Did you know that almost half of the adults in the United States feel overweight?
According to a recent Gallup poll, it’s true. The average American’s weight has crept higher over the past five years. Americans, on average, weigh more now than in any previously reported period.
However, the same poll reports that 55% of Americans desire to lose weight. Are you one of them?
As 2022 draws closer, it’s time to focus on your health and fitness. In this article, we’ll reveal 18 types of fat-burning food that can help you reach your weight loss goals. Keep reading to learn more.
Some Fats are Part of a Healthy Diet
Before throwing out all fatty foods, we must know that some fat is vital to our health. Fats help our bodies absorb nutrients and provide energy. A diet devoid of fat can contribute to long-term health problems.
The key is understanding which types of fat are healthy and which aren’t. The best place to start is to know the difference between saturated and unsaturated fats. This helps you avoid weight loss mistakes.
Saturated fats are the ones you want to eat in moderation. These include fats from butter, bacon, and most fast food products.
Unsaturated fats are essential additions to your diet. Foods like salmon, avocado, and sunflower seeds are rich in unsaturated fats. These foods also contain fatty acids that are essential to your health.
Too much-saturated fat can raise cholesterol and increase your heart attack and stroke risk. You have a much better chance of losing weight when you eliminate the bad fats. You might also boost your health by lowering your cholesterol.
Why is Losing Fat Important?
We store fat in various places in our bodies. Most often, we tend to collect fat just under our skin. This type of fat is subcutaneous fat and is not the most problematic type of body fat.
Visceral fat lives deep in our bodies. It surrounds organs like the intestines and stomach, which we call belly fat. When visceral fat makes its way to the liver, it becomes cholesterol.
In addition, visceral fat sparks inflammatory responses in the body and may increase insulin resistance.
When you adopt a fat-loss diet, one of your goals is to decrease visceral fat. An exercise program can help you tackle subcutaneous fat.
The Best Types of Fat-Burning Food
Before you start a diet, you should speak with your healthcare team. Once they give you the all-clear, try these weight-loss-friendly foods and watch the fat melt away.
1. Watermelon
A slice of crisp, juicy watermelon is a treat and a powerful fat-loss tool. Since watermelon contains a significant amount of water, it takes up space in your stomach. Your stomach will signal to your brain that it’s complete.
Watermelon also contains vitamins A and C, essential nutrients for your body.
When watermelon is in season, buy it in bulk. Break it down into cubes, then freeze them. You’ll be able to enjoy this healthy snack throughout the year.
2. Red Bell Peppers
Adding color to your plate is an excellent part of a healthy diet. Red bell peppers accomplish that and more.
One cup of raw red bell peppers contains three times the daily recommended allowance of vitamin C. People with a healthy amount of vitamin C burn 30% more fat during exercise.
Try red bell pepper slices with hummus, or add them to a healthy salad.
3. Nonfat Greek Yogurt
A diet high in protein helps burn fat. Greek yogurt is an excellent source of vital protein. It contains more protein than any other type of yogurt.
Two cups of plain nonfat Greek yogurt offers a staggering 50 grams of protein. This amount is about one-third of the protein your body needs per day.
Avoid the flavored varieties of Greek yogurt as they contain less protein. Instead, add your fruit or berries.
Greek yogurt also makes excellent salad dressings and sauces. Add your favorite spices and citrus juices to create healthier versions of ranch dressing and potato salad sauce.
4. Eggs
Your body requires more energy to digest, so eating protein-rich foods speeds up fat loss. Eggs contain about 6 grams of protein, making them an excellent choice for natural weight loss.
Studies show that eating eggs for breakfast may cause you to eat 400 fewer calories daily. Eggs also boost specific hormones that help you feel full.
Try two boiled eggs with whole grain toast and a serving of fruit or a veggie-filled omelet. Eggs also make a great snack.
5. Apple Cider or Red Wine Vinegar
Drinking vinegar might not be appetizing, but vinegar’s compounds are excellent fat busters. Vinegar contains acetic acid, which helps increase metabolism. A study showed that participants who took vinegar lost more weight and had lower triglycerides than those who didn’t.
Drinking straight vinegar might cause stomach upset. Mix one to two tablespoons of apple cider or red wine vinegar in a glass of water and try that instead.
Vinegar supplements are also a good choice.
6. Quinoa
Quinoa is an ancient Peruvian grain that many consider a superfood. It contains all the amino acids the human body needs and is naturally gluten-free. Quinoa is packed with eight grams of protein per cup.
Quinoa also contains fiber which helps your stomach feel full.
Use quinoa in place of rice or add it to soups instead of barley. Quinoa is also excellent in salads. You can even try quinoa flakes instead of oatmeal for a healthy breakfast.
7. Salmon
Salmon is delicious and nutritious! A four-ounce serving is bursting with vitamin B-12, potassium, and more than 20 grams of protein. Salmon’s omega-3 fatty acids also boost your heart and brain health.
Salmon’s high protein content helps you feel full.
Add a piece of grilled salmon to a healthy salad or serve it alongside quinoa and roasted vegetables. If you’re short on time, canned salmon is an excellent alternative.
8. Green Tea
Drinking your calories could sabotage your weight loss goals. Green tea is a fantastic alternative to soda or sugary fruit juices. Plus, it can help you shed stubborn fat.
Green tea contains catechin and caffeine. Both of these ingredients help speed up your metabolism. Catechin also has antioxidant properties that could help you burn more fat.
One study indicates that men who took green tea supplements burned 17% more fat during exercise than those who didn’t.
Green tea is delicious hot or iced. Add a teaspoon of honey for extra flavor.
9. Beans and Lentils
A diet high in fiber boosts your gut health and keeps you feeling full. When you’re full, you are less prone to overeating. Beans are rich in fiber, versatile, and delicious.
Beans are also an excellent source of protein. Fava beans have the highest amount of protein at 26 grams per serving. Lentils, chickpeas, and kidney beans are also very high in protein.
Try making large batches of chili and other bean soups. These soups freeze well and make delicious, healthy, and easy meals.
10. Avocados
Avocados are a nearly perfect food. They contain healthy fats, fiber, and essential nutrients like potassium, folate, and B vitamins. They’re also delicious.
Avocados can help you lose weight by triggering your body’s feeling of being full. Also, a recent study showed that avocados might help reduce visceral fat in women.
Try sliced avocados with sea salt and balsamic vinegar. You can also add avocado to your smoothies. But even a delicious bowl of guacamole is a great way to add avocado to your diet.
Just skip the mayo and sour cream.
11. Lean Meat
You don’t have to eliminate meat to lose weight. Change your menu to lean meats like chicken, pork loin, and turkey.
Lean meat gives you the same protein as other cuts but without saturated fat. High-protein meals keep you sated for longer, helping to ensure you don’t overeat.
Skip frying and opt for sauteeing or grilling lean meats in olive or sunflower oil. Pair your grilled chicken or pork with a fresh salad, quinoa, or grilled veggies for a delicious and healthy meal.
12. Almonds and Other Nuts
Nuts are perfect for a high-protein snack that can help burn fat. Nuts like almonds, peanuts, and pistachios are high in protein and fiber.
Be sure to eat the brown skin surrounding nuts like almonds and peanuts. The skins contain beneficial antioxidants that your body craves.
Combine a handful of nuts with a serving of raw vegetables, fruit, or a slice of whole-grain bread. You can also add nuts to salads and dishes like pad Thai for a complete meal.
13. Oatmeal
Oatmeal has been a staple breakfast food for years, and with good reason. Oatmeal is high in fiber which can help lower your cholesterol. Oatmeal is also a gut-friendly food.
But one of the main reasons for oatmeal’s popularity is its ability to keep you full. Your body digests oatmeal slowly, which prevents cravings and burns energy.
For something different, you can also try savory oatmeal. Add your favorite spices like garlic and black pepper, then top it with a poached egg.
14. Chia Seeds
Chia seeds are synonymous with a funky houseplant, but they’re also great to have on your list of weight-loss foods. Chia seeds contain ample protein and fiber as well as beneficial antioxidants.
However, chia seeds are high in calories, so use them sparingly. Add chia seeds to your breakfast smoothies and oatmeal, or sprinkle them on salads.
You can also use chia seeds to add flavor and fiber to soups and sauces.
15. Crunchy Vegetables
A healthy diet always contains vegetables, but suitable vegetables make all the difference. Cruciferous, or crunchy, vegetables are high in fiber and low in calories, making them one of the best foods for natural weight loss.
The most popular crunchy vegetables are broccoli, Brussels sprouts, kale, spinach, and cauliflower. Eat them raw for maximum health benefits, or try them lightly steamed.
These vegetables also contain high amounts of vitamins and minerals, making them a vital part of your diet.
16. Spicy Foods
You may already be kicking your weight loss goals if you love spicy food. Capsaicin, the compound that gives chili peppers their heat, could also help you burn fat. Capsaicin may increase your metabolism and trick your brain into thinking you’re full.
Spicy foods may also lower your risk of diabetes.
Adding hot sauce to your food is a great way to start. You can also add habaneros and jalapenos to any dish to boost flavor and increase the health benefits of capsaicin.
17. Sweet Potatoes
Sweet potatoes aren’t just for holidays anymore. Your body needs carbohydrates for energy production, and sweet potatoes are perfect. Sweet potatoes also contain fiber, that all-important ingredient that helps you feel fuller longer.
Sweet potatoes can also satisfy your sugar cravings.
Instead of eating them in a calorie-heavy casserole, try roasting them with olive oil and salt. Roasted sweet potatoes are perfect in salads or paired with black beans in a healthy burrito.
18. Dark Chocolate
When changing your nutrition and exercise habits giving up your favorite treats is difficult. You’ll be glad to know that dark chocolate can be part of a healthy diet. Dark chocolate might even aid your fat loss goals.
Dark chocolate contains catechins, the same compounds found in green tea. Eating dark chocolate helps regulate your blood sugar and sends signals to your brain indicating that you’re full.
For an added boost, try dark chocolate brands that contain hot chili peppers.
Foods to Avoid
When trying to lose fat, certain foods are off-limits or should be eaten in moderation. These include full-fat dairy, refined pasta, processed, sugary, and fast foods.
Many of these foods are high in calories and low in protein, fiber, and nutritional components. By removing them from your diet, you’re setting yourself up for fat-loss success.
Change Your Diet, Change Your Life
You’re committing to your health when changing your diet to include the best types of fat-burning food. By focusing on foods that are high in protein and fiber and low in sugar and calories, you’re not only losing weight.
You’re also adopting a healthier lifestyle.
If you’re ready to take control of your life and learn more about how we can help, click here. Combining our diet plans and personal training services allows you to set yourself up for weight-loss success.