FOODS YOU CAN ACTUALLY EAT WHEN TRYING TO BURN FAT

When we think about losing weight, our minds go straight to the list of things that we shouldn’t eat. Well today, we’re talking about things that you can (and should) include in your diet to help fuel your fat burning goals! Some of these foods are included because there is research showing that they have a thermogenic effect (meaning that they temporarily increase how much energy (calories) your body is expending). Some are here because they have a satiating effect—meaning that when you eat them, you feel full longer so you will be able to reduce your calorie intake more easily. Finally, some are here because they help to keep your lean tissue (muscle) fueled. Fueling the muscle in our bodies is super important when we are trying to burn fat because muscle tissue burns the most calories, but also because our bodies will break down some of this lean tissue when we are doing fat burning exercises. We do not want to give up any of this hard-earned lean muscle if possible, so protecting it is very important.

On that note, I would be remiss if I did not mention that eating fat burning foods alone is not enough to achieve your goals. To burn fat, we must eat less calories and expend more energy through exercise. These foods are great to include in your weight loss regimen because weight loss is hard and, let’s face it, we can use all of the help we can get!

FAT BURNING FOODS

Coffee

There are numerous reasons that coffee makes the top of the list. Coffee contains caffeine, which is shown to increase thermogenesis (calorie burning) in the human body. On top of this known thermogenic effect of the caffeine, some researchers believe that there are “bioactive compounds” in coffee that are associated with weight management benefits because even the consumption of decaf coffee has been associated with beneficial effects on weight!¹ Many studies have shown that coffee drinkers have reduced body fat and Body Mass Index (BMI), among other factors related to weight loss.^{1, 2, 3, 4} Don’t take this as a license to head to your local coffee shop and order a drink filled with sugary syrups and whipped cream, though, go for black coffee, espresso, or maybe a nice Americano with a splash of milk. Stick to 400mg of caffeine or less per day.

Berries

Some of the yummiest fruits out there, berries are also packed with tons of bioactive compounds that make them fat burning foods. They are also a great way to add more fiber to your diet. Just eating more fiber alone can help you to feel fuller, so it can help you eat less calories. There is some interesting emerging research showing that berries may also provide fat-burning benefits as well.² The research indicates that blackberries are a particularly great choice, but all berries (blueberries, raspberries, strawberries) are rich in bioactives and fiber and would certainly be great additions to your diet!

Curcumin

Curcumin can be found in turmeric curcumin, which is a spice that is commonly found in Asian and Indian cuisines. It is another excellent source of bioactive compounds and there is some emerging evidence from animals and humans that shows that curcumin has beneficial effects for weight loss. One way that it appears to do this is through changing white adipose tissue to brown adipose tissue (in animal studies).^7, 8 Brown adipose tissue is considered by scientists to be more metabolically active, so it burns more energy than white adipose tissue. So use this super spice generously in your cooking. It will add a gorgeous yellow hue for health benefits that you can see!

Green Tea

The polyphenols found in green tea, especially epigallocatechin gallate (EGCG) have been shown to boost metabolism. These polyphenols may have even greater effects when they are combined with thermogenic caffeine, so green tea is a one, two punch for your metabolism. Polyphenols are bioactive compounds that are found in plant foods—is anyone noticing a trend? Bioactive compounds from plant foods have lots of benefits for health! This easy-sipper is great to consume during the day, and you can choose decaf or regular as both have benefits for metabolism.

Chili Peppers

Chili peppers are another amazing addition to your fat-burning diet if you can take the heat! Most scientists believe that the active components of chili peppers that contribute to fat burning are capsaicin and capsinoids. Capsaicin and capsinoids have both been shown to increase thermogenesis and increase brown adipose tissue (remember, the more metabolically active fat) activation,^7, 2 so it appears to target multiple pathways to increasing fat burning.

Whey Protein

Remember when I said that it is super important to protect your lean muscle? Well whey protein is one great way to do that, that also happens to be delicious! Whey protein is one of the highest quality sources of protein that exists and can actually stimulate muscle protein synthesis. Muscle demands more energy for its maintenance, so the more of it we have, the more fat our body burns, even when we are at rest. Whey protein also helps you to feel full longer after you eat it, so we think it’s a great addition to your fat burning diet and exercise plan! A quick sidenote—whey protein combined with strength training is more effective for muscle support, so don’t forget about your weights!

Probiotic Rich Foods Like Sauerkraut, Kefir, And Yogurt

While a lot of people who may be searching for “what foods help burn belly fat” might be disappointed that most foods won’t burn belly fat per say, but eating foods rich in probiotics, like real sauerkraut or yogurt with live and active bacteria, can help to reduce bloating. It’s getting easier and easier to find foods that are bursting with probiotics in your local grocery store, so try to incorporate them into your daily eating habits to achieve optimal gut health and fight the bloat.

Fatty Fish

While the evidence on omega-3 fatty acids (which are found mostly in fatty fish, hence the recommendation) contribute to thermogenesis by activating brown adipose tissue is mostly in animals, there are a plethora of other reasons to include fatty fish in your diet. Fatty fish are also satiety-supporting, so they’ll stick with you longer between meals. Plus, omega-3 fatty acids also have lots of other health-supporting benefits for your heart and joints, so its really a win-win! Try to add salmon, mackerel, sardines or herring a few times a week to reap the most benefits from these tasty fish.

We all know that when it comes to fat-burning, there isn’t a silver bullet, but there are lots of things you can combine. Make sure you focus on eating lots of lean protein, veggies, fruits and get moving to achieve the best results possible.