Burn More Fat: Best Foods for Weight Loss
You’ve probably heard that nutrition and the foods you eat make up 70% of the results that you see in the mirror, but the question of, “What are the best foods for weight loss?” keeps coming up. Is it more eggs? Less fruit? Skipping meals altogether? Let’s take a look at proven foods that help to support a healthy weight management as well as your overall wellness.
Macronutrients and Weight Loss
Before we talk about the exact foods that should make up the bulk of your diet, it’s important to understand the role of macronutrients (protein, fat, and carbohydrates) in weight loss.
Focus on Protein: When you want to lose weight, you want to rearrange your focus on the macronutrients starting with protein. This macronutrient is highly satiating, meaning when you eat it, it will fill you up and help you avoid hunger pangs. Protein also supports muscle building. Examples include lean turkey breast and protein supplements.
Don’t Be Afraid of Fat: Eating healthy fats will not make you fat. Recent studies have put to bed the idea that a diet high in fat such as the Ketogenic Diet will inspire weight gain. Healthy fats when eaten in moderation can actually help to kickstart more fat burning. Examples include coconut oil and almonds.
Limit Those Carbs: Those delicious and sweet carbohydrates are the enemy to your waistline here. Simple carbohydrates breakdown quickly, convert into an excess of glucose, and promote weight gain. Complex carbohydrates are what you want to focus on throughout the day. Examples include sweet potatoes, brown rice, and oatmeal.
Best Foods for Weight Loss
Now that you understand the importance of macronutrients and the order you should be focusing on them, let’s review the best foods for weight loss in the order of protein, fats, and carbohydrates. Keep in mind that some foods will overlap. For example, whole eggs are great sources of protein but they also contain healthy fats.
Lean Chicken / Turkey Breast: Packing over 20 grams of protein in one serving, chicken and turkey breasts are one of the best sources of protein. Studies show that by adding in more protein to your diet, such as through a chicken breast, you’ll feel more satisfied with your meals and support your weight loss.
Whole Eggs (Not Egg Whites): The foundation of any great breakfast, whole eggs – that’s right, include the yolks – have been shown to promote greater levels of satiety and promote weight loss.
Grass-Fed Beef: While it’s true that processed meats – think deli lunch meat and meats packed with nitrates – are unhealthy, when you spend a little more and buy natural, grass-fed beef, you’re not raising your risk for health troubles. Another high protein option with healthy fats, grass-fed beef can support a healthy weight loss without the risk of heart issues.
Wild Salmon: This is where we cross over into two different macronutrients: Salmon supplies plenty of protein as well as healthy fats. It’s also been shown to promote weight loss.
Wild Tuna: On the same line as above, wild caught tuna is a fantastic option for lunch or dinner. It’s high in protein and healthy fats. Just be sure to buy from a reputable brand that gets their catch tested for mercury levels.
Walnuts: The healthy fats found in walnuts famously support your brain health. The human brain is made of 60% fat, and walnuts are a great way to boost cognitive health.
Almonds: High in fat and protein with a low carbohydrate number, almonds are a great weight loss-friendly snack.
Chia seeds: A super nutritious super food, chia seeds are loaded with 11 grams of fiber per serving (one ounce), which helps to suppress appetite and maintain a feeling of fullness throughout the day.
Coconut Oil: Throw it in your coffee, swish it when you brush your teeth, or simply snack on a tablespoon: coconut oil has become a highly popular super food. Shown to reduce belly fat, coconut oil can help support weight loss and overall health.
Extra Virgin Olive Oil: Super healthy and tasty, this healthy fat oil can help you shed extra pounds when used in conjunction with a good diet and exercise.
Chili Peppers: That compound that gives chili peppers their spicy kick is also responsible for promoting energy expenditure and weight loss.
Broccoli: This cruciferous vegetable is loaded with fiber, vitamins, and minerals. Helps keep you feeling full while and supports weight loss.
Spinach: This low-calorie veggie also contains a significant amount of vitamin K.
Kale: The trendy vegetable for the last decade, kale contains fiber, vitamins, and minerals with an emphasis on calcium. Studies suggest leafy greens like kale can help with weight loss.
Avocado: A high-fat fruit, avocado goes with any meal and has been shown to improve the number of nutrients you can absorb.
Raspberries: Low in carbohydrates and high in micronutrients, raspberries are an excellent choice for a low-sugar fruit.
Supplement Your Diet
Another way that you can promote fat loss in accordance with your diet and the foods listed above is to supplement with thermogenic, also called fat burners. Thermogenic supplements are ingredients that have been shown to kickstart your metabolic rate, and increase energy expenditure. Taking a fat burner such as capsicum, yohimbine, or caffeine might help accelerate your results.
Want to learn about the best supplements for weight loss. Click here to learn about the top 5 supplements for fat burning.
What Foods Do You Eat on Your Diet?
Big fan of those high protein, low-carb options such as eggs, chicken, and grass-fed beef? Would you rather eat what you want and try to burn it off in the gym? Let us know in the comments below!