10 Best Fat Burning Foods

I’m dedicating this post to what I consider to be some of the best fat burning foods available. As usual, these are all natural foods and loaded with vitamins, nutrients and taste! Use these foods in meals and as snacks throughout the day.

Salmon is probably one of the best meats for you overall and it tastes awesome too. Salmon is loaded with protein and Omega-3 Amino fatty acids boosting your metabolism and burning more fat. These fatty acids also have a very positive effect on your cardiovascular health, protecting you against heart disease.

Turkey is another great meat for burning fat. Turkey is packed with protein for higher caloric burn and is also naturally lower in fat compared to chicken. Just make sure you buy turkey in its most natural form (many typical thanksgiving turkeys are injected with butter or other fatty substances).

Beef is a very popular meat around the world due to its flavorful taste and wide availability. Lean beef especially is a great fat burning food as it has a reduced amount of saturated fat compared to other beef yet is still loaded with protein.  It also contains iron which is vital for the creation of hemoglobin in your red blood cells.

Green tea has been enjoyed by the Japanese for centuries and has been spreading in popularity the past several years. Green tea is a great fat burning beverage due mainly to the EGCG contained within it which stimulates your brain and nervous system resulting in higher caloric burn. Green tea also has powerful antioxidants and studies have shown it to even reduce the risk of some cancers. Furthermore, it has also been known to help lower overall cholesterol levels and improve the ratio of good cholesterol (HDL) to bad cholesterol (LDL).

Skim Milk contains large amounts of calcium, helping to increase your metabolism and burn calories. There have been many studies which show that those who drink moderate amounts of milk or low-fat dairy products daily, have less body fat ratios than those who don’t. Skim milk is best but if you find it too watery, 1% milk is a good alternative.

Chili PeppersChili Peppers are not only great for spicing up your meals, but they are in themselves a fat burning food. Not only are they low in saturated fat but Chili peppers contain an element called capsaicin which has a thermic effect on your body and revs up your metabolism. They are a natural anti-inflammatory and are also a great source of Vitamin C, B6, K, Potassium and especially Vitamin A accounting for over 150% of your required daily value per serving. Consuming a few hot chili’s should give you a decent thermogenic effect but don’t over do it – too many of these things at once can be hard on your stomach. Some of the more popular varieties of chili’s include Jalapenos, Chipotles, Serranos, and Habaneros (warning – damn hot!)

spinachSpinach isn’t just for Popeye (though he did have the right idea about the veggie). Spinach is loaded with vitamins and nutrients yet is a mere 8 calories per serving. A single serving of spinach contains over 60% of your daily value (DV) requirement for vitamin A and a whopping 200% of required Vitamin K. Spinach is also full of antioxidants that reduces the risk of heart disease, stroke, and a number of cancers. Yep, this stuff definitely isn’t just for buff sailors. :)

Edamame are one of my all time favorite fat burning snack foods.  They are essentially soy beans which have been lightly boiled and salted (of course the salt is entirely optional). Originally from Japan, edamame are an excellent source of protein, Vitamin C, iron, and calcium! They also contain 0g of saturated fats so eat them guilt free.

Broccoli is one of those super foods that you can never really eat enough of. It is literally packed with nutrients including calcium, vitamin A, vitamin C, folic acid, and fiber. The calcium, vitamin C and fiber all contribute to burning fat and increasing your metabolism. On top of that, broccoli is full of antioxidants that provide a multitude of health benefits including decreasing the risk of heart disease and certain cancers.

Oats are a great way to fill you up as they’re loaded with soluble fiber, which helps reduce cholesterol and lowers the risk of heart disease. They’re also a very good source of selenium which boosts your energy and immune system by producing antibodies.  One of my favorite breakfasts is a nice big bowl of oatmeal in the morning with some blueberries on top.  Just make sure you eat the pure stuff, not the flavored variety that typically come in packets and loaded with sugar.

Follow a Fat Burning Food Plan that Works
Now if you’re really serious about losing fat permanently I believe it is absolutely vital you follow a comprehensive fat burning diet plan that’s proven to work over the long term. The best program I’ve found so far is called The Diet Solution Program. The Diet Solution Program is run by Isabel De Los Rios, a certified nutritionist and fitness trainer and the main reason I like her program is not only because it works so well but because it focuses on burning fat 100% naturally, which in my mind is by far the best way to do it.

Why naturally?  Simply because shortcuts don’t work.  Despite what many people want to believe, there is no magic pill for long term weight loss.  The truth is, real permanent fat loss can only come from a change in your eating habits and anyone who tells you otherwise is either misinformed or well frankly is full of it. Sorry but I gotta keep it real :)

Now there’s no doubt in my mind you’ll see results with this program but only if you actually follow it. So if you’re expecting to lose fat without any change in the way you eat, then please do NOT purchase this program!

BUT if you’re not afraid of making a real change in your life and commit yourself to following Isabel’s program, you will likely be shocked by the type of results you can achieve.  Click here to watch the Diet Solution Program video.

How to Burn Belly Fat Naturally

A common question many people have is how to burn belly fat.  They see the ads on TV and expect there be a way to isolate fat burn in the belly.  But the reality is there is no way to spot reduce a particular region of the body.  You can build muscle in the belly yes, but fat loss must occur on the body as a whole. Weight loss is the bane of modern existence. Almost everyone feels the need to slim down, and most people become obsessed with the latest diet touted in the media regardless of whether it’s healthy or not. While fad diets come and go, truly sustainable fat burn, including burning belly fat, only happens when a person has chosen to become healthier through proper nutrition and exercise. Instead of focusing on a scale number outcome, successful, long lasting weight loss is accomplished when viewed as part of a healthier lifestyle process. To test this principle, consider how to burn fat by a holistic, healthy approach.

Focus on Nutrition, Not Calories
The best way to burn belly fat is to throw out the calorie counter and become a disciple of the food pyramid. Basically, the food pyramid restricts saturated fats to just a smidgen a day, and emphasizes vegetables, fruits, and whole grains above all else. Protein should be consumed in only 2-3 ounce servings, and meat can be easily substituted with chick peas, beans, or tofu. Indulge in as many varieties of vegetables as possible especially those considered fat burning foods, and add natural fruits as snacks. Instead of feeling deprived, most people feel less hungry and energized. Ironically, overall calorie counts per day do indeed matter but by focusing on nutrition, your daily calories will naturally be reduced simply by eating healthier foods.

Water Is Your Friend
For your test week, skip the sodas and juices in favor of good old water. Not only will water help you feel satiated, but your body will become naturally hydrated. Since hydration helps the brain receive the message that you are not hungry, it will reduce your cravings. Water also helps keep your digestive system working at maximum efficiency which is important for weight loss.  As always, about 64 ounces of water a day is a healthy recommendation.

Eat Frequently
It may sound funny to someone trying to lose weight in a week but numerous studies have shown that eating smaller meals more frequently throughout the day is much more effective at burning fat than eating three larger meals. By eating smaller meals more frequently you are essentially providing your body a steady stream of fuel that it can readily use at the time of digestion and thus significantly reduces the need to store it as fat. By eating more often, your metabolism will also be kept high throughout the day; an important factor for caloric burn.

Use Natural Supplements
Anyone following the food pyramid will receive recommended daily vitamins and minerals, but it doesn’t hurt to use natural supplements in moderation. Though this step isn’t vital, if you decide to do it, find a multivitamin that has no coloring, gluten, or fructose added and take one a day. Green tea used three times a day also has known nutritional benefits and helps the body burn fuel more efficiently through the EGCG contained within it. If your tea needs a bit of sweetening, add a drop or two of honey.

Reduce Stress Levels
Though reducing stress is easier said than done, stress is a known contributor to weight gain. Not only does it drive a lot of people to over indulge, but it forces the body to release hormones that are detrimental for a lot of reasons, weight loss being one of them. Do a little research into meditation or relaxation techniques and make sure to incorporate daily sessions. Meditation is effective because it can be used any where – even at work. You’ll just look as if you’re really focusing in on your tasks! Don’t ignore stress reduction recommendations since stress has seriously negative impacts on health. Regular exercise is also a great stress buster, not to mention it burns calories.

Walk, Don’t Run
Okay, you can run if you choose to, but find an easy and enjoyable type of activity that will help your body burn up unwanted calories. For those who are more than moderately overweight, swimming or walking activities are recommended. Recent research shows that even two sets of 20 minute periods of walking a day will do wonders for your health and waistline. Whenever possible, choose to walk or bicycle to a destination, instead of going by car. It might take you a little longer to get there but you’d be pretty amazed at how fast you can lose weight just by walking more often.

Knowing how to burn stomach fat and then following through with it has never been easy, but it’s a lot more possible when viewed as a start to healthier life. The exciting thing is that by changing the way you live and eat will not only help you to burn belly fat fast but for the rest of your life as well. So do yourself a favor and decide to take action now.

Fat Burning Exercises to Boost Results

If you want to burn fat faster than by simply changing your diet, you can add fat burning exercises into your routine.  Regular exercise in addition to consuming fat burning foods can really accelerate your weight loss.

Now a lot of people think that fat burning exercises have to be long 2 hour sessions that they must perform every day in order to get the weight loss benefits.  Thankfully this is completely false. In fact you can easily get great results with just 20-30 minute workouts 3-4 times per week. Another common misconception is that the only exercises that will give good and lasting results are complicated in nature and difficult to perform. Well despite what you might see advertised throughout the media, fat burning exercises don’t at all have to be complicated in order to be effective. In fact, in many cases, the simpler the better.

Fat burning exercises can be broken down into two main forms of exercise: aerobic interval training exercises and strength training exercises.  Both forms of exercise can be extremely beneficial for increasing overall fat burn and the best part is each of them are relatively simple and easy to perform.

Aerobic Interval Training Exercises
For aerobic interval training exercises, you basically want to perform short intervals of intense exercise.  By performing these short bursts of exercise, you will increase your heart rate and boost your metabolism, which in turn burns fat.  The most exciting thing about these short interval exercises however is that your metabolic rate will not only rise during the exercises but will stay high for up to 24 hours post workout.  In other words, your body will continue to burn calories and fat at a much faster rate throughout the entire day and night of your workout!  This alone is what make these types of fat burning exercises so effective.

Example Interval Training Routine:

  • 5 minute warm up (brisk walk).
  • 45-60 seconds of intense exercise (sprint, fast jog).
  • 2 minutes of moderate exercise (brisk walk, jog).
  • Repeat intense and moderate exercises 5 – 10 times.
  • 5 minute cool down (walk).

Strength Training Exercises
Strength training exercises are also a great way to expedite the fat burning process. By building up your lean muscle mass, your metabolism will begin to change as your body increases it’s caloric burn rate to support these muscles. In essence you will be burning more calories throughout the day even when at rest giving you an added advantage for burning fat. Aim to perform these exercises 3-4 times per week.

Some excellent strength training exercises include:

  • Bench Press
  • Squats
  • Chin-ups
  • Lunges
  • Pull-Downs
  • Push-Ups

How To Burn Fat The Natural Way

If you are looking for answers on how to burn fat, there are various methods you can use to accomplish this.  However, the best way to burn fat is to incorporate all of these methods into one fat burning plan.  The following methods are all considered effective ways to burn fat.

Stay Hydrated
Staying hydrated is crucial for your body. Drink plenty of water (8-12 glasses) throughout the day. Avoid fruit juices and soda pop however as these are not good ways to hydrate your body; when trying to burn fat the last thing you need in your system are high concentrations of sugar! Keeping your body hydrated allows your body to function more efficiently and helps keep your metabolism high. Without enough water your digestive system in particular will not function properly and will hold on to fat as a result.

Eat Fat Burning Foods
Another good way to burn fat is to consume fat burning foods. Fat burning foods are foods which have a high thermic effect, that is they take a large amount of energy to digest compared to their calorie content. Eat foods that are high in protein and fiber. Foods that are high in protein take longer to digest and can significantly boost your metabolism resulting in higher caloric burn. Foods high in fiber help you feel full sooner and for longer. Fiber also helps to move fat through our digestive system faster so that less of it is absorbed into the body. Some of the best fat burning foods are fish, lean meats, vegetables, and low-fat dairy products such as skim milk.

Exercise Regularly
Exercising at least a few times a week can really help raise your metabolism and burn fat faster than diet alone. Interval training works best for this where you alternate between short intense bursts of exercise and moderate ones. Regular fat burning exercises can not only help you lose fat faster, but have significant overall health benefits as well.

Build Muscle Mass
Building muscle through strength training can also help increase fat burn. By building up your lean muscle mass you are also effectively increasing your overall body caloric burn rate which in turn burns more fat. Aim to perform strength training exercises 3-4 times per week in order to see noticeable results.

Get 8 Hours Of Sleep
Lastly but not least, you need to ensure that you get a full night sleep. Your body needs to rest and depriving it of sufficient rest can adversely effect your health and metabolism. Many studies have shown that those who get at least 7-8 hours of sleep have lower BMI’s and overall less fat than those who don’t. So rest up, you are doing your body good.

Do Negative Calorie Foods Exist?

There’s been a lot of talk lately about negative calories foods and how eating them help you rapidly lose weight and burn fat.

What Are Negative Calorie Foods?
Negative calorie foods are essentially foods which require more energy from the body to digest them (aka thermic effect) then the food actually provides, thus a negative calorie effect. With this theory, you could potentially eat large quantities of these negative calorie foods, feel full and yet lose weight fast. Sounds good doesn’t it?

Do Negative Calorie Foods Exist?
Actually there are no foods that have been scientifically proven to be truly negative in calories so negative calorie food is a bit of an urban myth. Why? Well, the main reason they don’t actually exist is because our body is just such an amazingly efficient digestive machine. Even celery that is often quoted as possessing negative calories actually only requires 10% of the energy it provides in order to be digested by our bodies.

Low Calorie Foods
Despite the fact that negative or zero calorie foods do not exist, there are a number of extremely low calorie foods that do and eating them as the bulk of your diet can have excellent weight loss results. Though these foods do not provide negative calories per se, in the end they don’t actually have to in order to still be effective in fat loss. Why? The main reason for this is your body has to burn calories just to stay alive! Did you know for example that at least 1000 calories per day are burned just by sitting and breathing. When you take into account your regular routine of every-day tasks and depending on your gender and weight, you’ll be up to at least 2000 calories. Add in some brisk walks or aerobic exercise and you can be burning well over 2500 or even 3000 calories easily. So even if you’re eating low calorie foods versus no calorie foods, you can still burn a lot of fat and lose weight quickly.

List of Low Calorie Foods
Here are some low calorie foods to add into your diet. These foods are loaded with vitamins and minerals and yet contain very few calories.

Low Calorie Fruits

  • Apples
  • Blueberries
  • Cantaloupe
  • Cranberries
  • Grapefruit
  • Honeydew
  • Lemons
  • Mango
  • Oranges
  • Papaya
  • Peaches
  • Pineapple
  • Raspberries
  • Strawberries
  • Tomatoes
  • Tangerines
  • Turnips
  • Watermelon
Low Calorie Vegetables

  • Asparagus
  • Beets
  • Broccoli
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Chicory
  • Chili Peppers
  • Cucumber
  • Edamame
  • Garlic
  • Green Beans
  • Lettuce
  • Onions
  • Radishes
  • Spinach
  • Turnips
  • Zucchini