Dieting and weight loss go hand in hand. Everyone wants to lose weight, however conventional diet and weight loss can be difficult and time consuming. Most people become bored or lose the motivation to stick with their weight loss plans. However, there are ways to augment your weight loss. The object of weight loss is to burn the excess fat off your body. To speed up your weight loss goals you need to target the fat, by including fat burning foods within your diet. Foods that burn fat have a thermogenic effect on the body causing an increased metabolic rate. All foods have a thermic effect on the body because it requires energy to digest it however, not all foods have the same thermic effect. Consume foods with higher thermic effects to boost your metabolism and burn more calories and fat throughout your day. Here you can find a list of fat burning foods to include in your diet.
Chicken-Chicken is high in protein, which boosts your metabolism. The body burns calories when digesting and breaking down protein. Plus protein is vital for many process throughout the body especially muscle growth. Avoid breaded, fried or crispy chicken because they add additional fat and calories.
Salmon- Salmon like most seafood is loaded with protein and omega 3 fatty acids. Omega 3 fatty acids lower leptin levels in the body. Leptin is a protein hormone that regulates energy levels, appetite, and metabolism. Lower leptin levels increases metabolism to burn more calories. Salmon also protects the heart and reduces the risk for heart disease.
Turkey- Turkey is another meat packed with protein, however turkey is naturally lower in fat than chicken. Avoid cooking with butter or additives that can add calories.
Beef (lean beef)- Beef is loaded with protein however depending upon the cut will determine the leanness and fat content. Additionally beef contains iron, which is vital for creation of hemoglobin.
Sardines-Sardines are high in protein and omega fish oil. This helps to burn fat and build muscle, although sardines are more widely consumed in Europe than in the US.
Eggs- Eggs are loaded with protein no matter which way you eat them. Additionally they have B12, which is a mood and energy enhancer but also aids in the destruction of fat.
Tuna- Tuna is filled with protein as well as reduces the leptin in the body which increases metabolism. This helps the body to burn fat and calories more efficiently.
Pork- The protein pork requires greater amounts of energy for the stomach to digest it therefore having a thermic effect on the body. However, lean pork is required to stimulate this process and burn fat.
Skim Milk-Skim milk contains calcium which is a metabolic trigger to burn calories. Skim milk is also a rich source of complex carbohydrates, which helps to lower insulin levels after eating. Lower insulin levels decrease the body’s necessity to store fat.
Green Tea- Green tea contains EGCG, a chemical, which stimulates the brain and nervous system to burn calories. It acts like caffeine within the body without the increase in heart rate. Additionally green tea contains several antioxidants, which reduce the risk for certain cancers and lowers cholesterol levels.
Black Coffee-Coffee contains caffeine, which increases the heart rate as well as the metabolic rate to burn calories. Avoid adding sugar, cream or milk to your coffee to leave out the extra calories. Additionally, drinking coffee in moderation is recommended since it can have a diuretic effect as well as have addictive effects on the brain.
Oats-Oats are loaded with fiber, which really boosts the metabolism because they are broken down very slowly in the stomach. Additionally oats are a good source of selenium, which is an antioxidant that boosts energy and immunity by increasing the number of antibodies. Oats are a great breakfast food because it keeps insulin levels low, which boosts metabolic rate and increases calorie burn.
Whole Grains- Whole grains are complex carbohydrates that are loaded with fiber. Whole grains keep the metabolism high by keeping insulin levels low after a meal. Lowered insulin levels decrease fat storage because the metabolism burns more calories.
Edamame- Edamame also known as soybeans are high in protein, vitamin C, iron, and calcium. They are a great vegetable because the have zero grams of saturated fat.
Beans- Beans are a vegetarians alternative to meat. Beans are loaded in protein and high in fiber. This increases the metabolism and burns more calories throughout the day.
Broccoli- Broccoli is a great vegetable to keep abundant in your diet. It is rich in calcium, vitamin A, vitamin C, folic acid, and fiber. It contributes to fat burning by boosting metabolism. It is full of antioxidants and decreases the risk of certain cancers and heart disease.
Jalapenos/ Habaneros/ Cayenne Chiles- If you like spicy food then these three peppers are all you need to spice up your meal and raise up your metabolism. Capsaicin is the ingredient contained in these peppers that will spice up your fat burn. It speeds up the heart rate while increasing your metabolism. It has been said that by adding one spicy meal to your diet a day you can increase your metabolism by 25%.