37 fat-burning foods to help you lose weight

Secret fat burner: Cocoa

Some fat-burning foods can be downright indulgent. “Dark chocolate definitely has some health perks,” says Cassetty. “It relaxes your blood vessels and allows blood to flow more freely. And it’s such a satisfying treat, it can help people control their craving for other sweets.” Studies have shown that cocoa may have direct benefits for weight loss, too. For instance, one study found that cocoa may inhibit some digestive enzymes, reducing the absorption of kilojoules. But the danger of indulgence is overindulgence; Cassetty warns that dark chocolate’s health benefits are best enjoyed in small doses. Try one small square after dinner as an end-of-day treat.

Secret fat burner: Betaine

Quinoa is an excellent source of vegetable protein and fibre, and also contains high levels of betaine – an amino acid that helps promote muscle gain and fat loss. “Quinoa is more satisfying and a healthier swap for rice or pasta as a side dish,” says Palinski-Wade. “About 1/3 of a cup is a good size serving.”

Secret fat burner: Probiotics

Fermented vegetables like these contain live bacteria – probiotics – that keep your gut functioning well and help prevent bloating. “And research has shown that the healthier our gut bacteria, the leaner our waistlines,” says McDaniel.

Secret fat burner: Broth

How much we eat is partly determined by how much space a food takes up in our bellies – and how full we feel after eating. Soup is satisfying and filling; provided you choose broth-based rather than cream-based varieties, soup will help you cut kilojoules effortlessly. “Studies suggest that if you have soup either as a meal or before a meal, you tend to eat less because of that volume,” confirms Palinski-Wade. Make – or purchase – soups that contain lean chicken or meat, beans, and lots of veggies for a great way to increase your intake of protein and fibre.

Secret fat burner: Resistant starch

Not all white carbs are evil. Potatoes, for example, are one of the most filling fat-burning foods around – one study found that boiled white potatoes took the top spot on a satiety index of common foods. That means when you eat potatoes you’ll feel full faster and eat less. And potatoes don’t provide just empty kilojoules. The tubers contain a variety of nutrients – including potassium, which can help regulate sodium in the body and prevent fluid retention and bloating. If you let your boiled potatoes cool before eating them, they’ll form resistant starch, which takes longer to digest, and can help promote weight loss.

Secret fat burner: Cinnamaldehyde

This spice can help curb a craving for sweets and keep blood sugar levels stable. “Cinnamon is slightly thermogenic – it slightly increases metabolism,” explains Palinski-Wade. “Cinnamon also helps the body regulate insulin. And when you’re not getting a big spike of insulin, you’re less likely to store fat.” Cinnamaldehyde, the active ingredient in cinnamon, may be responsible for the fat-burning effect. Add cinnamon to coffee, oatmeal, yoghurt, or recipes, then reduce the sugar – cinnamon adds flavour without kilojoules. As an added benefit, cinnamon can help regulate blood lipids, like cholesterol and triglycerides, too.

Secret fat burner: Water

Watermelon is 92 percent water, and that means it can fill you up (and satisfy your sweet tooth) for almost no kilojoules. The melon isn’t only water, though; it also contains the antioxidant lycopene plus vitamin A and C. Animal studies at the University of Kentucky found that mice fed watermelon extract improved their blood lipids and gain less weight when fed a high-fat diet.

Secret fat burner: Thylakoids

Dark leafy vegetables like spinach and kale are perfect weight loss foods for several reasons. “They provide so much volume for so few kilojoules,” says Palinski-Wade. “And they’re a really good source of vitamin C, which moderates stress hormones, and magnesium, which helps convert food to energy.” In addition, these greens are packed full of other nutrients like vitamin A and folate, iron (in spinach), calcium and vitamin C (in kale). If you’re unfamiliar with thylakoids, you should know that they’re a structure in green plants involved with photosynthesis. They also bind with dietary fat, preventing absorption and helping shrink stores of body fat, according to recent research. Thanks to the high levels in leafy greens, these foods can help you feel full and eat less.

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Source: RD.com