Weight loss can come from endless of strategies from various diet pattern, diet myth, supplements, liquid/solid meal replacement which claim for rapid weight loss outcome regardless of its negative side effect.
There is no miraculous way to lose weight rapidly, but with the healthy balance diet and be physically active, these 10 best fat-burning foods have the function of burning off your stubborn fat that you are keen to get rid of.
What’s Fat Burning Food?
Fat burning foods are applied to the food that may result in fat loss by increasing the body metabolism, and reduce the overall food intake by lower down your appetite.
10 Best Fat Burning Foods to Help You Burn Fat
1. Dairy Products
Dairy products include milk, yogurt, cheese which are high in calcium and quality protein. Based on 14 randomised controlled clinical trials, researcher has found participants who consumed most dairy product had 0.7kg greater reduction in fat mass compare to those who did not consume much dairy product.
This could be due to the effect of calcium in dairy product lowering the level of a nutrient that promote growth of fat cell. High protein level of dairy product also promotes longer satiety and reduces the overall food intake.
2. Oats, Barley and Wholegrain Product
Right kinds of carbohydrates can produce fat burning effect, not every carbs food is bad. Oat, barley or any wholegrain product are high in fibre which raise your blood sugar slowly, prevent sugar spike and crash which stop you from craving food soon after a meal.
High fibre foods make you feel satiety and avoid overconsumption of the meal. Simply change the white rice in your dinner plate to barley to shed off the belly fat.
3. Green Tea
Catechins is one of a type of flavonoids and antioxidants that can boost fat burning and increase body metabolism to result in weight loss. Drink less than 6 cups of green tea and be physically active for 180 minutes per week can increase metabolism and the rate of liver burns fat.
Add some lemon slices into your tea to boost your vitamin C and provide additional flavour for your tea.
4. Sweet Potato
Sweet and starchy food has been off-limit to most of the people who is dieting. In fact, sweet potato is a fat burning food which high in fibre and beta-carotene which helps to burn fat.
Bright orange pigment in the sweet potato help to stabilise blood sugar level and reduce insulin resistant to prevent energy (calories) that we consume from being converted into fat.
5. Walnut and Almond
The good fats from walnut and almond have the fat burning effects which could increase our insulin sensitivity to prevent fat deposition over abdominal area. Walnut also an omega-3 fatty acid rich food source and almond is high in bone-building calcium, provide additional benefits to our body health.
6. Salmon and Oily Fish
Salmon, mackerel, tuna, sardine are oily fish and rich in omega-3 fatty acid which has been proven to reduce inflammation and lower the risk of heart disease. The high-quality protein of salmon and other oily fish provides greater filling of satiety to stop you from eating more and increase metabolic rate at the same time.
Substitute your protein food sources to salmon and oily fish at least twice a week to reduce your fat mass and maintain a healthy heart.
7. Lentils, Peas and Beans
Lentils, peas and beans are high in fibre vitamins and minerals. The complex carbohydrate contains fibres which provide satiety and great source of energy.
Rich content of protein also increases the satiety and offset the hunger easily to avoid unnecessary food consumption. These foods are lower in calories yet provide greater satiety, concluded as the best food for fat and weight loss.
8. Dark Leafy Vegetables
Dark leafy vegetables such as kale, spinach, lettuce, etc are friendly weight loss and fat loss food. Vegetables are greater in volume while fewer calories compare to other food sources.
It easily fills up most of your stomach spaces and make you feel full for longer period, thanks to its fibre content. Additionally, most leafy vegetables are rich in vitamins and minerals which can promote healthy body system.
Seaweed from salad to sushi or dried seaweeds sheets for snacking contain low calories and rich in iodine content. Iodine is an important mineral that requires for regulating our thyroid gland function to maintain our body’s metabolism. Seaweed may help for losing weight especially central area fats.
Since this is low calories and iodine rich food, you can always consume it with your soup, rice, or sushi to boost your metabolism and burn the extra pounds of fats.
An adult human body is composed of 60-70% water, our body needs water to increase the metabolism and maintain other bodily function included digestion and elimination. Adequate water intake can boost metabolism to help for calories burning from fat.
Numbers of studies also shown positive correlation between increase plain water intake and weight loss. Drinking water can help to reduce your overall liquid calorie intake by substitution sweetened beverage such as fruit juice, soda drink, soft drink, bubble milk tea, sweetened tea/coffee to plain water.