If you want to improve your diet to lose weight, the best thing to do is to adopt healthy habits. Don't hesitate to keep them in the long term. Following diets like the Mediterranean diet can improve your health and help you lose a few pounds.
Are there any fat burning foods for weight loss?
To lose weight, you must start by following a diet to lose weight quickly.
Wondering what to eat to lose weight? Most of us are always looking for ways to burn fat. Limit takeaways and treats to lose fat.
It is also useful to know what is the diet for weight loss. So what are the foods to consume in greater quantities that actively burn fat and calories.
If you are focused on weight loss, then what diet to lose weight? It is good to know that certain foods can help you reach your goals faster. These foods help the body burn fat when consumed as part of a controlled eating plan.
Also read: 8 WAYS TO BURN MORE FAT FASTER
Protein: the best diet for weight loss
1. Salmon
A simple salmon dinner can help you lose weight quickly. This delicious, lean fish is packed with protein and omega-3s.
Salmon is a fantastic source of high quality protein. It is beneficial for weight and fat loss because the body has to work harder to digest it.
Additionally, salmon is a great source of omega-3 fatty acids, which have been shown to reduce inflammation and promote fat burning. Studies have shown that fish oil supplementation can help reduce weight and the stress hormone cortisol, which is also linked to fat storage."
In fact, a 2015 study on omega-3s found that these friendly fats helped reduce belly fat. While another study found that salmon compared to cod and fish oil capsules was most effective for overall weight loss.
There's more good news, too. A serving of salmon contains about two-thirds of selenium. This is a nutrient your body needs for a healthy thyroid.
This is especially important because the thyroid is key to an efficient metabolism. With that in mind, be sure to stock up on salmon during your weekly grocery shopping.
2. Eggs
Starting the day with eggs for breakfast is great for weight loss.
A 2010 study gave one group of men an egg breakfast and the other a bagel breakfast, which had the same calories.
And they found that those who enjoyed eggs in the morning ate less throughout the rest of the day. That's great news if you're making a conscious effort to watch calories.
Another study of a similar egg-and-bagel diet found that after eight weeks, those on the egg diet lost more than 30 percent of their waistline and saw their overall body fat percentage decrease.
The reason why eggs are good for you and part of a weight loss diet. It's all about protein, eggs are a protein rich food that can promote fat burning.
Protein speeds up the metabolic rate, which can be as much as 30% after eating high-quality protein.
Additionally, protein is essential for building and maintaining muscle mass, and the more muscle you have, the more metabolically active you will be.
3. Chicken
Whether it's a chicken breast, thigh, or a good old drumstick, chicken has earned its place on our weight loss diet list. Research shows that this popular poultry can help with weight loss.
One study found that people who frequently ate chicken as part of a balanced diet experienced significant weight reduction primarily due to loss of fat mass.
This is due to the protein nature of chicken. Lean protein sources, like chicken, actually take more energy (or calories) to digest than simple carbohydrates.
Eating lean protein also protects your muscle mass when you're in a calorie deficit, and lean mass burns more calories than fat.
Another study found that chicken is also effective in making us feel full after a meal. The amino acids it contains help our brain recognize that we are full afterwards.
Of course, be aware that fried chicken does not have the same nutritional benefits. It is best to avoid it or consume it as a rare treat.
Learn more: PROTEINS FOR WEIGHT LOSS: THE BEST PROTEIN FOODS
Yogurt and tea: the best diet for weight loss
4. Greek yogurt
Greek yogurt is not only tasty and delicious. It is also scientifically proven to help burn body fat.
Greek yogurt can really help burn fat, but it has to be full-fat yogurt. First, full-fat Greek yogurt contains conjugated linoleic acid (CLA) which helps burn fat.
And second, the probiotics naturally present in yogurt support good gut bacteria, which is essential to any weight loss program.
This is important because the more overweight a person is, the more imbalanced the bacteria in their gut are. And it is this imbalance that makes it harder to lose fat in general.
As for the fat-burning qualities of Greek yogurt, researchers have reported that the amino acids, vitamin D and calcium it contains accelerate fat burning.
One study has proven this beyond doubt. Participants who cut calories and ate just over 500g of yogurt per day lost 81% more belly fat than their counterparts.
Needless to say, we'll be drizzling it on our granola and adding it to our morning smoothies in hopes of reaping the same rewards.
5. Green tea
A good cup of green tea can do wonders for your waistline. This herbal tea is considered one of the best fat burning foods.
“Green tea is known to be thermogenic, meaning it burns fat. It is loaded with antioxidants called epigallocatechin gallate (EGCG) which helps speed up metabolism.
Additionally, green tea also contains a small amount of caffeine, and research has shown that it speeds up metabolic rate and increases fat burning if drunk before exercise.
She's not wrong either, as a German study found that the antioxidants in green tea helped break down fat. There's also a study that showed that men who took green tea extract before a workout burned 17% more fat than those who didn't.
So be sure to sip it regularly before a gym session for maximum potential.
You don't have to drink green tea to benefit from its benefits. This nootropic tea can be used in its beverage form or found as a supplement to support a healthy metabolism.
Also discover: DIET TO LOSE BELLY FAT: EASY RECIPES TO PREPARE
Dark Chocolate: The Best Food for Weight Loss
6. Dark chocolate
It seems dark chocolate is good for you, your body AND your waistline. It's a win-win!
It reduces sugar cravings, leaves you feeling full and boosts your metabolism. Dark chocolate is loaded with monounsaturated fats that help boost your metabolism.
And therefore, you will burn calories faster. However, when choosing dark chocolate, check the ingredients because many are still loaded with sugar.
Plus, science has shown that indulging in evening chocolate snacks could work in our favor. In a 2021 study, women who ate chocolate in the evening (compared to those who ate it during the day) had better metabolisms. They reportedly lost weight around their waists after two weeks.
But be careful: researchers have advised against regularly overindulging in chocolate because of its overall calorie content.
Fruits and vegetables: the best diet for losing weight
7. Broccoli
Our experts have given these cute little trees the green light as one of the best fat burning foods for weight loss.
Broccoli and its counterparts like cauliflower and Brussels sprouts are super high in fiber and nutrients that help your body burn fat.
According to researchers, broccoli contains calcium, which is good for joint health and weight loss. One study found that calcium actually controls how fat is processed and stored in the body. And the more calcium in a fat cell, the more fat that cell burns.
They credited the chemical Sulforaphane, found in this powerful green vegetable, with the key to fighting fat.
They found that this chemical encourages brown fat cells to speed up your metabolism. It also helps combat bloating after a particularly salty meal.
But be careful, steaming this green superfood is the best way to take full advantage of its fat-burning effects. That's because steaming broccoli is most likely to absorb its nutrients. And of course, frying broccoli adds extra calories if it's seasoned and brushed with olive oil.
8. Blueberries
Not only do they count towards one of your five daily servings, blueberries are brilliant for burning fat – especially belly fat.
An animal study on rats found that those who ate a diet high in blueberries lost belly fat. And saw other health benefits, like lower cholesterol and improved glucose levels.
Blueberries, and other berries, have a high water content and are less sweet than other fruits without sacrificing sweetness. Their high antioxidant content also helps keep you healthy.
9. Lawyer
A 2019 study found that eating one avocado per day, as part of a calorie-controlled diet, promoted weight loss in participants.
And the benefits of avocado don't stop there. Another study found that people who ate it for breakfast or lunch were less likely to overeat throughout the rest of the day.
Avocados help boost leptin, the hormone that suppresses appetite. This helps us feel fuller and more satisfied.
She cautions, however, not to combine our avocado intake with other high-fat foods. If you frequently incorporate avocados into your diet (and they are very nutritious), but you consume too much fat or extra calories from other foods, your fat may be difficult to shift.
You may also like this article: BALANCED MEAL TO LOSE WEIGHT: EASY TO MAKE YOURSELF
For a diet to lose weight, don't forget to also consume:
10. Beans
Beans, especially cannellini beans, are fat burning foods?
In a 2011 study, 50 obese adults were given a serving of white beans twice a day for eight weeks while following a low-fat diet. And scientists found that those in the bean group lost more weight and had better blood sugar control.
White beans like cannellini act as alpha-amylase inhibitors. This means they can slow down the absorption of carbohydrates. They block the enzymes needed to digest them. You don't get a high blood sugar spike after eating them. They cause more fat to be stored around the body.
Add them to stews and soups or scatter them on a salad to get your lean bean fix.
11. Nuts
Snacking on nuts regularly has a number of nutritional benefits for our bodies. Nuts, especially almonds, are an excellent source of magnesium and healthy fats.
These healthy fats also provide antioxidants, which fight and repair damage caused by inflammation.
In fact, almonds are something of a fat-burning superfood. According to a US study, overweight participants who ate almonds as part of a low-calorie diet lost 50% of their fat, or about 18% of their weight, compared to 11% for the other test group.
They are also a good source of protein. They force the body to use more energy during the digestion process. This can boost your metabolism and help you burn more calories.
People who include nuts in their diet are less likely to gain weight.
While peanuts may be tasty, they are not the nuts in question when it comes to fat-burning foods. Nuts are actually healthy. They are high in fat, although it is mostly healthy fat. They should be eaten in moderation to get their benefits.
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