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There is the cheeseburger in paradise and there is the moon hitting your eye like a big pizza pie. Some of my, and I am guessing your, favorite foods have been immortalized in pop culture for decades. And while juicy burgers and ooey-gooey slices may inspire songs, they certainly don't help us burn fat or accomplish any of our other health and wellness goals.
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On the flip side, you would be hard-pressed to hear any catchy lyrics about salmon or broccoli. Most fat-burning foods may not be particularly sexy or fun, but when you consider all that they, ahem, bring to the table, you may want to brush up on your songwriting skills.
Why Do Certain Foods Burn Fat?
We've all heard the phrase, "it takes money, make to make money," right? Well, the same thought pattern applies to a lot of fat-burning foods. It may seem counterintuitive to add fat to your diet when you're attempting to burn more fat, but when it comes to foods such as nuts, olives, and avocados, this is a good approach.
Those types of foods are considered monounsaturated fatty acids (MUFAs), and MUFAs are the healthy kind of fat that we want to eat to fuel our bodies. According to the Mayo Clinic, this can be particularly helpful if we use these types of foods to replace foods high in unhealthy fats (saturated fats, trans fats, and unsaturated fats).
Other foods thought to burn fat contain capsaicin. This compound speeds up your metabolism and increases fullness which can help prevent overeating. The National Center for Biotechnology Information reported that the inclusion of red pepper at breakfast significantly decreased the consumption of fat later in the day.
If you want to incorporate more fat-burning foods into your recipe repertoire either at home or on-the-go, check out our top 10!
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1. Coffee
Although I am not ranking the fat-burning foods on this list, I can assure you that coffee is, and always will be, number one in my heart. The fact that it can help me keep fat away is an added bonus. The caffeine found in coffee is a powerful metabolism-revving stimulant. In fact, a University of London study found that people who drank 100 milligrams of caffeine a day burned 150 more calories than those who didn't.
2. Fish
When it comes to our finned friends, you will want to look for those that contain omega-3 fatty acids such as salmon, mackerel, and tuna. A 2015 study found in the National Library of Medicine showed that routine consumption of these types of fish could help reduce belly fat. Additionally, salmon contains a high dose of selenium. This nutrient is an important aspect of a healthy thyroid, which is important when looking at burning fat because your thyroid controls your metabolism.
3. Eggs
Just as the "Incredible, Edible Egg" commercial stated, I really do love eggs from my head down to my legs. Eggs are a high-protein food that can help speed up your metabolism. A study in the International Journal of Obesity found that participants who were given an egg breakfast lost over 30 percent more in their waists than those who were given a bagel breakfast of equal calories. Other studies have found that those who eat eggs early in the day typically eat less throughout the day.
4. Blueberries
When it comes to fat-blasters, blueberries may seem like the mild-mannered accountant of the group. However, don't let their unassuming nature fool you because blueberries are fat-fighting superheroes. A study of rats that were fed a diet enriched by blueberries showed that they had significantly less belly fat than the group that was not given blueberries. Furthermore, University of Michigan researchers stated that the antioxidant catechin is abundant in blueberries. Catechins fire up our get-lean gene called Adipose.
5. Avocado
If this were high school (and, thank goodness it is not), the versatile avocado would undoubtedly be voted most popular. The little green goddess goes with everything, but it also torches some fat cells. This may seem odd considering that while avocados are technically a fruit, nutritionally they are categorized as fats. This is because more than 75 percent of the calories in avocados come from fat. However, it is mostly that gold-star-collecting fat—monounsaturated. Research has shown that chowing down on avocados stimulates the appetite-squashing hormone, leptin.
6. Dark Chocolate
When it comes to shedding some pounds, one thing that has become ingrained into our collective psyche is that we need to avoid treats—especially the big C. However, it's time to rethink our relationship with dark chocolate because it can actually help melt away some fat. Furthermore, a study by the Federation of American Societies of Experimental Biology found that eating dark chocolate at night had even more beneficial effects for fat burning. Dark chocolate is packed with monounsaturated fatty acids that charge up your metabolism. It also reduces sugar cravings and leaves you feeling full.
7. Broccoli
Poor broccoli. It gets such a bad rap when in actuality it is not only delicious, but it is a fat-fighting ninja. Broccoli is all full-up on fiber, and fiber keeps the fat fires burning for long after you've eaten. Furthermore, broccoli has a lot of calcium, and a study by researchers at the University of Tennessee found that the calcium in our tree-shaped friends further helps them burn more fat.
8. Nuts
If you're looking for a food that will basically incinerate fat, look no further than the humble nut family—specifically almonds. A study published in the International Journal of Obesity and Related Metabolic Disorders found that overweight adults who ate almonds as part of their diet plan, lost 50 percent more fat than those who did not. Additionally, almonds are a good source of protein and fiber; they increase your metabolism rate because your body needs to use more energy during the digestion process.
9. Greek Yogurt
I eat Greek yogurt almost every day. I love it, but for a long time I was doing it all wrong when it came to eating the kind of Greek yogurt that burns fat. Thinking I was doing the sensible thing, I would get low-fat or reduced fat. Thankfully, I learned—and when you know better, you do better. Now, I scoop all the smooth fatness of it. Yes, it is extremely important to eat the full-fat version of Greek yogurt if you want it to help burn fat. In addition to the high amounts of protein and probiotics, full-fat Greek yogurt contains conjugated linoleic acid, which has shown to help people burn fat. Research suggests that high-protein dairy products can boost fat loss, protect muscle during weight loss, and help you feel full and satisfied.
10. Olive Oil
I need to figure out how to buy olive oil in a huge vat because not even the jugs from Costco last for long. I cook with it. I make salad dressing with it. Olive oil is one of the healthiest fats on earth. Olive oil basically makes every fat-burning-foods list because it is one of the healthiest fats you can eat. A study in the British Journal of Nutrition states that olive oil burns fat by boosting your metabolic rate.
Other Benefits of Fat-Burning Food
In addition to burning fat, many of the foods on this list have a host of other benefits such as:
- Reducing inflammation
- Lowering cholesterol
- Helping to prevent heart disease
- Promoting good gut and liver health
- Discouraging blood clots
- Building muscle
- Maintaining healthy blood sugar levels
The Final Word
It is easy to work delicious and nutritious fat-burning foods into our diets. However, just like with most everything, it is imperative that we eat these foods in the proper quantities. Try using storage containers to create grab-and-go snacks measured to proper serving sizes. And when it comes to food such as nuts, we need to remember that they are not all created equal. Tossing a giant handful of peanuts into your mouth is not going to set your fat ablaze. Likewise, a coffee ladened with heavy creams or sugary syrups isn't going to help your waistline. But if you check your serving sizes and eat in moderation, you may need to call the fire department soon because of the rate that you're burning fat. Try logging your food intake with a food tracking app like Noom to keep you on track. Or, ditch the cooking and invest in a meal prep service.
How to Lose Weight Fast | Workouts to Lose Weight | How to Lose Weight Without Exercise | How to Eat to Lose Weight | How to Burn Belly Fat | Best Weight Loss Apps | Fat-Burning Foods | Best Fat Burners | Best Weight-Loss Supplements