The foods that we consume have a major role to play in our body shape and fat percentage. Once they get ingested, these healthy foods have a heat releasing effect that converts stored units of fat into energy that is then utilised to carry out basic bodily functions. This is known as the thermic effect of food.
Your body’s metabolic activity is determined by the same effect and has varying levels of effectiveness depending on the foods that you consume the most. Following a healthy balanced diet can help you consume the right mix of these foods.
Healthy Foods for Effective Fat Burning
There can be different varieties and sets of healthy foods to eat on a daily basis based on your fitness goals and your body’s requirements. Here is a list of 10 healthy foods that you can consume in order to burn some body fat:
1. Coffee
Coffee is one of the most commonly consumed beverages throughout the world. It is a great way to start your day off and is responsible for functions like improving your mental activity, boosting physical performance, and putting you in a better mood too. However, one of the lesser-known facts about coffee is that it is an excellent fat-burning food.
The caffeine present in the coffee jump-starts your metabolism, burning nearly twice as much body fat with the same levels of exercise. However, too much coffee can have unwanted side effects such as insomnia or anxiety. It is recommended that you limit your caffeine consumption to 400 mg per day, which is essentially under four cups of coffee.
2. Eggs
Eggs are healthy snacks that are rich in nutrients and essential minerals. Consuming whole eggs either in boiled or scrambled form has been shown to have a positive effect on reducing the risk of developing heart disease. Additionally, eggs are also an excellent food to consume if you are someone who is trying to lose weight.
These fat burning foods are rich in protein and tightly packed, making you feel full even when you consume them in limited amounts. This reduces your appetite and helps you make better nutritional choices. The rich protein content of eggs is also responsible for boosting your body’s metabolic activity and burning more fat within a few hours of its consumption. Hard-boiled eggs are the perfect high-protein snacks to start off your morning.
3. Coconut Oil
Coconut oil is one of the healthiest fat sources that you can incorporate into your nutritional intake. It is loaded with antioxidants and nutrients that help you increase good cholesterol levels in your body. They also target triglycerides and help in lowering LDL or bad cholesterol, which is beneficial for preventing chronic illnesses such as heart disease.
Coconut oil is also a rich source of Medium Chain Triglycerides or MCTs which have been credited with appetite-suppressing qualities, making it the ideal choice of fat-burning supplement. A good way to speed up your metabolic activity would be to combine equal parts of coconut oil and organic unsalted butter in your morning cup of coffee.
4. Whey Protein
Having a high protein breakfast is one of the most effective healthy foods to promote the process of weight loss. It is useful for aiding functions such as muscle development, tissue repair, and restoration of damaged muscles. Sources such as whey protein isolates are also effective at acting as an appetite suppressant which is useful to reduce hunger pangs and unhealthy cravings.
This is primarily because the consumption of whey protein signals your brain to limit the release of hunger hormones such as ghrelin and increase the production of satiety hormones such as YY peptides. You can get your recommended intake of protein by consuming foods such as peanut butter, protein shakes, and protein bars.
5. Apple Cider Vinegar
Apple Cider Vinegar is one of the oldest remedies for weight loss and has been traditionally used as a natural appetite suppressant and blood sugar regulator. It helps you lose weight by boosting the body’s metabolic activity due to its abundance of acetic acid compounds.
Adding just two tablespoons of vinegar to a bowl of warm water along with some powdered cinnamon is an excellent way to start off your morning and reduce digestive discomfort.
6. Full-Fat Greek Yoghurt
Greek yoghurt is one of the most nutrient-dense foods and is loaded with nutrients such as protein, potassium, and calcium. Consuming dairy products that are laced with high levels of protein can have a huge impact on your weight loss and boosting muscle mass as well.
The conjugated linoleic acid present in this type of healthy foods is responsible for boosting the body’s metabolic process and reducing the symptoms experienced by those with irritable bowel syndrome as well. You can also combine greek yoghurt with some muesli and dried nuts as a part of a healthy breakfast.
7. Fatty Fish
Fatty fish is one of the best weight loss foods that you can include as a part of your daily diet. These fish are a rich source of nutrients like omega-3 fatty acids, which are responsible for reducing inflammation and the risk of developing heart disease. In addition to these features, fatty fish such as salmon, herring, and mackerel are also useful for reducing body fat, making them a major component of healthy meals.
Fatty fish are extremely high in protein which carries out functions like reducing your appetite and increasing metabolic activity. They also reduce stress hormones like cortisol which have been associated with higher weight numbers.
8. Green Tea
Green tea is an excellent choice of drink to include in your daily diet. When consumed with hot water, it is virtually free of sodium, fats, carbs, and other food groups that may contribute to your body mass. It helps in reducing the risk of developing heart disease and protecting your body against cancer.
The epigallocatechin gallate present in green tea is also responsible for boosting the body’s metabolic activity and promoting weight loss. Drink up to four cups of green tea a day to see a drastic change in your body’s fat content.
9. Chilli Peppers
Traditionally, spicy foods have been associated with having anti-inflammatory properties and preventing cell damage. Turns out, the capsaicin present in foods like chilli peppers can also have a huge role to play in regulating your weight.
This is possible since capsaicin is responsible for reducing the body’s hunger cravings and restarting halted metabolic activity that occurs due to a reduced caloric intake.
10. Oats
If you are someone who is looking to lose weight, oats, and cereals are a healthy addition to your daily nutritional intake. Not only is oatmeal rich in dietary fibre, it also signals the body to limit the secretion of hunger-inducing hormones such as ghrelin which reduces your appetite and helps you make better nutritional choices. This makes oats count among one of the easy to prepare and healthy foods to eat everyday. Oats are also lower in calories which makes them the ideal low-calorie snacks for when you are hungry.
Conclusion
So this was a list of healthy foods you can include in your daily diet in order to burn unwanted fat. You can follow various recipes and enhance the flavour and taste. Just ensure that you balance out your meals with other foods to fulfil your body’s nutritional gaps. You can also consult a certified nutritionist to get a customised plan based on your goals.
Frequently Asked Questions About healthy foods
