‘Foods for weight loss’ may initially seem a familiar statement. But new researches in nutritional health have added more to the list_foods that help you burn more fat.
In this chlorine post, we have listed 9 of those great natural thermogenics that speed up the process of metabolism even when you are sitting doing nothing.
1. Whole Grains | Foods for Weight Loss
Talking of whole grains, brown rice, and porridge are the best. You burn more calories digesting them than what you get from them. One thing to keep in mind if you use milk with them is, the fat content of the milk shouldn’t be higher than 2%.
Nutritionist Tammy Lakatos Shames doesn’t recommend porridge based on milk less than 2% fat content. According to Tammy, this is especially important if you eat porridge for breakfast. The nutritionist recommends taking more calories in the first meal to avoid possible snaking soon after.
When it comes to wholemeal bread, read the labels carefully. Most of the so-called “whole grain bread” is wheat-flour bread with added grains. It has little to do with diet. If you want to eat whole grain bread, it must be made of rye flour.
2. Lean Meat | Beef, Chicken, Turkey
Breasts without skin and fat, chicken and turkey drumsticks, as well as lean beef, are great too. Protein obtained from lean meat increases calorie burn by 30 percent as compared to an entirely plant-based meal.
For instance, to breakdown a 300 kcal portion of chicken breast you burn 90 kcal. So, you already burn a good number of calories during the digestion process.
Brown rice risotto with chicken breast can be a great choice. This will not only keep you satiated for longer but will also add fewer calories.
3. Dairy Products | Yogurt, Buttermilk, Kefir
Low-fat yogurt, kefir, buttermilk are other healthy diet options. Just make sure that they are not sweetened. The foods are highly rich in calcium and vitamin D. The minerals and vitamins, in turn, speed up metabolism.
While a great thermogenic product, lean white cheese does not contain much calcium. However, as it contains easily digestible constituents, it has a good thermogenic effect and is worth eating.
4. Green Tea | Japanese Matcha Tea
Green tea has powerful thermogenic and oxidative effects.
According to a study by scientists from the University of Tokyo, published in the American Journal of Clinical Nutrition, those who drink four cups of green tea a day can easily lose 2.8-3 kg in 6 weeks without the yo-yo effect. One thing to keep in mind though is you shouldn’t add too many calories from other sources.
Talking of green tea, the Japanese green tea popularly known as Matcha is a great option. Matcha is ground green tea leaves and is widely grown both in Japan and China.
Related: Matcha for Weight Loss, Dos, and Don’ts of the Superfood
5. Lentils | Beans, Pulses, Legumes
These dry vegetables have always been praised for their countless health benefits. Lentils and legumes are highly rich in essential minerals, vitamins, and especially iron.
Iron is a necessary element of a healthy and efficient metabolism. Another great property of lentils is, that they fill the stomach quicker and help avoid overeating.
6. Pears | A Great Source of Fiber
According to scientists from the University of Rio de Janeiro, pears are a magic pill for weight loss enthusiasts. Research published in the journal Nutrition demonstrated how eating a few pears a day speeds up the fat-burning process.
In the study, scientists observed two groups women of over a period of 3 weeks. One group ate three pears every day and the other didn’t eat any. After 3 weeks, the group that added 3 pears to their diet lost a significantly higher amount of weight.
Pears are highly rich in dietary fibers_a pear is 15% fiber by weight. A pear’s higher fiber content makes you feel full quicker and adds very few calories of its own. Professionals recommend eating 3 pears a day, one before each meal.
7. Grapefruit | A Strong Fat Buster
Another widely appreciated natural thermogenic is the grapefruit. According to scientists from the Scripps Clinic in California, eating half a grapefruit before each meal helps you lose up to 0.7 kg a week. This is true even if you don’t change the rest of your diet.
It regulates the secretion of insulin. The fruit regulates and reduces insulin secretion to healthy levels. Reduced insuline, in turn, reduces fat storage.
You can eat grapefruit alone or together with a salad of young spinach leaves. This will facilitate the absorption of carotenoids contained in them. But this method is not recommended to people who are calcium deficient.
8. Almonds | Foods for Weight Loss
According to a study published in the International Journal of Obesity, a handful of almonds added to your daily diet can help you burn fat faster.
The study included volunteers who consume half a cup of almonds every day for 6 months. At the end of the study period, the volunteers lost over 16% of stored fat.
You can introduce 22-25 almonds to your daily diet. You can also add them to yogurt or morning porridge. Please note that if you are suffering from acid reflux, almonds may make it worse.
9. Dark Chocolate | With Above 60% Cocoa Content
Researchers at the University of Taipei recommend dark chocolate with a cocoa content above 60%. The chocolate is rich in antioxidants that inhibit the accumulation and fusion of fat cells and the formation of white fat deposits.
Dark chocolate is also not recommended for people who suffer from acid reflux.
Related: Weight Loss Vegetables: 10 Greens With Amazing Health Benefits