What are the best fat burning foods for weight loss?
Well I can tell you one thing for sure; it’s no secret that certain foods are better for your health, your insulin levels and your metabolism. It’s also no secret that you could lose weight while eating foods that aren’t so healthy for you, such as, junk food and processed foods.
I know that might come as a surprise to a lot of you but it’s definitely possible to even eat ice cream and still burn fat. That’s right, portion size is probably the biggest determining factor of whether you’ll lose weight or not. Contrary to the mainstream belief, you can gain weight eating healthy food like brown rice, chicken breast and broccoli and you can lose weight eating processed food like plain pasta and meatballs, if you limit your portions. However, to achieve the best composition, after burning the fat away, it’s best to eat real healthy food instead of junk food, while still also controlling that portion size.
What is considered healthy real food?
Well it’s definitely nothing that you‘re buying on the front of the box along with a long list of ingredients. This is going to be natural. Mostly single ingredient foods for carbs. For example, you want to stick to the natural sources that are low glycemic. Some examples are:
- Brown wrights yams
- Sweet potatoes
- Quinoa beans
- Brown rice
Any kind of carb that digests slowly and doesn’t spike the insulin is a great choice. Even moderate glycemic carbs, such as fruit are okay when trying to burn fat but again it’s all about portions. If you’re planning on eating six fruits a day, plus other carbs, you’re not going to lose weight or burn fat. Focus on getting one to three servings of carbs per day. Depending on how much you weigh, a serving’s size for corns would be considered about a fist, a fruit would be considered a full serving of carbs if it’s about the size of your fist.
Next you want to make sure that you have a lot of protein when trying to burn fat. I’m not saying that you can’t burn fat on a low protein diet but it is a lot harder than on a high protein diet. Even though for years, especially back in the 70s and the 80s, doctors were saying that bodybuilders are absolutely crazy for having so much protein in their diets. It seems that many doctors have changed their mind and now for weight loss, many of them advocate a high protein diet. A big reason is their mitogenic effect.
Certain foods will require more calories for digestion and many sources of protein will use 40% of the calories just for the digestion process. So, in a way, you end up with a lot less calories to use for energy from protein than you do from carbohydrates or fats. When your body doesn’t have enough energy from your diet that’s when it pulls that energy from your fat stores. So, eating a lot of protein helps create a negative calorie balance because a lot of it gets used for digestion and also, especially, because protein is very filling.
With all that said, try to get about one gram of protein per pound of body weight when you’re trying to burn fat. That usually turns out to be about one palm of protein 5 times a day. Again, this may vary based on your weight. If you want to have 5 palms of protein in one meal and only eat once a day, you can do that or if you want to spread it out throughout the day, you can do that as well.
Good sources of protein for fat loss include:
- Fish especially lean white fish
- Chicken breast
- Turkey breast
- Cottage cheese
- Egg whites
For fat, you want to have good natural sources of fats, such as:
- Egg yolks (counts as both, protein and fat)
- Nut butters
- Pasteurized organic butters
- Olive oil
- Coconut oil
If you’re eating carbs in your plan then you can have one to two tablespoons of fat per day or about half an avocado per day or a handful of nuts per day. Once again, this depends on how much you weigh. Some people will have more and some people will have less. Also it’s very possible to lose a lot of body fat through a Ketogenic plan in which you have a very high amount of dietary fat throughout the day. However, most Keogh plans take out carbohydrates entirely. Again, that’s up to you. You can have more fat if you lessen your carbohydrates and the same goes vice-versa.
The last thing that you have to remember to have is vegetables. Avoid veggies that are high in sugar like peas and carrots. Try to stick to mostly green vegetables and don’t forget that tomatoes count as fruits. Any kind of green vegetables like broccoli, green beans, spinach and chard are great. Cauliflower and peppers are good too. You want to have about two to three fifths of veggies every day to help keep you full and healthy while dieting.
Remember that portion size is one of the most important factors and will be the number one determining factor that makes you lose weight by eating.
That’s a simple guide to help pick good sources of carbohydrates, proteins and fats to burn more body fat. Meal frequency and meal timing are mostly a matter of preference. So you can organize your macros however, try to make sure that you have a protein source in every single meal.