If you’ve never heard of fat burning foods then this is the perfect place to start. I’ll show you some of my personal favorites, and some of the most delicious foods that burn fat!
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Oatmeal – Rolled and steel rolled oats both come highly recommended. If you find oatmeal to be too plain and boring, make sure you do not decide to buy the flavored or sweetened varieties. Try adding nuts and berries (listed below) for a nutritional, delicious meal.
The Science: Oatmeal has actually been proven to lower the risk of heart disease and colon cancer because it breaks down and flushes out blood cholesterol and bad fatty acids. The soluble fiber found in oatmeal prevents insulin and blood sugar spikes, and keeps you feeling full for longer. This creates the perfect environment for fat burning hormones.
Shop For: Steel rolled oats (if you can find and afford them) or regular rolled oats.
Avoid: Don’t be tempted by flavored, instant or sweetened varieties. The refined sugars and sweeteners that are added ruin your fat burning hormonal response.
Tip: Don’t add sugars and syrups, instead try organic honey, berries and nuts for more flavor.
Nuts (Almonds, Walnuts, Macadamia etc) – Yes, nuts are a fatty food, but this fatty food actually helps you burn body fat! So if you want to get rid of fat and lose inches on your stomach then you’ll want to incorporate nuts to your diet. Nuts are perfect as a side order for a larger meal, a light snack (ditch those chips and crisps) or for desert.
The Science: Nuts are perfect if you are looking to lose belly fat. They are excellent sources of fiber, protein, vitamins, minerals and essential fatty acids. Like I’ve said many times before, eating fat doesn’t make you fat. Eating the wrong kinds of fat is the problem. Nuts do not fall into the “bad” category. Actually they are quite the opposite.
The fibre-protein-fat combination fills you up quickly and suppresses your appetite. So they leave you feeling full and satisfied, helping to control cravings for junk food.
Shop For: Raw, mixed nuts for a full compliment of nutrients. Peanut butter (unsweetened and organic) is a great health snack too!
Avoid: Nuts that have things added to them. e.g. salt, chocolate or sugar covered, dry roasted etc. This is where nuts get their bad reputation!
Tip: Mixed nuts provide a healthy cocktail of vitamins, minerals, monounsaturated and polyunsaturated fats so don’t be afraid to experiment. But remember you’ll only need small portions! Peanut butter can be used as a substitute for margarine and other nasty sandwich spreads. But only if you go for the unsweetened variety!
Berries (Blueberries, Cranberries, Raspberries, Strawberries etc) – Along with nuts I’d probably say that berries are one of my all time favorite fat burning foods. They can add a much needed sweetness, acidity and taste to a meal that might otherwise seem boring. Salad, protein shake, mixed nuts, you name it and they go with it! Well almost!
The Science: Berries are the perfect source of natural sugars (that don’t spike blood sugar like refined sugars will), fibre (slows sugar and carb absorption further and fills you up), vitamins, minerals, antioxidants and falvonoids (proven cancer prevention links). It’s hard to believe that you get all of this with low calories too. Perfect if you’re looking to burn belly flab.
Shop For: Fresh berries if possible, frozen berries are cost effective.
Avoid: Freeze dried, coated, tinned and berries with added sugar.
Tip: Why not try exotic berries (e.g. the Goji which boasts one of the highest levels of antioxidants of any food on the planet!) and don’t be afraid to add them to salads, or have them as a dessert.
Red Meat: That’s right, we’re talking beef, bison and game! Traditionally Beef is seen as a fatty meat. And it’s seen as a fat gaining food rather than a fat burning food. However, Beef that has been raised on grass and other natural foliage is actually much healthier than the grain reared meat you’ll find at your local grocery store. It has 30% less fat, but the fat content has the perfect ratio of essential fatty acids required for fat loss.
The Science: Let’s not forget that grass and other foliage is a cow’s natural diet. So is it any wonder that meat from these animals is high in omega 3 fatty acids and vitamin E? Just like you, a well exercised cow had a lower body fat percentage, so free-range is important too. Red meat is possibly the greatest source of quality protein which keeps you lean and fights hunger pains.
Shop for: Grass fed, organic beef, game (deer) and bison are the best choices.
Tip: Stay away from the typical grocery store, battery farmed animals. Lower quality protein and a high fat content destroy the foods health benefits.
Whole eggs: Eggs have been given some bad press because they are seen as high in fat and cholesterol. However, free range, organic, whole eggs contain essential fats and have no affect on blood cholesterol what so ever. If you’re serious about dropping unwanted weight then whole eggs command your respect.
The Science: Do you only eat egg whites? Well then you might be interested to know that the yolk contains 90% of an egg’s nutrients. Iron, zinc, phosphorus, thiamin, B6, folate, and B12, panthothenic acid, fat-soluble vitamins A, D, E, and K and all of the food’s essential fatty acids can be found in the yolk. Not to mention the fat that the balance of amino acids is much healthier in a whole egg.
Shop for: Free range, organic, whole eggs.
Tip: Battery farmed hens produce poor quality eggs so keep well away if you can. “Free-range” is a fairly loose term, with some hens only allowed out for less than an hour per day. So if you know of a local farm shop, and you know their chickens roam free during the day then it is best to shop there.
I hope you’ve enjoyed this article, but these five fat burning foods barely scratch the surface of what is available to you. To discover more about fat burning foods and for some great nutritional advice check out my website.