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!
Steel rolled and regular rolled oats are the top choice here. For some people oatmeal is just way too plain, but I say it is a blank canvas! Why not add some of the nuts and berries listed below for a delicious meal. Don’t fall into the trap of going for the instant, sweetened or flavored varieties though.
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: Rolled oats and steel rolled oats (steel rolled can be expensive).
Avoid: Don’t be tempted by flavored and sweetened varieties. These are packed with gut bulging artificial sweeteners!
Tip: Don’t add sugars and syrups, instead try honey, berries and nuts.
Nuts (Almonds, Cashews, even peanuts!)
Don’t be put off by the high fat content. This is natural and essential fat that will actually help you lose weight. Not many people realize this but nuts are packed full of vitamins and minerals too. I love to eat nuts as a snack, or as part of a larger meal.
The Science: Although nuts are loaded with fat, this fat is healthy fat. Furthermore, nuts are packed with vitamins, minerals, fibre and protein which are all vital for controlling blood sugar level and encouraging fat loss.
The fact that nuts are high in fibre, protein and fat means that they fill you up quickly and leave you feeling full for longer. So not only do they promote fat burning hormones, they also reduce junk food cravings. A double benefit then.
Shop For: Aim for raw nuts or mixed nuts – Almonds, Walnuts and Macadamia nuts. Unsweetened peanut butter.
Avoid: Definitely steer clear of the dry roasted and salted variety.
Tip: By varying your nut intake you’ll get a good cocktail of vitamins, minerals, monounsaturated and polyunsaturated fats. Peanut butter is also an excellent substitute for margarine or butter for sandwiches but once again you must go for the natural, unsweetened variety if you’re going for fast abs.
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 a natural source of dietary fibre, which helps slow your carbohydrate absorption, controls blood sugar levels and prevents the insulin spikes that can cause your body to store fat. Berries are also packed full of vitamins, minerals and antioxidants, all of this with low calories – a real flab fighter!
Shop For: Organic and fresh berries are best. But frozen berries can be a convenient and cost-effective alternative.
Avoid: Tinned berried 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 (beef, bison, game) has been given a bad name thanks to poor cooking techniques and battery farmed, grain reared animals. Meat that comes from grass-fed animals actually has 30% less fat that the grain-fed equivalent. Not to mention the composition of this fat is much more favorable, with a perfect ratio of good to bad fatty acids.
The Science: Beef raised on grass (a cow’s natural diet) is much higher in healthy omega 3 fatty acids, vitamin E and healthy fat than that brought up on an artificial diet of grains. Not to mention that grass fed beef is some of the highest quality protein available, vital for building muscle and burning fat.
Shop for: Grass fed, organic beef, game (deer) and bison are the best choices.
Tip: Avoid grain fed, mass production animals. The protein in this meat is harder to digest, not to mention the higher ‘bad fat’ content.
Whole, organic, free range eggs
Most people are scared of eggs because they believe them to be high in fat and cholesterol. But the truth is, organic, free-range eggs have no affect on blood cholesterol (blame processed and refined fats for that). Furthermore, the essential fatty acids inside an eggs yolk are vital for fat burning.
The Science: Egg yolks contain 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. So if you are the type of person that only eats the whites, it is definitely time to rethink your approach.
Shop for: Free range, organic, whole eggs.Tip: The quality of the eggs you choose is decided by the diet of the hens that lay them. Battery hens produce poor quality eggs, so if you know of a small farm shop that owns free range chickens then it is best to shop there.
I hope you’ve found this article useful, but this list of fat burning foods is just the beginning.