Most people think that food is only good for making you gain weight. But did you know that a special group of fat burning foods can actually help you lose flab? Here are some of my personal favorites.
Oatmeal – Steel rolled and regular rolled oats are the top choice here. For some people oatmeal is just way too plain, but I say it is a blank canvas! Why not add some of the nuts and berries listed below for a delicious meal. Don’t fall into the trap of going for the instant, sweetened or flavored varieties though.
The Science: Oatmeal has actually been proven to lower the risk of heart disease and colon cancer because it breaks down and flushes out blood cholesterol and bad fatty acids. The soluble fiber found in oatmeal prevents insulin and blood sugar spikes, and keeps you feeling full for longer. This creates the perfect environment for fat burning hormones.
Shop For: Steel rolled oats (expensive) and rolled oats.
Avoid: Sweetened/ Instant oats.
Tip: Don’t add sugars and syrups, instead try organic honey, berries and nuts for more flavor.
Nuts (Almonds, Cashews, even peanuts!) – Don’t be put off by the high fat content. This is natural and essential fat that will actually help you lose weight. Not many people realize this but nuts are packed full of vitamins and minerals too. I love to eat nuts as a snack, or as part of a larger meal.
The Science: Nuts are perfect if you are looking to lose belly fat. They are excellent sources of fiber, protein, vitamins, minerals and essential fatty acids. Like I’ve said many times before, eating fat doesn’t make you fat. Eating the wrong kinds of fat is the problem. Nuts do not fall into the “bad” category. Actually they are quite the opposite.
Nuts also maintain fat burning hormones, they fill you up quickly and keep you feeling full – suppressing your appetite.
Shop For: Raw, organic nuts only. Mixed nuts provide healthy variety because each type of nut contains different amounts of vitamins, minerals and other nutrients. Unsweetened peanut butter is healthy and tasty too!
Avoid: Nuts that have things added to them. e.g. salt, chocolate or sugar covered, dry roasted etc. This is where nuts get their bad reputation!
Tip: Because nuts are so filling you will only need to eat small portions. The natural cocktail of vitamins, minerals, monounsaturated and polyunsaturated fats you get from mixed nuts only enhance their nutritional value. Why not try unsweetened peanut butter as a sandwich spread (beats margarine) or a side dip for a main meal?
Berries (Blueberries, Cranberries, Raspberries, Strawberries etc) – Along with nuts I’d probably say that berries are one of my all time favorite fat burning foods. They can add a much needed sweetness, acidity and taste to a meal that might otherwise seem boring. Salad, protein shake, mixed nuts, you name it and they go with it! Well almost!
The Science: Berries are a natural source of dietary fibre, which helps slow your carbohydrate absorption, controls blood sugar levels and prevents the insulin spikes that can cause your body to store fat. Berries are also packed full of vitamins, minerals and antioxidants, all of this with low calories – a real flab fighter!
Shop For: Organic and fresh berries are best. But frozen berries can be a convenient and cost-effective alternative.
Avoid: Tinned berries with added sugar and frosting.
Tip: Why not try exotic berries (e.g. the Goji which boasts one of the highest levels of antioxidants of any food on the planet!) and don’t be afraid to add them to salads, or have them as a dessert.
Red Meat: Red meat (beef, bison, game) has been given a bad name thanks to poor cooking techniques and battery farmed, grain reared animals. Meat that comes from grass-fed animals actually has 30% less fat that the grain-fed equivalent. Not to mention the composition of this fat is much more favorable, with a perfect ratio of good to bad fatty acids.
The Science: Let’s not forget that grass and other foliage is a cow’s natural diet. So is it any wonder that meat from these animals is high in omega 3 fatty acids and vitamin E? Just like you, a well exercised cow had a lower body fat percentage, so free-range is important too. Red meat is possibly the greatest source of quality protein which keeps you lean and fights hunger pains.
Shop for: Organic is best. Bison, beef and game that are free to roam and graze as nature intended produce top quality meat!
Tip: Stay away from the typical grocery store, battery farmed animals. Lower quality protein and a high fat content destroy the foods health benefits.
Whole eggs: Eggs have been given some bad press because they are seen as high in fat and cholesterol. However, free range, organic, whole eggs contain essential fats and have no affect on blood cholesterol what so ever. If you’re serious about dropping unwanted weight then whole eggs command your respect.
The Science: Eggs contain iron, zinc, phosphorus, thiamin, B6, folate, and B12, and panthothenic acid. But you’ll actually find that 90% of these nutrients are found in the yolk, so it’s important to eat whole eggs. In addition, the yolks contain ALL of the fat-soluble vitamins A, D, E, and K in the egg, as well as ALL of the essential fatty acids. Also, the protein of whole eggs is easier to digest than egg whites alone, due to a more balanced amino acid profile that the yolks help to build.
Shop for: Free-range and organic whole eggs.
Tip: Battery farmed hens produce poor quality eggs so keep well away if you can. “Free-range” is a fairly loose term, with some hens only allowed out for less than an hour per day. So if you know of a local farm shop, and you know their chickens roam free during the day then it is best to shop there.
I hope you’ve learned a lot from this article, but these five fat burning foods are only a drop in the ocean. To learn more about fat burning foods and for some great nutritional advice check out my website.
