As 2023 comes closer, coming up with a New Year’s Resolution list might be one of your goals before the year ends. Speaking of making a list, did you know that one of the top resolutions that people had for this year was to lose weight? However, losing body weight and losing fat are not entirely the same. According to Dr. Prachi Jain, the former refers to the reduction of your total body weight. This process involves a decrease in not just fat, but also includes muscle and water.
Therefore, if you want to shed some of your excess body fat, you need to know how to properly do it. However, regular exercise may not be enough to attain your goals so why not try a more delicious approach? You’ve probably heard of food products that their manufacturers claim could help burn fat faster. Did you know that there is some truth to their claims?
In this article, you will learn how these fat-burning foods can help you and some few examples of food products you can add to your diet to reach those weight milestones of yours.
How Do Fat-Burning Foods Burn Fat?
You might be wondering how exactly fat-burning foods help you achieve your weight loss goals. Afterall, it seems counterintuitive as you also need to eat to gain weight. What do these fat-burning foods do for your body that could potentially help you?
Generally speaking, food items under this category have many benefits:
• High in fibre, protein and healthy fats. These are proven to reduce hunger, prevent cravings and make you feel full longer than other foods
• Boosts thermogenesis, which refers to the production of heat during digestion. • This process uses energy which leads to a higher metabolic rate
• Full of vitamins and minerals which are necessary in supporting your metabolism and energy
• Provides prebiotics and probiotics, both of which helps regulate appetite
In short, losing fat effectively also involves making changes to your diet. According to Weight Loss Specialist, Luiza Petre and Nutritiontionist, Kimberly Gomer, boosting your metabolism and incorporating foods rich in fibre and water are key to sustained weight loss.
What Types of Foods Could Help You Lose Fat?
1. Full Fat Greek Yoghurt
Aside from being delicious and healthy, Greek Yoghurt is also proven to help you lose fat. According to Suzie, a clinical nutritionist from Feel Alive UK, incorporating it into your diet can really help shed some of those excess body fat. However, she also advises to go for the full fat variety as it contains conjugated linoleic acid (CLA) which promotes fat burning. Moreover, the amino acids, vitamin D and calcium are nutrients that help CLA in shedding your body fat.
Therefore, consider adding some full fat Greek Yoghurt to your breakfast meals and start getting positive results.
Coffee lovers rejoice! Drinking coffee is proven to help you achieve your weight loss goals. According to Dietician of MyProtein Claire Muszalski, the caffeine found in the drink is an effective stimulant that boosts metabolism, which is perfect for people who are looking to lose a few pounds.
However, she also advises against adding too much sugar or fat as it can counteract its benefits. So if you want to reach your fitness milestones, stick to regular black coffee.
3. Green Tea
However, if you are not a fan of coffee, don’t worry as drinking green tea can also help shed some of that excess fat. Doctor Rajsree Nambudripad, explains that the beverage is known to be thermogenic, or a fat-burner, as it is loaded with antioxidants like epigallocatechin gallate (EGCG), which speeds up metabolism.
If you love eating or adding eggs to your breakfast every day, you will also be glad to know that they can help you lose any excess fat you have. The reason behind this is that they are a high-protein food that speeds up your metabolic rate up to 30%. Furthermore, protein is essential for building and maintaining muscle mass, making you more metabolically active.
Next, eating avocados can help make it easier for you to lose fat. The reason behind this is that these fruits contain leptin, which is a hormone that suppresses your appetite. Therefore, consuming them during breakfast or lunch will make you less likely to over-eat throughout the rest of your day.
However, if you love adding avocados to other high-fat foods, it is possible for your caloric intake to exceed the amount you burn daily. This makes it more difficult for you to see positive results regarding your weight loss goals.
White beans like cannellini beans are some of the most common foods you’ll find when it comes to burning fat. According to Nutritionist David Weiner, they act as alpha-amylase inhibitors, which means they slow down the absorption of carbohydrates by blocking the enzymes your body needs to digest those nutrients, making you feel fuller for a long time.
Adding blueberries to your breakfast every day can add sweetness while still being a healthier option than sugar. As stated by Dietitian Stasi Kasianchuk, mixed berries contain high amounts of fibre which provides satiety. Moreover, they also have less calories, which helps decrease body fat, and polyphenols, which helps burn fat or even stop it from forming.
8. Whole Grains
You might be thinking that eating foods rich in carbohydrates is not a great idea as it would increase your overall weight. However, Nutritionist Jess Cording, R.D. says that going for complex carbs like whole grains will help boost your metabolism as you are less likely to get cravings. Moreover, you will notice that your body performs better since it is well-fueled.
9. Apple Cider Vinegar
Aside from its wonderful benefits, such as lowering blood sugar levels and boosting skin health, taking apple cider vinegar before a meal may also make you feel fuller with less food, according to Clinical Nutritionist Josh Axe. How it works is that the acetic acid found in this kind of vinegar has shown evidence that it can slow down the digestion of carbs and keeps your blood sugar from spiking. And when spiking occurs, the process can suppress fat burning, making it more difficult for you to reach those weight loss milestones.
However, your problem will most likely lie on its smell and taste, which some people are not fond of.
10. Sweet Potato
Much like whole grains, adding some delicious sweet potatoes to your meals may actually help you lose those excess fat of yours. First, they are packed with fibre which reduces the levels of hunger hormones while increasing those like cholecystokinin that actually helps make you feel full, according to Ryan Maciel, a dietitian based in Cambridge. Moreover, they can slow down your digestion, improve your blood sugar, and can make you eat slower as consuming them requires a bit more chewing.
This last food ingredient can help reduce your weight gain as well as body fat levels. The secret behind why turmeric has this benefit lies in its active ingredient curcumin. As one of the most effective anti-inflammatory ingredients available, your body won’t have difficulty assisting your efforts in burning fat as it won’t have to deal with any inflammation.
Therefore, consider adding some turmeric on your meals to give it a little spice while giving it a huge boost in flavour.
Losing any excess fat involves plenty of steps. While exercising plays a major role, your diet also has significant contributions towards attaining your goals. Fortunately, adding these 11 food items to your daily meals can make it quicker for you to burn fat. Moreover, they are full of flavours, as well as vitamins and minerals, making them a fine addition to your overall diet.
Therefore, the next time you go shopping for food, consider buying these 11 food items and start achieving your weight loss goals.
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