It’s getting close to summer time and for a lot of people, this means you will want to shed a couple of pounds. We know it isn’t easy to drop a couple of pounds instantly. People always say that a lifestyle change needs to be made in order to lose the weight and keep it off. We are also told that to lose weight we need to eat healthier and work out regularly.
It’s no surprise that what you eat is directly correlated to how you feel overall. If you are eating healthy then yes you will lose weight, but not only that. You will also have an increased amount of energy, have fewer health problems and have better mental health. So there is more than one reason to want to eat healthier food.
If you are someone who wants to learn more about foods that will help you burn fat, you have come to the right place. We have compiled a list from studies to learn more about fat burning foods. Below are the top 25 fat burning foods for women.
1. Citrus Fruits: According to a study done in 2016 by the American Chemical Society, citrus fruits can prevent obesity-related heart disease, diabetes, and liver disease. One way to get more citrus in your diet is by adding them to your water.
2. Walnuts: We have known for a while that eating nuts is good for you, but now we know which ones are really good. A study in the journal Diabetes, Obesity and Metabolism found that walnuts, in particular, contain an ingredient that can satisfy your appetite, making you feel fuller for longer. This will cause you to eat less later in the day.
3. Popcorn: The University of Scranton performed a study that found out that popcorn contains large amounts of polyphenols. Polyphenols are linked to many health benefits such as improved digestion and better blood circulation. If you don’t add any salt, butter or oil and air pop your popcorn, this can be a great healthy snack to help you lose weight.
4. Berries: Scientists at Harvard University found out in 2016 that increasing the daily intake of berries, such as blueberries and strawberries, can help people lose weight for the long term. It is thought that the reason for this is because berries have high amounts of flavonoids which have been linked to weight loss.
5. Whole Grains: A Tufts University study proved that people who eat three or more daily servings of whole grains, such as oatmeal, had 10 percent less belly fat than people who ate the same amount of white carbs. This is thought to be because whole grains are higher in fiber, which keeps you full for longer.
6. Avocados: A study published in the journal Internal Medicine Review found that avocadoes can help people lose weight for many reasons. The reason for this weight loss is because avocados are rich in many nutrients that help with higher intakes of fiber, healthy fats, vitamins E and C, folate, magnesium, copper and potassium.
7. Cayenne Pepper: The American Journal of Clinical Nutrition performed a study that found that daily consumption of one of the compounds found in pepper speeds up the abdominal fat loss. It does this by boosting the body’s ability to convert food into energy. Next time you’re cooking, add some cayenne pepper to spice up some meat or vegetarian dishes.
8. Salmon: A 2015 study from Kyoto University found that salmon helps your body transform fatty white fat cells into fat-burning beige cells. Salmon helps build muscle, with a steady workout routine, and contains the right types of fats, such as Omega-3s, which helps your body burn more fat.
9. Cinnamon: Researchers at the University of Michigan have found that cinnamaldehyde, which is an essential oil in cinnamon, activates thermogenesis. Thermogenesis is a metabolic bodily process that helps burn calories and produce heat. So if you add some cinnamon to your oatmeal in the morning, you’re literally going to be burning fat cells.
10. Apples and Pears: Research was posted on the US National Library of Medicine in 2003 stating the results of a study by the State University of Rio de Janeiro on a correlation between apples, pears, and weight loss. Women were instructed to eat apples, pears, or oatmeal cookies three times a day. After 12 weeks the group that had a fruit supplement lost more weight and had a greater decrease in blood glucose than the group that ate the oatmeal cookies.
11. Chicken: A 2013 study in the medical journal Obesity found that boosting dietary protein decreases total body fat and abdominal fat but helps increase lean body mass and your body’s energy expenditure during periods of weight maintenance and weight loss.
12. Spinach: A study done by the journal Hormones states that eating three cups of spinach a week can speed up weight loss by 10 percent. Author of the study Petya Kamenova, M.D says that spinach has a lot of lipoic acid, which is a compound that helps block sugar from getting into blood cells. This causes the sugar to be used for energy instead of being stored as fat.
13. Whey Protein: A study posted to the US National Library of Medicine found that whey protein supplements increase fat loss and help develop lean muscle. The study had subjects take Prolibra which is a whey protein supplement, and subjects taking Prolibra lost 6.1% of their body fat mass.
14. Eggs: A 2018 report from the Commonwealth Scientific and Industrial Research Organisation (CSIRO) stated that eating more protein for breakfast can help fat loss. It is recommended to have 25 grams of protein in your breakfast to speed up your metabolism and stave off cravings. One way to get protein into your breakfast is by eating eggs and changing them up daily so it never gets boring.
15. Milk: A 2007 study conducted by McMaster University states that if you want to burn fat, drinking milk is the way to do it. The study had two groups of people, one who drank regular milk, and the other who drank soy milk. The milk drinking group came out on top in terms of muscle gain with an estimated 40 percent or 2.5 pounds more muscle mass than the soy beverage drinkers. It’s important to gain muscle because it’s our muscles that help us lose fat.
16. Beans: A study published in the Archives of Internal Medicine journal found that eating more beans improved blood sugar control and slashed heart disease risk for patients with type 2 diabetes. Beans also contain good plant-based proteins that will keep you fuller for longer.
17. Purple Sweet Potatoes: According to a review published in Biomedical and Environmental Sciences in 2015 sweet potatoes are rich in resistant starch which helps reduce the risk of obesity.
18. Mustard: If you are someone who loves to cook or use mustard as a condiment good news is coming your way. Scientists from Oxford Brookes University claim that mustard can increase your calorie burn by 20 percent.
19. Ginger: A study published in 2012 in the Metabolism journal found that ginger has a thermogenic effect by enhancing the thermic effect of food as well as promoting feelings of satiety. This means that when you eat ginger, it raises the temperature of your body and helps speed up your metabolism.
20. Water: A study published by the US National Library of Medicine and conducted by Simon N. Thornton found that water can be associated with weight loss. Water shuttles nutrients throughout our body and helps rid it of toxins. It helps to assimilate the water-soluble vitamins, and it regulates our body temperature.
21. Olive Oil: The next time you’re cooking something in a pan, try making it with olive oil rather than butter or margarine. A Mediterranean diet study lead by Dr. Ramon Estruch of the University of Barcelona found that there is a link between olive oil and fat loss. The group that was assigned a Mediterranean diet with added olive oil had a slightly smaller increase in waist size than the low-fat diet group.
22. Green Tea: A study published in the American Journal of Clinical Nutrition states that green tea has been shown to activate the body’s thermogenic fat-burning activity. In this study, people who had taken 690 mg of catechins, which is present in green tea, for 12 weeks, reduced the subjects’ total fat area and waist circumference.
23. Coffee: A study published on the US National Library of Medicine website studied the dietary habits of more than 93,000 people, those who drank more coffee had a lower risk of obesity and a decreased risk of type two diabetes. It is said that adding milk, cream or sugar to your coffee doesn’t have the same effect as drinking it black.
24. Tomato Juice: In a study published in the British Journal of Nutrition, researchers found that drinking 11 oz of tomato juice for 20 days lowered systemic inflammation in overweight women. This is thought to be because tomato juice increases adiponectin which is a protein that helps break down body fat.
25. Soybeans: Dr. David Allison and Dr. Mark Cope at the University of Alabama at Birmingham, and Dr. John Erdman at the University of Illinois at Champagne-Urbana conducted a study on soy and obesity. The researchers found that soyfoods are equal to other protein sources, such as dairy or meat, when it comes to fat loss.