20 fat-burning foods to fire up your metabolism
Published on: 11 July 2022, 08:59 am IST
An expert suggests this cohesive list of 20 fat-burning foods to help anyone who is looking at weight loss or fat loss.
Image courtesy: Shutterstock
Have you been finding your pair of jeans to be tighter around your waist lately? If your answer is yes, it may be time to compose your menus with “fat-burning” foods.
Achieving weight loss or at least fat loss, as well as increasing metabolism are two challenges that a lot of people face in today’s time. But making certain tweaks and additions to your diet can work wonders in blasting the fat.
Basic tips for a slimming diet
Limit fats and sugars
To start with, we should limit storable fats (cooked, fried, industrial, too rich in omega-6, etc.), and sweet foods or foods with a high glycemic index (sweetened drinks, alcohol, cakes, sweets, jam, sweet soy sauce , fruit juices, white breads and pasta, quick-cooking rice, mashed potatoes, etc.). The latter lead to a high secretion of insulin, which in turn favours fat storage.
On the other hand, to calm hunger and ensure long-lasting satiety which will avoid frustration and nibbling impulses, we must adopt carbohydrates with a low glycemic index: lentils, white or red beans, chickpeas, quinoa, buckwheat and brown rice.
Control your intake of sweets. Image courtesy: Shutterstock
Choose foods that take longer to digest
Foods that boost metabolism and burn calories are primarily foods that take a long time to digest. For this, the body must expend more energy, and therefore burn more calories.
This is the case for complex carbohydrates and lean proteins (white meats, white fish, shellfish, etc.). Due to their composition, they require more effort from the body to be assimilated. Conversely, lipids are very quickly assimilated and stored in reserves. Simply bet on wholemeal bread and whole grains (pasta, rice, quinoa), without forgetting pulses ( coral lentils , broad beans, white or red beans.”
20 fat-burning foods you must start eating now:
Here are some fat-burning foods, which also aid digestion, offer satiety and give your metabolism a boost. increase in metabolism..
A slimming diet should always be fat-burning, aiming to make us lose the extra pounds but without touching the essential: muscle mass, which ensures a good basic metabolism and skin.
You can reduce fat with a combination of food and exercise. Image Courtesy: Shutterstock
1. Apple, a fat trap
The apple is rich in pectin, a soluble fiber which traps part of the lipids in the stomach. The fats are therefore not assimilated by the body but directly eliminated. It must be consumed preferably as a snack or after a meal.
2. Dairy products, which are high protein
Dairy products are rich in proteins which require a lot of energy from the body to be assimilated, and also act on satiety. To be consumed at breakfast, so as not to crack at 11 a.m., or in the afternoon in case of a little peckish.
3. Fish and eggs to expend energy
The proteins present in them are complex compounds which need a lot of energy to be assimilated. Proteins are indispensable and promote food thermogenesis (energy expenditure linked to digestion).
4. Lentils, sources of vegetable protein
To be eaten at least once a week because they are rich in fiber and have a very low glycemic index (range of 25-30).
5. Bell pepper, anti-aging partner
It is known for its richness in vitamin C but above all, the flesh of the red pepper is composed of 90 percent water, which makes it one of the best fat-burning foods.
Add bell peppers for a crunch in your diet! Image courtesy; Shutterstock
6. Avocado, rich in omega-3
Its flesh is essentially composed of unsaturated fatty acids, mainly oleic acid (that of olive oil) which maintains an optimal level of good cholesterol.
7. Asparagus, for its prebiotics
We know that it is diuretic, but asparagus also provides inulin, an excellent prebiotic which will nourish the bacteria of the intestinal flora, for a flat stomach effect.
8. Oat bran, the pro of satiety
It contains fibers that will trap some of the lipids. Oat bran promotes satiety by keeping insulin levels stable, which helps stave off food cravings and the fat storage that comes with it. To be eaten for breakfast or as a snack.
9. Red fruits, rich in antioxidants
Red fruits also have compounds that slow down the assimilation of certain fats and accelerate intestinal transit.
10. Kiwi, a bomb of vitamin C
A single fruit can fill up with this antioxidant vitamin which participates in the process of energy production and boosts the metabolism.
Kiwi is an awesome fruit! Image courtesy: Shutterstock
11. Pineapple, the digestion pro
Fresh and raw pineapple contains an enzyme called bromelain, which facilitates the digestion of proteins.
12. Lemon, the liver’s ally
The citric acid it contains promotes the transformation of lipids and proteins in the stomach. It is best consumed in the morning, about 20 minutes before breakfast to activate the secretion of bile and thus prepare the liver to digest food during the day.
13. Ginger, for detox
Ginger contains some 40 antioxidant compounds and regulates blood sugar levels.
Ginger is packed wiht benefits. Image courtesy: Pixabay
14. Cinnamon, the anti-craving spice
Cinnamon helps reduce blood sugar levels and prevent it from turning into fat. It also limits cravings. To be eaten sprinkled instead of sugar, in plain yoghurts, white cheese, desserts or cereals.
15. Detox and anti-fat green tea
Have it for its diuretic and slimming action. Tannins reduce fat assimilation. Alternate between green tea and plain water throughout the day, but not after 4 p.m. if the tea disturbs your sleep.
16. Coffee for better fat burning
Caffeine naturally activates fat burning. Have it before 5 p.m., without exceeding three cups of coffee per day. Beyond that, excess caffeine will increase anxiety, stress and irritability, factors that promote fat storage.
You have a legit reason to have coffee! Image courtesy: Shutterstock
17. Cayenne pepper, to boost the metabolism
Cayenne pepper increases the internal temperature of the body, which boosts the metabolism. To consume, sprinkle it on soups, dishes or sauces, but in moderation (it stings)!
18. Raw cocoa, anti-fatigue
Cocoa beans are rich in anti-stress magnesium and stimulating theobromine, without the sugar found in chocolate.
19. Grapefruit, to lower blood sugar
Grapefruit would be as effective as an anti-diabetes drug to lower blood sugar.
20. Vinegar, anti-storage champion
Its acetic acid facilitates digestion, helps regulate blood sugar levels and prevents the body from storing fat. To be consumed as a seasoning in salads or starters.
The last word
Well, now that you have this list of fat-burning foods handy, you must make sure to include them in our diet! At the same time, don’t underestimate the importance of exercise for weight loss.
