Fat Burning Foods

The term “fat burning foods” has been repeated a lot in weight loss circles in recent years, and you may have wondered what it’s all about.

Is it true that eating certain foods can actually make you burn more fat and lose weight?

Fat burning foods are those that are believed to have “thermogenic” properties – which means they generate heat and stimulate your metabolism to work faster and more efficiently so you burn more calories and ideally, stored fat.

That doesn’t mean you can eat these foods and magically drop a few sizes overnight, of course. (Don’t we all wish it were that easy?!)

Obviously, common sense is needed, along with a balanced diet and regular exercise. Fat burning is more about what you do on a regular basis rather than little things you do occasionally.

Still – if including a few of these “thermogenic” foods can help you burn a few extra calories, why not include them?

Not only are these foods good for you, they are also incredibly flavorful, which is a great way to spice up your diet and make fat burning a delicious endeavor.

Below is a list of the foods best known for their fat-burning power:

Power Fat Burning Food #1 – Green Tea

Oh yes, most of us have heard about the benefits of green tea when it comes to weight loss, but it also has the added benefit of promoting good health.

The reason it’s great for boosting your metabolism is because of a compound called epigallocatechin gallate (more commonly known as EGCG). This compound is a strong antioxidant that also stimulates your brain and central nervous system and triggers a thermogenic effect in the body.

Most experts say that an average of 3 cups of green tea a day should be enough.

Green tea does contain caffeine, so if you have a sensitivity to it you may want to reduce your intake or try decaffeinated green tea; but keep in mind that caffeine does play a role in thermogenesis so the fat burning effect may be reduced.

Power Fat Burning Food #2 – Beans

Beans are packed with protein AND fiber, which helps your body burn more fat for two reasons. First, your body has to work harder to digest protein, which helps boost your metabolism as your body expends more energy in the digestion process.

Secondly, both protein and fiber help slow the rise of blood sugar (glucose), which means your body will convert less sugar into stored fat.

An added bonus for beans: the high fiber content encourages regular elimination, which helps flush toxins out of the body so your whole digestion system works more efficiently.

Power Fat Burning Food #3 – Lean Protein

Your body has to work much harder to digest protein than it does to digest carbohydrates and fat, so you actually burn more calories as your body is digesting the protein you eat.

Therefore, eating lean protein is a great way to steadily boost your metabolism and burn more fat. Good sources of protein include turkey, chicken, beef and pork (obviously, the leanest cuts are best).

Power Fat Burning Food #4 – Fish

Omega-3 fatty acids help lower your levels of a hormone called leptin, and lower levels of leptin are believed to increase metabolism and stimulate the fat burning process.

Fish is an excellent source of omega-3 fatty acids, especially salmon, mackerel, trout, herring, tuna, and sardines. If you can’t stand the taste of fish, you might consider taking fish oil in supplement form; they even come in “odorless” varieties so you don’t keep burping the taste of fish all day.

A word of warning: taking too much fish oil can result in some unpleasant digestive symptoms, and fish oil also has a thinning effect on the blood so be sure to check with your doctor if this may be a problem for you.

If you can’t eat fish, other good sources of omega-3 fatty acids are flaxseed and flaxseed oil (which also comes in supplement form).

Power Fat Burning Food #5 – Hot Peppers

Capsaicin is a nifty little chemical in hot peppers that can boost your metabolism by as much as 25%! When your metabolism is running at top speed, you burn more calories.

There are many different varieties of hot peppers, and they vary widely as far as heat index goes, so experiment carefully. Some of the milder choices are jalapeno, anaheim and cayenne peppers; some of the hottest are habanero, thai, and ghost peppers.

By the way, mustard also has thermogenic properties, so if you like just a little bit of spice without incinerating your taste buds, mustard might be a more palatable option for you than hot peppers.

Power Fat Burning Food(s) #6 – Garlic and Onion

Both garlic and onion help break down fat deposits in the body, can help lower cholesterol, and they also help thin the blood, improve circulation and prevent blood platelets from clotting together. They are also reported to help lower blood pressure, fight infection, and more.

Best of all, they are so easy to incorporate into virtually any meal. If you don’t like the strong flavor of garlic and onion, they do come in supplement form.

Power Fat Burning Food #7 – Apple Cider Vinegar

Apple cider vinegar is also touted as a great health remedy, and is used by alternative health practitioners to treat many different ailments including sore throats, sinus infections, skin irritation, allergies, heartburn, gout, and more.

It’s even reported to help lower cholesterol, so it’s no surprise that it helps dissolve fat deposits too.

Most guidelines recommend 1 to 2 teaspoons of apple cider vinegar in a full glass of water before each meal. Apple cider vinegar has a very strong flavor that’s hard to swallow for some people, so you may want to follow with more fresh water as a chaser.

(Added bonus: drinking so much water before a meal should keep you feeling fuller so you eat less.)

Power Fat Burning Food #8 – Ginger

Ginger has great metabolism-boosting potential due to its strong thermogenic properties. It is well known for its anti-inflammatory, anti-nausea, and anti-viral benefits – and is even used as a medicinal remedy for many different ailments.

As far as metabolism goes, it opens blood vessels, boosts your body temperature and improves circulation, all helping to raise your metabolism and burn more fat.

Ginger root is available fresh and can be grated and added to food, or you can also get it in supplement form.

Power Fat Burning Food #9 – Bananas

You may have heard that bananas are one of the most fattening fruits, but you may want to take another look at them. A medium-sized banana has approximately 100 calories, less than one half gram of fat, and just under 20 grams of carbohydrates.

Not bad for a healthy snack, right?

Even better, bananas may help you burn more fat because they are a good source of “resistant starch”.

This is a unique type of starch that is reported to decrease the amount of carbohydrates that are converted by your body for fuel. The result? Your body in turn begins burning more stored fat for fuel.

Even better, bananas are rich sources of fiber, potassium, vitamin C, vitamin B6, and manganese, making them one of the most nutritious fruits.

Power Fat Burning Food #10 – Cabbage

Don’t worry, I’m not going to tell you to ingest a few gallons of cabbage soup every day, but cabbage does have its merits as a nutrition-booster and fat burner.

Cabbage is rich in Vitamin C and beta-carotene, for starters. Vitamin C especially plays a key role in fat burning because it helps your body produce carnitine, and carnitine helps the body burn more fat for fuel.

Cabbage is also loaded with fiber which encourages regularity and keeps everything “moving” in your digestive system.

Power Fat Burning Food #11 – Eggs

Remember we explored the fact that your body has to work harder to digest protein so it helps boost your metabolism and burn more fat? Eggs are loaded with protein!

Yes, they also have cholesterol, but researchers are now discovering that eating cholesterol rich foods does not necessarily impact your blood cholesterol levels.

Instead, they are targeting dietary fat, especially the unhealthy kinds, like saturated fats and partially hydrogenated fats (otherwise known as “trans fats”).

Even so, if you’re still worried that eating eggs would send your cholesterol skyrocketing, you could cut out the yolks and eat just the whites (all of the cholesterol in an egg is within the yolk).

Or, try one of those egg substitutes you can buy in the supermarket; they are made just from the egg whites and no yolks.

Power Fat Burning Food #12 – Whole Grains

Are you surprised to know that carbohydrates like whole grains can help you lose more weight? Whole grains are helpful in this respect because of one thing and one thing only: FIBER.

Foods high in fiber are digested more slowly than simple carbohydrates like white sugar, white rice, and foods made from white refined flour like white bread.

Remember, when you eat simple carbohydrates like these, your blood sugar rises dramatically.

In response, your pancreas releases a flood of insulin, which sends a signal to your body that you have enough energy for fuel and it’s time to start storing the rest of the sugar as fat!

Eating whole grains can help you avoid this downward spiral by slowing digestion and reducing the amount of insulin that is released into your bloodstream.

Therefore, less fat being stored, and more fat being burned.

Power Fat Burning Food #13 – Citrus Fruit

Citrus fruits like oranges, grapefruits, lemons and limes are rich in Vitamin C, which has a liquefying effect on fat and cholesterol deposits and flushes them out of the body.

Beyond citrus fruits, there are also a few vegetables that are good sources of Vitamin C, including asparagus, brussels sprouts, cabbage, and green peppers.

Power Fat Burning Food #14 – Olive Oil

How can a fat like olive oil help you burn more fat? It seems impossible but many studies have been done on the health benefits of olive oil, and it is touted as one of the healthiest oils available.

Part of the reason is that it helps reduce “bad” cholesterol (LDL), also has anti-inflammatory properties, and is a powerful antioxidant – all of these things make it a heart-healthy food.

For fat burning benefits, olive oil has been shown to stimulate “uncoupling proteins” in fat deposits, which controls the amount of energy expended through heat production (thermogenesis).

This helps boost the metabolic rate, which means more fat burned.

(Keep in mind that olive oil is high in calories so don’t ingest gallons of it thinking it will make you lose weight – a little bit goes a long way.)

If you have a choice in olive oils, always go for the “extra virgin” variety – it’s the least refined and therefore retains the most nutrients.

Power Fat Burning Food #15 – Oatmeal

Oatmeal is another surprising food with fat burning properties, mostly due to its high fiber content. The soluble fiber in oatmeal is known to reduce LDL cholesterol (LDL is the “bad” cholesterol, HDL is the “good” one).

Finally, oatmeal is a good source of antioxidants which can reduce your cancer risk.

However, for best results you may want to stick with whole rolled oats rather than instant oatmeal, which is usually high in added sugar.

Power Fat Burning Food #16 – Avacado

Avacados are high in fat, but it’s the good kind of fat that our bodies need, monounsaturated fat – the same kind found in olive oil.

They are also high in potassium, vitamin E, and they have cholesterol-lowering properties. The high fat content helps keep you feeling fuller longer and contributes to a faster metabolism, helping you burn fat.

Avacados do have a unique flavor that may take a little getting used to, but it’s also very easy to “hide” avacado in sandwiches, salads and other dishes.

You can even mash it and use it as a spread in place of mayonnaise (guacamole). You could even blend it into a fruit smoothie and not taste it at all!

Power Fat Burning Food #17 – Berries

Berries are deceptively sweet, yet have some of the lowest sugar content compared to other fruits, and they are rich in antioxidants and vitamins.

Best of all, they contain a form of fiber called pectin that can help block the absorption of fat, in turn helping to boost metabolism.

Power Fat Burning Food #18 – Parsley

Parsley doesn’t get enough credit – it’s mostly used as a garnish but has a ton of health benefits.

First, it’s a good source of vitamins K, C, A, and even contains small amounts of iron and folic acid.

It has also been reported to help prevent tumors, lower blood pressure, and cleanse toxins from the body.

How does parsley help you lose weight? First, it’s a natural diuretic, which means it helps release excess water from the body.

It promotes healthy digestion and prevents gas buildup (a common problem if you’re eating more vegetables and beans than you are used to) and also improves circulation.

Power Fat Burning Food #19 – Cruciferous Vegetables

Cruciferous vegetables are great aids in fat burning. They are low in calories, high in fiber, and contain cancer-fighting agents.

Some common cruciferous vegetables include: broccoli, cauliflower, brussels sprouts, cabbage, kale, radish, and turnip.

Some of these are also considered to be “negative calorie” foods – which means your body burns more calories digesting them than you absorb from eating them.

Power Fat Burning Food #20 – Water

Drinking plenty of water is a key component of weight loss, for a number of reasons.

First, if you don’t drink enough water, your body tends to retain what little water it does have so it can protect vital bodily functions.

Simply by drinking adequate water each day, your body easily releases any excess and you will notice that your hands, feet and belly are less bloated as a result.

Drinking plenty of water also helps reduce your appetite so you eat less, especially if you drink a glass of water before each meal.

Finally, all of your muscles and organs need water to function properly, including your liver which is the organ responsible for fat metabolism. When you’re dehydrated your liver cannot function as well, which means you burn less fat.

Experts say that drinking cold water is more effective for weight loss because your body has to work a little harder to absorb it so you end up burning more calories.

It’s not a substantial amount of calories though, so if you prefer water warm or at room temperature, go for it – the most important thing is to drink the water in the first place no matter the temperature.

For most people, 64 ounces of water daily is an adequate amount, but you will need to increase that if you are overweight, live in a hot, dry climate, or if you exercise at high intensity.

Power Fat Burning Food #21 – Cinnamon

Did you know that even a small amount of cinnamon can help your body metabolize sugar more efficiently – not to mention help stabilize your blood sugar levels?

This can help you burn more fat because the more sugar your body burns off, the less that gets stored as fat. Cinnamon also has thermogenic properties so it helps boost your metabolism, and it is also reported to help lower cholesterol when taken in small daily doses.

Not to mention it’s delicious and can be used in many different ways, including drinking it in tea, sprinkling it on vegetables and fruit, or even on toast – and yes, it too comes in capsule form.

Focus on the Big Picture:

Remember that the thermogenic effect that comes from food is usually NOT strong enough to make you drop a ton of weight quickly. Rather than focusing only on thermogenic foods for fat burning, you’d do better to keep the big picture in mind and create a well-rounded plan that includes exercise, a nutritious diet, and plenty of water.

And yes, including some of the foods we’ve covered here can help too – but they aren’t magic pills.

Beware of products that claim to help you burn fat – like those containing ephedrine especially – because they often have unpleasant side effects like jitters, nausea, rapid heartbeat or worse, increase your risk of heart attack and stroke. Some of them can be downright dangerous.

Use common sense and avoid “quick fixes” that do more harm than good.

It’s been well-documented that a balanced diet along with regular exercise is a sure way to burn fat, slim down and get into great shape. Losing weight isn’t rocket science, but it sure can be confusing with all of the conflicting information out there.

However, if you step back from all of the hype and think about what your body really needs to be strong, fit and healthy: wholesome, nutritious foods, plenty of fresh water, daily exercise, and adequate rest; it’s clear that burning fat and losing weight is a simpler process than most of us initially believe.

Additional Fat Burning Tactics

Beyond the types of food you eat, there are other things you can do to help you burn more fat.

Stave Off Starvation

Remember that if you don’t eat frequently enough, your body kicks into preservation mode and slows down your metabolism to conserve energy. Eating frequently throughout the day can help you avoid this.

Most people find that eating every 2-3 hours results in more energy, clearer thinking and consistent weight loss.

Keeping meals and snacks on the small side can help you feel satisfied without being overly full or bloated.

Your body does best on “clean” fuel – lean protein, lots of vegetables and fruit, whole grains and plenty of fresh water. Avoid foods that are highly processed or contain large amounts of sugar or sodium.

Fiber In, Fat and Toxins Out

Many of us don’t get nearly enough fiber – healthy adults should be getting a minimum of 25-30 grams of fiber daily.

That may sound like a lot, but take a look at the fiber content of the foods below and you’ll see that it doesn’t have to be hard to get enough fiber:

- Raspberries (1 cup) 8 grams

- Strawberries (1 cup) 3 grams

- Apple (1 medium with skin) 5 grams

- Broccoli (1 cup) 5 grams

- Spinach (1 cup) 5 grams

- Whole grain bread (1 slice) 2 grams

- Beans (Kidney, 1 cup) 11 grams

- Banana (1 medium) 4 grams

- Oatmeal (1 cup)4 grams

If you are eating several servings of fruit and vegetables each day along with whole grains, beans and other legumes, it should be a breeze to get your 25-30 grams of fiber daily.

Important note about fiber: drinking plenty of water helps fiber do its job – if you skimp on water you may find yourself feeling very constipated and uncomfortable.

Muscle Burns More Fat

Finally, take a look at your exercise routine and consider whether you could benefit from strength training exercises.

Experts say that the more lean muscle you have on your body, the higher your metabolism will be and the more calories you will burn – even when your body is at rest.

Some strength training tips:

- Avoid training two days in a row; your muscles need a break in between. Most programs recommend strength training 2-3 times per week, with cardio workouts on the other days.

- Keep your movements slow and controlled – swinging the weights around carelessly won’t target the muscle groups you want to strengthen, and could cause injury to yourself (or the person working out next to you . . . clunk, ouch).

- Switch it up. Experts say that you shouldn’t do the same workout every time you train because you need to challenge your muscles with new movements, heavier weights, more reps, etc.

Circuit training can be helpful for this purpose because you keep switching muscle groups and working them out in brief but intense bursts.

- Don’t take on too much, too soon! Sometimes enthusiasm can get the best of you, and that would definitely be true with strength training.

If you try to leap straight from “jelly belly” to “walking wall of muscle” you’re probably going to hurt yourself. The good news is that with consistent effort, weight training can provide visible results pretty quickly.

Small Changes, Big Results

Remember that burning fat and losing weight is not something you’re going to accomplish overnight. It’s not a one-shot deal.

Instead, see weight loss as a great result of living a healthier lifestyle.

You can still enjoy treats occasionally, too!

Don’t try to give up all of your favorite foods and exist on nothing but salads and lean chicken (unless those happen to be some of your favorite foods).

It’s okay to splurge here and there, as long as you do it consciously and in moderation.

Focus on treating your body like the temple it is – eat good, clean food, drink plenty of water, exercise, get enough rest – and a lean, sexy body will be the inevitable outcome.