Diets can be exhausting. Especially when all they seem to talk about is what you can’t eat. No sugar, no carbs, no glucose, no red meats, no dairy, no this, no that just no, no, no and no again. Before you know it you’re already burnt out in only a few days from starting and suddenly this “eating healthy to burn fat” thing really doesn’t seem to be worth it anymore.
So instead of talking about what you CAN’T eat, here is a breakdown of foods you CAN (and should) eat! This way instead of strictly cutting out food after food from your diet, you can opt for adding more of these foods into your diet to not only assist you on your weight loss journey but make it easier to commit to it long term as well!
Nuts are packed with the good kind of fats and plenty of protein which actually helps you stay full for longer periods of times. Almonds contain an amino acid called L-arginine which actually promotes your body to burn even more fat if consumed before working out. Cashews are filled with magnesium which is essential to regulating the metabolic rate of fats and carbs.
Eggs are protein powerhouses and help amp up your metabolism by about 20-35% and keep you feeling full for a long time – even in individuals who are overweight or obese.
Eating an egg-based breakfast multiple times during the week can not only help you burn fat but keep you feeling full and energized throughout the day.
Not only are berries low in sugar but they taste really sweet and are high in fibre, antioxidants, help burn fat and even improve your blood flow. If you have issues with your cholesterol levels or inflammation, berries can help with that too!
4. Apple Cider Vinegar
Apple Cider Vinegar has tremendous benefits that not only help with weight loss but many other aspects of your health too. It is also a natural laxative and helps improve digestion. On top of that apple cider vinegar lowers your blood sugar level and improves insulin sensitivity. It also helps with the feelings of fullness – which contributes to helping people lose weight. It is especially helpful when trying to lose fat around your belly and can even play a part in lowering cholesterol!
Grapefruits are incredibly low in calories yet have a high nutritional level and are high in powerful antioxidants. They promote appetite control and feelings of fullness and have shown promising results in helping with weight loss. Grapefruit is also high in phytochemicals – which stimulates the production of the hormone adiponectin which specializes in the breakdown of fat.
6. Green Tea
Green tea contains healthy bioactive compounds and is especially helpful in increasing the fat burn in your body. It is also packed with antioxidants which ultimately help decrease the risks of some cancer and help accelerate the fat burning process by promoting fat conversion in the liver. and can also aid in preventing cardiovascular diseases.
7. Chili peppers
Capsaicin is a compound that is found in peppers and is usually the ingredient that brings forth the sensation of “spiciness”. It helps convert food into energy and can tremendously aid with fat loss – especially abdominal fat loss. Capsaicin is also a natural appetite suppressant that ultimately helps with hunger control and eating moderate and lower amounts of food.
Spinach (and other leafy greens) are packed with nutrients and antioxidants. With the abundance of vitamins, minerals and fibre loaded into not many calories, eating leafy greens can not only aid in weight loss but also reduction of heart diseases and obesity.
9. Whole grains
Whole grains (such as oats and brown rice) contain lots of fibre. By adding high-fibre foods into your diet, you will feel full longer as whole-grain foods take longer to burn and metabolism therefore you won’t feel the needs to eat more and will be feeling fully fueled and energized.
10. Coconut oil
Coconut oil contains healthy fats and fatty acids that give you a good feeling of fullness. This ultimately helps with reducing hunger and appetite control. Coconut oil also may help boost your heart health and help with the process of fat burning.
Avocados are high in monounsaturated fats which have been suggested to help protect you against heart disease and lower your blood pressure. They are high in potassium, folate and fibre which all contribute to your cardiovascular system. The particular vitamin B6 acts as a counter for the hormone cortisol. Cortisol is a stress hormone that triggers weight gain – especially through your belly fat stores.
Cinnamon has many anti-viral, anti-bacterial and anti-fungal properties and contains many powerful antioxidants that have anti-inflammatory effects. One particular type of antioxidant – Polyphenols – help boost the metabolism and help regulate blood sugar. Cinnamon also has prebiotic properties which can aid in improving gut health as well.
13. Pears & apples
Pears and apples are highly nutritious and high in fibre – which helps you feel full for longer periods of time. It may promote gut health and has anti-inflammatory properties and has shown promising results in lowering the risk of diabetes and aiding in weight loss. They are also naturally incredibly sweet and the antioxidants have been linked to reducing the risk of cancer.
Grapes are absolutely loaded with nutrients – particularly vitamins C and K. Their high antioxidant levels help in preventing chronic diseases and are beneficial for heart health as well! They have shown to decrease blood sugar levels and protect individuals against diabetes. Their high water content allows for them to have a low-calorie count while also being very filling.
Celery is a great source of important antioxidants and greatly reduces inflammation. It is very high in fibre, vitamins and minerals with a low glycemic index. It takes more energy to digest celery than celery gives you by itself – therefore it is helpful in weight loss and fat burn (as you’re burning more calories).
16. Dark chocolate
Dark chocolate is far more nutritious than you’d expect. It is very high in antioxidants and has shown evidence of improving blood flow and decreasing blood pressure. 70%+ cacao content is important when it comes to using dark chocolate in your diet for weight loss purposes. Cacao contains high concentrations of the compound polyphenols, that push the body to burn fat.
17. Fatty Fish
Fatty fish contains omega-3 fatty acids that have been linked to promoting fat loss. Fish is also rich in protein, which helps you feel full and boosts metabolic rate during digestion. To top that, fatty fish has also been shown to reduce inflammation and lower the risks of heart disease, cancer and other cardiovascular diseases.
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