20 Super Fat Burning Foods / Get Rid Of Belly Fat
We are all trying to get rid of some excess weight for our own reasons. Summer is round the corner, maybe your going on vacation, trying to drop some dress sizes or just to feel and look good.
what ever your reason is these SUPER foods have worked for so many people and most of all myself!! Easy to make recipes with and easy to find the ingredients.
Lets have a look at this super list:
Recent study findings suggest that blueberries may influence genes which regulate fat-burning and storage, helping reduce abdominal fat and lower cholesterol.
When combined with a low-fat diet, blueberries might also lower triglycerides and improve blood sugar levels, each benefits of a comprehensive weight loss plan.
Berries are packed with fiber (up to 9 grams a cup!) and antioxidants, but contain less sugar than most fruits. That combo makes them a satisfying healthy choice.
If that weren’t enough to inspire you to enjoy blueberries more often, the little fruit is a source of fiber which has the power to fill you up and keep you full without consuming excess calories.
If you’re on a diet or want to drop a few pounds, avocados are all right to incorporate into your diet. Losing weight requires eating fewer calories than you burn off.
A 50g serving of avocados contains 80 calories, so you can easily fit them into a calorie-reduced eating plan.
Your avocado toast obsession might be a good thing, since a 2013 study linked regular avocado-eaters to lower waist circumference and BMI. And the monounsaturated fats are heart-healthy and filling, meaning you're less likely to snack on processed food later in the day
Avocados make a great nutrient-boosting breakfast item, when combined with eggs they also make a great post-workout snack.
Avocados contribute good, unsaturated fat and are a good source of fiber, while the eggs provide high-quality protein that encourages muscle tissue repair and growth.
Avocados are sugar-free, unlike most varieties of fruit.
Plus, over 75% of the fat in an avocado is unsaturated fat, making them a great substitute for foods high in saturated fat.
Salmon is considered one of the world’s healthiest food items.
It is rich in proteins, vitamins, potassium, and trace mineral selenium.
It is found to be beneficial for eyes, joint health, brain function and plays a protective role in case of heart disease and cancer.
Wild salmon has more brain, heart, joint, and gut healthy omega 3 fatty acids than any other food, plus it's low-glycemic, meaning it prevents insulin spikes and fat storage around the middle. "The key to staying lean is the balance of omega-3 and omega-6 fatty acids," says William Sears, M.D., author of The Omega 3 Effect. "And the fats in salmon are satisfying, making it difficult to overeat."
Everyone looses weight, but the salmon eaters had lower fasting insulin levels, which is far better for overall health. Three ounces of cooked wild salmon contains 155 calories, 22 grams of protein and just 7 grams of fat, most of it the heart-healthy omega 3 variety.
Certain compounds in grapefruit help your body use insulin more efficiently
Which keeps your blood sugar in check and can also help burn calories.
Grapefruit can be part of a healthy weight loss diet because it's nutritious, not because of any mysterious fat-burning properties. A half grapefruit or a glass of grapefruit juice before meals may help fill you up, so you'll eat fewer calories at meals and potentially lose weight.
A handful of walnuts may be an effective weight loss tool.
Like all nuts, walnuts are high in heart-healthy unsaturated fats.
Eating omega-3 fatty acids, which walnuts are full of, activates fat-burning by changing your insulin resistance. They're also an important part of a low-glycemic diet, which studies show burn 300 calories more per day than a high-glycemic one. It may also stimulate your body to lose weight faster. Walnuts contain 2.5 grams of ALA per serving, making them a rich source of this beneficial fatty acid.
These Grains are everywhere for some reason:
Quinoa is a fantastic alternative to acid-forming grains such as wheat and barley, It provides long-lasting energy and feeds on the good bacteria that live in your gut naturally to prevents bloating. That's because the high amount of fiber may increase feelings of fullness, making you eat fewer calories overall. Protein helps induce satiety, and regulates hunger hormone ghrelin to check cravings. This ensures you are full for longer and binge less
Quinoa is particularly high in lysine, an amino acid important for tissue growth and repair, also high in fiber, protein and has a low glycemic index. These properties have all been linked to weight loss and improved health.
Additionally, quinoa has far fewer calories and carbohydrates than white rice, which contains 40 more calories and 15 times the carbohydrates per cup than the same amount of quinoa. A cup of quinoa will also provide twice the protein and about 5 grams more fiber than the same amount of white rice.
Not everyone's a fan of this fish, but if you do like it, you're in for a real treat.
Low mercury and lots of omega-3 fatty acids, sardines are rich in vitamin B and cholane. And unlike industrial or inhumanely raised animal products, high-quality protein like sardines aren't inflammatory, they help stabilize blood sugar, make you feel full and help stimulate metabolism.
8. Jerusalem Artichoke
Jerusalem artichokes unlike other root vegetables that are high in starch are rich in inulin.
Inulin is not absorbed in the intestines reducing the calorie content of this vegetable and does not raise insulin levels like starch, glucose and fructose does. Therefore consuming inulin rich foods helps restore normal blood sugar levels benefiting diabetics, people with blood sugar problems and people wanting to lose body fat or counteract obesity.
Also known as sun-chokes, these root vegetables a prebiotic that promotes good bacteria in your body. Loaded With Nutrients.
Artichokes are low in fat while rich in fiber, vitamins, minerals, and antioxidants. These delicious thistles come with only 60 calories per medium artichoke and around 4 grams of protein — above average for a plant-based food.
In addition to being very high in this blood sugar balancing, gut-health promoting fiber.
Jerusalem artichokes are also an excellent source of potassium and a good source of iron.
The veggie is a good source of folate, dietary fiber, and vitamins C and K. Artichokes are also packed with antioxidants.
Good thing this green is in every grocery store and on most menus these days. An alkaline food, it's high in fiber, which slows the release of glucose to prevent insulin spikes.
It's also packed with energizing iron and magnesium, which helps reduce stress hormones in the body.
Kale Should Be Able to Help You Lose Weight, because of the low calorie and high water content, kale has a low energy density. Eating plenty of foods with a low energy density has been shown to aid weight loss.
Which is better for weight loss, spinach or kale?
Spinach has nearly half as many calories per serving as kale, although it's not likely that eating either of these will result in weight gain. The leafy green has more than four times the amount of vitamin C as spinach and significantly more vitamin A, the nutrient necessary for eye and skin health.
Kale has a high glucosinolate content and so the antioxidants have potent anti-cancer properties.
It is rich in sulphur compounds, which acts significantly as a detoxifier, which makes it a perfect choice if you are looking for some liver support.
Kale in your diet can help slow cognitive decline and therefore, reduces the risk of Alzheimer's disease.
10. Olive Oil
Ditch the butter, put aside the cooking spray, and coat your pan in olive oil.
Olive oil is the natural oil extracted from olives, the fruit of the olive tree.
Like fish oil, it's full of omega-3 fatty acids that help keep your gut, brain, and other organs working efficiently, thus regulating your appetite.
About 14% of the oil is Saturated Fat, where as 11% is polyunsaturated, such as omega-6 and omega-3 fatty acids.
But the predominant fatty acid in olive oil is a monounsaturated fat called oleic acid, making up 73% of the total oil content.
Studies suggest that oleic acid reduces inflammation and may even have beneficial effects on genes linked to cancer.
Monounsaturated fats are also quite resistant to high heat, making extra virgin olive oil a Healthy choice for cooking.
11. Hemp Seeds
Many people consider hemp seeds to be a super-food. The seeds have a rich nutritional profile and provide a range of health benefits.
Hemp isn't just beneficial in beauty products. Sprinkling the seeds on cereal and salads can also be great for your body. Hemp seeds contain alpha-linolenic acids, a type of omega-3 fatty acid, which studies show help boost metabolism.
They have antioxidant effects and may reduce symptoms of numerous ailments, improving the health of the heart, skin, and joints.
Hemp seeds contain over 30% fat, also a healthful source of vitamin E and minerals, such as calcium, iron, magnesium, potassium, and zinc.
Theses amazing seeds can help those suffering from constipation. Insoluble fibers that are present in the hemp seed can also provide relief from diarrhea. On the other hand, soluble fibers, stimulate the production of bile juice, which in turn reduces the amount of LDL cholesterol.
12. Green Tea
Green tea is a type of tea that is made from Camellia sinensis leaves and buds that have not undergone the same withering and oxidation process used to make oolong teas and black teas. Green tea originated in China.
Loaded with nutrients and plant compounds that can have positive health effects. Drinking green tea may even help you lose weight. The caffeine and catechins it contains have been shown to boost your metabolism and increase fat burning.
Green Tea Can Help You Lose Fat, Especially Harmful Abdominal Fat.
Try it instead of coffee for today's 4 p.m. "pick me up". Green tea supports the thyroid in its production of the hormone thyroxine, revving up the metabolism for several hours.
The increase in calorie output was equal to about 100 calories over a 24-hour period. You don't need to drink a lot of green tea to help you lose weight. While weight loss benefits vary based on different dynamics, they have been found by drinking as little as 2.5 cups of green tea per day. Green tea also gives you 10x more energy than coffee.
13. Brown Rice
People who have diabetes, are pre-diabetic, or just trying to lose weight may benefit from eating whole grain brown rice for weight loss. It may help lower your blood sugar due to its high saturation of magnesium.
Plus, brown rice has carbohydrates that digest slowly. This is because of its high fiber saturation.
This natural whole grain is high in chromium, a mineral that helps the body regulate blood sugar levels
Brown rice is popular with fitness fiends for good reason. It is an easy, versatile, and healthy filler you can add to any meal. Plus, it is more nutrient-dense. This means that it is extremely filling but lower in calories.
For instance, consuming 200 calories of brown rice would almost fill you up. However, consuming 200 calories of potato chips would only leave you wanting more. So, the smarter choice would be the brown rice, right?
Additionally, brown rice is lower in calories than white rice. One cup of fully cooked brown rice contains around 220 calories. On the other hand, one cup of prepared white rice has around 245 calories. It doesn’t seem like much, but when you add up your daily calories it makes a difference.
Why Eggs Are a Killer Weight Loss Food?
If you always start your day with eggs, we've got good news:
High-protein breakfasts, especially ones that include eggs, have been linked to weight loss, reducing belly fat in the process. One egg has only 75 calories but 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, along with iron, vitamins, minerals, and carotenoids. The egg is a powerhouse of disease-fighting nutrients like lutein and zeaxanthin.
An egg meal commonly consists of about 2–4 eggs. Three large boiled eggs contain less than 240 calories.
By adding a generous serving of vegetables, you're able to have a complete meal for only about 300 calories.
Just keep in mind that if you fry your eggs in oil or butter, you add about 50 calories for each teaspoon used.
15. Steal Cut Oats
If you're looking to eat healthier carbs, go for steel-cut oats, which are known for being a metabolism-booster. A resistant starch actually 'resists' being broken down in the small intestine, and studies show that it helps you feel fuller for longer.
Are Steal-Oats better than regular Oatmeal?
Steel-cut oats tend to have slightly fewer calories by unit volume and may have more fiber. However, they are equivalent to rolled oats in protein, carbohydrate, and fat content. Glycemic index. Steel cuts oats have a lower glycemic index than rolled oats.
Steal-cut oats and regular oats show to lower blood sugar levels and a reduced risk of heart disease.
Bananas are one of the most widely consumed fruits in the world for good reason. Eating them could help lower blood pressure and reduce the risks of cancer and asthma.
Today, bananas are grown in at least 107 countries and are ranked fourth among the world's food crops in monetary value.
Americans consume more bananas than apples and oranges combined.
With the world consuming so many bananas, it's not surprising that people are asking the question: are bananas good for you?
Starting your day with a banana could be great news for your metabolism!
Thanks to all the potassium they contain, potassium helps your body regulate minerals and fluids in and out of your cells and may potentially increase basal metabolism, a measure of calories burned at rest while awake.
Ripen bananas at room temperature and add them to cereal for a tasty breakfast.
People who use beta blockers should not suddenly increase their intake of bananas.
Bananas also contain tryptophan, an amino acid that studies suggest plays a role in preserving memory and boosting your mood.
17. Hot Peppers
Ready to turn up the heat?
Adding a little spice into your life could fire up your metabolism in a big way. Research suggests that capsaicin, the naturally-occurring compound found in hot peppers that gives them their burning sensation, can be helpful for weight loss because of its potential ability to generate heat, burn calories, and break down fat.
In addition to increasing your metabolism, is thought to help you burn calories because it's spicy. When you eat a spicy pepper, it causes your body's temperature to rise. When your body's temperature rises, your body goes into a cooldown mode. This causes your body to burn calories.
18. Coconut & Palm Oil
Sure, olive oil is great. But coconut oil is beneficial for your metabolism too
Especially when you mix it with palm oil. Consuming blended coconut and palm kernel oil has been shown to increase both energy expenditure and fat metabolism.
Many people claim that adding coconut oil to the diet can help promote weight loss. However, these claims tend to rely on findings from studies of Medium-Chain Triglyceride (MCT) and MCT oil. Although coconut oil contains MCTs, it is not the same as MCT oil.
The MCTs in coconut oil may reduce fat accumulation in the body.
The body can rapidly metabolize MCTs due to their shorter carbon chains. Unlike LCTs, the body transports MCTs directly to the liver, bypassing the lymphatic system.
The liver rapidly converts MCTs into energy and ketones. Ketones, or ketone bodies, are the by products of fat metabolism. Some people believe that ketones are more efficient sources of energy than glucose, which the body normally uses as its main fuel source.
Since the body uses MCTs almost immediately. In other words, MCTs may enhance the body's ability to burn fat.
19. Fermented Foods
Try these 7 probiotic-rich foods for gut health. The good bacteria may improve digestion, boost immunity, promote a healthy weight
Many fermented foods — like miso, tempeh, and unsweetened plain Greek yogurt — contain probiotics that can help regulate gut function and banish bloat. By eating fermented food, you make your gut healthy, which is required for losing weight.
Fermented foods are loaded with vitamins and minerals. They are enriched with B vitamins, B12, omega-3 fatty acids. Include fermented foods in your diet and gain various health benefits.
20. Full Fat Greek Yogurt
A recent study found that those who ate three yogurts a day while dieting lost 81% more belly fat than people who didn't eat yogurt.
Despite its protein content, eating Greek yogurt alone is unlikely to make a person burn more calories. But eating Greek yogurt, as part of a balanced diet that includes enough protein, fibrous carbohydrates, and healthful fats may aid weight loss and boost metabolism.
Eating Greek yogurt is good for health thanks to the nutrients it contains, including: