Hello lovely people,
It’s getting down to crunch time as the ‘unofficial’ start of summer is this weekend. Now is the time to maximize your fat burn – and every little bit helps, right? Is there one particular food that will help you lose fat? Yes – more than one. And I’m not talking about the Cookie Diet.
Today is all about fat loss foods. My approach to losing fat doesn’t involve starvation, boring chicken breast and broccoli or taking a bunch of pills. Instead, I’d rather think of it as an opportunity to try new healthy foods, explore variety and even whip up and create a new recipe or two.
A friend recently asked me, “What are the best fat loss foods, that you should really try to eat every single day?” Awesome question. Let’s go.
The Top 7 Fat Burning Foods
Top Fat Burning Food #7: Greek Yogurt. Not every yogurt is made the same. Go for 0% saturated fats with less than 10g of carbs. Warning: it’s not sweet. But this is so good for you! It has a rich source of protein, calcium and vitamin D, helping you preserve and build muscle mass, while still low in sugar. Add berries, chia seeds and a few almonds for sweetness and a healthy crunch.
Top Fat Burning Food #6: Eggs/Egg Whites. The breakfast for champions (like you)! Eggs are loaded with protein, vitamin B12 and fat metabolizing awesomeness. Don’t be afraid to eat the yolks. For years we’ve been told eggs are high in cholesterol and we should avoid them. This is old news! A recent study has shown adding eggs at breakfast can help to keep you full for longer, and reduce the number of calories you consume for the rest of the day. The participants who ate two eggs lost 65% more weight than the bagel eaters – even though the calories consumed were equal (1). Eggs first thing in the morning can be tough sometimes, so try to mix in lean turkey bacon, tomato, asparagus or any other leafy vegetable.
Top Fat Burning Food #5: Berries. These little gems are packed with antioxidants and fiber, a key ingredient to fat loss. The health benefits are endless but I suggest eating them raw – add them to your yogurt, shake, or simply plain as a snack. Pick up the organic ones if you can find them. Unfortunately, baked berries in pies, cakes or muffins don’t have the same effect.
Top Fat Burning Food #4: Flaxseed. Bring on the omega-3’s. Loaded with fiber, an ounce of these seeds will provide 32% of you RDI. Make sure you get flaxseed oil or ground flax seeds, as the goodness is within. Again, a simple way to add these to your day is on your yogurt or shake – not muffins. Stay away from the roasted version, I know they are delish but it’s not the same!
Top Fat Burning Food #3: Kale. A super leafy green that’s a must in your fridge. To start out, disguise it raw in your shakes, with protein powder and berries. It’s actually really delish (and super healthy raw). Or when you cook it, add spices, lemon juice and pepper. Not only is it full of fiber and Vitamin K, there are so many amazing health benefits of kale. Make it a daily vegetable.
Top Fat Burning Food #2: Red Hot Chili Peppers. Capsaicin, is the super ingredient that gives chili peppers their fiery blast. This can also fire up your fat-burning furnace! Just add a tablespoon of chopped chilis to your salads, grilled meats or vegetables for a delish burst of flavor. If chilis are not your thing or your mouth can’t handle it, start with a small amount and gradually build up your resistance. Or better still, have a little greek yogurt on hand to kill the after burn.
Top Fat Burning Food #1: Green Tea. Could it be the miracle drink? That’s debatable. Green tea is packed with cancer fighting properties and heart protecting nutrients to make it an essential daily beverage. It’s full of catechins, the nutrients linked to increased metabolism and a smaller waistline. But how much green tea do you need to drink each day to see a fat loss effect? A lot. Make sure you’re close to the bathroom. The research suggests consuming 4 cups of fresh green tea daily, combined with moderate exercise, may enhance exercise-induced abdominal fat loss (2). Coffee still has priority for me in the morning but green tea is definitely my go-to drink in the afternoon.
BONUS Honorary Mention: Wild Salmon. Best food ever. It is a great source of essential fatty acids and encourages the body’s production of leptin. Leptin is a vital hormone that works to suppress your appetite and burn fat. Make sure you’re eating salmon at least 3-4 times a week.
As you can see, there is nothing processed on this list. I think it is really important to eat whole, fresh foods that provide an array of macronutrients, vitamins and minerals to keep your body functioning at optimal output. Plus, foods high in protein and fiber will stop the hunger attacks and keep your paws out of the fridge. Feeling amazing is just as important as looking amazing.
YOUR CHALLENGE: For the next 14 days, I have an exciting challenge for you.
It’s called ADD to LOSE. Very simple. Each day, add one of the following foods to your meals. Load up your fridge and let’s make it happen.
How many of these foods do you consume daily already? 3 or 4? Or are you a superstar who hits all 7? Let me know in the comments box below.
I just finished a delish shake loaded with flax seeds, greek yogurt, kale and berries – I’m 4 up in one hit. Have an awesome day!
1. Vander Wal, J.S., Marth, J.M., Khosla, P., Catherine Jen, K-L., Dhurandhar, N.V. (2005). Short-Term Effect of Eggs on Satiety in Overweight and Obese Subjects. Journal of the American College of Nutrition. 24(6):510-515.
2. Maki, K.C., Reeves, M.S., Farmer, M., Matsuo, N., Katsuragi, Y., Komikado, M., Tokimitsu, I., Wilder, D., Jones., F., Blumberg, J.B., Cartwright, Y. (2009). Green Tea Catechin Consumption Enhances Exercise-Induced Abdominal Fat Loss in Overweight and Obese Adults. The Journal of Nutrition. 139(2):264-270.