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10 Foods For a Fat Burning Diet
There are two ways to effectively increase your metabolism, to enable you to burn more fat;
- 1. Exercise more, and specifically build more muscle (aerobics is not as effective as resistance training). continued below ....
- 2. Eat fat burning foods (remember, not eating actually slows fat burning (lipolysis) which means starvation diets can make you fatter!).
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By eating fat burning foods, not only do you improve your chances of burning fat, but you also fuel your body to help build more muscle. So if you are serious about losing weight, reducing that belly fat and getting slimmer and leaner, then ensure that you are eating some of these fat burning foods every day:
1. Salmon, Good for Brain as Well
Salmon is great for our brains and contains essential fats. Diets high in Omega 3 fatty acids have been shown to improve weight loss. Also, liptin that is present in fish alters your metabolism to increase the chance of using stored fat for fuel. Ideally you should eat salmon or trout 3 or 4 times a week.
2. Soup, Simple Fat Burning Trick
Soup is a fantastic way to lose weight, and the winter months make it more appealing too. A study published in the Journal of Human Nutrition and Deitetics showed that on average men that ate soup 5 days or more a week had a body mass index of 23. This is an ideal bodyweight for a lean man with average build.
3. Beans, a Fibrous Way to Melt Away the Fat
Beans are a great, especially kidney beans. So chilli con carne with a large serving of kidney beans makes a good weight loss meal. Kidney beans can stop carbs from breaking down into sugar, which slows digestion. This in turn prevents carbs from converting to belly fat.
4. Yogurt
Yoghurt helps to increase lipolysis (fat burning), however you need to eat at least 3 servings a day to see results. In a study carried out by the University of Tennessee, men that ate the fat free yoghurt diet lost 81% more belly fat than the non-yogurt eaters. The high calcium and protein properties make it a great weight loss aid.
5. Whey Protein / Full Fat Milk
Whey protein is one of the most popular supplements for bodybuilders. However, it helps to strip away fat as well as build muscle. The University of Toronto found that men that drank two whey protein shakes a day would eat on average 200 calories less than other men. Also the men on the whey protein diet increased muscle mass by 8% and lost 3% more fat than the non-wheyers.
6. Red Hot Chilli Peppers Diet
The hotter the chilli the greater the fat burning potential. Chillies contain capsaicin, which not only protects against prostate cancer and maintains a healthy heart, but also increases metabolism so much that it strips fat off. If you want super hot, go for Scotch Bonnets or Bird’s Eye chillies.
7. Pistachio Nuts – Oily Nuts That Help You Lose Weight
The classic party nut. Pistachios are high in lean protein and they also curb the effect of carbs on your blood sugar. This means that eating pistachios helps to keep your waist slim. These make an ideal snack.
8. Cereals, Oat and Dried Fruits
Breakfast cereals such as Weetabix, Shreddies oats and muesli all help to keep weight down. A study by the National Weight Control Registry found that people that lost weight and kept the weight off were more likely to eat breakfast cereals rather than any other breakfast. Cereals are release energy slowly meaning that you are less likely to snack on junk foods before lunch. Add a generous helping of milk to feel fuller longer.
9. Cottage Cheese, the Bodybuilders Favourite Cheesy Protein
Another favourite of bodybuilders and athletes. 200g of cottage cheese contains as much protein as a small steak, and it also contains casein. This means that cottage cheese is a slow digesting food, meaning that you are less likely to overeat later in the day if you eat cottage cheese for lunch. It also makes a great snack if you have an intense training schedule.
10. Grapefruit for Sharp Weight Loss
Finally some fruit! The 5 a day rule is healthy, but does not generally help us to keep the fat off. Ideally you should eat one and a half grapefruits a day, split into 3 snacks. Grapefruits are high in vitamin C, which actually dilutes fat, making it easier the flush fat from your system. Researchers at Louisiana State University found that people who ate grapefruits regularly lost on average 4 pounds more over a 12 week period than other diets.
Daily Fat Burning Diet
With a little imagination you can consume all of these foods in one day, which will provide you with an excellent muscle growth / fat reduction diet.
Breakfast: Start the day with muesli and a grapefruit
Morning snack: Cottage cheese makes a good morning snack as it requires no preparation.
Lunch: Extra hot mince beef chilli, with extra kidney beans. For dessert eat a fat free yoghurt.
Afternoon snack: If your energy levels start to wane, grab a bag of pistachio nuts and munch your way through them. This should keep you going through to dinner. Have a whey protein shake too.
Dinner: Soup of the day, followed by baked salmon served on a bed of watercress and rocket.
Post workout (any time of day): Whey protein shake.
This meal plan includes all the fat burning superfoods on the menu, and combined with regular weight training sessions almost guarantees that you will build muscle and burn fat. Enjoy.
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4 Responses to “10 Foods For a Fat Burning Diet”
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I’m not trying to lose a lot, just the excess I don’t want, and I actually think that this meal plan might work for me! Thanks!
Fantastic list of fat burning foods. I’m currently on the fat loss phase of my diet plan. And I’m always on the lookout for new foods to add to my plan.
I love cottage cheese but always though it was too fatty to eat when your trying to lose fat. I’m going to think about adding it to my diet now thanks!
My belly is getting big. I ve reduce taking food at night n yet don’t see any improvement. What shall be the best way to reduce my tummy. My bmi is 25. Pls advice
Hi Raj, you probably need to alter your diet to ensure that you eat a good balance of protein, fats and carbs. Reducing what you eat in the evening is just one step to losing tummy fat. You need to eat a lean diet and exercise on a regular basis. Compound weight training is ideal for losing weight.