You can increase your metabolism without any extra effort, just choose these fat burning foods
We love to eat. And we want to burn fat. So why not let them work together! Here are the Top 25 Fat Burning Foods to help trim your waist and lose weight! And if you aren’t sure how to start eating these foods, check out The Fat Burning Cookbook for some new recipes!
We sure love a good kick in the a$$ from a spicy chili pepper! These burning beauties are packed full of capsaicin – the compound that gives them their fiery punch! This compound revs up your metabolism by heating up your body which can increase your calorie burn and spike your metabolism. Researchers at the University of Maryland also found that capsaicin controls your carbohydrate breakdown and turns it into more efficient energy, saving your fat cells from having to store it. And this crazy little firecracker pepper can also increase your energy and alertness, suppress your appetite, improve your digestion and protect your cells from damage. Yes, these peppers heat up more than just your mouth! And any spicy pepper – fresh, pickled or dry –can boost your fat burn potentials!
2. Green Tea We all already know that we should be drinking green tea. Everyone touts it as a health food. And yes, green tea really is as incredible as they say! The champion ingredient in this tea is known as EGCG (epigallocatechin gallate – a mouthful!). This ingredient is an antioxidant that works on the norepinephrine in your brain. Norepinephrine tells your body to start burning fat for energy. Green tea increases those signals to burn fat and shrink down your fat cells! One study found that men who took supplemental EGCG burned 17% more fat than the men who did not! So if you want a little boost in your fat burn, start sipping on this delicious and nutritious beverage.
No, we don’t propose you start following the Grapefruit Diet and eat this for every meal. But it does have some incredible fat burning properties! The antioxidants found in this citrus fruit are called polyphenols. Theses antioxidants have the ability to break down fat already stored in your cells. One study found that after 12 weeks of supplementation with grapefruit (and not changing anything else), individuals lost over 15% of their body weight. The grapefruit helps control your insulin levels and keeps your body from storing new glucose molecules as fat. But just because it helps control your insulin, that doesn’t mean you get to sprinkle sugar onto these fat-burning fruits! Learn to embrace the sour deliciousness!
4. Coconut Oil
Coconut oil used to be shunned because of its high saturated fat properties. But new research has found that the type of saturated fat in this oil is not your run of the mill fat. Coconut oil is made of medium chain triglycerides (where most of our other foods are long chain). The medium chain ones are metabolized differently in our bodies – they go directly to the liver and digestive track to be used for immediate energy. But more than that, this oil can boost your fat burn.
One interesting study found that when participants consumed coconut oil rather than other types of oils, they ended up with smaller waist circumferences. That means coconut oil can be instrumental in targeting belly fat. But coconut oil can also reduce your appetite, keep you feeling full, strengthen your hair and nails and boost your brain function. And it’s easy to incorporate into your diet – just swap coconut oil for your other traditional oils.
5. Cruciferous Vegetables
Our moms always told us to eat our vegetables. And sure, almost any vegetable is going to give your body a boost of vitamins and minerals. But cruciferous veggies, like broccoli, cabbage and kale, are especially great at burning fat! These nutrient dense veggies pack a huge punch of Vitamins C, E, and K, folate, and several kinds of carotenoids (which are powerful antioxidants). These foods have strong cancer fighting powers, protect your cells against damage, inhibit tumor blood vessel formations, and can protect against viral and bacterial infections. But these foods also have HUGE fiber contents. The dietary fiber in these foods slow the rate that glucose is absorbed in your body meaning insulin release stays steady. Steady insulin release protects you against fat storage! So start adding some extra greens to every meal (yes, including breakfast) for maximum results!
Whey protein is the powerhouse of all proteins! And we already know that proteins are incredible for burning fat. Protein is needed for your metabolism to function and higher protein diets are associated with higher insulin sensitivity. But not all proteins are created equal! Researchers found that whey protein reduces the insulin in your blood 40% better than other proteins! That stable insulin means you are burning up the glucose rather than storing it in your fat cells!
Newer research is also showing that whey protein may work with your neurotransmitter chemicals (the magical workings in our bodies). These chemicals influence your mood, anxiety and appetite. That means whey protein can keep you calm and relaxed, helping you cope better with stress. And less stress means less cortisol, which means less fat storage and overeating!
Sure, berries are chalked full of antioxidants. And yes, those are super important for protecting your cells against damage and diseases. But berries are also super important for fat burn! Berries, strawberries in particular, are great at reducing insulin levels after meals. The antioxidants in berries, known as resveratrol, are responsible for breaking down starches and keeping their release into the blood a slow and steady process. Berries also have one of the highest fiber contents per gram, boost your bone density, maintain healthy vision and protect against harmful sun rays.
And yes, I mean WITH the golden delicious yolks! Eggs are not the cholesterol raising demons they once were called. Research actually shows that whole eggs have a very minimal impact on your cholesterol levels. So instead of avoiding them, starting eating the entire thing! Eggs are one of the most nutrient dense fat burning foods you can have! Not only do they have a good amount of protein (especially if you eat like me and have 6 per meal) but they are packed full of nine vitamins, eight minerals, two amino acids and other macronutrients. These combine for a dangerous fat burning machine! The high levels of Vitamin B12 also break down the fat in your body to be used as energy! One study showed that people who ate eggs for breakfast had a 65% greater weight loss than a comparable group that ate traditional carbohydrate heavy breakfasts.
Garlic does more than ward off vampires! It is good for shrinking your waist down so it belongs as member of the fat burning foods. Garlic works on your adrenal glands and increases the production of norepinephrine. That chemical tells your fat cells to release their stored fat. But garlic also activates another enzyme, AMPK, a protein that tells your body to start burning up all the energy stores. Together, these two processes complement each other – your fat stores are released and burned for energy! Bring on the garlic breath!
Yes, this addictive and delicious steaming cup o’ joe could be good for your waistline! Coffee is loaded with antioxidants and bioactive compounds. And there are actually lots of data that show that the caffeine in coffee can boost your fat burn. Coffee stimulates your sympathetic nervous system and increases the concentration of free fatty acids in the blood. More of these free fatty acids means a higher breakdown of fat tissue. That means less fat on our hips and thighs! And of course coffee gives you an energy boost to allow you to perform tasks (or that workout) for longer! So sip away, guilt free, on your morning addiction as long as you keep the sugar out of it!
Yes proteins are necessary for burning fat. And yes, fish are great sources of protein. But salmon is probably the most effective at burning fat. Although researchers are not exactly sure why, salmon is better at regulating your insulin levels than other proteins and even other types of fish. And the Omega 3s in salmon lower your cortisol levels, you know – the hormone that is released when you stress? Well low cortisol keeps your body from storing fat for future emergencies. What a catch!
12. Apple Cider Vinegar
Apple Cider Vinegar (ACV) is kind of a fat burning machine. But no, we are NOT telling you to jump on the ACV Diet bandwagon! Any diet that is based purely on ACV and spices is not going to get you the long-term results you want. But as part of a balanced nutrition plan, ACV can be beneficial! Our stomachs naturally produce acid that help with our absorption of nutrients and digestion. By adding ACV, you increase the acid in your belly and allow even more nutrients to be absorbed and digestion to occur faster. ACV specifically improves the absorption of iron, a fire starter for fuel and fat burn. And the most researched impact of AVC is the ability to keep your blood sugars low. Not sure how to take it? You can mix it with water or sprinkle it on top of foods. For maximum results, make sure to purchase the raw, unfiltered kind.
Yes, we all need water! Monsters and coffee are not acceptable substitutes for this necessary drink! And surprisingly, water can boost your metabolism and fat burn potential! Drinking just half a liter of water can increase your metabolism by 30% for the following 1-2 hours. Cold water increases your metabolism the most because your body has to use extra energy to bring the temperature up to your body temperature. Studies show that people who drank half a liter of water before meals lost 44% more weight than the non-water drinkers. So keep chugging your water, especially when it’s ice cold!
14. Cinnamon We know, it’s not really considered a food, but many spices have just as many (if not more) fat burning benefits than whole foods! And cinnamon is a powerhouse fat burner by boosting your body’s ability to metabolize sugar. Researchers found that consuming as little as ¼ – 2 tsp. of cinnamon each day can reduce your blood sugar levels and cut your cholesterol by 10-20%! And low blood sugar means less glucose gets stored as fat. So sprinkle it in your morning coffee or on top of fruit slices for a quick snack.
Ginger is actually the root of a bigger plant and it has been used for centuries for food, spice and medicine. Researchers found that ginger promotes digestion and stimulates your metabolism. Ginger is considered a vasodilator so it expands your arteries for improved blood circulation. Even that slight increase in blood flow raises your body temperature which results in the boost in your metabolism. Ginger also increases the bile production in your belly which improves digestion and uses your fat stores for energy! And for even more added benefits, ginger is great for upset stomachs, sluggish digestion, constipation and anti-inflammation.
Those ball park franks might help you lose weight! Well not really the hot dog, but the mustard on top can! The little mustard seed is packed full of fiber, phosphorus, manganese, magnesium, iron and selenium. And those nutrients stay put regardless if you have mustard seeds, powder or that creamy ballpark condiment. Research done in England (so it must be fancy research) found that just 1 teaspoon of mustard each day and boost your metabolism by 25%.
Spicy mustard also has the same properties as those spicy peppers – it will raise your body temperature and boost your fat burning! So when given the choice, pick spicy and whole grain mustard to top that hotdog.
We know they don’t sound appealing. But sardines are incredibly nutritious and something you should be eating (even if you have to plug your nose and wash it down with water). Sardines are crazy powerful for fat burn! They are full of fat fighting compounds that stabilize your blood sugar like CoQ10, Vitamin B12, Omega 3s, calcium, phosphorus and Vit D. And because they contain the entire fish, you get incredible benefits from the bones and organs of these little fishies (yes, it sounds gross but gosh they are good for you)! And don’t worry about toxins, because sardines are at the bottom of the ocean food chain, they are less likely to be contaminated with mercury or other pollutants. So you have no excuses not to eat them!
18. Plain Greek Yogurt
Yogurt is bursting with probiotics to keep your gut happy and healthy! But it can also boost your weight loss! Some cool researchers did a 12 week study. They divided people into yogurt eaters, other dairy eaters (like cheese or milk) and non dairy eaters. The yogurt and dairy eaters lost weight, but the yogurt eaters lost even more weight and fat than the other groups! Researchers aren’t yet sure why Greek yogurt can boost your fat loss, but it won’t hurt to add it to your diet! Just skip the sugar laden stuff and stick with the plain and simple goodness!
19. Brazil Nuts
All nuts have some fat fighting powers, but Brazil nuts are crazy good fighters! Nerdy researchers think its because Brazil nuts have a higher concentration of selenium that other kinds of nuts. Selenium is an antioxidant that protects against free radicals but it also helps your thyroid function. And a working thyroid means a strong metabolism. And these nutty delicacies are full of the amino acid called arginine, which has been show to promote fat loss. Don’t forget that they are calorie dense, so keep your portion in check when you eat them!
20. Grass Fed Beef
When people want to lose weight, they often think they have to stick with chicken and fish for their protein sources. But beef can be instrumental in burning fat! People kick the beef because it’s known to have lots of Omega 6s, those fatty acids we already eat too many of. But grass fed beef actually has more Omega 3s than 6s and can help clean up our ratios! Grass fed beef is one of the few sources of CLA (conjugated linoleic acid) which accelerates fat loss while stimulating muscle growth at the same time! CLA is particularly efficient at blasting that stubborn belly fat! So don’t skip the red meat, just choose the grass fed kind!
21. Pumpkin Seeds
Pumpkin seeds aren’t just a Halloween snack! They are an excellent source of fiber, fatty acids, vitamins and minerals. Pumpkin seeds have more zinc than any other seed, which is needed for testosterone production and fat burn. These seeds can help with digestion, stabilize your blood sugars and boost your iron, the mineral needed for high energy! So yes, enjoy them this fall as you carve Jack-o-Lanterns, but eat them all year round too!
22. Sunflower Seeds
Another good ballpark snack, these seeds are packed full of Vit E, B1, manganese, selenium and phosphorus. Raw seeds are more powerful than roasted because the Vitamin E stays in tact and helps combat toxins and inflammation. The manganese fights anxiety and keeps your cortisol levels low and fat out of your cell storage. The combination of protein, fiber and B vitamins keeps you feeling full and burning fat for the long term.
23. Black Pepper
The best compliment to our salt. Black pepper contains a substance called piperine. This gives pepper is pungent flavor but it also blocks the formation of new fat cells! When black pepper is combined with capsaicin from spicy peppers, it was found to burn just as many calories as a 20-minute walk. Black pepper also increases the bio-availability of almost all other foods – that means it helps you absorb the nutrients from everything else you eat!
You probably haven’t cooked with turmeric unless you’re a fan of curry! But this spice is powerful! Once of the main ingredients, curcumin has been heavily researched and found to be great at blasting fat. Curcumin reduces the formation of fat tissue by suppressing the blood vessels needed to form it. That means lower body fat! A win for the curry lovers!
25. Bone Broth
Don’t judge the nutrients of the bone by it’s cover. Sure the bone looks unappealing and it’s not too tasty if you lick it, but locked inside that bone are powerful nutrients! Bones are packed with glycine that helps with digestion, proteins with anti-inflammatory properties and amino acids that help clear your skin and brighten your hair. Bone broth is most known for the glucosamine, which helps with joint health and strengthens your tendons and ligaments. But for fat burning, the glutamine is the most powerful nutrient! It’s the metabolic fuel for cells in the small intestine. Bone broth is simple to make and you can’t deny the health powers, so don’t throw out your bones – just turn them into a broth!
But keep this in mind: although these foods are fat burning foods, simply eating them alone will not get you the results you want. You must follow a solid exercise regimen and nutritious diet that incorporates these powerful fat burners in order to see maximum results! Click link below!