If you want to lose weight fast or maintain your current body weight, the foundation of your plan should always be a sensible, nutrient rich diet. Read on and discover some great foods to add to your diet if you’re trying to lose fat.
Certain foods have a very high thermogenic effect. This means your body will expend a lot of calories breaking them down. This revs up your metabolism and helps you feel full for longer. They also contain nutrients and compounds that kickstart your metabolic fire.
Great Fat Burning Foods
Adding these foods to your diet regimen along with regular physical exercise will help you achieve your weight loss goals that much faster.
Grapefruit is a great fat-burning superfood. In fact it is one of the best known negative calorie foods. Which means the grapruit itself is low in calories but you do burn a lot of calories digesting it.
Grapefruit has positive effects on weight loss and insulin resistance. Eating just half of a fresh grapefruit before meals can help promote significant weight loss.
Also research indicates that Nootkatone, a natural organic compound found in grapefruit, stimulates energy, boosts metabolism and prevents diet induced obesity by activating the enzyme called “AMP activated protein kinase”. This enzyme also helps your body utilize sugar, therefore boosting your metabolism and aiding in weight loss
Green tea, whether hot or cold, is one of the top beverages that contain fat burning properties. This healthy beverage contains the antioxidant EGCG which works to burn calories throughout the day and helps keep your metabolism rate high. EGCG alone has the potential to increase fat oxidation and may contribute to the anti-obesity effects of green tea.
Green extract may also help boost the fat burning effects of exercise. The caffeine content in green tea increases your metabolism, along with giving you an energy boost. It is also known to help suppress appetite, which helps you avoid overeating.
However, be careful not to take caffeine in excess as it tends to increase your heart rate, leading to rapid irregular heartbeats. Drink two to three cups of green tea daily for the best results.
Eating cayenne pepper will help speed up your metabolism which in turn will help burn fat at a faster rate. The presence of capsaicin in cayenne pepper heats up the body which in turn helps burn calories.
Capsaicin causes sustained fat oxidation, which is the breakdown of fat during weight maintenance. It also stimulates the production of AMP activated protein kinase and evokes catecholamine secretion from the adrenal medulla, leading to further breakdown of fat. This makes it one of the top fat burning spices.
You can eat it raw, cooked, dried or in powdered form. Add it to your favorite dishes. You can also add this spice and your detox drinks. Eating a single cayenne pepper can boost your metabolism by up to 25% and the calorie burning process can last up to three hours after eating it.
Blueberries are a rich source of resveratrol, a powerful antioxidant due to its high level of polyphenolic compounds. Resveratrol helps neutralize free radicals in your body. Blueberries help burn belly fat and even reduce two risk factors for metabolic syndrome.
Also, the high water and fiber content in blueberries contribute to a feeling of fullness. This prevents you from munching on unhealthy snacks unnecessarily. Try to eat half to one cup of blueberries every day. You can eat them as a healthy snack or include them in a fruit salad, smoothie or yogurt.
Green apples are a great, healthy fat burning food due to their high soluble fiber, vitamin C and a high antioxidant content. What makes apples even more effective for weight loss is pectin. This a soluble fiber that digests slowly but provides bulk, helping you to feel satiated. Pectin restricts the amount of fat your cells can absorb.
Green apples also have a higher content of polyphenol compound to help manage fat cells in the body. They are also great for boosting your metabolism, which in turn helps burn fat. Try eating one green apple daily, preferably as a substitute for an unhealthy snack. Make sure to thoroughly rinse the skin before eating them.
If you don’t have green apples you can still enjoy red apples. These also improve your metabolism and help keep you feeling full.
Ginger is another popular fat-burning superfood which you should include in your diet. Being a vasodilator it helps improve your blood circulation, increases your blood flow and raises your body temperature (called the thermogenic effect). This in turn gives a boost to your metabolism and helps you burn more calories.
In addition ginger reduces feelings of hunger, thereby helping you cut unhealthy calories from your diet. Ginger also exhibits anti-inflammatory and cholesterol-lowering benefits as well.
You can drink two to three cups of ginger tea daily. Also include fresh or dry ginger in your regular cooking. For example try this Ginger Beef – Metabolism Boosting Recipe
Broccoli is a great vegetable that helps improve the fat burning process in your body. It is packed with phytochemicals that accelerate the breakdown of fat in the cells, getting the body into a fat-burning state instead of storing fat. Additionally it is rich in vitamin C, A, K, B6, B12, magnesium, folate and dietary fiber which help in burning fat.
This cruciferous vegetable also helps fight inflammation, a major factor that contributes to weight loss resistance in the body. This makes broccoli one of the top fat burning veggies. Include one to one and a half cups of raw or cooked broccoli in your regular diet once or twice per week. Most vegetables are great to include in your diet. They are often low in calories and high in healthy nutrients.
Eating red grapes daily can also accelerate the fat burning process. The skin of red grapes contains a good amount of resveratrol, an antioxidant that stimulates enzymes that control important hormone functions, DNA repair and fat production. It also helps increase your resistance to muscle fatigue. Experts found that resveratrol regulates energy expenditure through increased skeletal muscle.
Red grapes are rich in ellagic acid that boosts the metabolism of fatty acids and inhibits the growth of existing and new fat cells. They also contain fiber, which offers a saturating effect to help curb your appetite. Red grapes are also a moderate source of calories, making them great for any weight loss diet.
Eat a cup of fresh red grapes as a snack or include them in smoothies, juices and salad recipes.
Spirulina is a microalgae superfood that can help burn fat but also provides many other health properties. It’s high in protein as well and has all eight essential amino acids. This helps build lean muscle and even helps your body burn more calories and fat throughout the day.
When used in conjunction with a workout spirulina can increase stamina and the amount of fat you burn. It’s low in calories and also reduces appetite, helping you to control your weight.
The effects of spirulina supplementation on people during an exhausting cardiovascular exercise session induce a significant increase in exercise performance and fat oxidation. This superfood also has immune boosting, cancer-fighting, anti-inflammatory and detoxifying properties.
Thanks to its rich nutritional profile you can easily find spirulina in most health food stores in the form of a green powder. Add 1 TSP to 1 table spoon of this powder and your juices and smoothies. You can also take it in pill form as a daily supplemenet.
The herb alfalfa contains certain compounds known as sympathometics and xanthine that increase the body’s basal metabolic rate. This in turn accelerates the burning of fat and calories. It is an extremely low glycemic food, meaning it does not spike blood sugar when consumed. Sudden spikes in blood sugar release insulin, a hormone that promotes fat storage.
Alfalfa also works as a natural diuretic, promoting detoxification and reducing water weight through sweating and urination. This superfood is also rich dietary fiber that keeps you feeling full longer.
You can add alfalfa leaves or sprouts to sandwiches, wraps, salads and soups to help your body burn more fat.
So, kickstart your metabolism by including some or all of these foods in your healthy, fat burning diet.