Raw vegetables make an outstanding snack. They satisfy the desire to crunch, they’re full of water to help you feel full, and they’re low in calories thus helpful in fat burning. Half a cup of diced celery has just eight calories. Bonci suggests coating celery with a little peanut butter or dunking carrots in salsa. When you’re in the mood for chips and dip, try replacing the chips with raw veggies.
Think of the typical toppings on your baked potato — butter, sour cream, maybe cheese, and bacon bits. If you substitute a sweet potato, you might not need any of that. Baked sweet potatoes are so full of flavor, they require very little embellishment. This can save you loads of calories. As a bonus, sweet potatoes are packed with potassium, beta carotene, vitamin C, and fiber.
Soup – we’re talking broth-based, not creamy — is a dieter’s friend in several ways. It’s full of water, which fills you up with the fewest possible calories. It’s hot, which prevents you from guzzling it down too quickly. When eaten before a meal, soup can take up space that might have gone to higher-calorie foods. You can also make a satisfying, low-calorie meal out of soup alone by adding chicken, fish, cut-up vegetables, beans, or grains.
Studies suggest eating protein in the morning will keep your hunger at bay longer than eating a bagel or other carbs. One egg has only 75 calories but packs 7 grams of high-quality protein, along with other vital nutrients. Bonci adds that your body will burn more calories and burn fat better by digesting eggs. If you have high cholesterol, check with your doctor about how many eggs you can eat per week for a better fat burning diet.
What makes Greek yogurt a delicious tool for weight loss is its protein content. It has twice as much as other yogurts. “Protein takes longer to leave the stomach,” says sports nutritionist Leslie Bonci, MPH, RD. “That keeps you satisfied longer.” As a bonus, the body burns more calories digesting protein than carbs. Compared with Non-fat, low-fat, and low-sugar types keep a slim profile, Greek Yogurt aid in body fat loss.
This food is a great source of high-quality protein that helps reduce body fat. Likewise, it helps keep your muscle mass in a healthy and natural way. When you compare it with carbs, protein can keep you feeling fuller for a long time. Thus, it also helps curb your cravings. Adding more protein in your diet can help you lose weight and burn fat faster. It works by reducing your cravings and keeping you feeling fuller longer.
Coconut oil has several health benefits, one of which is being an effective fat-burning food. It contains an essential fatty acid called the medium-chain fatty-acid. Apparently, it also helps keep you full longer, thus you tend to eat less and have lesser cravings. Some studies also showed that adding coconut oil to your daily diet helps burn belly fat and promote a healthier weight.
Broccoli is rich in dietary fibers which helps reduce the risk for obesity and weight gain. It is high in antioxidants and contains vitamins A, C, B9, and K. It also has folate and fiber which are proven to help the body burn belly fat. Adding more broccoli in your diet can help you achieve your ideal weight and body.
This vegetable is an excellent fat burning food and helps in relieving digestive issues such as constipation. It is rich in beta-carotene which makes it good for your eyes. But it is also loaded with fiber, so it helps keep your blood sugar level healthy, supports weight loss and lowers cholesterol levels. Adding butternut squash in your diet can help you feel fuller longer and it can ignite your body’s fat-burning process fast.
This delicious vegetable is high in lycopene and is good for your heart. It is a great addition to your fat-burning diet that you can use for various meal preparations. Like other foods on this list, it has thermogenic properties that can help people burn fat and lose weight. More so, asparagus contains low calories and high in water content so you can have your fill of these tasty greens.
This fruit is another favorite among fat burners and people aiming for efficient fat loss. Avocados are high in fiber, fatty acids and monounsaturated fats. It aids weight loss by keeping your fuller for longer. Adding avocados in your meals will leave you more satisfied and less likely to seek food for the next hours. Some people consider avocado to be a superfruit!
Whole-grain & Legumes
Oatmeal has three things going for it: fiber-rich whole-grain oats, lots of water, and it’s hot making it ideal fat-burning foods. Bonci says this is a very filling combination. Hot food takes longer to eat, and all that liquid and fiber will help you feel full longer. “Don’t buy the one that’s already sweetened,” Bonci says. “You can choose how to flavor it.” Stirring in cinnamon or nutmeg will give you a sweet taste with less sugar.
Whole-grain rye crackers, sometimes called crispbreads, offer a low-fat, fiber-packed alternative to traditional crackers. Research suggests people who replace refined grains with whole grains tend to have less belly fat and enhance fat burning. Whole grains also provide a richer assortment of plant nutrients. This doesn’t just apply to crackers. You can get the same benefits by switching to whole-grain bread, cereals, and pasta.
A standout whole grain is bulgur wheat, the type found in tabouli. It’s high in fiber and protein, but low in fat and calories. That help keep you fill up with a minimum of calories. Bonci adds that the rich taste makes it satisfying. “It’s flavorful, so you don’t need to add a lot of oil,” she says. To turn this dish into a meal, she suggests adding beans and stirring in extra tomato, cucumber, and parsley.
Quinoa (pronounced keen-wah) is a nutritional all-star that belongs in your weight loss and fat burning plan. This whole grain has 8 grams of hunger-busting protein and 5 grams of fiber in one cup, plus it’s as easy to cook as rice. It’s also packed with nutrients such as iron, zinc, selenium, and vitamin E. For a quick and interesting dinner, mix in some vegetables, nuts, or lean protein.
Nuts are an excellent way to curb hunger between meals. They’re high in protein, fiber, and heart-healthy fatty acids. Studies suggest nuts can promote weight loss and improve cholesterol levels when eaten in moderation. The key is to “be careful with quantity,” Bonci tells WebMD. “Choose something in a shell, so you have to work harder and slow down.”
Three cups of plain, air-popped popcorn may seem like a whole lot, but the calorie content is low. All that air adds volume without adding fat or sugar. “When people are looking to snack, they don’t stop at 10 potato chips,” Bonci says. They want to have their fill, and a big bowl of popcorn delivers. “It’s visually satisfying, plus it takes time to eat.”
Beans deliver a nutritional triple punch, Bonci says. They’re a vegetable, a protein, and a great source of fiber. This means they’ll help you stay full for the price of very few calories. They’re also easy to prepare when the munchies strike. Open a can of garbanzo beans and toss them into soup or salad or mash them up to use as a dip. One cup packs 12 grams of fiber, just 4 grams of fat, and 15 grams of protein.
It sounds too good to be true — one of your favorite beverages may actually help rev the metabolism and help you burn fat better. Bonci says coffee does stimulate metabolism and fat loss — a little. She cautions that the effect is small and is easily cancelled out by the extra calories in a mocha cappuccino. It would be better if you go to unflavored brewed coffee.
This delicious treat should not be restricted when you are trying to lose weight. But be sure that it is not the sugary chocolate stuff. Unlike other varieties, dark chocolate contains antioxidants like Flavonoids and Polyphenols which are good for the heart and prevents heart attacks. It can also lower the risk of stroke and keep your blood pressure at a healthy level. Dark chocolate has plenty of health benefits and it can also help curb your cravings for sweets.
Extra Virgin Olive Oil
Extra virgin olive oil means that it is the first press of the olive. It has proven health benefits for insulin sensitivity and for blood sugar levels. It also has protective effects on the body as it helps lower the risk of developing type 2 diabetes. Olive oil also contains monounsaturated fats which lower cholesterol levels naturally and reduce the risk of heart diseases. Apart from these amazing health benefits, olive oil contains vitamin E which increases antioxidants in the blood and promotes better fat loss.
Herbs & Spices
Studies suggest cinnamon may have a stabilizing effect on blood sugar levels. This could help keep your appetite stable, particularly in people with type 2 diabetes, Bonci says. Nearly everyone can benefit from cinnamon in their traditional role. Stir some into your coffee, tea, or yogurt to add sweetness without adding calories.
Hot peppers contain a flavorless compound called capsaicin. It’s more plentiful in spicy habaneros but also occurs in jalapeños. This compound appears to curb appetite and speed up the metabolism slightly, but only for a short time. Nutritionists doubt that this has a significant impact on weight loss. But, they say, people tend to eat less when their food is spicy.
Several studies suggest green tea may promote weight loss by stimulating the body to burn abdominal fat. Green tea contains catechins, a type of phytochemical that may briefly affect metabolism. To get the most benefit, you may need to drink green tea several times a day. Take your green tea hot, because it takes longer to drink, slowing your calorie intake and providing a soothing, mindful experience.
Ginger is another common root herb that can be added to many meals and drinks. When made into a hot ginger tea, it can make you feel fuller and satiated for a longer time. Adding ginger into your meals aids in digestion and reduce hunger pangs, thus enhancing thermogenesis. Aside from its weight loss properties, ginger is also a powerful antioxidant and anti-inflammatory food. Enjoy a hot ginger tea with lemon and honey for better health and effective fat loss.
While grapefruit doesn’t have any magical fat-burning properties, it can help dieters feel full with fewer calories. Bonci attributes this to the plentiful amounts of soluble fiber, which takes longer to digest. Having half a grapefruit or a glass of grapefruit juice before a meal may help fill you up, so you eat fewer calories during the meal.
Foods that are high in water content take up more room in the gut. This signals the body that you’ve had enough to eat and leaves less room for other foods. Many raw fruits and vegetables are chock-full of water and nutrients, but low in calories. Watermelon is a great example. It’s a rich source of the antioxidant lycopene and adds some vitamins A and C to your day, too.
Pears and Apples
Pears and apples are also high in water content. Eat them with the peels for extra fiber, which will keep you full longer. Nutritionists recommend whole fruits rather than fruit juice. Not only do you get more fiber, you have to chew the fruits. This takes longer and requires some exertion. You actually burn a few calories chewing, as opposed to gulping down a smoothie.
Like other fruits, berries are high in water and fiber, which can keep you full longer. But they have another benefit – they’re very sweet. This means berries can satisfy your sweet tooth for a fraction of the calories you would take in gobbling cookies or brownies. Blueberries stand out because they’re easy to find and loaded with antioxidants.
Kale has gained a lot of popularity in the world of weight loss. This leafy vegetable can be enjoyed cooked, raw, or juiced. It is loaded with Omega 3 fatty acids, Vitamin K, Fiber, and calcium. Kale is known for its low energy density which makes it a preferred food for those who are looking for fat burning foods for better weight management.
Burniva contains Green Tea Extract, Citrus Aurantium (Synephrine) and Caffeine Anhydrous, formulated in the right dosage and ratio to provide a powerful and effective synergistic effect. This formula is backed by scientific research and has been proven to enhance fat burning, reduce appetite and boost mental and physical energy. When taken before workouts Burniva will help you perform more intense and longer workouts. Burniva proven formula, combined with an adequate meal plan, can help you reach your weight loss goals faster.
As a dietary supplement, take 1 tablet in the morning and 1 tablet in mid-afternoon with 250ml of water.
Burniva is not a medical product and should not replace a well balanced diet and healthy lifestyle. Not for use by individuals under 18 years of age. Do not use if pregnant or nursing. Consult a physician or licensed qualified health care professional before using this product if you have a family history of heart disease, thyroid disease, diabetes, high blood pressure, depression or other psychiatric conditions, glaucoma, difficulty in urinating, prostate enlargement and seizure disorder. Discontinue use or consult a doctor if adverse reactions occur.
Caution This product contains caffeine and should not be used by those willing to eliminate caffeine from their diet. Keep out of reach of children. Store in a cool, dry place away from moisture and direct sunlight.