Let’s know about Best Fat Burning Foods. There is no magic fat burning food available in the market. Those who say that this particular food item reduces fat from the body, they are giving you wrong information. Fat loss occurs when you consume fewer calories than you consume on a daily basis. Let’s start with Best Fat Burning Foods
Calorie loss occurs when you burn more calories than you burn. Thus when more calories are burnt, it leads to fat burning. Due to this, the increased weight of our body starts decreasing.
Often the main reason for the increase of fat in our body is wrong eating habits. Therefore, to control this increased fat, you just need to eat right. Today there are many such foods, which contribute significantly to fat burning.
Some foods are naturally good at forcing your body to burn fat. If your diet is rich in such elements then the body will naturally burn fat and lose weight.
Apart from this, our target is also on balanced diet during this time. While the term ‘balanced diet’ is thrown around a lot, by this we mean a balance of the 3 major food groups – carbohydrates, vegetables and proteins.
It feels like a big challenge with an Indian diet. The reason is that Indian food these days is high in carbohydrates – rice, roti and potatoes – but very low in vegetables and proteins.
Apart from this, breakfast and snacks add more carbohydrates and sugar to the diet – like oats, corn flakes, bread, biscuits, samosa etc.
If you regularly indulge in sugar and oil dishes during social occasions and festivals. So it becomes clear, that nowadays the eating habits of most of the people are mainly carbohydrates and sugars.
18 Best Fat Burning Foods
The problem of increased fat in India has been increasing rapidly for some time now. All of this is made worse by lack of exercise and poor sleep. This is the reason why the number of overweight and obese people in India is very high.
About 30 million adults are obese in India, which is among the top-5 countries. This is equal to the combined population of Mumbai, Delhi and Bengaluru. Apart from this, about 15 crore children are also suffering from this terrible problem.
India is now widely recognized as the ‘Diabetes capital of the world’. Diabetes in India is reaching potential epidemic proportions. It is predicted that by 2030, 80 million people in India will be suffering from diabetes.
All this is happening because of our wrong eating habits. If it is not controlled even now, then the situation is going to worsen in the coming times. That’s why you should eat healthy foods to reduce your increased fat.
Eggs are rich in nutrients and low in calories. It contains nutrients like Vitamin D which improves the density of your bones. Also, the lutein found in it improves eyesight.
One hard-boiled egg contains 78 calories, of which 6 grams are protein. An average person needs 1 gram of protein per kilogram of their body weight per day.
Protein helps in building muscles. The more muscle mass you have, the more calories you’ll burn when you’re at rest as well as when you’re exercising. It improves your metabolism.
Egg is the richest and cheapest source of protein. You get 12 grams of protein from each raw egg. This protein helps your body burn more fat and also keeps you full for longer.
Eating 2 eggs in breakfast doesn’t even have the desire to eat till lunch. It has been proved in a research study that people who eat eggs for breakfast burn more calories than those who eat fermented or wheat-based breakfast.
Protein also helps in the development of muscles in the body. The best thing about eggs is that they can be eaten in so many ways and can be eaten with almost anything.
All the protein is in the egg white. The yellow yolk contains 100 percent cholesterol which will only create more fat in the body. Hence it is advised to have only the white part of the egg for your food and discard the yolk.
Oatmeal is one of the best high-fiber foods, as a half-cup of oats contains 4 grams of fiber. Fibre-rich foods help to clear your stomach and aid in digestion and ultimately help you lose weight.
Oats can be made with vegetables or can be eaten with milk. It is considered a type of natural fat burning food. Oats are rich in fiber, which helps keep you full and prevent overeating and binge-eating.
Proteins stabilize blood sugar levels and prevent insulin spikes, thereby reducing fat storage. Oats are very low in calories, which makes them one of the best foods for weight loss.
There is no specific time to eat oats. You can also consume oats in lunch and dinner. Although this cereal is mostly consumed in breakfast.
It contains fiber, magnesium, complex carbohydrates, etc., which help in keeping your stomach full for longer duration, thus, reducing overeating.
3. Chia Seeds
It has the highest amount of fiber. This superfood can be added to any dish of your choice. Sprinkle them on your overnight oats or your morning smoothie or top your salad.
You get about 11 grams of fiber from two tablespoons of chia seeds, which will help you lose weight fast. Eating one ounce of chia seeds per day may help with your weight loss.
One ounce of chia seeds provides 10 grams of fiber. Research shows that eating more fiber leads to weight loss. Weight loss occurs when fat is burnt from the body.
4. Brown Rice
These meet your daily requirement of carbs. These are a better form of carbs than eating polished rice or other grains like wheat.
This natural whole grain is also rich in chromium, which helps control blood sugar levels. Carbs are essential to provide energy to individuals so that they work harder in the gym which will eventually help you lose weight.
Eating 1 cup (195 grams) of cooked brown rice per day may help you lose weight. Brown rice has high fiber content which keeps you full for a long time.
This prevents overeating and reduces your calorie intake, thus aiding in weight loss. So in this way brown rice helps in breaking down fat.
Nuts are very nutritious, being high in protein and healthy fats as well. They keep us full for longer time. Nuts like almonds walnuts are ideal snack items than your fast foods.
Nuts are extremely healthy for our body as they are packed with nutrients and antioxidants. However, they are also high in fat and calories, which is why many people avoid consuming them for fear that they will increase their weight.
Many recent studies show that consuming nuts helps in reducing body weight. Among these, walnut appears to be the most effective.
- Walnuts- Walnuts are one of the best nuts for weight loss as they are rich in healthy fats. This nutrient improves your heart health and helps you keep your appetite under control.
- Pistachios – Pistachios are also packed with healthy fats and their high levels of protein make them an easy way to reduce your cravings for unhealthy snacks between meals – which means you’ll eat less and eat healthier.
- Almonds- Like pistachios and walnuts, almonds contain healthy fats as well as plenty of protein and fiber that make you feel full and prevent you from overeating. Eating just a few almonds a day can help you burn fat faster.
- Cashews- When you snack on cashews or add them to other dishes, you will get a great source of magnesium. Magnesium allows your body to metabolize fat and carbohydrates, which helps you burn fat more easily. Like other nuts, they also contain a good amount of protein to curb your appetite.
6. Oily Fish
Fishes are rich in omega 3 fatty acids and are high in protein. Omega 3 fatty acids can help us in our fat loss journey.
We are not unaware of the many health benefits of fish. We all know that fishes are naturally rich in omega 3 fatty acids which are essential for the body to have efficient metabolism as well as reduce triglyceride levels in the blood.
It is also a rich source of protein. However, fishes get credit for their leptin (a hormone) ability in weight management. Fishes help in balancing the leptin levels in the blood thereby ensuring that our hunger and cravings are well under control.
Leptin also affects the metabolism of fat in the body. Almost all fish are rich in protein and omega 3. However, try to eat wild fish instead of farmed and hybrid fish.
1 cup of cooked broccoli contains 5 grams of fiber which helps in our digestion process. They are also extremely low in calories and can be added to your salads.
Broccoli contains carotenoids, which are natural plant compounds. This compound helps in stimulating fat burning and thus aids in weight loss.
With 90% water content, broccoli is an excellent food for boosting a healthy metabolism and staying hydrated. A healthy metabolism is very important for burning calories efficiently.
Avocados are famous as a source of “good fats”. But this creamy buttery fruit is great for adding fiber to your diet. A 1/2-cup serving contains about 5 grams of fiber, which means it’s a good addition to your morning breakfast.
Research shows that the extra calories from the fat and fiber in avocados help keep you fuller for longer, thereby reducing calorie intake at subsequent meals.
But excessive consumption of avocados has been linked to hypersensitivity, allergies, liver damage, nausea, vomiting, asthma, and interactions with blood-thinning medications.
Apart from this, if you are on a diet or pregnant or lactating woman, then avoid consuming avocado. Also, they should not be consumed at night.
Berries like cranberry, raspberry are rich in antioxidants and are high in fiber content. They contain less sugar than other fruits. It is a healthy breakfast option that you can add to your oats or curd.
A bowl of strawberries is very helpful in reducing belly fat. The rich amount of fiber present in strawberries not only regulates digestion but also helps in controlling type 2 diabetes.
Since fiber helps in absorbing sugar in the blood, it in turn helps in your weight loss. Berries are not only delicious to eat, but they are also rich in nutrients.
10. Black pepper
Black pepper contains a chemical called capsaicin, which is beneficial for weight loss. Black pepper also helps in reducing appetite. With its help, fat can be burnt easily.
Black pepper contains piperine, which is a compound. Piperine improves digestion and metabolism, thus reducing the accumulation of fat in our body. Black pepper is also rich in healthy fats and dietary fiber which helps in weight loss.
Spicy food has been famous for its role in weight loss. Spicy food naturally revs up your metabolism, resulting in increased fat burning.
Use it as an ingredient to add flavor and spice to dishes like meat, fish, vegetables, salad dressings, soups, stir-fry, pasta, etc.
It contains caffeine which helps in your metabolism and gives you energy. It helps you in reducing your weight. It has been observed that caffeine is a major ingredient in many fat burning supplements and pre-workouts.
Black coffee is best for weight loss or fat burning, as it does not contain added sugar or fat. Drinking coffee before a workout will increase your body heat and energy, which will reduce fat and calorie intake.
There are only two calories in a cup of plain coffee. Adding cream or sugar will add calories and lead to weight gain. That’s why you just have to consume coffee. Do not add much sugar and cream to it.
Watermelon contains 90% water. It is one of the best food if you want to lose weight. There are only 30 calories in 100 grams of watermelon. It is a good source of arginine which is an integral part of the amino acid that gives you energy.
100 grams of watermelon contains 6 grams of natural sugar which helps in controlling your sugar cravings. Watermelon helps in burning your belly fat as it is a hydrating fruit rich in lycopene.
In addition, watermelon increases the levels of arginine in your body, an amino acid that helps burn belly fat. In addition, watermelon is mostly water, so it is a low-calorie food, which is perfect for weight loss.
Because 90% of watermelon’s weight is water, it is one of the best fruits to eat if you are trying to lose weight. There are only 30 calories in a 100 gram serving.
It is the best pre or post workout snack which gives you instant energy for your workout. It contains 27 grams of carbs which is the most important nutrient that provides energy to your body.
Bananas are also known to fight muscle spasms, keep blood pressure low and prevent acidity. Like most fruits, bananas are not a source of fat or protein, only carbohydrates.
Bananas are rich in healthy fiber which helps in curbing appetite and helps in burning body fat. The indigestible fiber present in bananas, or a resistant starch, prevents carbohydrates from being absorbed by the body.
This causes the body to burn fat as energy instead of carbohydrates. Gradually, this process starts catching fast, due to which the extra fat of the body also starts reducing.
It contains 95% water and 100 grams of lettuce has only 12 calories. So it will not only help in keeping you hydrated but will also help you in losing weight. It is rich in anti oxidants.
Due to the low calorie content of lettuce, it helps in burning fat. It is also rich in fiber and water, which are known to keep you full for longer and prevent you from overeating.
Its low fat content makes lettuce ideal for people who are on a weight loss diet. Spinach and other leafy green vegetables like kale, lettuce etc. are great for burning belly fat and are very nutritious as well.
Red leaf lettuce is high in water content and low in calories. making it a great addition to any weight loss diet. You can reduce your body fat by consuming 1 cup of lettuce daily.
Garlic induces thermogenesis and helps control the number of fat cells in the body. Garlic is an important kitchen part of every household in India.
You can add crushed, thinly sliced or whole garlic to your soups, stews, broths, salads, curries, etc. to enhance the flavor of your food as well as speed up your body’s metabolic rate.
The beneficial elements present in garlic such as vitamins B6 and C, fiber, calcium, protein and manganese play an important role in burning unwanted fat that spoils the health.
In addition, adding garlic to your diet has been shown to increase energy levels and metabolism. As a result, it helps in burning fat quickly. In this way it is one of the best fat burning food.
Turmeric has been a part of Indian households for centuries, it not only imparts color and flavor to your food but also helps in improving your metabolism.
Some studies have even mentioned that the active compound in turmeric called curcumin is the super-hero we all know little about. The weight loss ability of the spice is attributed to this compound.
Curcumin, the phenolic compound present in turmeric helps in tucking your tummy easily. Also it is a solution to remove all the toxins from your body, hence it is given the title of a detoxifier.
Turmeric has the property of thermogenesis i.e. using the CNS system to maintain body temperature. It makes it easier to burn fat, hence it is recommended as a good weight loss food.
As we mentioned earlier that in the process of digestion, the maximum fat burn occurs while digesting protein. Hence rich sources of protein are natural fat burners.
Milk is one of the richest protein sources in nature (1 cup of milk gives you 8 grams of protein) and hence it is a good fat burner. Apart from protein, milk also gives you a lot of calcium, potassium, carbohydrates along with very little fat.
Protein keeps you full for a long time. It has also been proven that calcium is associated with healthy weight loss. Hence milk is a total weight loss and fat burning food.
Like milk, other dairy products like low fat cheese, curd, paneer etc. are also great fat burners. You can include these in small proportion in your diet to enjoy satiety for longer.
18. Whole Grains
Whole grains are more beneficial than processed grains, as they contain the bran as well as the germ in addition to the endosperm. Processed grains contain only the endosperm.
Researchers have revealed that consumption of whole grains lowers triglyceride levels as well as low-density lipoprotein ie bad cholesterol.
Because whole grains are covered with the germ and bran, they are slower to digest than processed grains. Therefore, the starch in grains is released slowly, which prevents a sudden rise in blood sugar after a meal.
The germ and bran also increase the fiber content of the grain, making it good for bowel movements. Thus whole grains act as a complete boost to your metabolism. All of this makes whole grains a great food for fat burning meals.
The most commonly available whole grains in India are wheat, brown rice, oats, maize or corn, ragi, barley etc. Replace polished white rice with brown rice and start having a bowl of oats for breakfast or as an evening snack.
You can also take popcorn if it is not cheese and caramel flavored. Brown bread is one of the easiest ways to incorporate whole grains into your diet. It is easily available and not expensive either.
So this was the list of best fat burning foods, we hope that after reading this article completely, you must have got the names and information of fat burning foods.
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