My Official List Of Fat Burning Foods
Before I get into the list of fat burning foods below, I think it's important to give you a little background as to why they were chosen.
After all, if you know the traits of fat loss friendly foods, you'll be able to easily make good food choices. Here are the four attributes that a food needs to have:
1. It must be natural and unrefined.
2. It has to be low in "bad" fat.
Salmon and a rib eye steak are both high in fat, but the quality of the fat is not good.
3. It must not cause sharp insulin spikes.
Insulin spikes lead to fat storage.
4. It has to have a strong thermic effect.
Let me explain the "thermic effect." Our bodies actually burn calories to digest food. Certain types of foods have a lower net calorie cost than others. This simply means that some foods require more energy (calories) to break down and digest.
Let’s look at unrefined, natural carbs versus refined carbs for example.
When high-carbohydrate foods are refined, nutrients are stripped away from them. When nutrients are stripped out of food, it makes it easier for your body to digest the food.
Nutrient rich unrefined foods (natural carbs) are harder to break down, and therefore they have a higher thermic effect.
And what about fruit?
One of the main things you want to do when you’re trying to lose body fat is to prevent insulin spikes because they cause fat storage as I mentioned before.
Fruits fit into the simple carb category, and you should eat mostly complex carbs if fat loss is your main goal.
Most complex carbs are released slower than fruit into your bloodstream. This causes a more controlled insulin response.
The fruits that you will see on my list are from the lower end of the glycemic index. This simply means they don’t cause huge insulin spikes.
To really control blood sugar and prevent sharp insulin spikes, never eat fruit or any type of carbohydrate alone. Always eat carbs along with protein.
Eating a banana with natural peanut butter is better than eating a banana by itself.
Ok, so here is the list of fat burning foods.
- oatmeal (choose the old fashioned oats, not the sugary crap)
- sweet potatoes
- brown rice
Anything that is made of 100% whole wheat / whole grain.
- beef tenderloin
- almost any type of fish
- dried apricots
Fibrous Carbs - aka vegetables
- green beans
The list of vegetables goes on and on...
- all bran
- oat bran
Dairy and Healthy Fats
Be sure to include healthy fats in your diet. Some healthy fat sources are:
As far as dairy products, choose skim milk, low or no fat cottage cheese, low or no fat plain yogurt, and low or no fat cheese.
There are many, many choices so this is not a complete list of fat burning foods by any means.
Remember, choose nutrient dense foods that are
1) natural / unrefined / unprocessed
2) low in saturated fat
3) low in sugar
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