The dreaded fat… its that time of year again and we either want to lose fat and the bulge or for the love of cheesecake we need to lose the bulge.
Foods that Shift the Fat
Losing weight and burning fat can be as easy as creating a calorie deficit. What does this mean exactly? You need to increase your workload / energy output and stop eating those pies and cookies. Now as it is we dont jsut want to lose fat we want to get hard and lean at the same time. Possibly…? 100% it is, and yes you will have to cut some calories but the right calories. There is the saying “you are what you eat” and that is 100% right, you cant bust your ass off in the gym daily and eat pop tarts 24/7 and expect to pose down IFBB Pro Brandon Curry. Notice how I said 24/7… which means you can eat pop tarts on your diet and still get shredded. It is all about nutrient timing.
Saying that, by creating a diet that contains the right type of foods and nutrients, you can keep your fat-burning metabolism firing on all cylinders, while consuming those foods that keep your body fueled with the energy you need to build a lean, hard chassis! The majority of these fat-burning foods can be found around the perimeter of grocery store where all the fresh foods are located. Here are 10 fat-burning foods to consider as part of your diet plan; each is packed with their own fat-burning and metabolism boosting qualities!
10 Foods to Help Shift Body Fat
One of my all time favorite brain foods. Fish is high in omega-3 oils and fatty acids, which have been found to turn off hunger signals in the brain. Recent research has shown that a diet rich in omega-3 fatty acids was found to reduce hunger for up to two hours post-consumption. Try salmon; a 4 oz serving provides 165 kcal and 25 grams of protein!
The Fats contained in nuts, and in this case peanuts, can provide a satiating or appetite-reducing effect. A recent study found that those who added about 500 calories worth of peanuts to their diet consumed less at subsequent meals! What’s more, it also resulted in an increase in metabolic rate by 11 percent. While I have added peanut butter on this list you should not rule out other nut butters or nuts, Almonds and cashews are a great alternative to peanuts and peanut butter.
My wife is a little pocket rocket and she can polish off a huge portion of salad with no sweat. Its a great way to full yourself up with a healthy dose of vitamins before you start your main meal. If you want to cut your appetite and reduce how much you eat during a meal, start with salad! Load up on greens with every meal however you need to be gentle on the dressing.
Not one of my all time favorite fruits but have started eating this to help lower my cholesterol levels. Just half a grapefruit added to meals has been shown to help with weight loss, now this would be attributed to Grapefruit being high in fiber, which can reduce insulin release and keep blood sugar balanced. Due to the high soluble fiber of pectin in grapefruits, this type of fiber is helpful for the elimination of cholesterol via the bowel.
Eggs are the bodybuilders go to protein meal and snack. Eggs are full of protein, and protein has a satiating effect, which can make you feel fuller for longer. Try it yourself, eat 2-3 with toast or avo one day and then have a bowl of cereal the next and see how much hungrier you are or if there is a difference. Protein also has a thermic effect in the body, which means it takes more energy and calories to break down and utilize versus carbohydrate foods.
Beans pack a more powerful protein punch that people realize and not only that they are full of fiber . It has been shown that eating beans can increase release of the appetite-suppressing hormone CCK or cholecystokinin. When levels of the CCK hormone are high, your appetite is kept low! Beans are also high in fiber, which can reduce the digestion process, keep energy levels high and blood glucose levels sustained.
Chili peppers are underrated for sure, they contain the active ingredient capsaicin, which can suppress appetite and help increase metabolic rate. One study showed that people who ate breakfast with red chili ate less than they normally would at lunch. Try adding hot sauce or hot pepper flakes to your favorite meats, sauces and eggs for an added boost to your metabolic rate!
What more can you say about coffee that just fricken awesome. Tastes good, makes you feel good and gives you that pre workout kick. Coffee contains the metabolic and energy increasing ingredient caffeine. Coffee provides an average of 100 to 150 milligrams of caffeine per serving. For most people coffee is most widely used as an energizing wake-up call in the morning, for me, Ill hit a few cups of coffee a day or even before bed. It just tastes real goooood. As I mentioned before it can also be used effectively as a pre-workout energy drink!
This ingredient not only adds spice to your oatmeal, or coffee it has been shown that the active ingredients in cinnamon make fat cells significantly more responsive to insulin, upping your metabolic rate by 20 percent. It has also been shown to reduce blood glucose levels and lower levels of bad cholesterol. Use cinnamon in your coffee, in your vanilla shake in your protein pancakes or protein muffins or on your oatmeal heck just use it anywhere where it will taste good.
Green Tea commonly known as one of the best fat burning foods as it contains caffeine and a metabolically active compound called epigallocatechin gallate, also known as EGCG. Drinking green tea high in this catechin has been shown to increase metabolic rate, increase 24-hour energy expenditure and increase weight loss. Drink green tea throughout the day to keep your metabolism elevated!