If you’re looking to lose fat and get a leaner body, the most effective way to do so is by changing your diet. It’s a lot easier to decrease your calorie intake then it is to increase calorie expenditure.
One of the easiest and healthiest ways to start eating less calories is by replacing the processed foods you are eating with natural, whole foods wherever you can.
Here are some surprising natural foods which, according to nutrition specialist Mike Geary (author of The Fat Burning Kitchen), will not only help you lose fat faster but also benefit your overal health and boost your energy.
You may have heard that eggs are one of the highest quality sources of protein. What most people don’t know, however, is that the egg yolks are – by far – the healthiest part of the egg! It’s where almost all of the vitamins, minerals, and antioxidants (such as lutein) are found in eggs.
It’s a huge shame that so many clueless fitness pros out keep preaching that you should only eat egg whites and not egg yolks, says Geary. They couldn’t be more wrong!
Egg Yolks contain more than 90% of the egg’s total nutrients, including calcium, zinc, thiamin, iron, phosphorus, B6, folate, and B12, and panthothenic acid. The yolk also contains ALL of the fat soluble vitamins A, D, E, and K as well as ALL of the essential fatty acids (EFAs) in the egg.
In addition to this the protein of whole eggs is more bio-available than egg whites alone. This is due to a more balanced amino acid profile of whole eggs.
See also: The TRUTH about egg yolks
The extra micro-nutrients as well as healthy fats you get from egg yolks helps to control your appetite, balances your fat-burning hormones and helps you to burn body fat!
Just make sure to choose free-range organic eggs instead of normal grocery store eggs. This is because the nutrient content of the eggs and the balance between healthy omega-3 fatty acids and inflammatory omega-6 fatty acids is controlled by the diet of the hens.
The more natural the diet of the chicken, the more nutrient-rich the eggs will be.
Nuts, like Walnuts, Almonds, Pecans, Macadamia, etc, are yet another “fatty food” that can actually help you burn fat, according to Geary. This is because, beside a high (healthy) fat content, they also contain high levels of nutrition such as vitamins, minerals, and antioxidants.
Nuts are also a good source of fiber and protein. This helps to control your blood sugar levels and can aid fat loss. They also help you maintain good levels of fat burning hormones in your body. Last but not least they are great appetite suppressants helping to keep hunger cravings at bay so that you essentially eat less calories overall.
The best healthy nuts are pecans, pistachios, almonds, and walnuts. By eating them in variety you increase the different types of vitamins and minerals as well as the balance of polyunsaturated to monounsaturated fats you are consuming.
When possible, choose raw nuts instead of roasted ones. This helps to maintain the quality and nutritional content of the healthy fats of the nuts.
Also, instead of the typical peanut butter that most people eat, you can try almond butter, pecan butter, or macadamia butter to add more variety to your diet. You might have heard some people claim that pistachios are bad for you. They are wrong…
Berries, including blueberries, blackberries, strawberries, raspberries, and even the “exotic” Goji berry, are a powerhouse of nutrition. They are packed with vitamins and minerals, as well as being of the best sources of antioxidants of any food in existence.
Berries are also rich in fiber. This helps slow down your carbohydrate absorption and digestion rate. It also helps control your blood sugar levels, thereby preventing insulin spikes (which can stimulate fat gain).
Berries are great as a snack or as an addition to a healthy smoothie. Get creative and mix up your berry intake. Blueberries, strawberries, blackberries, and raspberries are great, but you should also give some of the more “exotic” berries a try, like Goji berries (which are one of the most nutrient-dense berries on the planet).
See also: Goji Berries… Nutrition Powerhouse
Grass-fed beef or bison
Lots of people think that red meat is unhealthy. That’s because they don’t understand how the health of the animal affects the quality of the meat. An unhealthy animal provides unhealthy meat, but a healthy animal provides healthy meat, says Geary.
Typical beef or bison that you see at the grocery store is raised on grains (mostly corn), and sometimes soy too. These are not the natural diet of cattle or bison. This leads to changes the chemical balance of fats and other nutrients in the beef or bison.
Cattle in nature were designed to only eat grass and forage. The practice of feeding cattle grains causes digestive system problems in the cattle, often making them sick. This in turn requires the use of antibiotics in the cattle. As you can imagine this doesn’t improve the quality of the meat.
Grain-fed cattle is usually also way too high in omega-6 fatty acids and too low in omega-3 fatty acids from the distorted nutrition ratios in their feed.
On the other hand, grass-fed beef or bison has much higher levels of healthy omega-3 fatty acids and lower levels of inflammatory omega-6 fatty acids. It also typically contains up to 3 times the Vitamin E.
Last but not least… grass-fed meat from healthy cattle or bison also contains a special healthy fat called conjugated linoleic acid (CLA) in MUCH higher levels than grain-fed meat.
CLA has been proven to help in burning fat as well as building lean muscle. That, in addition to grass-fed meats containing some of the highest quality proteins that you can possibly eat makes them a great food for fat loss and muscle building.
Even though avocados are typically thought of as a “fatty food”, these are all healthy fats! Not only is this fruit (yes, avocados are a fruit) super-high in healthy monounsaturated fat, but they are also extremely rich in vitamins, minerals, micro-nutrients, and antioxidants… as well as being a great source of fiber!
Also, guacamole, besides being one of the most delicious toppings ever created, is also one of the healthiest. It’s great to use on your foods or as a healthy dip. Just make sure to make your own guacamole. If you do choose a store bought variety, make sure it doesn’t have any unhealthy additives such as soybean oil, canola oil (see here why canola oil is NOT healthy), added sugars or creams. Your guac should be made of avocados, garlic, onions, tomato, and spices… nothing more.
Try sliced avocados or guacamole on sandwiches, burgers, scrambled eggs or omelets, in salads, or as a side to just about any meal.
The quality dose of healthy fats and other nutrition you get from avocados helps your body to maintain proper levels of hormones. This helps with fat loss and muscle building. They also help reduce cravings and prevent hunger pangs, since avocados are extremely satiating.
So, say goodbye to junk food cravings and bring on that lean body by incorporating more of these healthy, natural fat burning foods into your diet!