All men are created equal as Thomas Jefferson would say, but when it comes to weight loss not the same is true we can’t say all foods are created equal.
Certain foods increase the number of calories we burn, some can kill our appetite, and some can do both.
It can be fiber, protein, healthy oils or many other components found in foods.
So now I’m going to share with you 10 proven fat burning foods and drinks you can include on your diet to accelerate your weight loss immediately.
1. Fish and Lean Meats
If you want to lose weight, protein is the king of the nutrients.
The best sources of quality protein you can add on your nutrition plan are fish and lean meats.
Studies show that a high protein diet will boost your metabolism and burn up to 80-100 additional calories per day. A study says it can go as high as 260 calories per day.
Another study said that protein at 30% of calories helped women eat about 441 less calories per day and as a result lose almost a pound of weight per week, without intentionally restricting anything (1).
A high-protein diet can also help on reducing cravings and desire for late-night snacking, and has been shown to help on preventing weight regain during a “maintenance” period (2, 3).
What does it mean? Want to lose some weight and just never regain it? Consider making a permanent increase on your daily protein intake.
Eating enough protein can be a challenge. So I recommend you to use a nutrition tracker (for example, the Cron-o-meter) for some time to ensure you are getting enough protein daily.
Although being high in fat, nuts are a friendly type of food to include on your daily diet.
They are high in fiber, low in carbs, and additionally have healthy fats and proteins.
A positive thing about the nuts structure is that it is complex and it makes hard to the body to access the energy (calories) of the food. In fact 10-15% of the calories are simply not absorbed (4).
Additionally, nuts are highly satiating. Therefore, they will make you feel fuller while ingesting less calories. As a bonus there is proof they might boost your metabolism (5).
People which eat nuts (or peanuts) usually tend weight less. Controlled trials have established that nuts cause weight reduction and lead to considerable decreases in the waist size (6).
One certain study indicates that a low calorie healthy eating plan supplemented with almonds brought 62% greater weight reduction than the identical plan supplemented with complex carbs (7).
Coffee isn’t the devil it has been made out to be lately.
In fact, it is very healthy. It’s loaded with antioxidants and bioactive compounds (7).
There are many evidences that prove caffeine, the active ingredient in coffee, boosts fat burning and help with weight control (8).
Being more precise… Caffeine has been shown to temporarily boost metabolism in 3-11% and temporarily increase fat burning up to 10-29% (9).
One study show that 600 mg of caffeine per day (taking 4-6 cups of coffee) will help you burn 79-150 additional calories per day (10). But tolerance to those effects can build up quickly.
4. Boiled Potatoes
Potatoes may help you gaining or reducing your weight. It will only depend on the way you cook them.
For example… Fries and potato chips might be highly unhealthy and fattening, not same is true when it comes to whole potatoes.
You will see it within the scale called the satiety index. Which is used for measuring the ability of a type of food to result in fullness and consequently make people eat less on their next meal.
White potato, interestingly, scores the highest on the foods tested (11).
What does it mean? It means that eating more boiled white potatoes will make you eat less on your next meal.
There is evidence that a protein on potatoes named “protease inhibitor two” have positive impact on the appetite hormones, but there is necessity of more research to prove this theory (12).
If you wish to boost the weight reduction effects of your potatoes further, then make sure you cool them down right after you boiled them. This increases a lot their content of resistant starch, which is a fiber that can help you on losing weight (13).
5. Coconut Oil
The fats in coconut oil aren’t the same as most the other fats.
They consist mostly of certain fatty acids which are called medium chain triglycerides (or simply MCTs).
These types of fats are metabolized differently. Therefore, they can have potent biological effects (14).
Some studies show that these fatty acids can make you feel so full that you will eat up to 256 less calories per day, and also boost the number of calories you will burn by up to 120 additional calories per day (15).
Interestingly, studies have looked whether coconut oil can cause weight loss or not in humans.
These studies didn’t find a reduction in weight, but they did show a significant decrease in waist circumference in people who took 30 mL (2 tablespoons) of coconut oil per day (16).
All this means that Coconut oil is an effective supplement at helping you to lose belly fat, the harmful fat, which tends to build up around the organs.