You probably already know about certain foods can boost your metabolism and help you burn body fat at a faster rate. These fat burning foods create a thermogenic effect. If your main goal is to lose weight, but the results are coming as quickly as you’d like, perhaps you’re eating the wrong or less than optimal foods.
Food is readily available to the majority of people in the modern world. It’s easy to pick up a snack or a quick meal that satisfies out hunger, but might not be the best choice for health. The BMI (Body Mass Index) average is increasing and has been increasing for years.
In order to reach your bodyweight goal, you should make a practical diet that you can easily stick to. This means following a diet with optimal various foods and food groups that make the perfect combination of delicious and healthy. The following listed foods are everyday foods that you can put into your daily diet regime in order to boost your weight loss process.
1. Grapefruit
Grapefruit doesn’t often make it on shopping lists, but it should–it’s a fat-burning powerhouse. According to studies, the long-standing myth that grapefruit promotes weight loss is myth no more.
In one study, researchers found participants who ate grapefruit for six weeks lost a full inch off their waistlines. In another study conducted on 91 obese individuals, researchers found participants who ate half a fresh grapefruit before meals lost 3.5 pounds over a 12 week period. There are numerous other studies that have reached these same findings.
Along with activating fat burning hormones, grapefruit has been shown to keep people feeling full by suppressing appetite. If you don’t have time to eat a whole grapefruit, you can always make fresh grapefruit juice and take it on-the-go.
2. Organic Raw Apple Cider Vinegar
Acidic foods can increase the rate at which your body burns carbs via the thermogenic effect. They can also give your metabolism a good boost, which can lead to further weight loss. Apple cider vinegar is no exception. Moreover, the enzymes found in apple cider vinegar help digest food and regulate blood sugar levels.
Aside from adding apple cider vinegar to a salad, you can also simply add a spoonful to a glass of water to drink about 30 minutes before eating. When it comes to what brand of apple cider vinegar you use, rather than using a crystal clear vinegar, you’ll want to use one that looks murky and has a cobweb-like substance floating in it. This is actually desired as it shows that it’s completely organic. It’s called the “mother” and it contains beneficial compounds (including beneficial probiotics).
2. Cruciferous Vegetables
Not only are cruciferous vegetables like kale, cauliflower, and brussel sprouts, bursting with beneficial ingredients, they can also be added to a meals for a flavor boost. Cruciferous vegetables are recommended by many nutritionists and are included in many diets because they’re some of the most nutritionally dense vegetables around. When it comes to nutrition, you’re getting more bang for your buck–the high nutritional content and low caloric content makes for quite a bargain.
3. Green Tea
Green tea contains caffeine and other substances and beneficial nutrients which make it very popular with tea enthusiasts–it’s one of the most popular teas in the world. It contains epigallocatechin gallate (EGCG), a compound scientifically proven to boost metabolism.
It also contains powerful antioxidants that support norepinephrine in the brain that send signals to your body to start breaking down fat cells and use what is on your body for fuel.
Drinking green tea can boost your fat-burning metabolism.
4. Hot Peppers
Hot peppers, especially the red kind, are some of the most well-known foods when it comes to metabolism boosting. They contain a compound called “capsaicin” that gives them their fire-like flavor and heats up the body, engaging your metabolism and helping burn off calories via the thermogenic effect.
Capsaicin is present in fresh, pickled, and dry peppers, as well as flaked pepper spices like cayenne and red chilli spice. Weight loss experts recommend adding them to soups, sauces, and rice dishes to boost your diet’s fat-burning potential.
If you don’t like spicy food, you can still benefit from chili peppers. A recent study from the University of Caifornia found that peppers with a compound called dihydrocapsiate also helped study participants burn fat. Dihydrocapsiate is a non-burning (i.e. non-spicy) form of capsaicin which increases the body’s ability to oxidize fat. Researchers recommend making it a regular part of your low-calorie diet if you don’t prefer spicy dishes. This will help you benefit from the natural fat-burning properties of chili peppers without setting your mouth on fire.
5. Oats
Oats are high in fiber, and it cost takes more energy for your body to digest fiber-rich whole foods.
Dietary fiber also helps regulate your appetite, giving a lasting feeling of satiation and helping ward off hunger. This makes you less likely to reach for snacks, especially in the hours between breakfast and lunch.
Experts recommend eating oatmeal for breakfast, but watch out if you’re buying quick-cooking or instant oatmeal. Many of these products contain added sugar, which will neutralize any healthy fat-burning effects.
Instead, reach for unsweetened whole-grain oats and add some honey or fresh fruit to boost its flavor appeal. Pair it with protein-rich nuts and you’ll have a healthy breakfast.
You can also sprinkle oat bran on your soups, salads and stir fry dishes to give your body an internal workout.
6. Turkey or Chicken
Turkey and chicken are both lean, low-fat sources of protein. They, too, fire up your metabolism via the thermogenic effect. Because turkey and chicken are both low in fat, they’re also lower in calories than meats like beef and pork. It’s a win-win situation, which gets all the nutrients and benefits of meat from fewer calories, all while burning more energy during digestion.
However, turkey and chicken both come with an important caveat. If you want to maximize their fat-burning potential, it’s important to remove the skin. Poultry skin is high in fat and will alter the nutrition content of the meat. Get rid of it, and flavor the meat with spices or low-calorie, low-sugar sauces for added flavor.
7. Fish
Certain types of fish are high in omega-3 fatty acids, which promote fat loss. The dietary action of omega-3 fatty acids is similar to that of protein–it forces your body to naturally burn more calories while helping you keep your appetite in check throughout the day.
Fish is a great choice at lunchtime. The earlier in the day you eat it, the longer you will benefit from its appetite-regulating properties.
Fish also reduces your risk of heart disease, reduces cholesterol, and can help relieve arthritis and joint inflammation.
The high omega-3 content is also linked to mood-boosting effects and fighting off cognitive decline and disease.
A can of water-packed tuna has about 90 to 120 calories, which isn’t much considering its nutritive benefits. Certain fish such as salmon, mackerel and albacore tuna are all very high in omega-3 fatty acids. Avoid mercury content by choosing organic or sustainably sourced products rather than their mass-produced counterparts.
8. Cottage Cheese
Cottage cheese can enhance any meal. It is also rich in vitamin D and calcium, as well as containing a multitude of healthy polyunsaturated fats. This is why cottage cheese is included in almost every tasty low-fat diet.
Add an ounce or two to salads or soups to reduce fat producing enzymes and increase the breakdown of body fat. One tablespoon has only 1 gram of fat and 22 calories, making it a great choice for managing your weight.
Cottage cheese is also easy on the digestive system of those who are lactose intolerant.
Conclusion
The best solution for health and weight loss I a diet that includes the best foods, some of which are identified in this article. Losing weight is never easy, but the process can become more delicious thanks to these tasty fat-burning, metabolism-boosting foods.
Over time, these foods can be implemented into a long-term dietary routine that can be followed for years.
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