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Top 10 Fat Burning Foods

Monday, April 20, 2009
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Would you like to become a multi-millionaire, or perhaps the richest man on the planet?
Well, we have one suggestion on how you could achieve that title.

Do you know the value of discovering a product that would help anyone who was overweight burn fat calories faster, better and on demand? It's a sure path to the ultimate prize. Therein lies our suggestion for an invention, but not a recommendation for healthy living.

Can you imagine being that person? You'd be king of the weight loss universe. You'd be able to eat anything you ever wanted; in whatever quantities you felt like and never have to worry you'd gain an extra oz.!

But, We're sorry to bust those dreams, Buster. There is no such thing as a free ride or a fat burning powder. Yet!

In the meantime, all we can do is recommend certain foods which when eaten in moderation will enable you to burn calories faster.

What are fat burning foods?
Fat burning foods are rich in fiber and protein and are poor in fat. Protein foods do use more energy to digest than carbohydrates or fats. The protein content of these foods boosts your metabolism and increases the rate at which your body burns stored fat.  Fiber also provides high satiety value, so you feel fuller, longer.

Tip: If you can't find these foods in your kitchen right now, simply add them to your grocery list.

By the way, do you know what percentage of your calories consumed are coming from fat. The Health & Diet Assessment tools on the NutritionVista site can help you break down your percentages. A healthy level is one where less then 30% of total calories consumed daily come from fat.

Top 10 Fat Burning Foods:

Whole grains:
Whole grain breads and cereals are a great source of fiber. They generally take longer time and more energy to digest. Try having a bowl of whole grain cereal with skim milk for breakfast, and combining two fat burning foods that will give your morning a fat burning boost.
 
Beans:
Beans are low in fat and high in quality protein. They also have the added bonus of soluble fiber's disease-preventing qualities. The soluble fiber traps bile and lowers LDL cholesterol (bad) without affecting HDL cholesterol (good)
So, load up on a serving of beans for lunch or dinner.

Hot chilies:
Chilies are full of vitamins. The compound capsaicin present in chillies temporarily stimulates your body to release some stress hormones, which boost up your metabolism and cause you to burn more calories. But limit your intake to 1-2 in a day as they may cause heart burn themselves.

Lean meat:
The leanest meat pieces are excellent sources of protein with low fat content. The protein helps boost your metabolism, lose fat and build lean muscle tissue so you burn more calories.

Low fat dairy products:
Low fat yogurt or milk can boost weight loss due to their calcium content, this according to a study in the April issue of Obesity Research. They also contain a hunger suppressant protein called casein that helps reduce hunger pangs. Another study published in 2008 in the Journal of Nutrition & Metabolism showed that consuming a lot of low fat dairy foods might help people who are trying to control/lose weight so as to burn more fat and consume more calories without putting on excessive kilos.

Eggs:
Eggs are also a good source of high protein. So start having eggs for breakfast as research shows that the morning meal fires up your metabolism and increases your energy levels to tackle the day ahead or your morning workout. In case of high cholesterol levels you may want to consult your physician or doctor before including it in your diet.

Green tea:
Green tea has been known as a health drink for years. In addition to providing a low calorie alternative to sugary sodas, cold coffees and frappacinos (and saving on calorie intake), green tea contains comparatively less caffeine. Green tea also has a high amount of catechin and polyphenols which give your body a small boost in burning up calories. Catechins appear to prevent absorption of fat and to stabilize glucose levels in the body.

Green leafy vegetable:
Green leafy vegetables are packed with vitamins and minerals and fiber. The fiber helps to burn fat. It also increases satiety and gives a feeling of fullness.

Berries:
Berries are a powerhouse of nutrition - full of vitamins and minerals. The fiber found in berries makes them a fat burning food

Almonds:
Almonds are a fatty food but they can help burn fat from your body. They are loaded with vitamins, minerals, and antioxidants and the heart healthy fat.  They are also a good source of fiber and protein. Nuts also help your body maintain good levels of fat burning hormones; as well as help control your appetite and cravings so that you essentially eat less calories overall, even though you're consuming a high-fat food.

So put on your invention hats, and when you next go buy groceries, start by buying and preparing these healthy fat-busting foods.

Aah! And yes, when you next sit down to eat some of these foods, watch those portion sizes, or they will add up.


By. Smita Singh, Dietitian, www.NutritionVista.com

 

NutritionVista

User Comments

21 October, 2010 | Ranjana Sharma | Reply

Ranjana Sharma A new study published online on Sept. 29 by The American Journal of Clinical Nutrition suggests that people who consume several servings of whole grains per day while limiting daily intake of refined grains appear to have less of a type of fat tissue that plays a key role in triggering cardiovascular disease and type 2 diabetes,
Researchers at Tufts University observed lower volumes of Visceral Adipose Tissue (VAT) in people who chose to eat mostly whole grains instead of refined grains. VAT volume was approximately 10 % lower in adults who reported eating three or more daily servings of whole grains and who limited their intake of refined grains to less than one serving per day.
Visceral fat is more closely tied to the development of metabolic syndrome, a cluster of risk factors including hypertension, unhealthy cholesterol levels and insulin resistance that can develop into cardiovascular disease or type 2 diabetes.

19 October, 2010 | Shalabh Verma | Reply

Shalabh Verma Hi,
I would like to know about fat substitutes (like olestra or simpless).Are these safe and healthy?

22 October, 2010 | Sangeetha Narayana Swamy | Reply

Sangeetha Narayana Swamy Hello Shalabh,

Fat substitutes are emulsifiers or lipid analogs. Our body can neither hydrolyze or absorb them in the same way as normal fat. That is the reason they give very few calories.

There is no harm in consuming them in limited quantity. If you are looking at weight loss or improving your cholesterol levels then it is always good to consume whole grains and pulses, lots of veggies and fruits, low fat dairy and products, good fats and keep away from junk and greasy foods.

19 October, 2010 | Sara Mohan | Reply

Sara Mohan Hi,
I would like to know what is meant by the term "empty calories".I have heard it many times but don't know what does it mean from nutrtional point of view.Thanks.

22 October, 2010 | Vijayalakshmi Iyengar | Reply

Vijayalakshmi Iyengar Hello Sara, When people eat foods rich in refined carbs, sugars or very high fatty or fried foods they get only calories from it and it is referred to as `Empty calories’- foods that give mainly /only calories and no other major nutrient. What we should eat is a good healthy diet that is a good blend of all nutrients. For example if a person is on coke and fries his meal has only empty calories.
So if you eat plenty of fruits , veggies , high quality carbs and protein and ofcourse plenty of water you will have a nutrient dense diet.

04 October, 2010 | Meenal Joshi | Reply

Meenal Joshi Tips that would help us maintain a healthy weight-

1.Eat more plant foods, including fruits, vegetables and whole grains.
2.Reduce intake of animal foods, which are also the natural source for cholesterol.
3.Substitute healthy plant fats in place of saturated and trans fats.
4.Limit sweets and salt.
5.Drink alcoholic beverages in moderation, if at all.
6.Control portion sizes and the total number of calories you consume.
7.Include physical activity in your daily routine.

01 October, 2010 | dating agency | Reply

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21 August, 2010 | london introduction agencies | Reply

london introduction agencies Thank you for the post. I just about passed your blog up in Google but now I'm glad I clicked the link and got to browse through it. I'm definitely better informed now. I'll be telling my buddies about your site. They'll definitely get a kick out of what I just read too. LOL.

20 August, 2010 | Hamsa | Reply

Hamsa Most of the foods mentioned here are something that we eat everyday. I do not understand why we still do not lose weight?

21 August, 2010 | Poonam Vaswani | Reply

Poonam Vaswani Hello Hamsa,
I agree these are common foods and they are generally present in our diets. However, a lot depends upon portions sizes and other foods you eat. eg while almonds are good, if you eat too many of them they give you too many calories. The effect thus gets reversed. Similarly, if beneficial fats replace unhealthy fats they are good, but if they are eaten in addition to usual fats they add to caloric intake. So you've got to also be careful of your overall diet also.

07 June, 2010 | Kanika Jain | Reply

Kanika Jain As aptly written in article,these foods do help in fat burning but at the same time, dont forget to watch out for portion sizes and do adequate physical activity to achieve desired weight goals.

Kanika Jain
Dietitian
NutritionVista

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