Add a little cooked or blanched spinach to your breakfast or lunch to set your body on track for some major fat burn. Mushrooms are delicious and loved by vegetarians and non-vegetarians, alike. They have even started making appearance as an ingredient in coffees to increase their nutritional value. Mushrooms have been known to promote weight loss and fat burn by regulating the levels of glucose in the blood. Added bonus? They're rich in protein and can help you increase your metabolism, resulting in fat loss.
Apart from high-quality fibre and a host of health-boosting minerals and vitamins, broccoli contains phytochemicals that help enhance fat loss in the body. The same goes for cauliflower. Apart from being filling, cauliflower helps fight bloating and contains phytonutrient sulforaphane, as well as good amounts of folate and vitamin C. Broccoli contains phytochemicals that help enhance fat loss in the body. A lot of health freaks swear by chilli peppers for burning fat.
Recent studies have demonstrated that the heat generated by consumption of chillies helps utilise more calories and essentially oxidises layers of fat in the body. But, if you don't like the burn of the chilli peppers, all non-hot varieties of the fruit may also do the trick, as they contain 'capsaicin,' which is responsible for burning fat.
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Low in calories and high in fibre, pumpkin is one of the best vegetables to include in your weight loss diet. Whether you like to blanch it and eat it in salads or add pumpkin powder to your smoothies and vegetable drinks, pumpkin can help you reach your body goals quicker. Carrots are one of the best low-calorie vegetables to include in your weight loss diet. Carrots are rich in both soluble and insoluble fibre and, hence, fit the bill perfectly when it comes to healthy weight loss. Blend it with other fruits or vegetables to make a healthy, nutrient-rich fat burn juice, or stir-fry it along with your meat dishes to make this veggie work its magic on you.
Beans are one of the healthiest foods you can consume, but they are specifically great for belly fat loss as they are rich in soluble fibre, which fights inflammation that cause belly fat accumulation. Some studies have linked the consumption of beans to a reduced risk of obesity. Asparagus isn't as popular a veggie as others on this list, but it's a wonder food when it comes to burning fat and slimming down. Asparagus contains the chemical asparagine, which is an alkaloid that acts directly on cells and breaks down fat.
You can roast asparagus and directly consume it with dips or stir-fry them along with other mains. Cucumbers are good for detoxifying your system and due to the presence of water and fibre, they fill you up as well, eliminating the need for you to eat more often. They are regularly used in making fat burning juices, as they are very low in calories and, hence, can be consumed as a healthy mid-meal snack too.
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Other than eating a healthy and clean diet, exercise is also important for effecting belly fat loss and you just can't skip the hustle if you want to see results. Full of quality protein and fats that promote fullness, eggs are also high in biotin, a vitamin that helps the body process, move and burn fat more efficiently. Stick to boiled, poached or scrambled rather than fried. Oats are high in soluble fibre and, unlike most other grains, protein, meaning that they help keep you feeling fuller for longer.
They are also low on the glycaemic index, so they don't cause a surge in blood sugar levels that can make you crave snacks. It's packed with protein and good fats and can reduce hunger for up to two and a half hours, according to a study from Purdue University in the US. Just stick to the organic stuff, which doesn't contain hydrogenated fats. A substance called piperine in pepper blocks the formation of new fat cells. Bonus: it also increases the bioavailability of other nutrients, effectively making the rest of your meal more nutritious.
Capsaicin, the compound that gives peppers their heat, triggers fight-or-flight hormones including adrenaline and norepinephrine, helping to regulate your heartbeat and breathing, and mobilising fat for your body to use. Cook with the seeds, not the sauce. A study in the Asian Journal Of Clinical Nutrition found eating them concentrated in oil lowered visceral fat in rats. Blitz them in a food processor with chillies for a fiery curry paste.
A compound in the fruit called bromelain works with other enzymes to help break down and digest fats, while research from Purdue University in the US suggests that it also aids appetite suppression and increases fat excretion. For years dairy products such as yogurt were demonised for their fat content.
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But in an analysis of studies examining yogurt consumption and body composition, more than half the research found a positive link between eating yogurt and lower body-fat levels. The combination of calcium, which metabolises fat, and gut-healthy bacteria is behind the benefit, according to the International Journal Of Obesity. Green tea is picked earlier than black, so it retains more polyphenols and antioxidants.
This means it can boost your metabolism — the rate at which you burn calories — which burns more body fat. But possibly the best thing about green tea is that it tastes great without needing milk and sugar.
Fizzy drinks are packed with flab-causing sugar, while the diet versions contain artificial sweeteners that are associated with insulin spikes, leading to weight gain, and bone-weakening phosphorus. Instead, squeeze lime juice into fizzy water. The juice lowers your blood sugar response to other foods to discourage fat storage. With high levels of antioxidants, blueberries are effective at combating the damaging effects caused by exercise, pollution and other toxins. Have a handful as a snack or throw them into a smoothie to keep your body burning fat efficiently.
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These nuts, which actually come mostly from Bolivia, are high in the antioxidant vitamin E. Producing too many of these damages your cells and your body prioritises repairing them over other actions, specifically building muscle and burning fat. These are a great source of protein, zinc, magnesium and iron — all of which are vital to keeping your body using up fat stores around the clock.
They also contain a wide variety of antioxidants, including forms of vitamin E found in few other foods. Grab a handful between meals to stay full.
So much more than a festive staple, turkey is a lean source of animal protein, which helps keep post-meal insulin levels within a desirable range by moving food at a steady pace through the digestive tract.