There are many ways to lose fat and you can eat the below 15 fat burning foods to lose fat effortlessly. All the below mentioned fat burning foods are scientifically proved and there will be no side effects as they are naturally occurring foods. You can avoid the fat losing pills if you have started the below foods in your daily diet.
1. Almond and other kind of nuts:
Nuts and Almonds are particularly the best appetite suppressing foods. If you are not hungry then you will eat less food and in turn less calories will be consumed which will help to lose weight. To suppress your appetite, 2 ounces (about 24 nuts) of Almonds will be enough.
2. Beans and legumes:
Beans are rich in fiber and hence you will feel full always (at least for some time) and so you will consume less. Beans contain high amount of proteins and iron which will help in burning fat. Some of the best beans are soybeans, kidney beans, white beans, navy beans, black beans and chick peas.
3. Green vegetables and Spinach:
These green veggies are similar to beans which are rich in protein and fiber. They will help you to be full and eat less. Apart from the proteins, green veggies are also rich in vitamins, minerals and other important nutrients. You can include spinach, broccoli, mustard greens, watercress, and arugula.
4. Milk and milk products (fat free or low fat milk, cheese, yogurt):
Milk is rich in Calcium and it will help you to burn your fat effectively than any other food in this 15 fat burning food list. A study at the University of Tennessee revealed that the dieters having calcium rich products in their diet lost weight twice when compared to others.
Calcium will also help you by preventing the formation of fat and you have to consume only low fat dairy products like skimmed milk, cheese, yogurt, etc.
5. Oatmeal (unflavored, unsweetened):
This is another source to keep you full and oatmeal will also help you to keep your blood sugar stabilized. And hence you will not feel hungry for longer time. I usually have oatmeal as my breakfast with fat free milk or with plain water.
It is always assumed that eggs should be avoided because of its high cholesterol content. But latest research indicates that having one or two eggs per day will not increase the cholesterol at all. Eggs are the best food which is full of protein than any other food. So eggs will help you to get required protein to build your muscle and this in turn helps you to burn more fat. Eggs are also rich in vitamin B12 which helps to break down fat in our body.
7. Fish, Chicken, Turkey and other lean meats:
To digest protein, it requires more energy when compared with carbohydrates or fat and hence high protein food will burn more fat for break down. So you can have protein rich foods like ham, turkey, beef, fatty fist, etc to burn more fat.
British Journal of Nutrition found that omega 3 fatty acid reduced the body fat through some unknown mechanism. Some other researchers also found that fatty fish keeps you fully satisfied and will help you to stay less hungry later in the day.
Fishes like mackerel, canned tuna, salmon and herring are rich in omega 3 fatty acid.
8. Peanut Butter (natural/sugar free):
You might be surprised to see peanut butter in this list. But yes, peanut butter will help you to reduce body weight. This contains a monosaturated fat which helps to burn more fat and in muscle growth. Consume less than three tablespoon of peanut butter per day. Have only natural peanut butter without any sugar in it.
9. Olive Oil:
University of Illinois studied that person who had olive oil before their meal consumed 25% less calories than others who didn’t had it. Olive oil also has monosaturated fatty acids which will help to burn fat. You can use this in cooking and use this for salads.
10. Bread and cereals (Whole grain):
Whole grain breads and cereals have high fiber content and this helps to keep our body insulin level low and in turn this prevents our body to store fat.
You should stop using white bread and its products as the fiber and nutrients are removed in those. To lose fat, stick with brown rice, whole grain, whole wheat, etc.
11. Protein rich whey powder:
Whey powder is rich in protein than any other food and has fewer calories. It is very easy to use and also you can build muscle with this. It is easy to get from grocery store or from any online store. You can also use this as meal replacement shake by mixing it with smoothie.
Like all proteins, whey protein also burns more fat for its breakdown.
12. Berries (Raspberry):
Berries are rich in fiber and pectin content will keep you full for a long time. This will help you to have fewer calories from the later meals. Berries are also rich in natural sugar and hence do not overeat them.
13. Green tea:
Green tea has a special chemical called “catechins” which will help you to burn fat. The chemical acts in two ways. One is by increasing the metabolic rate so that you will burn fat even when you are idle and other way is by increasing the rate of fat burning by liver. For good fat burning effect, you can consume 4 cups to 6 cups of green tea.
You can fill a bottle with green tea for the whole day and can sip it whenever necessary. You can refill it only once as I do every day.
Vinegar has the capacity to activate the enzymes which break down fat in your body. You can use vinegar in your salads as this will increase the fat burning rate instead of using high calorie and high fat dressings like Blue/French cheese.
You can use any vinegar like distilled white vinegar, red wine vinegar, etc.
15. Apple and pears:
These fruits have a special fat burning chemical called “flavonoids”. American Journal of Clinical Nutrition found in a recent study that women who consumed Apple and Pears showed increased fat burning and energy use when compared to others who did not.
So keep in mind to include the above said foods in your shopping list and include at least two servings of each kind in your diet every week so that you can burn your fat and also you will get important vitamins, minerals, fiber and other essential nutrients that are necessary for healthy body and mind.