As we all know, food is the most powerful component of health and fitness. Plus, did you know that some food can actually help you burn fat? It’s true that certain foods have a thermogenic effect that activates your metabolism.
It’s important to choose nutrient-dense, healthy foods and incorporate them in your diet. Variety and good selection will provide you with antioxidants, vitamins, minerals and many health and fitness benefits. Here are the top fat-burning foods to include in your diet:
Green tea
Green tea has many health benefits and properties, but it also helps when our goal is to lose fat, as studies have shown it may help boost metabolism. It’s been shown to help improve blood flow, lower cholesterol and may even help prevent cancer.
Hot peppers
Peppers contain capsaicin, which has a fat-burning effect and may help increase metabolism. A study in Japan found that red pepper can help reduce appetite and may result in weight loss. Try adding peppers to your recipes; habanero chili peppers, cayenne and jalapeno are the most popular.
Nuts, olive oil, avocados
Good fats will help you feel fuller for longer. For example, olive oil has monounsaturated fat that can help you to control your cravings. Avocados are delicious and are a good source of fiber. Add fat in your diet and you will see that your body needs fat to burn fat.
Chia seeds
Chia seeds contain omega-3s, fiber and protein, and may help to suppress appetite, boost metabolism and aid in digestion. If you add chia seeds to your salad, shake or any recipe, you will feel less hungry, according to research.
Berries
Fruits have many antioxidants and fiber, which helps to feel fuller longer and aids in digestion. Berries are low in fructose but full of flavor, color and taste. I use berries in my protein shake every day as part of my post-workout routine.
Lean meats
Fish has healthy omega-3s that can help reduce body fat.
Cinammon
This delicious spice lowers blood sugar levels and improves your cholesterol ratios in a proper way. These two properties contribute to a better insulin function in your body. When your hormones are balanced, your body can lose fat more easy.
Coffee
My favorite! It’s delicious, contains antioxidants and may help increase your metabolic rate.
Whey
Whey protein helps to build muscle, which helps you burn more fat. Have a whey protein shake pre- or post-workout.
Fat-burning Protein Post-workout Shake
Ingredients
1 cup green tea
1 cup of ice
1/3 cup cold water
1 cup frozen berries
25 grams chocolate whey powder
10 grams vanilla whey powder
10 grams chia seeds
1 teaspoon of cinnamon
10 grams almonds
Directions
Blend the ice, the chia seeds with the green tea and add the whey protein. You can blend the berries for adtional texture to the shake or just add them on top. Blend 1/3 water cup with the vanilla whey and the cinnamon and add to the mix. Add the almonds to the top. Serve and enjoy.
References:
http://ajcn.nutrition.org/content/70/6/1040.full
http://umm.edu/health/medical/altmed/herb/green-tea
http://www.webmd.com/food-recipes/health-benefits-of-green-tea
http://www.livestrong.com/article/36905-hot-peppers-speed-up-metabolism/
http://authoritynutrition.com/coffee-increase-metabolism/
