When reading an article about foods that burn fat, you may be hoping that there are some magical foods that will melt fat away. Unfortunately this is not the case, but there are foods that due to their thermogenic effect, high-fiber content or “negative calorie” count, will help you burn more calories than when eating other types of foods. The following 15 fat burning foods should be added to as many meals as possible to increase your metabolism, and therefore reduce fat over a period of time.
15 Fat Burning Foods
1. Lentils
Lentils are a type of legume and should be a frequent addition to meals when you are on a fat burning diet. Lentils are low in calories, but extremely high in fiber. In addition to keeping you feeling full, fiber helps to keep blood glucose levels steady which stops you craving sugary foods. Lentils are also a good source of protein, and have virtually no fat. You can add lentils to stews and soups, or for an extra nutritious meal, sprout them overnight and eat them in salads.
2. Oatmeal
A large part of the calories contained in oatmeal are provided by insoluble fiber. Soluble fiber passes through the body without adding any calories to your daily intake. In addition it helps to maintain a clean and regular digestive system. Oatmeal makes an extremely satisfying breakfast, or can be added to yogurt or a fruit smoothie.
3. Celery
Celery is commonly described as a “negative calorie” food, because, as the rumor goes, your body needs to use more calories to digest a stalk of celery than it actually contains. While this may not be entirely true (though theoretically possible, there are no hard studies to support the theory), it’s filling and should be included in a healthy foods diet strategy. Add celery to soups or eat it raw to get into fat-burning mode.
4. Avocado
Although avocado is high in fat, it has the “good type” called monounsaturated fatty acids. During studies, researchers have found that participants who ate small amounts of MUFAs with each meal lost more weight that a control group who avoided fats. In addition, avocado is a rich source of L-carnatine, an amino acid which promotes fat loss by facilitating fat metabolism in the liver.
5. Hot Red Peppers
Capsaicin is a compound contained in spicy red peppers that is responsible for the hot taste. It also increases your metabolic rate and is thought to help decrease appetite, putting spicy hot red peppers on this list of 15 fat burning foods. You can add hot red peppers to your food if you like spicy meals, or alternatively buy capsaicin supplements.
6. Walnuts
Like avocados, walnuts are a source of healthy fats. Eliminating fats from your diet is not a good idea when you are on a diet as you are likely to crave fatty foods. Replacing unhealthy fatty foods like potato chips or fast fried foods with a handful of walnuts or almonds is a far better solution that will help keep you feeling full and won’t lead to weight gain.
7. Kiwifruit
Kiwifruit is readily available in most countries, and a rich fountain of vitamin C. Research from Arizona State University has discovered that people who have adequate levels of vitamin C burned about 30% more fat than those with inadequate levels. In that study, Vitamin C was found to be strongly correlated to your body’s ability to use fat for fuel.
8. Poultry
Poultry, particularly skinless grilled chicken, is a fat burning protein food. It fills you up with adding the amount of saturated fat that is contained in other meats such as beef or pork. A grilled chicken breast served with a large green salad is an ideal low-calorie fat burning meal that won’t leave you hungry or spike your blood sugar levels.
9. Broccoli
Broccoli, like celery is a negative calorie food. More importantly, however, it is rich in fiber and calcium, which is why it makes this list of 15 fat burning foods. If you have low calcium levels, you are likely to crave foods as you body attempts to increase levels. However calcium-rich foods like cheese and ice cream are also high in saturated fats and calories; therefore obtaining calcium from vegetable sources will support your weight loss attempts in a more optimal way.
10. Salmon
In spite of having a relatively high fat content, salmon is an effective fat-burning food. It contains plenty of omega-3 essential fatty acids, but is low in saturated fats. It is also a great source of protein. Salmon can be grilled and added to salads or eaten with a large portion of boiled or steamed high-fiber vegetables.
11. Oranges
Oranges have high vitamin C content. They are additionally rich in calcium and fiber. Add a peeled orange to a smoothie for a fat-burning low-calorie breakfast.
12. Spinach
Spinach is an ideal diet food. It has only 7 calories per cup, but also has plenty of fiber. Add spinach to salads or green smoothies, or use it as a replacement for higher calorie foods. For example replace one of the eggs in your breakfast omelet with a cup of spinach.
13. Apples
Not only will apples help keep the doctor away, they also burn fat. Apples have high levels of pectin, a type of insoluble fiber. A study in Brazil found that dieters who added an apple to each meal lost 33 percent more weight than a control group who consumed the same number of calories, minus the apple.
14. Olive Oil
Olive oil is another source of healthy fats that helps lower cholesterol levels. Use it on salads and for cooking purposes.
15. Carrots
Eating a carrot or two at the beginning of each meal is an effective way to burn fat. Raw carrots will fill you up due to their high water and fiber content.
Eating these 15 fat burning foods will get you well on your way to the body you want. Remember to always watch your calorie balance, and let these foods serve as the nutrition pillars for the new, heathy, trim you.
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The Diet Solution by Isabel De Los Rios
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