Are you suffering from health or beauty issues due to overweight and obesity? Do you want to lose weight and stay healthy?
Always remember that doing exercises or spending most of the time in gyms are not the keen to lose your weight. If you want to cut down your excess calories and stay fit and healthy then you have to follow the combination of healthy diet and regular exercises.
In general, the food which we consume should undergo processed stage to convert into energy and nutrients. This process makes the body to burn calories and this is different for different foods and its combinations. The thermionic effect of food (TEF) will range from 10 – 15% of calories according to the intake of foods.
So, choose foods which are high in TEF and combine them properly to burn your calories rather than including more fattening foods to have many combustion processes to burn more of calories. All these processes will help to prevent food to store as body fat and thereby gain more weight.
Most people thought there will be a specific diet to be followed to get rid of excess weight and gets boredom with that diet. But do you know that there are some super foods that help you to increase metabolism and stimulate combustion?
All you need is to give priority to these foods at your table and it should not be missing from your diet and recipes. In this article, we will provide you the information on all about the best superfoods that help you in burning your fat (especially belly fat).
Superfoods that Burn Fat and Lose Weight:
Here are the list of superfoods that help for burning your belly and body fat. Include them in your diet and perform some regular exercises to get relief from the belly fat, cleanse your colon, prevent digestive disorders and to keep your body fit and healthy.
Let’s get started on the list of superfoods that burn your fat by enabling metabolism accelerators and help you lose excess weight.
Fruits that burn your fat:
Have a look at the fruits that help in enhancing metabolism and speed up the food burning process to separate it as energy and nutrients by aiding proper digestion.
Pineapple is a refreshing tropical fruit that has rich source of dietary fiber, vitamins (A & C) and minerals (manganese, copper, potassium, calcium, folate, etc.) and low in calories. It has an excellent source of a bromelaine enzyme that helps a lot in improving the functioning of your digestive system and reduces the inflammation in the body.
It suppresses your appetite and makes you feel full for a longer time. The rich content of the water will help you to stay hydrated and thereby cleanse your body to flush out toxins and cut down excess calories. It effectively promotes the breakdown of protein from foods and thus helps to prevent digestive disorders.
You can consume pineapple slices alone or add yogurt over pineapple slices and top up with grated walnuts. Make sure to consume pineapple with some natural proteins to facilitate their assimilation.
Avocado has wholesome amounts of healthy fats, vitamins (B5, K & E), potassium, and dietary fibers that help you a lot in keeping you satiated for a longer time and thereby aids in weight loss. This superfood helps to improve overall health and prevent high cholesterol. But make sure to not to consume avocados, as it is high in calories, so consume less or controlled amount and enjoy healthy weight.
Use avocado in the form of smoothies, salads, top-ups, garnish, etc. (OR) simply mix chopped iceberg, avocado, onions and lettuce topped with lemon juice. Drizzle with dried herbs and vinaigrette and consume it.
3. Tart Cherries:
Cherries have a powerful antioxidant that helps to promote the burning process of your belly fat and thereby cut down your excess calories. It also has rich content of melatonin, a sleep hormone that induces a healthy sound sleep and also aids in proper digestion.
Consume few tart cherries as a whole or else drink its juice. In a study, it is proved that people who drink 1 cup of tart cherry juice once in the morning and once in the evening for at least a period of 2 weeks have reported a sound sleep and healthy weight loss.
We all are aware of a popular saying called ‘An apple a day keeps the doctor away’. That includes in burning your belly fat as well. It contains phytonutrient compounds (like catechins, phloridizin, quercetin and chlorogenic acid) that exhibit powerful antioxidant property to burn your fat effectively and makes you look fit and slim.
It contains pectin fiber that curbs your appetite and makes your belly feel full for a longer time and prevents you from overeating. Other than nutrient-rich fruit, it aids in proper digestion and keeps you away from digestive disorders.
As the name says that a melon filled with water. Watermelon contains 70 – 80% of the water that definitely makes you feel full for a prolonged period and removes the sodium content in the body. Consume 1 cup of this vitamin C enriched watery fruit as your snacks to fulfill your hungry cramps and to maintain a healthy body.
Most people think that banana will make them gain weight but it is a wrong assumption. You can consume this fresh fruit as a nutritious snack which leaves you with a feeling of fullness and thus prevents you from overeating of junk or processed foods.
Just like apples, bananas also contain pectin fiber that aids in proper digestion and prevents digestion related problems. It is enriched with vitamins (A, C, E, B6) and minerals (magnesium, potassium, and calcium) that aids in good health. Serving of 1 banana fruit will provide 75 – 135 calories, depending on the size of the fruit. But consume less quantity, not more.
The rich amounts of vitamin C, citric acid, pectin, nargininis (a phytonutrient) will help to raise the mobilization of stored fat. Researchers suggest that eating 1/2 a grapefruit before every meal will help the dieters to lose weight effectively. It is low in calories and curbs your cravings with a feeling of fullness.
You can also consume other citrus fruits like orange, lemon, tangerine, sanguine, pomegranate, lime, etc. instead of taking grapefruit. Simply prepare a salad by mixing chopped cabbage, orange and grapefruit slices and grated carrot. Stir and consume it by sprinkling olive oil on it.
Fresh pears are rich in fibers, catechins, and flavonols that enhance your fat burning process and prevent the food from storing as cholesterol. It is low in calories so consume a pear before each meal to keep yourself hydrated and prevent from hungry cramps.
The berries help to boost your metabolism and thereby fight your belly fat. It has a rich source of fiber that aids in proper digestion and thus helps to beat bloating. It is low in calories so you can either fresh or frozen berries (like strawberries, blueberries, raspberries, pomegranate, blackberries, etc.) to prevent hunger pangs and to stay fit and healthy.
The antioxidant content of these berries will neutralize the damage of free radicals and there will be a link between antioxidants and weight loss. People who consume more of plant-based antioxidant-rich products will have smaller waistlines and less of total body fat compared to those who eat foods high in calories.
Vegetables that Burn your Fat:
Have a look at the vegetables that help in enhancing metabolism and speed up the food burning process to separate it as energy and nutrients by aiding proper digestion.
1. Chilled Potato:
Chilled potato is the best vegetable that helps for effective reduction in your belly fat. Simply refrigerate a potato overnight and it will form a resistant starch crystal that stimulates 2 hormones which curb your appetite and thereby burns more fat till the fat cells are not available.
The more of starch content in potato will help a lot in burning more of calories and thereby helps you to enjoy slim and healthy body. If you don’t like to consume chilled potato directly then you can eat it in the form of vinegar potato salad for added taste and benefits of losing weight effectively.
Cucumber is a refreshing food with 90% of the water that definitely helps to keep your hunger at bay. It is low in calories that make you consume more of cucumber without any worry about the side effects or damages caused to your body.
It aids in proper digestion and keeps you stay hydrated by maintaining a proper balance of electrolytes in the body with its all essential nutrients and dietary fibers. Consume 1 – 2 fresh cucumbers daily to burn your excess calories and to keep yourself healthy.
Celery is another low-calorie food that has only 8 calories per stem. It has rich content of nutrients (vitamins A, K, C, calcium, potassium, folate) and dietary fibers will make it as a fat burning superfood. It effectively clears the fat buildup in the liver and thereby helps to flush out toxins from the body and clears digestive disorders.
So, include celery as a part of your daily diet to prevent storage of fat and also to burn the existing fat cells from the body (especially in the belly area). Simply consume fresh celery smoothie before each meal to burn the fat and makes you feel full and it has apigenin (active compound) that protects you from the risk of getting cancer.
4. Leafy Greens:
Adding leafy green vegetables in your daily diet will help you a lot in getting flat tummy quickly than any other vegetables why because all the leafy vegetables are low in calories and high in fiber and nutrients. The intake of leafy greens will remove water retention without causing bloating or any other discomforts in the tummy.
So, consume leafy greens like broccoli, spinach, parsley, kale, Swiss chard, mustard greens, iceberg, collard greens, cilantro, cabbage, etc. for a slim body with good health. Fill your plate with leafy green vegetables to make your belly fat disappear completely.
Beverages to Burn your Fat:
There are some beverages that not only used to refresh and rejuvenate you but also help you to burn excess calories and make you healthy. Have a look at them and include them as a part of your daily diet regimen.
Consuming low-fat milk will definitely help you in burning excess fat in the body. The link between calcium and weight loss is still confusing why because for some people it promotes greater weight loss and for other, it is not that much effective. In a study, it is proved that for every 100 milligrams of calcium consumed per day, there will be a loss of 1 inch of intra-abdominal fat (the bad stuff that tucked in and around the internal organs that may cause the risk of heart problems and cancer).
Calcium also aids in sound sleep and prevent muscle soreness or cramps. Regular intake of calcium (milk) will help you burn excess calories, relax your muscle nerves and fiber content prevents the digestive disorders.
2. Black Coffee:
In general, we use coffee as a refreshing and relaxing caffeinated beverage and we all heard various things about the amount of coffee and its caffeine content. But black coffee is different from other caffeinated drink, as it has fat burning qualities that help to reduce calories over time.
Do you know that the caffeine content in 1 cup of coffee will boost up the metabolism and burns 4% calories in the body within 2 hours 30 minutes? The only thing you have to remember is that not to add sugar or cream into the coffee to grab the full benefits of fat burning in your belly area.
3. Apple Cider Vinegar:
Apple cider vinegar (ACV) helps to lose your weight and belly fat with its acetic acid, essential nutrients and enzymes that stimulate the ability to burn your stomach fat of the body. Regular usage of ACV will definitely help you to get relief from excess calories and to make you fit and slim.
You can simply mix 1 tablespoon of ACV and some raw honey in 1 glass of lukewarm water and drink it to burn your belly fat (OR) mix ACV with ginger juice (or honey with lemon juice) to get the best fat burning effect in the body.
4. Green Tea:
Green tea helps to lose your excess weight by burning the calories effectively and this is a well-known fact to all of us. Green tea is rich in catechins, a group of antioxidants that assist in burning the fat cells. In a study, it is proved that drinking 1 – 2 cups of green tea daily for about 3 months has lost nearly 16 times more belly fat than those who consumed other teas.
There are many varieties of green tea available in the market in which you can try them regularly instead of sticking to the normal one. Caffeine is another important compound in green tea, which makes it act as a stimulant to burn excess calories and fat cells faster.
For best and effective results of burning belly fat, you have to drink 24 ounces of green tea daily. Include black, white, mountain tea and other herbal teas instead of green tea to reduce your excess calories.
Read More on Herbal Teas for Weight Loss.
Most of the people assume that dairy products are high in calories due to their rich content of fats but plain or regular yogurt will not come on this list. Consuming low-fat plain yogurt which is enriched with probiotics (friendly bacteria) will clear digestive disorders and also helps to reduce the belly fat that your body absorbs.
So, include 1 – 2 cups of plain yogurt in your daily diet for effective digestion, burning excess calories and to maintain a healthy weight without fat. Replace yogurt with kefir (2% fat), buttermilk, lassi, etc.
Spices, Nuts, and Seeds to Burn your Fat:
There are effective spices, nuts, and seeds that help you in burning excess calories and fulfill your hunger pangs without adding calories to your body. Have a look at them and include it in your daily diet as fat burning superfoods.
Cinnamon helps to lower the blood sugar levels and bad cholesterol levels in the body and thereby promotes weight loss. It helps to lower the glycemic index by 18 – 29%, which in turn avoid the spikes in the blood sugar levels and cut down the calories.
It suppresses your appetite and makes you feel full for a longer time and also processes carbohydrates to reduce your excess weight and prevent the buildup of fat in your belly area.
Read more on How to use Cinnamon for Weight Loss.
Both chili pepper and black pepper are generally used to add flavor or spice in the recipes but do you know that these foods are fully loaded with metabolism boosting compounds called capsaicin. In general, capsaicin helps to increase the body temperature and thereby boost up the metabolism to burn your calories.
So, include chili pepper, cayenne pepper, black pepper and other forms of pepper for not only to spice up the recipe but also to burn your excess calories.
Beans (especially black beans) are one of the best foods that help you in burning your belly fat. It helps to develop muscles, improve digestion and thus cut off the excess calories. They have rich content of flavonoids that prevent the buildup and storage of excessive belly fat if taken in the evening time as snacks.
They are rich in proteins, resistant starch and dietary fibers that stimulate proper digestion and effective absorption of nutrients into the body without storing the food as a fat. The black beans make you feel full for a longer time and thus avoid you from overeating or consuming more fatty foods.
Simply include black beans in your daily diet regimen to clear your belly fat and to make yourself fit and healthy. Use dried beans or beans (Lima, red, eyed, black, pinto, etc.) or yellow and red lentils.
Linseed has an excellent source of fiber, proteins and polyunsaturated fats that help for the proper functioning of the digestive system. Regular intake of these seeds will definitely help you to increase satiety (prevents you from overeating) and enhance bowel functioning.
You can replace this linseed (or flaxseed) with Chia seeds, poppy seeds, sesame seeds or hemp seeds to grab the same fat burning effect. You can simply prepare a recipe by adding mince linseed to yogurt, breakfast cereals or vegetable salads.
Edamame (or green soybeans) are high in proteins, calcium, folate, iron, fiber, magnesium, vitamins (B & K) potassium and other essential nutrients that help to burn your calories and fat cells. When consumed in moderation along with other low-calorie foods, it is considered as a successful weight loss plan.
A half cup of green soybeans contains 188 calories which makes it as a great snack in the evening times to fulfill your hunger pangs and prevent you from overeating or consuming more of fatty foods. Simply you can replace edamame with soy products (tofu, Mizo, etc.), green beans, peas, okra, etc.
You can prepare a delicious recipe by cooking edamame and brown rice in separate bowls and mix them in equal quantities. Then add red pepper and chopped onion and consume it by slightly mixing olive oil.
6. Dried Plums:
Dried plums (or prunes) are rich in fibers, antioxidants and vitamins and acts as a laxative that makes it as a perfect snack for healthy eating and keeps your hunger at bay. It lowers your cholesterol levels and raises the rate of excretion of the bile in the intestine to enhance proper functioning of the liver.
It has a low glycemic index that prevents spike blood sugar levels after eating and thereby aids in the proper absorption of food and prevent the buildup of fat in the body. So, consume few dried plums for better digestion and to get rid of excess fat deposition in the belly area.
We always think that nuts are rich in fatty acids and we keep them away while we are in weight loss diet but almonds won’t come into that list, as they act as a great stimulant that helps to reduce weight. It contains rich content of healthy fatty acids like omega fatty acids and unsaturated fats that stabilizes blood sugar levels and LDL cholesterol levels to reduce your overweight.
The skin of almonds will have high dietary fiber and proteins that aids in proper digestion of foods and prevent digestion disorders to get rid of fat deposition in the body. So, you can consume these almonds as the best snack in between the meals to prevent your hunger and reduce weight.
You can also use walnuts, macadamia nuts, pine nuts, pecans, pistachios, etc. instead of almonds for boosting your metabolism and burning your belly fat.
Non – Vegetarian Foods to Burn your Fat:
Here is the list of foods that are liked by the people who are non – vegetarians why because most of us believe that non-vegetarian foods contain fats that make us gain weight but it is a wrong assumption. Non-vegetarian food when consumed in a right quantity and at right time then it helps to burn your calories and makes your slim and healthy.
Fish is an effective option for those who want to lose their weight. It has rich content of omega – 3 fatty acids that make pineal gland in the brain and thus helps to regulate your nervous system. It makes changes in the melatonin (sleep hormone) production to help you sleep better.
It also has a high source of protein that satiates your appetite and burns more calories with a simple logic that when your digest protein than when consumed fats or carbs then it burns your fat, especially in the belly areas. Consume fish once or twice a week (or) simply have some fish oil capsules by consulting your healthcare provider. Prefer fishes like salmon, tuna, mackerel, sardines, herring, cod, canned squid, etc.
Turkey meat is another best food that helps to burn your belly fat with its natural CLA content. It has a rich source of proteins that enhance body’s fat burning capacity as much as 30% of calories after consuming it. You can also use other lean meats for burning your belly fat.
It stimulates serotonin production due to its high content of tryptophan and while consuming turkey sausage, always prefer those which are derived from pure fillet and sugar but not too many preservatives or salt.
A simple recipe is that marinade few turkey fillets in beet and then place it in an ovenproof glass pan. Slightly brush some mustard oil and olive oil. Place this glass pan in the oven and wait till it gets cooled well. Finally, once it cooked then pour yogurt sauce and mustard for best taste and lose your excess weight.
Eggs are rich in proteins and low in fat, carbohydrates, and calories. Egg (especially boiled one) will help to burn your belly fat effectively. Other than proteins, it has many other essential nutrients, antioxidants and amino acids (leucine) that makes the egg to act as a catalyst in burning your extra fats.
It is enriched with omega 3 fatty acids, vitamins (A, B6, B12, E, K & D) and minerals (choline, calcium, zinc, iron, folate, lutein, phosphorus, etc.) that helps to burn your stomach fat. The best time to include eggs in your diet is the breakfast, prefer to add more of egg whites than yolk for faster burning of your fat cells in the body.
Other Superfoods that burn your fat:
There are some other fat burning super foods that includes…
- Dark chocolates
- Natural Oils (coconut oil, walnut oil, flaxseed oil, olive oil, etc.)
- Kelp Noodles
- Hot Mustard
Tips and Precautions:
- Drink plenty of water and other fluids to increase your metabolism and to flush out the harmful toxins from the body.
- Avoid taking sugary foods except only at occasions why because the sugar will delay the burning process and helps in fat storage.
- Usage of whey proteins as supplements will also help to reduce your weight, as they help in burning process and utilizes the nutrients in building muscles.
- Consult your healthcare provider or nutritionist for best advice on how to plan your diet with these fat burning foods and thereby to get rid of your overweight and obesity problems.
- Exercise regularly, have a sound sleep for 7 hours and reduce your stress levels by performing yoga, meditation, and deep breathing exercises.
Always remember that losing your belly fat is not a big issue (if it is not by genetics). Follow the above-mentioned fat burning foods in your diet and you will definitely notice the reduction in your belly fat and thereby your overall weight.
Do you know any other successful fat burning superfoods? Then share your experience with us in the below comments section.