In our busy lives, we are always looking for a way to improve our health and stay fit. We all want to know about the perfect diet for fat loss. We’re looking for ways to burn the stubborn fat and lose those last few pounds easily. You don’t have to lose fat only by going to the gym. You can lose fat by eating the right kinds of food that assist with weight loss. 

Fat burning food is a thermogenic food that basically takes up more energy by the body to digest the food than other foods. Hence, they increase your calories burned during the process of digestion. The overall fat burned by eating such foods is determined by factors such as your basal metabolic rate, physical activity performed, and even your environment. 

10 Most Effective Fat Burning Foods

1. Eggs

Eggs are a rich source of proteins, essential fatty acids, vitamins, and minerals. They are one of the best fat burning foods available that can be made in a variety of ways. Eggs can be had any time of the day and if you’re aiming for maximum fat loss, choose to eat only egg whites rather than the yolk; as it contains fat.

2. Green Leafy Vegetables

All vegetables are high in fibre but green leafy vegetables are complex carbohydrates while being low in calories. Vegetables keep you full for longer and help detox your body. You can eat them as curry, stew, in a salad or soup, there are endless ways to experiment with them. Green veggies such as broccoli, spinach, kale, cabbage, lettuce, limes, asparagus, and cucumber are all fat burning food. Certain other vegetables that help in fat loss are tomatoes, ginger, and garlic.

3. Green Tea & Coffee

One of the best fat burning drinks is green tea and coffee. It is a rich source of antioxidants and has zero calories. You can easily replace your daily morning tea with this to kickstart your day in a healthy manner. Green tea stimulates the stored fat and causes thermogenesis which ultimately burns fat. You can drink 3-4 cups of green tea a day as it contains very low doses of caffeine and is a detox drink. Black coffee without sugar is often used by bodybuilders as a pre-workout as it boosts your energy, reduces appetite and does not have any calories. Studies have shown the thermic effect of both these drinks in assisting with fat loss.

4. Nuts

Any good fat burning diet must include nuts. Nuts are a great snacking option and can help fight cravings. One of the best ways to have nuts is to soak them overnight in water and have them in the mornings. Nuts like almonds, pistachios, walnuts, pine nuts, macadamia nuts, raisins, and Brazil nuts are a few great options that help increase metabolism and promote detoxification of the body.

5. Lean Meats & Fish

Eating a diet for fat loss consists of a lot of protein to keep you full for longer. Lean meats like chicken and fish are high in protein and help in muscle building. To gain maximum benefit, cook meats with less oil and either grill or bake them. Choose lean cuts of the meats rather than fat-filled parts for higher fat loss. 

6. Beans & Lentils

A good source of fibre, proteins and complex carbs, beans and lentils are fat burning food found in every vegetarian’s diet. Chickpeas, kidney beans, pinto beans, pulses, black grams, peas, Bengal gram and lentils are all loaded with vitamins and minerals; with very little fat and increased satiety. 

7. Fruits

There is such a thing as fat burning fruits that help you burn fat easily. Fruits like apple, berries, watermelon, pears, grapefruit, and avocado are the best fruits to have for this purpose. Fruits contain multiple vitamins, minerals, and antioxidants and help in reducing inflammation and replenish energy after a workout. 

8. Turmeric Milk

Turmeric (haldi) milk is an ancient Indian drink that works as an immunity booster. Both milk and turmeric separately are fat burning food, but under homemade fat burning drinks, this is the most essential one. Turmeric contains curcumin, which gives its yellow colour and has anti-inflammatory properties. Drinking turmeric milk before bed also aids in better sleep. Under dairy, other than milk even dahi is considered to help with burning fat in the body.

9. Whole Grains

Whole grains are a necessary addition in a diet for fat loss. A rich source of complex carbohydrates and fibre, whole grains include quinoa, brown rice, oats, ragi, and whole wheat grains are essential staples. Add them to your meal with veggies and lentils for a complete meal at lunch and dinner. Whole grains are more beneficial than processed grains because they contain the germ as well as the bran in addition to the endosperm. Since whole grains are covered in germ and bran, their digestion is slower as compared to processed grains. Therefore the starch in the grains is released slowly which prevents a sudden rise in blood sugar after meals.

10. Seeds & Spices

India is a land of spices and spices come with a whole host of health benefits. Spices like cardamom (elachi), cinnamon (dalchini), mustard (rai), chilli and cloves (laung) have a thermogenic effect on the body. Certain seeds like flax seeds, chia seeds, and sunflower seeds provide numerous benefits to your body and must be included in your diet. These seeds and spices can be added to meals or even be made into fat burning drinks. For example, add cinnamon to your daily tea to maintain blood sugar levels, or add chia and flax seeds to dahi or blend it into a smoothie for a quick snack in the evenings or during breakfast. Another option is to make a yoghurt parfait with dahi, your choice of nuts and seeds, and a few slices of fat burning fruits mentioned above.

Key Tips

  • In addition to the above foods, other small changes that will go a long way in fat loss is choosing to cook with healthy oils like olive oil, coconut oil, and avoiding processed foods
  • Even the method of cooking the foods will have an impact on the benefits of the food. Choose to steam your vegetables rather than boiling them when possible to retain more nutrients
  • Choose lean cuts of fish and meat than the fatty areas. Try a variety of recipes and experiment with making soups, salads and stews with the same ingredients
  • When building a fat-burning meal, choose a balance of ingredients with a huge portion of protein, vegetables with fibre, complex carbohydrates, and healthy fats

Include these foods for a fat burning diet that is easily available. The most important thing to keep your body healthy is to eat food that is full of nutrients and keeps you full. Dieting does not have to be difficult or filled with foods that are unappetising. It is not necessary to fill your diet with exotic ingredients just to lose fat. Simple changes in your daily habits will go a long way to boost your healthy and fit lifestyle. Eating healthy and losing stubborn fat especially around your waist and vital organs will have a tremendous positive impact on your life.

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