Fat-burning foods are rich in active ingredients such as antioxidants, fibre, and citric acid, which stimulate fat burning, oxidation, and elimination via intestinal transit.
It's interesting to know about these fat-burning foods because, despite a balanced diet and regular physical activity, it's not always easy to get rid of the stubborn pounds. Indeed, certain areas of the body, such as the thighs or hips are the preferred place for fat that likes to lodge there.
To remedy this, check out the top 5 effective and natural fat-burning foods.
Top 5 Fat Burner Foods
In the diet, certain active ingredients can stimulate fat burning, oxidation, or elimination via intestinal transit. Fat-burning foods have the particularity of concentrating them and having a positive effect on the body. Here are the 5 most effective fat-burning foods.
Eggplant, a powerful fat-burning food
If you're used to cooking eggplant, you've certainly noticed that this vegetable behaves like a real sponge that picks up the oil. In the body, too, its flesh captures fat and traps it, thus promoting its subsequent elimination.
This fat-burning effect of eggplant is above all linked to its high content of dietary fiber and, more specifically, pectin, which makes it a slimming ally of choice. For the best effect, steam or bake the eggplant.
Green tea, a drink that stimulates lipid oxidation
Green tea is one of the most effective fat-burning foods. In fact, in addition to its record content of antioxidants and diuretic active ingredients, green tea contains catechin. Specifically, green tea contains epigallocatechin, also known as EGCG. EGCG stimulates metabolism and significantly increases fat burning. As a result, regular green tea drinkers tend to be thinner.
Lemon, helps the body digest fats
The main active ingredient in lemon is citric acid. In the body, citric acid has many benefits. Its antioxidant power helps stimulate the immune system and fight against cellular aging.
For weight loss, citric acid also has some benefits. In fact, it stimulates the production of bile and digestive enzymes and thus awakens the digestive system and facilitates the digestion, reuse, and elimination of fats after they have been metabolized. As a result, lemon is a very interesting fat-burning food.
Oat bran is a food that traps lipids in the body
Oat bran has two main benefits when it comes to weight loss. Both of these benefits are directly related to the very high soluble dietary fibre content of oat bran. First of all, oat bran has a pretty potent satiating effect. Its integration into the diet allows you to be full for longer, avoid cravings, and eat less during main meals.
Secondly, soluble fibre has the effect of trapping bile salts and cholesterol in the body and promoting their elimination by also stimulating intestinal transit.
Apples, a food rich in pectin that helps burn fat better
Like oat bran, apples are an effective fat-burning food thanks to their soluble fibre and pectin content. In the digestive system, pectin actively participates in the elimination of excess fat via intestinal transit.
Sufficient intake of soluble fiber can even regulate blood cholesterol levels and blood sugar levels. This is very interesting in the context of a weight loss project.
Is pineapple really a fat-burning food?
Pineapple is certainly the most popular of the fat-burning foods. However, you have to be careful! Indeed, pineapple owes its reputation to its bromelain content, an enzyme that stimulates the burning of lipids. However, bromelain is mainly contained in the stem of the pineapple, which is inedible. As a result, one should not blindly rely on this fruit to lose weight as is sometimes the case in some diets.
Despite everything, pineapple remains a fruit rich in fiber and micronutrients that has its place in a healthy and balanced diet.
How to properly integrate fat-burning foods into the diet?
Fat-burning food can be a great ally to promote weight loss and give a boost to get rid of stubborn pounds. However, no food has miracle virtues.
The consumption of fat-burning foods should be done in addition to a varied and balanced diet, i.e. rich in vegetables, dietary fiber, micronutrients, lean proteins, and quality fats. The foods mentioned above are a crutch in case of a desire to lose weight, never a solution in its own right.
Vegetables to lose weight
Vegetables should be the basis of your diet if you want to lose weight because they contain few calories and fats, but a lot of vitamins, minerals, and fiber. So you can eat large amounts of vegetables without consuming a lot of calories.
Here is the list of the best vegetables for weight loss:
1. Broccoli: Vitamin C, calcium, phosphorus, potassium, magnesium – these are just some of the micronutrients in broccoli. In addition, it contains only 31 kilocalories (kcal) per 100 grams (g) and provides both protein and fiber. Conclusion: the perfect vegetable for weight loss.
2. Button mushrooms: Mushrooms are 90% water. They are also high in protein and, with only 25 kcal per 100 g, they are low in calories. Mushrooms are therefore one of the best foods for weight loss.
3. Fennel: Fennel isn't to everyone's taste and yet, it should be on the table more often. In fact, with 23 kcal per 100 g, this vegetable is also ideal for losing weight or saving calories. In addition, it is rich in calcium, iron, and vitamins B, C, and E and it makes fatty dishes more digestible.
4. Collard Greens: Known in our grandmothers' days as a winter dish, collard greens are now also very popular in salads, as an alternative to potato chips, or in smoothies. The combination of 4.3 g of protein, 6 g of fiber, and only 44 kcal per 100 g makes collard greens a weight-loss food. Did you know? This raw leafy vegetable contains about twice as much vitamin C as a lemon.
5. Cucumber: Cucumber contains only 13 kcal per 100 g, as it is 96% water. It is therefore very suitable as a vegetable for weight loss.
6. Carrots: Carrots are among the oldest local vegetables and were the most consumed accompaniment until the appearance of the potato. These crunchy vitamin A-bombs contain only 38 kcal per 100 g. This low-calorie vegetable is therefore good for your diet.
7. Rhubarb: One of the lowest-calorie vegetables is rhubarb, with 12 kcal per 100 g. From a botanical point of view, rhubarb is classified as a vegetable. In cooking, however, it is treated like fruit because of its fruity taste. This spring vegetable also contains valuable nutrients such as vitamin C and calcium.
8. Brussels Sprouts: The nutritional values of Brussels sprouts make them a food to be preferred for weight loss: 4 g of protein and 4.3 g of fiber for only 3.5 g of carbohydrates and 0.5 g of fat. This gives just 43 kcal per 100 g. In addition, Brussels sprouts contain a lot of vitamin C.
9. Salad: You've probably already guessed that salad greens are perfect slimming foods for losing weight fast due to the low amount of calories and fiber they contain. On average, lettuce contains 18 kcal per 100 g. Chicory, lettuce, and arugula are perfect diet foods that allow you to eat your fill.
10. Celery: Celery consists of 90% water and therefore contains a few calories: 28 kcal per 100 g. Celery is an even better food for weight loss in terms of nutritional values: 94% water and 15 kcal per 100 g.
11. Asparagus: Asparagus (whether green or white) contains 27 kcal per 100 g, as it consists of more than 90% water. In addition, asparagus contains many vitamins and minerals. The perfect ingredient to lose weight in spring.
12. Spinach: You should regularly cook healthy meals to lose weight with spinach because spinach is low in calories 23 kcal per 100 g and provides you with a lot of protein and fiber. So you can also put these vegetables on your diet food list.
13. Tomatoes: With 21 kcal per 100 g, tomatoes are a particularly low-calorie food and also contain a large amount of fibre. In addition, they provide you with other nutrients such as vitamin C, folic acid, and the secondary plant substance lycopene.
14. Kale: This type of cabbage is an excellent food for a diet. Due to its high water content, kale is low in calories (49 kcal per 100 g) and at the same time provides many nutrients such as vitamins C and A as well as vegetable protein.
15. Zucchini: As a popular summer vegetable, zucchini goes well with many dishes. With 19 kcal per 100 g, it contains very few calories and is therefore a diet food rich in vitamins and minerals.
Appetite-suppressant and satiating foods
When it comes to satiating, low-calorie foods, many vegetables and fruits are particularly suitable. The advantage of low-calorie appetite suppressant foods is that they are low in calories due to their high amount of water and fiber. If the stomach is full and the body needs time to use the nutrients in the food, it provides a feeling of fullness.
Often, however, it is also the accompaniments, in the form of starchy foods, that contribute to satiety. This is the case because they usually contain a lot of carbohydrates. Even if side dishes are not the best foods for weight loss, you shouldn't give them up.
Here is a list of starchy foods to lose weight:
- Beans White beans and kidney beans provide protein and fiber. They are therefore an excellent ingredient for weight loss. Green beans, on the other hand, are very low in calories: only 31 kcal per 100 g.
- Brown Rice Rice is often criticized when it comes to weight loss. The whole grain version (brown rice) is richer in protein and fibre and is, therefore, an ideal cereal for losing weight.
- Potatoes Potatoes are the perfect ingredient for weight loss: they keep you fuller for longer, contain high-quality protein as well as vitamins and minerals, no fat, and fewer calories than you think: 100 g of boiled potatoes contain about 77 kcal.
- Konjac Weight Loss Products Konjac pasta (also known as "shirataki") contains only 9 kcal per 100 g and is therefore a great alternative to the usual pasta. The glucomannan fiber in konjac root can help you lose weight on a low-calorie diet if you consume one gram of it at least three times a day. Konjac rice is also low in calories