7 Fat Burning Foods That Will Help You with Weight Loss
Dr. Sneha Ganatra
November 24, 2020
Being slim or in shape is a personal goal for many and is one that has myriad health benefits too. Obesity can not only lead to common problems like Type 2 diabetes and hypertension, but also heart disease, stroke, osteoarthritis and certain types of cancer. Breathing problems, physical difficulties and mental illnesses are also health conditions associated with being overweight. While there are many ways to go about achieving weight loss, one of the most effective approaches is to change your diet. To know how to reduce weight effectively, understanding the role of food and calories is vital.
Here’s a simple explanation of the science behind weight loss and the essentials foods to include in your weight loss diet plan.
How to lose weight?
At its core, weight loss is centred on physical activity and diet. For the latter, the logic is simple: consume fewer calories than you burn. This is easiest way to see results, but it is also important to remember that not all weight loss is fat loss. Depending on the length of the diet, food and exercise regimen, you may also lose lean muscle and water through the process. When you combine the right nutrition with exercise, mixing both cardio and weights in your routine, you will experience both muscle build-up and fat loss. That being said, the right diet plays a substantial role in achieving weight loss.
Essential weight loss foods to include in your meals
While there are fat burning foods that you should be aware of, it is important to note that the body also benefits from other food groups, even fats, when shedding weight. Here are 7 foods to add to your weight loss diet plan when you’re trying to achieve healthy weight loss.
A fatty fish and a good source of protein, salmon is rich in all the nutrients your body needs. It contains omega-3 fatty acids, vitamin B6 and iodine. The fatty acids reduce inflammation and this plays in keeping metabolic disease and obesity in check, which makes it a prime example of fat burning foods. Iodine is also an important nutrient that most people don’t get enough of and it ensures proper thyroid function. The thyroid ensures that your metabolism runs optimally, which is important for weight loss.
Fruits in general are healthy and a great addition to a weight loss diet plan due to their high fibre content, antioxidants and various essential nutrients. Among these, the grapefruit stands out as a must-have weight loss fruit. A study found that people who ate half of a fresh grapefruit before meals dropped around 1.6kg in a 12-week period. This may be due to the fact that grapefruit suppresses the appetite, thus reducing overall calorie intake and reduces insulin resistance in the body.
This is a lean meat, meaning it is low in calories, low in fat and high in protein. In fact, substituting tuna as a source of protein has immense value for those pursuing weight loss as you’re consuming denser calories with lesser fat content. Ideally, if you’re looking to make tuna a regular part of your diet food, be sure to opt for tuna stored in water rather than oil.
Avocado is another fruit that features on this list and this is due to its healthy fat content. It has high monosaturated oleic acid, water, potassium and fibre, all of which make it not as energy-dense. Given that avocados are rich in fat, intake must be monitored even as these very fats are known to increase carotenoid antioxidant absorption from vegetables.
A healthy gut is an important part of any weight loss diet plan and full-fat yogurts help achieve just that. This is because they contain probiotic bacteria that improve gut health. As a result, the body is protected against inflammation and leptin resistance, which is a hormone linked to obesity. It is important to note that these benefits only come with full-fat yogurt and not low-fat alternatives as they don’t have any live cultures and are usually high in added sugars.
Apple cider vinegar
Salads are an important addition to a weight loss diet and an incredibly smart way to make them better is to add a spoonful of apple cider vinegar. Apple cider vinegar is a popular choice among those that believe in natural weight loss and is considered one of the important fat burning foods. One study found that consuming up to 30ml of apple cider vinegar per day for 12 days can result in a weight loss of up to 1.7kgs. Another one found that pairing apple cider vinegar with a high-carbohydrate meal improved satiety, which then reduces calorie intake, up to 275 lesser calories, in a day.
Red chili peppers have been found to be useful additions to weight loss diets mainly due to their capsaicin content. This is a substance that is known to increase fat burning and reduce appetite, which makes it one of the most popular fat burning foods. Even as little as 1 gram of these peppers is known to have positive effects on the body.
Apart from these 7 foods that can help you lose weight, consider adding fat burning foods like nuts, eggs, split pea, coconut oil and green tea to your diet as well. Incorporating all of these weight loss foods into your meal plan is a good way to lose weight in a safe and healthy manner. Another good practice is to avoid fad diets or a popular weight loss diet plan just because you want quick results. These aren’t for everyone and in most cases, require professional guidance on various factors like portion sizes and complementary workouts.
For lasting results without any of the risk, your best bet is to consult a dietician who can customise your diet based on your likes and dislikes as well as the normal groceries you have in your kitchen. This is a simple task when you have the Bajaj Finserv Health app as it allows you to go about your weight loss journey systematically.
With this app, you can find the best diet and nutrition specialists in your vicinity, book appointments at clinics online, and consult via video for the complete experience. What’s more, a key part of weight loss is tracking your vitals consistently and you can do this on the app. This data can then be shared with the dietician along with other digital records for real-time tweaks to your weight loss diet plan. All in all, this holistic healthcare solution can be at your side as your go about living healthier. To download it for free, visit the Google Play Store or the Apple App Store today.