Losing weight can be a slow, tiring process. Anybody who has embarked on a weight loss program can testify that it really was not that much fun. We are constantly looking for ways and means to give ourselves an edge and burn that extra bit of fat.
There is a way to burn extra fat just by eating. Now that’s a dream come true. The catch is that you must eat these power foods and not junk food. Furthermore, you need to maintain a calorie deficit diet while eating these fat burning foods.
You do not have to eat all the foods in a day. Just one or two different types each day. Now let’s look at the power foods you should be consuming.
1. Oatmeal
It is considered a “slow release” carbohydrate. When consumed about 3 hours before you work out, it will help you to burn more fat. Slow release carbohydrates are low GI foods.
What that means is that these foods do not spike your blood sugar levels causing an insulin release unlike white bread or white rice. That makes them ideal for fat loss.
2. Apples
An apple a day keeps the doctor away. Guess what? It keeps the fat at bay too. Apples are high in fiber and not only prevent weight gain but also encourages your body to lose fat.
Apple can satisfy hunger with a tiny amount of calories, so unsurprisingly; it can be a big part of a healthy diet.
3. Soup
It is a great idea to start your meal with a bowl of vegetable soup. Drinking soup before a meal makes you feel more full and you have less tendency to overeat. Soup generally contain 20% fewer calories than a normal meal.
4. Desserts
Yes you read it right! Desserts. However, you may only indulge in the low calorie kind. Constantly being on a diet is no fun and takes a toll on you emotionally and mentally.
Having a low calorie dessert will make you feel better and happier.
Countless people make the mistake of denying themselves sweet food and indulgences totally. When they do that, the body craves for such pleasures. Sooner or later, they will give in and they end up stuffing their faces with cake or ice cream.
Therefore, eating a low calorie dessert occasionally will prevent this disaster from happening.
5. Avocado
A study published by Nutrition Journal found that consuming half a medium avocado daily can improve overall nutritional quality and reduce the risk of developing the metabolic syndrome by 50%.
Avocado eaters also reported a lower body mass index (BMI) and slimmer waist circumference.
Eating guacamole could be the gateway to a healthier, slimmer body.
6. Salmon and Tuna
Both tuna and salmon are great weight loss foods thanks to their high protein content.
Aside from providing amino acids to support muscle development, they also boost metabolism.
Omega-3 fatty acids are often found in oily fish. The acids have been found to lower the risk of obesity and improve your insulin response.
They are also low in fat and calories, making them an ideal food choice for those struggling with obesity.
7. Pineapple
Pineapple is an ideal addition to your weight loss diet. Not only is it low in calories, this refreshing fruit is also very filling.
Pineapple is rich in insoluble fiber – the type of fiber that doesn’t dissolve in water and adds a greater amount to your digestive system, allowing food to flow through your digestive tract.
While it does not directly help you lose weight, it will make your body feel fuller, beneficial for people trying to lose weight.
8. Green tea
A cup of hot green tea provides a huge amount of nutrients with powerful effects. A popular nutrient is caffeine. You may think that caffeine is bad, but it is a natural stimulant known to promote fat burning and improve physical performance.
It is believed that green tea can help move fat from fat cells.
9. Quinoa
Quinoa has several fat-burning properties.
Aside from a high protein content, which can significantly reduce appetite and boost metabolism, it’s also high in fiber, which can help increase the feeling of fullness.
The protein in quinoa can help stabilize your blood sugar. In addition, it has a low glycemic index. All of these properties contribute to improving health and promoting weight loss.
10. Coconut oil
When it comes to dietary fat, one of the healthiest options is coconut oil.
Although coconut oil is considered saturated fat, it differs from the others in that its fat molecules belong to medium-chain fatty acids, which are a healthy type of saturated fat.
If coconut oil can effectively reduce calorie intake, it can also help lose belly fat in the long run.
11. Lean meat
While meatless turkey and chicken fillets are often considered the healthiest bets when it comes to meat, red meat can still be healthy, but only when eaten in moderation.
Lean meat is one of the best sources of protein. One of the benefits of consuming lean meat is the positive impact on your lipid profile. Lean meat provides pure protein that is needed for people who exercise a lot.
Eating more lean meat is advised because it provides the ideal type of protein required.
12. Berries
They may be small, but blackberries, boysenberries, blueberries, and cranberries are huge on antioxidants.
One of the most powerful antioxidants in berries is called anthocyanin. Numerous studies prove how anthocyanin helps prevent obesity.
Fruits with a high water content are great for weight loss because they fill you up quickly and reduce caloric intake.
13. Sweet Potato
While the benefits of sweet potatoes are known to many, most people don’t know that it can also help with weight loss.
Sweet potatoes are rich in dietary fiber and water and have very low calorie content. If you’re trying to lose weight, getting enough fiber is necessary because you’re packed for hours and you don’t have binge eating. It also takes longer to digest, preventing overeating and weight gain.
14. Brown rice
The difference between white rice and brown rice is not just the color. A grain of rice consists of several layers.
In the case of brown rice, only the outer part – the hull – is removed to produce the brown rice.
This process retains most of the nutritional value of the rice, especially the aleurone layer – the layer with the most health-promoting nutrients and essential fats.
An advantage of brown rice is that it promotes good digestion. One of the benefits of brown rice is that it helps stabilize blood sugar by slowly releasing sugar.
The benefits of brown rice aren’t just limited to your diet; it is very good for your overall health.
15. Dark chocolate
There is no magic pill for weight loss, but several studies support the benefits of dark chocolate for weight loss. It is also known to increase satiety and lower stress levels for insulin resistance.
Reducing binge eating can help prevent overeating. One way to reduce food cravings is to eat foods that can increase feelings of fullness.
16. Broccoli
Broccoli has been regarded as a valuable food in terms of promoting life longevity and health
Like other cruciferous vegetables, broccoli stands out when it comes to preventing cancer.
It is also a rich source of vitamins A and B6, folic acid and potassium.
Broccoli is a low energy density food, which means it has more water and fewer calories.
Fiber has the qualities that can help you lose weight. Since it absorbs water, it expands, making you feel full and slowing digestion. This makes it easier for you to eat less.
17. Banana
Before ripening, bananas are high in resistant starch, which is different from normal carbohydrate starch.
This type of starch is resistant to the digestion process. Instead, it nourishes healthy gut bacteria and suppresses appetite, leading to more effective fat oxidation.
Bananas are rich in glucose – the natural, easily digestible sugar that provides optimal energy.
Another reason to eat bananas for weight loss is the rich potassium content.
18. Hummus
Hummus is a creamy, thick paste made from mashed chickpeas and other healthy ingredients.
Hummus is high in fiber and resistant starch, both associated with weight loss. Hummus, when consumed in moderation, can be a superfood for those looking to lose weight.
Using hummus as part of your diet can help with your weight problems and keep you in best shape.
19. Nuts
Walnuts, pecans, and cashews are higher in calories than any other food on this list. Most of the foods listed here are watery and high in fiber because we all know they are a dieter’s best friend. Why do most nutritionists consider nuts, which are filled with 160 to 200 calories an ounce, a weight loss food?
Nuts are rich in protein and fiber; these two nutrients are very satiating. They are also rich in unsaturated fats, which also have a saturation value. In addition, nuts are crunchy and the chewing process produces a saturation signal.
Snacking on nuts will make you eat less later in the day. Such a reduction in food consumption makes up for the calories in nuts.
20. Chia Seeds
Chia seeds are a member of the mint family and a prized plant since the time of the ancient Maya and Aztecs. The small seeds have been eaten for their energy-promoting effect; in fact, the word “chia” means strength in the ancient Maya.
Today, more and more dieters use Chia seeds as a food product for functional weight loss. It is a quick and easy-to-prepare source of healthy fats, dietary fiber, protein, vitamins, minerals and antioxidants.
A few tablespoons of Chia seeds contain 10 grams of fiber, which is beneficial for people who want to aid their digestion and health and lose weight.
21. Beans and Lentils
Beans and lentils are high in dietary fiber and complex carbohydrates and low in calories, sodium and fats. They provide a modest amount of fatty acids, mainly Omega-6.
They are an excellent source of protein, making them an ideal protein source for vegetarians who have no other protein sources.
Beans and lentils come in different categories: regular beans (eg black, navy, pinto, kidney), soybeans, dried peas and chickpeas. Beans and lentils are particularly rich in dietary fiber, which is effective for weight loss, as well as soluble fiber and resistant starch.
22. Cinnamon
Cinnamon is an aromatic spice that has been highly prized for thousands of years for its medicinal benefits.
Cinnamon will not immediately melt your excess fats, but it can be used to prevent more fats from being deposited on your body.
Cinnamon has been found to have regulatory effects on the sugar levels of the body by mimicking the action of insulin in the body.
23. Grapefruit
Compared to other citrus fruits, grapefruit can be described as a sweet, tangy fruit that is loaded with health benefits and versatile enough to be eaten with breakfast.
Many slimming gurus consider grapefruit to be a fat-burning food that can boost your metabolism.
A rich source of vitamins A and C, grapefruit is also rich in potassium, magnesium and dietary fiber that reduces transit time in the digestive tract.
24. Chicken Breast
Chicken breasts are low in calories, most of which come from protein.
A serving of skinless chicken breast contains only 182 calories. This is why chicken breast is always recommended when mentioning a fat loss diet.
The amino acids present in chicken breast meat go directly to building and repairing muscle mass and other damaged tissues.
Aside from being high in protein, chicken breast has a high satiety level, which means you’ll feel fuller for hours after eating.
25. Kale
A member of the cabbage family, kale has been called the “king of the greens” because of its healthy abundance of nutrients.
Kale is classified as a useful weight management food because of its low calorie content.
The plant has several minerals including copper, manganese, magnesium, calcium and potassium. It has a high water content, which means that kale is a low energy density food. Eating plenty of food from this group has been proven to help you lose weight.
Have you tried this Crispy Seasoned Kale Recipe?
26. Tomatoes
There are many reasons why tomatoes can help you lose weight and lose weight.
They are low in calories. They can easily fill you up, giving you plenty of healthy nutrients while keeping your daily calorie intake low. Tomatoes are full of fiber, which craves hunger and prevents you from overeating.
27. Watermelon
By far the most important benefit of watermelon weight loss is its low calorie content.
So if you are on a diet, you can enjoy 2 pounds of watermelon without exceeding your 500-600 calorie limit. Watermelon is not high in fiber, but it does contain a lot of water. The extraordinarily high water content is another benefit of weight loss because good hydration prevents your metabolism from slowing down.
28. Mushrooms
What makes mushrooms a great addition to your diet is that they are very low in calories.
Mushrooms contain only 20 calories for every 100 grams, which means you can eat as much as you want without getting fat. Mushrooms are a rich source of vitamins B and D, phosphorus and potassium. Mushrooms have been part of the Chinese diet to prevent obesity.
29. Sprouts
Sprouts are a very nutritious food.
Sprouts come in several varieties – some are hard (green beans) or spicy (onions and radishes), while others are soft and delicate. Sprouts are thought to be a concentrated source of “life force” or living enzymes that are lost during cooking.
Due to their high enzyme content, they are easily digested. In addition, the living enzymes found in sprouts have been shown to have a weight loss effect.
30. Peppers
The name “pepper” refers to a diverse plant family that ranges from the popular red or green pepper.
While adding spicy pepper to your meal isn’t a magic pill, it can help you burn extra calories and fat. Peppers are very versatile in the kitchen and can be added to almost any dish.
31. Turmeric
The active ingredient found in turmeric, can provide a unique solution for obese and overweight people by changing the composition of their fat cells into a type that burns calories.
As a treatment for obesity, it has been found to interact directly with pancreatic and liver cells.
32. Eggs
Definitely an important part of any diet. High in protein and very nutritious. Eggs have been proven to help people burn more fat and feel full for a longer period of time
33. Almonds
They are a great addition to your diet. Chewing almonds will curb hunger pangs. They are also tasty, nutritious and have many health benefits.
By consuming these power foods, you will be giving yourself an extra edge to fight the fat. Try and include them in your diet whenever possible. Not only will you shed the pounds, but you’ll also enjoy the health benefits that come from consuming these healthy foods.
As you can see, there are many foods that can help you lose weight without breaking your bank.
All you have to do is monitor your calorie intake and eat these common foods.
Do you know of any other foods that can help you lose weight? Share them in the comments!
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