Disadvantages of dieting= cutting back on pizza and ice cream. Perks = a smokin’ hot, happy and healthier you. But dieting doesn’t mean you have to go hungry! There’s a whole heap of fat-burning foods that are packed with nutrients to keep you full and fueled on your weight-loss journey. Sure, avocados and grapefruits alone won’t make you shed the kilos, but they sure can help speed up the pace. Here, 10 of the best fat-burning foods of all time!
The good ol’ Aussie favourite. Avocados are full of fibre and monounsaturated fats, which helps you stay fuller for longer. Also, they’re a great source of potassium, which helps reduce water retention and bloating #bonus. And because we’ve been hearing a bit of gossip as to whether they are dense in calories or not, the official recommended serving size is a ⅓ of an avocado. Avo on toast, anyone?
Nuts (and nut butter)
Who doesn’t like a generous dollop of nut butter on toast (wholemeal, naturally)! With a combo of healthy fat, fibre and protein, nuts are a great way to keep you energised and satisfied. A handful of nuts (that’s about 30g) or two tablespoons of nut butter is the beneficial daily recommended intake according to Nutrition Australia
. A handful of whole almonds, for example provides 68% of healthy monounsaturated and polyunsaturated fats, a moderate amount of protein and about 4.5 grams of fibre. Also, nuts like walnuts also contain omega-3 fatty acids that help curb inflammation.
Poaches, boiled or scrambled, eggs are on the best sources of protein and healthy fats. Eggs are the perfect meal choice after or before a workout, as they help keep you satisfied and energised, so you can maintain muscle while burning fat. Eggs naturally contain choline, which supports brain health, as well as DHA (docosahexaenoic acid) which helps target inflammation. Luckily, eggs are an instant portion control, one large eggs has about 70 calories (about 4.75g of fat), so you can keep on track of your meal-plan. Just keep an eye out on those portions.
We get berry excited about berries! Colourful raspberries, blueberries and blackberries are all packed with anti-inflammatory antioxidants that help support our immune system. What’s more, is that these sweet treats are loaded with fibre, so they not only help improve satiety, but they also reduce cravings as you’re burning fat. Bonus: They’re rich in vitamin C and K and magnesium, which helps detox your body.
Pink Grapefruit has been part of the health-conscious diet for yonks! Why? Pink grapefruit contains a reddish pigment called lycopene, along with other powerful compounds that all work together to block fat absorption and boost the metabolism. It’s also high in antioxidants including vitamin C and beta-carotene to support healthy immune system function. Not to mention, it’s loaded with fibre at three grams per fruit.
Sure, you can’t expect to KG’s to slip off while sipping on green tea all day erryday. But, research
shows that Green tea can fire up your body’s fat-burning capabilities by speeding up your metabolism. Green tea is an excellent source of a polyphenol known as epigallocatechin gallate, or EGCG. Consuming EGCG-rich green tea regularly daily, can help stimulate fat loss by helping break down fat instead of muscle. High in antioxidants, make sure your Green tea is the brewed type - supplements and extracts can harm your liver instead of doing good.
That tingly sensation you get when you bit down on hot chillies? That is the work of your new BFF, capsaicin. Capsaicin, the compound that makes chilli peppers hot, revs up your metabolism making you burn fat quicker. But let’s be real, eating a handful of chillies daily (holy smokes!) won’t make you lose five kilos any sooner than normal, but it can support a higher metabolic rate. Also, the hotter the chilli, the greater amount of capsaicin it contains. Watch out for touching your eyes!
Forget whatever you think you may know about carbs and listen up! Carbs are your body’s go-to fuel source. Without them you’re basically a hardly-energised robot. People often cut out carbs for weight loss, but regularly eating complex carbs (think oats, buckwheat, brown rice, etc) can actually help your metabolism. How? Your body works more efficiently when you’re well fuelled. So the next time you’re craving a slice of toast, look for breads that are 100% whole wheat or 100% whole grain, and don’t listen to anyone else!
Raw, steamed, sauteed or boiled, eating spinach regularly can help speed up your weight-loss journey by 43 percent according to a study published in Science Daily
. Spinach is rich in lipoic acid, a compound that helps transport blood sugar into our cells, so it can be burned for energy instead of stored as fat. But it’s not just spinach that works wonders, dark leafy greens are loaded with iron, (1.6mg in two cups of raw spinach), which supports efficient oxygen transport throughout your body.
Beans and Legumes
Beans, beans the magical fruit! Beans and legumes are a great source of protein (7grams in half a cup of black beans) to help build muscle, burn fat and keep you fuller for longer. They’ve also got an enormous dose of both soluble and insoluble fibre, to help balance blood sugar levels and prevent any spikes for a slower, steadier energy burn. Fibre also helps things move more efficiently through your digestive system, supporting digestive health.