Fat burning foods will do several things for you as you seek to lose weight. Their benefits could include:
- Filling your stomach with nutrient dense yet calorie-poor foods.
- Igniting your metabolism so that you burn more fat and calories through the day.
The fat burning foods list is divided below between the foods that have a nice long description (foods that I eat) and those that don’t (foods I don’t eat or like).
But just because I don’t like them doesn’t mean that you won’t.
Below you will find the list of fat burning foods in alphabetical order:
- Apples – apples are one of the best sources of soluble fiber you can find as well as moderating the glucose levels in your blood. Plus, at only 80-100 calories per apple and having no cholesterol, saturated fat or sodium it is the ideal snack, especially for busy people on the go.
- Apricots – they have plenty of Vitamin A and C, as well as soluble fiber. Apricots are low in calories (16 calories) and make a great snack.
- Artichokes – artichokes aid in digestion and also help to lower your cholesterol.
- Asparagus – a great vegetable that you can grow on your own. It has tons of medicinal properties and serves as an anti-inflammatory, making it one of the fat burning foods I eat regularly. You get the canned version at the supermarket but if you can get fresh asparagus, bake it in a little olive oil with some fat-free parmesan cheese. I LOVE it!
- Beets –Beets help to stave off hunger, are low in calories and fat and great sources of iron. They help to ward off both cancer and anemia.
- Berries – whether strawberries, blackberries or blueberries, berries make the fat burning foods list because they are loaded with fiber as well as potassium. The fiber fills you up and the potassium assists in regulating your blood pressure.
- Bison meat – If you are going to eat red meat, this is the one to eat. And the best part is that many diners and restaurants will serve a bison burger. You get more protein and nutrients while also getting less calories and cholesterol than a typical burger or steak. But as always, watch how the meat is prepared. Flame broiled is the best. If it is fried it destroys the medicinal properties of the food.
- Blackberries, Blueberries and Cranberries – I load up my Oatmeal daily with them. A total of 25 blueberries is only 15 calories and has almost no fat. In addition, blueberries are great sources of Vitamin C, manganese (helps ensure healthy bone structure), fiber and are great antioxidants.
- Breakfast cereals – Here I am talking about Cheerios and the Kashi line of products. Avoid anything with a cartoon on the box…like what you see below. WAY too much sugar!
- Broccoli – a cup of steamed broccoli melts in your mouth, is only 44 calories and is one of the most nutrient dense foods known to man. It is loaded with fiber, has no fat, is loaded with Vitamin C and calcium and is now considered the #1 vegetable in the fight against cancer. Perfect for any fat burning foods lost.
- Brown rice – Brown rice can be great for you, with no sugar and almost no fat. The problem is that it can taste bland on its own. What I do when I am making grilled chicken and rice is pour a little bit of Frank’s Red Hot onto the rice. That spices it up without adding to the fat content.
- Brussels sprouts – a very high fiber, disease fighting food, Brussels sprouts are loaded with Vitamins A and C as well as fiber.
- Carrots – A decent sized carrot only has 50-70 calories, is nutrient dense and contains tons of beta-carotene, a powerful cancer fighter.
- Cauliflower – Cauliflower is an antioxidant and also has anti-inflammatory properties (chronic inflammation can be the source of many diseases, such as cancer, heart disease and Alzheimer’s 2)
- Celery – An excellent source of Vitamin C and fiber, many people, including myself, will put small amounts of peanut butter on celery as a mid-day snack.
- Cherries – in addition to being a low calorie snack and an anti-oxidant and anti-inflammatory food, cherries also have been shown to be a pain reliever as well. 3. That was something I learned researching this page.
- Chicken – chicken is on the fat burning foods list due to its high protein count, which boosts your metabolism. However, there are two warnings about chicken. 1) How it is prepared (don’t fry it) and 2) Remove the skin.
- Corn – I love sweet corn. The calorie content per can is higher than other vegetables (about 240 calories per can as opposed to about 70 for canned vegetables like asparagus and green beans) but still it has almost no fat or sugar.
- Crabs – crabs are high in protein, low fat and loaded with Omega-3 Essential Fatty acids. Just watch how they are prepared when you eat out.
- Cucumbers – I hate the things, but my nephews couldn’t live without them. So for them I will tell you that cucumbers are a water-based food and help to keep you dehydrated. The skin is also a great source of vitamin C.
- Eggplant – I make a healthy Eggplant Parmigana by frying the eggplant in a little olive oil, then using some whole wheat flour and egg white to bread the eggplant. Topped off with Barilla spaghetti sauce (the healthiest I could find) and fat-free mozzarella cheese this is about the healthiest way I know to make an Eggplant Parmigana.
- Eggs – Eggs (at least egg whites) make the fat burning foods list because they are loaded with protein (6g per egg white) and vitamin B12 which breaks down fat cells into energy.
- Garlic – I use it as a powder for seasoning.
- Grapefruit – a great breakfast food that is very calorie-poor (only around 70 calories) and helps your body to dissolve fat and cholesterol, is high in Vitamin C and potassium, free of fat and sodium.
- Grapes – Grapes make a great snack. They are loaded with anti oxidants to help you ward off disease, aid in cancer and heart disease prevention and slow down the aging process. They are also low in calories and fat, and as a water-based food helps to cleanse your system.
- Green beans – low in calories and with no saturated fat, green beans are a great source of fiber and Vitamin A.
- Green tea – not only has green tea been shown to be a fat burner, but some studies have suggested its benefits could include warding off dementia and strokes, preventing diabetes, lowering your LDL cholesterol, fighting cancer and reducing the risk of heart disease. There is nothing not to like about green tea and that’s why it is on the fat burning foods list.
- Lean beef – similar to chicken, lean beef contains high amounts of protein. However, make sure the cut of meat is very high quality, such as filet mignon, because too much fat in your choice of cut will affect the medicinal properties. Personally, I stick with the bison meat whenever possible (see above)
- Lettuce – at 10 calories a cup, how could you leave this off of your fat burning foods list? While its loaded with vitamin C, the main benefit of lettuce is the bulk that fills up your stomach for those 10 calories per cup. The problem with lettuce is the salad dressings that we smother with it that are loaded with fat. The solutions, switch from ranch and Thousand Islands dressings to Italian and oil-based dressings made with extra-virgin olive oil.
- Milk – milk contains calcium, which serves as a metabolic trigger to get your metabolism high. In addition, milk contains both high levels of complex carbohydrates which help to keep insulin levels low after a meal (High insulin levels trigger the body to stop burning fat). Just make sure to use fat-free or skim milk because whole milk has a high fat content.
- Mushrooms – a great metabolism booster, mushrooms are great sources of Vitamins B2, B3, B6 and potassium, plus a 5 oz. serving is only 31 calories.
- Oats (think Oatmeal) – oats and oatmeal are great sources of fiber. Make sure to have some at breakfast because the fiber will serve you all day long. But if you don’t like the taste, a few ideas to spice up oatmeal would be to add almonds, a tablespoon of peanut butter or cinnamon to the oatmeal. Just watch the sugar content of some brands. My personal favorite is Quaker Oats Weight Control Maple and Brown Sugar with only one gram of sugar per serving.
- Olive Oil – this is what you need to cook with. It comes from natural sources, lowers your cholesterol levels.
- Onions – onions taste great and are good for you, protecting against cholesterol. And they can be sautéed just make sure to sauté them in olive oil.
- Potatoes – potatoes make the fat burning foods list because they are nutrient dense (great sources of potassium and fiber that fills up your stomach), lower your cholesterol and prevent against stroke and heart attack.The problem with the potato is the way we prepare it. Load it with butter or sour cream and you can take this off of your fat burning foods list in a hurry.The way I eat potatoes is to eat a baked potato with vegetables. Use the vegetables to flavor the potato as opposed to butter and you restore the medicinal qualities of the potato.
- Salmon – salmon contains large amounts of Omega-3 essential fatty acids, which are the ‘good’ fats that your body needs for normal and healthy functioning.
- Scallions – low in calories yet high in fiber, vitamins and minerals.
- Spinach – Spinach can lower your cholesterol, speed up your metabolism and burn away fat. It is loaded with iron and beta-carotene, and is one of the most nutrient-dense yet calorie-poor foods in the world, making it a natural for any fat burning foods list. It has also been shown to be a cancer fighter and improve your brain function.I make sure to get spinach into my diet daily. I buy the Organic Spinach and load it onto a turkey sandwich with whole wheat bread and a little bit of Frank’s Red Hot to spice things up.
- Turkey – turkey contains large amounts of protein and almost no fat. But you must remove the skin and only eat the white meat. The dark meat has a far higher fat content. Also, when you have turkey while eating be very careful how it is prepared. A great meal like a turkey burger can be destroyed if it is prepared by frying.
- Turnips – an excellent source of many vitamins and minerals, such as fiber, folic acid, potassium, Vitamins E and B6 and manganese.
- Watermelon – as a water-based food (any water-based food needs to be on a fat burning foods list) it helps with dehydration as well as supplying copious amounts of Vitamin A and C, antioxidants that help to prevent the formation of free radicals in your system.
- Whey or Casein Protein – Every single day for breakfast I have a Whey Protein shake. I mix my supplements with the powder in the blender, add a little ice and hit the start button on the blender.I put it on the fat burning foods list because two scoops of the powder has 260 calories, 46g of protein! And almost no fat and sugar. It is a great way to start the day. Get your protein and also rehydrate yourself at the same time.
- Whole grain cereals, breads and pasta– contains copious amounts of complex carbohydrates as well as large amounts of fiber. High fiber foods are great for weight loss because they typically require more chewing time (think of your breakfast cereal). This increase in chewing time means that it takes longer for you to eat, giving your body time to realize you are full so you don’t overeat. In addition, high fiber foods are great fat burning foods because they tend to make you feel fuller for a longer period of time.Now, for those of you who are thinking whole wheat pasta, I hear you. After all, my confirmation name was ‘Anthony Joseph Salvatore Rovere’. You think I’m Italian?So this was a big step for me. But try the Ronzoni Healthy Harvest brand of pastas. It might take a little getting used to, but you will be glad you made the change.
- Yogurt – non-fat yogurt has less than 150 calories, tons of protein and is rich in calcium.
- Zucchini – low in calories (36 per cup), Zucchini has been shown to also reduce your cholesterol and your risks of prostate cancer, heart attack and stroke..
And the last and best of the fat burning foods is…Water – water not only cleanses the body but water is in many ways the ultimate fat burning food. Not only should you drink 8 glasses of water a day, but more importantly, drinking 16 oz of water before a meal will cut your calorie consumption by 15%. This is a savings of hundreds of calories per day and can lead to 20-30 pounds a year of fat loss, just by drinking water!
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