Weight Loss:The ultimate list of fat burning foods

The ultimate list of fat burning foods

Everyone’s wondering which are the best fat burning foods for weight loss. Well guess what, we have prepared a list of these foods which will greatly satisfy your needs. Take a good look at it and don’t forget to mark your favorites! You also view the handy table of the best fat burning foods at the end of the article for easy reference.

Peppers and Garlic

Peppers (Jalapeno, habaneros, and cayenne) are said to help increase metabolism, and help burn more calories. You can add them as your regular spice and flavorings and they can help you reduce fat at the same time. You can also add garlic in your meals as it is good in reducing fatty deposits in the body as well.

Almonds

Almonds help you burn off calories and assist in stabilizing your blood sugar level, which may take hunger away. Some of them carry a lot of calories so you may need just a couple of them a day (see the tablet at the end of the article for more information on the calorie value of nuts)

Low fat milk

Drinking low fat milk may help you burn fat. A glass of milk in the morning will help you strengthen your bones and also burn fat faster. Milk or calcium rich products which include yogurt and some types of cheese, helps break down fat cells so overall fat is reduced. Calcium is also found in some veggies like broccoli and cabbage as well.

Fish

Fish meat from salmons or tunas are rich in omega 3 fatty acids which aid in regulating blood sugar levels and also it contains high level of leptin, a hormone that controls appetite and promotes fat loss.

Eggs

Eggs are rich in protein, amino acid, and vitamins that include vitamin b12, which plays an important role in burning fat. If you worry on the egg yolk then you can safely remove it from your meal and have fewer calories and still receive vitamin B12

Green Tea and Coffee

Green tea will boost metabolism and speedup the fat burning rate. Also it is a good source of antioxidants which helps prevent certain types of cancer. Caffeine from coffee can speed up your heart rate, which means you can also burn calories faster.

Olive oil

Olive oil is one of the main components of Mediterranean diet and is good for your cholesterol. This means that it can keep a good cholesterol level in the body by taking away fat or bad cholesterol, which is why it is considered a good fat burning food.

Soybeans

Soybeans are rich in lecithin. A chemical which protects the cell from accumulating too much fat and it also helps in the break down of fatty deposits in the body.

Oats

Oats and other similar food items are rich in fiber. Fiber is a main component of weight loss foodsthat allows more calories burned just by the digestion process, while it offers very few calories for the body. It is a perfect negative calorie food.

Lean Meat

Lean meats such as beef or turkey are rich in protein and good for muscle building. Protein is also hard to digest and your body burns calories just by the process of digesting it. When you are currently doing strength training exercises, protein will help boost metabolism and burn more calories. The reason behind is the fact that by having more muscle mass there is a greater need for energy thus the body will burn more calories to get it.

Honey

Honey unlike refined sugar, contains vitamins and minerals, which plays a role in dissolving fat and cholesterol.

Vitamin C

Vitamin C or fruits rich in citrus burn fats by liquefying fat and easily allow it to flush out of the system. Foods that are high in vitamin c are: apples, berries, broccoli, cabbage etc.

Apples and Berries

Apples and berries contain pectin, which restricts the amount of fat the body cells can absorb. This allows a discharge of fatty deposits so it leads to natural weight loss. Also the detoxing effect of some fruits like raspberries, strawberries and red currants help boost metabolism.

Fat Burning Foods – Fruits

Generally of course, fruits and vegetables are a good source for nutrients and vitamins and are generally considered fat burning foods. Here is a concrete list of fruits and vegetables that are quite effective in fat burning.

The top of the line fat burners are blackberry, melon cantaloupe, raspberry, guava, lemon, rhubarb. These are the best fat burning fruits but other fruits which are also effective include: apricot, blackcurrant, clementines, damsons, grapefruit, honeydew Melon, peaches, mandarin orange, plums, strawberry, tangerine, watermelon, apples, cherries, cranberries, honeydrew, lemon, limes, mangoes, nectarines, pears, pineapple, prunes.

Fat Burning Foods – Vegetables

The top of the line fat burners from the vegetables family are: aubergine, cabbage, celery, chicory, cress, cucumber, fennel, gourd, lettuce, marrow, radish, tomato while the other good fat burners are asparagus, broccoli, carrots, cauliflower, leek, peppers, spinach, turnip, beets, Brussels sprouts, corn, chives, cod, eggplant, green beans, kale, leeks, lettuce, mushrooms, okra, onions, papaya, parsley, peas, pumpkin, sauerkraut, scallions, squash, tangerines, tomatoes, turnips

FAT BURNING FOODS BY TYPE

Here is a quick list of the major fat burning foods with additional info about the calories they contain and fat percentage.

Food Types	Specific Food items	Fat percentage (estimate)	Calories (average)
Fruits	Apples, banana, apricots, berries (black, boysen, rasp), cherries, citric fruit (oranges, grapefruit, lemons), currants (black, red, white) damsons, figs, grapes, greengages, tropical fruit (kiwi, pineapple, guava, papaya), pears, peaches, satsumas, star fruit	1% to 3% with some exceptions	Apple 95 Apricot 30 Avocado 150 Banana 107 Blackberry 1 Cherry 2.4 Clementine 24 Grape 3 Grapefruit 100 Kiwi 34 Lemon 20 Mango 40 Honeydew Melon (wedge) 36 Cantaloupe (wedge) 25 Nectarine 25 Olive 6.8 Orange 35 Peach 35 Pear 45 Pineapple 50 Plum 25 Prunes 9 Raisin 5 Raspberry 1.1 Strawberry 2.7 Tangerine 26 Tomato 9 Cherry Tomato 2
Vegetables	Asparagus, aubergine (egg plant), beetroot, broccoli, brussel sprouts, cabbage, carrots, cauliflower, celery, chicory, Chinese cabage, endive, artichokes, green beans, leafy vegetables (lettuce, fresh herbs, watercress), leeks, mangetouts, onions, seaweed, sprouting vegetables (alfalfa, cress, raddish), squash, swede, tomatoes, turnips	1% to 3% with some exceptions	Asparagus 26 Aubergine 15 Beetroot 38 Broccoli (100g) 32 Brussels Sprouts 40 Cabbage 24 Carrot 32 Cauliflower 32 Celery 8 Chicory 10 Courgette 20 Cucumber 10 Leek 22 Lettuce 13 Marrow 10 Mushroom 15 Okra 30 Onion 35 Pumpkin 12 Radish 13 Spinach 23 Sprouts 43 Corn 24 Tomatoes 18 Turnip 21 Watercress 21
Unsalted and unroasted Nuts	Almonds, Barcelona nuts, chestnuts, coconuts, filberts, hazelnuts, macadamia, peanuts, pine nuts, pistachios, walnuts	30% to 40% may reach 75% if you take salted or roasted	Almond 610 Brazils nuts 679 Cashew nuts 615 Chestnuts 175 Coconut 626 Hazelnut 659 Peanuts 570 Peanut Butter 630 Pine nuts 694 Pistachio nuts (with shells) 340 Walnuts 690
Lean meat	Beef, pork, lamb, veal, venison, hare, offal	4% to 15% (lean with no fat area) average is 20% to 30% reaching to 85% depending on preparation and parts	Pork Chops (grilled) 340 Pork Leg (roast) 290 Veal fillet (roast) 240 Hare 155 Rabbit 187 Venison 200
Poultry	Chicken, turkey, grouse, guinea fowl, pheasant	20% to 35% may reach to 100% if fried or with skin	Lamb Chops (grilled) 368 Chicken Calories (average) 140 Duck (roast) 330 Goose (roast) 350 Partridge (roast) 250 Pheasant (roast) 250 Pigeon (roast) 24 Turkey (roast) 165
Fish	Cod, haddock, plaice, sole, coley, whiting, mackerel, trout, red salmon, tuna	4% to 10% lean fish meat, higher with fish oil and fat	Tuna 90 to 156 Salmon 100 to 180 Cod, steamed 9 Trout, baked 100
Sea food	Scallops, shrimp, prawns, lobster, crab, scampi, cockles, mussels, winkles, whelks, abalone	10% to 20%	Scallops 95 Shrimp 90 Lobster 80 Mussels 80 Cockles 50 Abalone 9
Low fat dairy products	Skim milk, low fat cottage cheese and fromage frais, cheddar, yogurt, calcium rich milk	10% to 20% might reach to 5% for skim milk	Cheese 110 cals (25g) Cheddar reduced fat 130 Cottage cheese 49 Cream cheese 200 Fromage frais 125 Milk skimmed 95 Milk whole 175 Yogurt natural 90 Yogurt reduced fat 70
Eggs	Barn eggs	5% for egg white, may reach as high as 85% for egg yolk	Eggs ( 1 average size) 90 Eggs fried 120
Soya products	Protein rich from meat, beans, milk and dairy products	10% to 20%	Milk Soya 90
Chilies	Jalapeno, habanero, cayenne	1% to 3%	Peppers red 18
Tea	Green tea	0 to 5%	0
Whole grain	Oats, bread, cereals, wheat bread	10% to 20%	108 cal/ oz
Honey	Plain honey, unprocessed honey		1 tsp 22
Coffee	Plain coffee, black coffee	Fat free if without sweeteners/ add-ons	Instant coffee 1 to 4
Oils	Olive oil, peanut oil, garlic oil, canola oil	May reach to 100%	Olive oil 1900
Soup	Preferably common soup with low fat	20% to 25%	Average soup 60 to 90