They say you are what you eat, so if you’re having a hard time losing weight, it’s because you’re not eating the right foods. Here are 26 foods that will help you shed off those unwanted pounds.
Whether it is sunny side up, fried, hard boiled or scrambled, eggs provide you with choline, a nutrient that burns fat. Choline is also responsible for shutting down the genes that stores fat in your stomach.
Eggs are also crammed with lean protein which fills you up without adding a lot of fat in your body. Proof of this is a report in Nutrition Research which reveals that eggs fills you up more than bagels. A day after, the participants who consumed eggs ate a lot less.
2. Boiled Potatoes
Boiled potatoes fill you up like few foods can, and they are also among the most effective at burning fat. According to research put forth in the European Journal of Clinical Nutrition, boiled potatoes is one of the few white foods that is good for weight loss.
Boiled potatoes are great for weight and fat loss as is, but you can serve it up in different ways and not lose its fat burning power. You could throw them in the fridge and whip up a potato salad for instance, as the cooling produces butyrate that minimizes hunger urges.
3. Lean Beef and Chicken Breast
Chicken breast and lean beef boost your protein intake, and regular consumption of either of the two helps burn fat. Research has shown that a 25% to 30% protein increase reduces hunger pangs by up to 60%.
Eating meat and lean beef doesn’t add a lot of fat in your body. What they add is mass, and by reducing hunger cravings it boosts daily calorie burning by up to 100. A high carb diet is more suitable for lean meats while fatty meats is more appropriate for low carb diets.
Bananas are rich in fiber and low in fat so it’s good for weight loss. A medium sized banana contains 15% of the RDI of manganese, 5% RDI copper, 8% RDI of magnesium, 17% RDI of vitamin C, 20% RDI of vitamin B6 and 12% of potassium.
A single banana has 105 calories, about 90% of which emanate from carbs. Aside burning fat and helping you lose weight, bananas also improve bowel movement and digestion. It also fortifies your heart against cardiovascular diseases and even some types of cancers.
Salmon is rich in protein, and more protein equals more muscles and faster burning of fat. Salmon happens to be filled with protein and it also has omega 3 fatty acids that stimulate fat burning, weight loss and prevent fat storage. The healthy fats and protein in salmon also cuts back on hunger pangs.
The fat burning properties of salmon has been proven in several studies and verified by the Academy of Nutrition and Dietetics. Salmon keeps you full for several hours and has lower calories compared to other foods. Fat loss aside, salmon also maintains the function of your metabolism.
Whole grains are among the healthiest foods around, good for weight loss and all around wellness. Daily servings of oats and other whole grain foods stimulate fat loss, so much so that people who eat it regularly have at least 10% less body fat.
Oats are not only delicious but also a healthy alternative to pasta and white bread. Oats burn slowly so you’re full for longer stretches. A study conducted at Tufts University also showed that oats have more fiber than processed foods.
Oats are also rich in beta glucans, fibers that enhance metabolic health and makes you feel full.
Quinoa grains are what you need to remove stubborn belly fat and get a slimmer waist. What makes quinoa so potent is that it is a complete protein source, essential for fat loss and calorie burning.
Research study reported in the Journal of Diabetes Investigation revealed that people who ate quinoa and protein were less likely to be obese. Quinoa also helps regulate cholesterol and blood sugar levels.
Aside from weight loss, quinoa is also rich in lysine, an amino acid that burns fat and keeps bones and skin healthy, and its betaine boosts metabolism.
8. Coconut Oil
Coconut oil is fat yes, but it’s one that actually helps you lose weight. It’s hard to believe but a study published in Lipids proved it. The report also pointed out that adding coconut oil to your diet speeds up belly fat reduction. The study also compared the effects of coconut oil with soybean and found the former is more effective for fat loss.
Another study was done involving 30 men who took two tablespoons of coconut oil daily, and they lost at least 1.1 inches off their waist.
It is true that nuts are high in fat, but contrary to popular belief it doesn’t make you as fat as other foods. Nuts actually make for a healthy snack as it has good fats, proteins and fiber. Eating nuts speeds up metabolism and stimulates weight loss.
Research has also demonstrated that those who eat nuts are fitter, healthier and not prone to obesity. The important thing to remember is not to consume too much as nuts are high in calories. However nuts are still healthier compared to other types of food.
Broccoli, Brussels sprouts, cabbage, cauliflower and other cruciferous vegetables fills you up and reducing your hunger cravings. Broccoli is also full of fiber so it improves bowel movement and digestion.
Broccoli also has protein and the amount is greater than those on other vegetables. This is the reason why broccoli and other vegetables like it are ideal if you’re trying to lose weight. Broccoli also has substances that fight cancer so you’ll be healthier for it.
Broccoli has many other benefits, but as far as weight loss and burning fat are concerned, those above are the most important.
11. Cayenne Pepper
We love cayenne pepper because it’s spicy, but as it turns out this is actually good for burning fat and weight loss as well. The American Journal of Clinical Nutrition published a study which shows that regular consumption of capsaicin – a compound found in cayenne pepper – accelerates stomach fat loss.
The fat is converted into energy and serves as a natural appetite suppressant. Just add some cayenne pepper to your meat or fish and you’ll reap the benefits. Just eating spicy appetizers is enough to reduce hunger pangs too.
12. Apple Cider Vinegar
Apple cider vinegar can increase by 40% your body’s calorie burning rate. The faster your burns carbohydrates the quicker fat is eliminated from your body.
Apple cider vinegar is mostly comprised of acetic acid which slows down gastric emptying. It also delays the release of sugar in the bloodstream, stabilizing blood sugar levels and generating more protein.
The potency of ACV has been proven in a study published in Bioscience, Biotechnology, Biochemistry. Participants were given apple cider vinegar for 12 weeks. At the end of the trial period they lost weight and fat.
13. Whole Grains
Whole grains contain fiber that enhance digestion and protein that builds up muscle. As your body builds muscles you lose fat at a much quicker pace. Whole grains such as quinoa, oats and brown rice are all rich in fiber and with good amounts of protein.
While whole grains do have protein, they’re much more than that. Whole grains also increase your body’s satiety and enhance metabolism. What this means is you’ll not only burn fat but get in shape.
Tuna is low on calories and high on protein, and since it is lean fish it’s not going to fatten you up. That is the reason why fitness buffs love tuna since it fills you up without storing fat in your body.
Tuna should be part of your diet if you want to lose weight. It burns calories, keeps fat low and maintains your body’s high protein level. If your goal is to maximize protein intake and burn fat, tuna can help.
Eating cinnamon for breakfast is a good way to boost your metabolism. Cinnamon comes with polyphenols, antioxidants that enhance your sensitivity to insulin and change body composition for the better.
Japanese researchers also learned feeding mice with cinnamaldehyde, an ingredient in cinnamon, led to belly fat loss. There is also now evidence that this approach also works for people. Cinnamon is an effective fat burner as is, but adding this to oats makes it even more potent.
16. Green Tea
Green tea is known to increase metabolism and prevent new fat cells from being created. It also accelerates removal of cell fats and turning off the genes that promote fat growth.
Green tea contains ECGC, an antioxidant that burns fat and prevents it from being created. Taking tea after workouts is ideal for both men and women. In a study published in the Journal of Nutrition, researchers revealed that people who drank 4 to 5 cups of tea a day lost more belly fat than those who didn’t.
Avocados are filled with healthy fats and are loaded with carbohydrates. Avocados also have monounsaturated oleiic acid, similar to what is in olive oil.
Even though avocado contains a lot of fat, it also has plenty of water so its density level is just appropriate. Avocados are full of vitamin B6 which inhibits cortisol, the stress hormone that promotes belly fat storage.
The monounsaturated fat in avocados is healthy. In fact it keeps fat from being distributed around your belly, and it does so by controlling fat genes as pointed out in the Journal for Diabetes Care.
Avocado also cuts down on your hunger pangs. A study show that people who ate avocado as part of their lunch didn’t feel the urge to eat even hours later. It have many other benefits other than helping in lose weight
18. Greek Yogurt
A 7 ounce cup of Greek yogurt has about 20 grams of protein, great for building muscles and burning fat. You can take yogurt for your post workout or turn it into a healthy treat, it’s your choice and the benefits are the same.
Greek yogurt is low in fat and is also rich in calcium and vitamin D. Both are needed by your body and also shuts down cortisol, the stress hormone that produces body fat. Proof of this came from a study done at the University of Tennessee which showed that people who consumed 18 ounces of Greek yogurt daily 80% more body fat and 22% more weight compared to those that don’t.
19. Peanut Butter
We love peanut butter because it’s delicious, but even better is that it ihas monounsaturated fats that bring down your cholesterol level. Peanut butter is also filled with muscle building protein.
At a Society for Endocrinology conference, researchers presented a study which showed that protein turns into fat burning amino acids when digested. One of these is called phenylalanine which produces hormones that curbs your appetite. It also contributes to calorie and weight loss.
20. Chia Seeds
Chia seeds are nutritious and also reduce your appetite, making it a nice addition to your diet. The seeds also have 12 grams of carbs for every ounce. 11 of the 12 grams are compromised of fiber which is good for digestion.
Not only are chia seeds are ideal if you’re on a low carb diet, and its fiber is one of the best. The water in chia seeds allows it to take in water up to 12 times its weight, filling you up.
21. Lemon Water
The more water you drink the fuller you’ll feel, simple but true. You’ll be eating less and won’t consume as much calories as before. Water is also good for your metabolism as it improves functionality.
Drinking water alone is fine, but for extra taste add some lemon. Lemon not only tastes good, but it is also rich in the antioxidant D-limonene. You not only lose weight but also removes toxins in your body. Your bowel movement will improve and it will get rid of fat at the same time.
A study at Texas Woman’s University showed that mice given 3 helpings of berries had 73% less fat cells than those who didn’t. Berries are filled with polyphenol antioxidants which burn fat. Berries also improve blood flow that in turn leads to muscle growth.
You can eat berries as they are or make it part of a concoction, it’s up to you. Blueberries are rich in resveratrol, an antioxidant that research has shown is effective in burning fat. This fat burning cuts down your risk of obesity by up to 40%. Also, berries are sweet but don’t ave a high sugar content.
Spinach is rich in folate, iron and vitamin A, and spinach also reduces your appetite to further cut the amount of calories you take in. This leafy green encourages fat burning too thanks to thylakoids, natural compounds that inhibit fat growth.
Researchers in Sweden determined that women who took a thykaloid supplement of 5 grams experienced a 25% hunger reduction. The women that took the supplement also lost more weight than those who did not.
Spinach and other leafy greens are low in carbohydrates and calories, and spinach is packed with fiber. Eating spinach is healthy and filing, great for adding volume to your meals without consuming a lot of fat.
24. Olive Oil
This probably comes as a surprise since olive oil has fat. That’s true, but this is healthy fat and is good for you. Virgin olive oil is also an anti inflammatory as it contains oleocanthal, a polyphenol that reduces inflammation.
Its efficiency was established in a study published in the International Journal of Molecular Sciences. In the report, researchers stated that olive oil’s anti-inflammatory properties are similar to ibuprofen in terms of how it works.
In addition to that, olive oil is also one of the best for fat burning. Combined with other healthy foods and you’ll benefit from it even more.
Studies have shown that rats on a high sugar diet ended up with a better metabolic rate when provided with the garlic compound allicin.
Allicin is the same element that gives garlic its powerful smell and taste, and there’s evidence it has the same benefit for people.
Turmeric is an orange root that works as a potent fat burner. The USDA conducted a study in 2009 whereby mice were given turmeric to supplement their diet. The end results showed the mice lost body weight and body fat.
The weight and fat reductions were notable even if the mice diet was not changed. Turmeric is also a natural anti-inflammatory so it is good for your overall health as well.
Losing weight and fat does not have to be a frustrating experience. By including these foods in your diet you’ll burn those fats and get in shape faster than before.