10 FAT BURNING FOODS
The 10 fat burning foods to include in your diet.
Most food can lead to an increase in your body fat %, but certain foods actually help burn fat. Some foods have minerals or vitamins that raise your metabolic rate and act as virtual fat burners. Sticking to the right whole foods will drastically reduce the fat profile of your body.
By eating these 10 fat burning foods and combining it with the correct exercise, you can definitely help to lower your body fat %.
1. Poultry .
Chicken is low in fat and carbohydrates with a good protein profile. Proteins require a lot of energy to digest, and more energy for proteins to be stored as fat. It is also a great source of iron, zinc, and niacin. For best results, remove the skin from poultry before eating to avoid excess fat.
2. Salmon & Tuna .
Salmon and tuna are good sources of protein that provides the body with healthy fats from omega-3 and omega-6 fatty acids. Both meaty fish, while satisfying, are also low in calories and unhealthy saturated fat. Eating salmon positively effects leptin, the hormone responsible for burning and storing calories. High leptin levels cause the body to store fat. Salmon and tuna reduce leptin, giving your metabolism the boost it needs to burn calories.
3. Other Lean Protein .
As with other proteins, research has shown the thermic effect of protein is the most of all the macronutrients. Protein require approximately 30% of its’ calories for digestion and processing. Lean proteins also suppress the appetite reducing the tendency to overeat. Though poultry has a lower fat profile, lean red meats such as top round, lean sirloin, game and other white meat have a place in a fat burning diet.
4. Citrus Fruits .
Citrus fruit fires up the metabolism while supplying a big dose of vitamin C, a chemical used in the process of fat burning. Citrus fruits are one of the best fat burning foods you can eat.Citrus fruit effectively burns fat around the hips and waist.
5. Berries .
Strawberries, blueberries, raspberries, blackberries, cherries – take your pick. They are excellent sources of fiber, berries boost the metabolism, breaking down food and fats. Naturally sweet and delicious, a handful of berries will keep you feeling fuller longer and help eliminate the craving for sugary glasses of artificially flavored, empty calories
6. Oats .
A large portion of oats calorie profile is soluble fiber. Soluble fiber helps control blood sugar and helps you feel fuller longer. Combine oatmeal with fresh fruit.
7. Vegetables .
Most vegetables (except for potatoes, yams and sweet potatoes) maintain low calories, yet contain essential vitamins and minerals that improve the body’s metabolism. Veggies such as spinach, broccoli, cabbage, carrots and artichokes contain no fat and very low carbohydrate levels. In fact, they aid in fat burning since your body uses more calories to digest vegetables than they produce. The extra calories needed to break down food are taken from body fat reserves. For example, one serving of Brussels sprouts has 50 calories, but the body needs 75 calories to digest. That’s 25 calories of body fat burned just for eating your Brussels sprouts.
8. Beans .
Beans are not only full of minerals; they are also low in calories and rich in amino acids. The amino acids in lentils help decrease body fat while helping build muscles, and maintain stable blood sugar.
9. Eggs .
Eggs, one of the most nutrient dense foods, are a natural superfood. Their high levels of protein rev up the metabolism and help you burn fat. Eggs are hands down one of the best fat burning foods. Among other protein foods, eggs have the most abundant mix of essential amino acids.
10. Almonds & Walnuts .
Almond and walnuts are excellent sources of the healthy fats needed for the smooth functioning of the body’s cell structure. Just an ounce of almonds has 12% of the daily protein allowance and contains calcium and folic acid. Plus, the form of vitamin E in walnuts is especially beneficial. A handful of nuts is a tasty, crunchy snack to satisfy your hunger pains.