As the name indicates, they are foods that burn fat directly or contain active ingredients that help reduce hunger, boost metabolism, promote satiety, burn more calories than consumed, turn off genes that stimulate fat production and help to build muscle by drawing energy from fat cells.
Adding fat-burning foods to your meals is a natural and healthy way of getting rid of all that unwanted fat in your body and getting into good shape.
The foods listed in this article are not exhaustive but highlights some of the common, affordable and tasty meals we encounter in our daily lives which we may not be aware of their fat-burning qualities. Join me on this educational tour and I promise it’s going to be worth it.
1. Ginger
The health benefits of ginger cannot be overemphasized. It can be used as a spice, medicine, add flavour to water and smoothies. It is also popular for its anti-inflammatory and antioxidant properties. The fat-burning qualities of ginger are pioneered by its active ingredient, gingerol.
Gingerol is found is fresh ginger and is responsible for enhancing calorie burn, suppressing hunger by inhibiting the appetite hormone: leptin and providing a longer feeling of fullness which in the long run reduces the number of calories consumed. Also, gingerol inhibits fat storage, regulates cholesterol and reduce the levels of blood glucose and insulin.
To top it all, it is also cytotoxic to certain cancer cells giving you a fair chance against these conditions. When gingerol is heated or cooked, it is converted to zingerone which enhances lipolysis.
Ginger also boosts your metabolism, reduces fat absorption and speeds up bowel movement. Ginger can be eaten raw, added to your salad or smoothie or preferably used for tea.
2. Turmeric
It is also a member of the ginger family of herbs is a great spice and medicine. Just like ginger, turmeric contains active ingredient curcumin which possesses antioxidant and anti-inflammatory properties. Excess body fat leads to oxidative stress and the production of free radicals; these free radicals trigger an inflammatory process which contributes to the weight of an individual. Hence, the anti-inflammatory properties of turmeric help to curb the fat-induced inflammation. It can be used for tea or as a kitchen spice.
3. Pumpkin seeds
These are rich in magnesium and zinc which act as metabolism boosters. Magnesium also accelerates the breakdown of fat (lipolysis) and aids the body in the production and storage of energy hence excess fat is used up as energy. Pumpkin seeds can be used as a substitute for snacks when dried or roasted.
4. Garlic
You will be amazed at the health benefits a clove of garlic can give you. I understand that fresh garlic has a pungent smell and unpleasant taste but the advantages of adding it to your diet far outweigh these negatives. It acts as a detoxifier hence flushes out the digestive system thereby boosting your metabolism.
Garlic acts as an appetite suppressant and makes you feel full longer. It also contains compounds that stimulate the burning of fat and calories. Can be eaten raw, used as a spice or as an additive to other meals.
5. Plums
Flavonoids particularly anthocyanins found in plums are known to suppress the action of fat-storage genes and lower your cholesterol levels. These phenolic compounds according to research can switch off genes involved in fat storage. The high fibre content of their cell wall also limits the amount of fat absorbed by your body.
6. Cauliflower
This is a popular cruciferous vegetable enriched with vitamins and minerals. Its high fibre and water content give you a lasting fullness enabling your body to convert your fat stores to energy. Its thermogenic nature allows you to burn more calories than consumed. It also boosts the levels of your HDL (good) cholesterol and lowers your blood pressure.
To add to it all, it contains phytonutrients that aid the liver in detoxification. Try out new recipes with cauliflower and take me later.
7. Tuna
Nutritious delicacy when added to your salads, sandwiches and any other meal of choice. Tuna is a great choice of protein when you want to burn some fat and shed some weight, this is due to its high protein but low-calorie content.
8. Cinnamon
Yet another spice that cannot be left out in the quest for a healthy body. Its aroma and unique flavour make it convenient to be added to snacks, teas, breakfast and other delicious cuisines. Cinnamaldehyde, an essential oil found in cinnamon burns fat cells and boosts your body’s metabolism.
9. Spinach
This nutritious green leafy vegetable is rich in vitamins, minerals and has a high fibre and water content. Consuming spinach keeps you full for longer and stimulate the body to burn more fat by way of the compound thylakoid.
10. Lemon
This citrus fruit rich in vitamin C is a metabolism booster and detoxifier especially when squeezed in warm water and consumed before breakfast. It can be used as water sweetener causing you to drink more water and flush out toxins from the body. Drinking lemon water is a better alternative to soda or fizzy drinks, it affords you a calorie deficit which causes your body to burn more fat.
11. Almonds
Snacking on almonds or adding them to your breakfast or diet helps you to burn visceral fat and stay healthy. Due to its high fibre content, eating just a few nuts keeps you full. Its fat-burning ability is mediated by the amino acid L-arginine which increases the levels of nitric oxide thereby accelerating fat burn while building muscle. Almonds must be taken in moderation especially bitter almonds which contain cyanide.
12. Grapefruit
This fruit is popular not only for its nutrition but also for its fat-burning properties. It is known to boost your metabolism and its high vitamin C content aids a faster fat metabolism. It is also rich in phytochemicals that stimulate the production of a protein hormone called adiponectin which regulates blood glucose levels and breakdown of body fat.
13. Quinoa
A very rich source of protein, contains all the essential amino acids which are needed for muscle building. As muscles are being built, they replace fat cells resulting in fat loss. It also contains the nutrient betaine which is a metabolism booster and limits fat production.
14. Black beans
The starch found in black beans is digested slowly hence serves as a source of food to healthy gut bacteria. This process triggers the production of butyrate, a chemical that promotes the conversion of fat to fuel and reduces fat-associated inflammation.
15. Dark chocolate
The good news to all my chocolate lovers is that you can satisfy your cravings and still lose weight. If you didn’t know that eating dark chocolate helps you to burn fat, then I’m here to whet your appetite. The microbes in our stomach ferment chocolate resulting in the production of phenolic compounds particularly butyrate which encourages utilization of fat for fuel and inhibit fat associated inflammation.
To derive these benefits, the concentration of cocoa must be high; the higher the cocoa content, the greater the fat burning property.
16. Fatty fish
You ever heard of using fat to burn fat? Fatty fish like herring, sardines, mackerel, salmon, etc. are rich in omega-3 fatty acids which block fat storage and fuel the body to lose fat.
17. Coconut or palm oil
Coconut or palm oil contains medium-chain triglycerides (MCTs) which are rapidly digested and absorbed directly to the liver. From the liver, they are used directly for energy or converted to ketones. MCTs speed up fat burning, however consumption in excess may result in nausea, cramps and diarrhoea.
18. Coffee
Caffeine found in coffee improves your mental and physical appearance in addition to speeding up your metabolism. Drinking coffee in excess will cause anxiety and insomnia hence a maximum of 4 cups per day is advised.
19. Eggs
Nothing keeps you more satiated than an egg-based breakfast, your hunger is suppressed thus you consume fewer calories. Whole eggs accelerate your metabolism rate and are the best source of choline, a nutrient known for switching off genes that regulate visceral fat storage.
20. Green tea
A very popular tea among individuals who want to lose weight and stay healthy. It is a good source of epigallocatechin gallate (EGCG), an antioxidant known to speed up fat burning and belly fat loss.
21. Apple cider vinegar
It is an appetite suppressant and regulates blood sugar and insulin levels. Acetic acid, a constituent of apple cider vinegar according to research has been found to increase fat burning and prevent belly fat storage.
22. Chili peppers
Big ups to all my spicy food lovers, we get to enjoy delicious delicacies and burn some fat as well. Pepper contains an antioxidant called capsaicin which promises several health benefits including; boosting your metabolism, appetite suppressant, burning more calories and melting body fat. Always remember that as your mouth burns, some fat is being burnt as well.
23. Oatmeal
Enriched in fibre hence keeps you satiated for a long period; this triggers your body to convert fat stores to energy. Low in calories hence you eat to your fill but still run at a calorie deficit.
24. Avocado
A rich source of vitamin B6 and monosaturated fat. Vitamin B6 directly inhibits the action of the stress and belly fat building hormone cortisol. Avocado contains healthy fat which regulates the distribution of fat in the body by downregulating the expression of certain fat genes.
25. Greek yoghurt
Great source of protein, potassium, vitamin D and calcium. Studies have shown that vitamin D and calcium turn off cortisol production thereby preventing the accumulation of belly fat. It is also known to maintain and promote muscle building during weight loss, increase rate of fat metabolism, reduce appetite and improve gut health.
