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Fat Burning Foods!!

This list should come as no great revelation but use it as a mental reminder of those foods you should eat and those you should always avoid, especially if you’re trying to lose weight. Two common denominators you’ll notice on the “avoid” list are sugar and processed foods. A good rule of thumb is to keep your grocery bag centered on foods found at the perimeter of the grocery store and avoid the aisles. The aisles are where you’ll find the most processed foods and the most trouble for a healthy diet.

The following are great fat burning foods to incorporate into your diet. Some of these healthy foods can be added to a smoothie, eaten as a snack between meals, or used as the base of a meal as with eggs, leafy greens and fatty fish.

•𝗡𝘂𝘁𝘀– whole, preferably raw and unblanched (almonds, walnuts, pecans); good fats and protein; almonds contain L-arginine (an amino acid) that when used pre-workout can help the body burn more fat

•𝗘𝗴𝗴𝘀– high in protein which helps boost metabolism; the body digests the protein and uses the fat and calories for fuel

•𝗕𝗲𝗿𝗿𝗶𝗲𝘀– low in sugar but still sweet, high in fiber, high in antioxidants; helps burn fat; can help to improve blood flow

•𝗔𝗽𝗽𝗹𝗲 𝗰𝗶𝗱𝗲𝗿 𝘃𝗶𝗻𝗲𝗴𝗮𝗿– the acetic acid in ACV helps with blood sugar levels

•𝗙𝗮𝘁𝘁𝘆 𝗳𝗶𝘀𝗵 𝗹𝗶𝗸𝗲 𝘀𝗮𝗹𝗺𝗼𝗻, 𝘁𝘂𝗻𝗮, 𝗺𝗮𝗰𝗸𝗲𝗿𝗲𝗹, 𝗮𝗻𝗱 𝘀𝗮𝗿𝗱𝗶𝗻𝗲𝘀– protein to help build muscles, anti-inflammatory omega-3 fatty acids that help the body burn fat for fuel

•𝗚𝗿𝗮𝗽𝗲𝗳𝗿𝘂𝗶𝘁–high in phytochemicals that stimulate the production of the hormone adiponectin which helps the body break down fat

•𝗚𝗿𝗲𝗲𝗻 𝗮𝗻𝗱 𝘄𝗵𝗶𝘁𝗲 𝘁𝗲𝗮– caffeine in tea gives a natural boost of energy’ antioxidants in tea may help accelerate fat-burning by aiding the liver in converting fat to energy

•𝗖𝗵𝗶𝗹𝗶 𝗽𝗲𝗽𝗽𝗲𝗿𝘀 – capsaicin, the compound found in pepper aids the body in converting food to energy and abdominal fat loss; also works as a natural appetite suppressant

•𝗦𝗽𝗶𝗻𝗮𝗰𝗵 + 𝗼𝘁𝗵𝗲𝗿 𝗹𝗲𝗮𝗳𝘆 𝗴𝗿𝗲𝗲𝗻𝘀 – chock full of vitamins and minerals and fiber

•𝗪𝗵𝗼𝗹𝗲 𝗴𝗿𝗮𝗶𝗻𝘀 – like oats and brown rice; high fiber; slow-burning to keep you fuller, for longer and fuel the body

•𝗖𝗼𝗰𝗼𝗻𝘂𝘁 𝗼𝗶𝗹 𝗮𝗻𝗱 𝗼𝗹𝗶𝘃𝗲 𝗼𝗶𝗹– healthy fats that help you feel satisfied when they are consumed; coconut oil is easily digested for quick energy

•𝗔𝘃𝗼𝗰𝗮𝗱𝗼– healthy fats, fiber, and vitamins, particularly B6 which counteracts cortisol, a stress hormone that contributes to weight gain via belly fat stores

•𝗙𝗹𝗮𝘅𝘀𝗲𝗲𝗱– high in omega-3 fatty acids

•𝗖𝗶𝗻𝗻𝗮𝗺𝗼𝗻– polyphenols (powerful antioxidants) boost the metabolism and help regulate blood sugar

•𝗪𝗮𝘁𝗲𝗿𝗺𝗲𝗹𝗼𝗻 𝗮𝗻𝗱 𝘁𝗼𝗺𝗮𝘁𝗼𝗲𝘀– rich in beta-carotene (form of vitamin A) and lycopene (good for the heart and help discourage fat storage), hydrating, high in fiber

•𝗣𝗲𝗮𝗿𝘀 𝗮𝗻𝗱 𝗮𝗽𝗽𝗹𝗲𝘀– high in fiber plus contains pectin; helps keep you fuller for longer and naturally sweet

•𝗚𝗿𝗮𝗽𝗲𝘀– high water and fiber content

•𝗖𝗲𝗹𝗲𝗿𝘆– very high fiber, uses more energy to digest than it provides (i.e. negative calories)

•𝗗𝗮𝗿𝗸 𝗖𝗵𝗼𝗰𝗼𝗹𝗮𝘁𝗲- 70%+ cacao content is the important part; cacao contains high concentrations of polyphenols that push the body to burn fat


𝗙𝗢𝗢𝗗𝗦 𝗧𝗢 𝗔𝗩𝗢𝗜𝗗-

•𝗦𝘂𝗴𝗮𝗿𝘆 𝗕𝗲𝘃𝗲𝗿𝗮𝗴𝗲𝘀- Dietary Guidelines state that the average person in the United States consumes around 17 teaspoons of added sugar a day. Almost half of this sugar comes from drinks, including sweetened teas and coffees.

•𝗕𝗮𝗸𝗲𝗱 𝗚𝗼𝗼𝗱𝘀-Baked foods, such as cookies, pastries, and many premade desserts, are often very high in added sugars, including fructose. Many baked foods also contain trans fats.

•𝗙𝗿𝗲𝗻𝗰𝗵 𝗙𝗿𝗶𝗲𝘀-When eating out, people looking to lose weight should select a salad, fresh fruit, or a pickle as a side instead of fries.

•𝗥𝗲𝘀𝘁𝗮𝘂𝗿𝗮𝗻𝘁 𝗕𝘂𝗿𝗴𝗲𝗿𝘀-When trying to lose weight, it is best to avoid hamburgers and fried foods when eating out. More healthful alternatives can include grilled chicken, fish, or salads with grilled meat.

•𝗖𝗿𝗮𝗰𝗸𝗲𝗿𝘀 & 𝗖𝗵𝗶𝗽𝘀-More healthful snacking options include raw carrots or celery with hummus or a small portion of toasted nuts with no added salt or sugar.

•𝗪𝗵𝗶𝘁𝗲 𝗣𝗮𝘀𝘁𝗮 & 𝗕𝗿𝗲𝗮𝗱-Whole-grain varieties of pasta and bread are readily available. These generally contain more fiber and nutrients than white varieties, which can make them more filling and healthful.

•𝗪𝗵𝗶𝘁𝗲 𝗥𝗶𝗰𝗲-White rice also has a high glycemic index, which means that it can cause a spike in a person’s blood sugar levels after they eat it.

•𝗘𝗻𝗲𝗿𝗴𝘆 & 𝗚𝗿𝗮𝗻𝗼𝗹𝗮 𝗕𝗮𝗿𝘀-Although energy and granola bars are often rich in fiber and protein, they can sometimes contain as much sugar as a candy bar.

•𝗖𝗮𝗻𝗱𝗶𝗲𝗱 𝗗𝗿𝗶𝗲𝗱 𝗙𝗿𝘂𝗶𝘁𝘀-As they contain much less water, dried fruits are a concentrated source of fructose. As a result, gram for gram, dried fruit contains more calories and sugar than fresh fruit. Ok to eat on occasion as a snack but watch out for dried fruits containing added sugar.

•𝗙𝗹𝗮𝘃𝗼𝗿𝗲𝗱 𝗬𝗼𝗴𝘂𝗿𝘁𝘀 – With so many different types of yogurt available, it is important to read the nutrition labels. It is best to avoid sugar- or honey-sweetened yogurts. Fat-free yogurts are especially likely to contain added sugars. Stick with regular, plain Greek yogurt and add fresh fruit for flavor and nutrition.

•𝗜𝗰𝗲 𝗖𝗿𝗲𝗮𝗺-Ice cream is a high-sugar, high-calorie dessert that offers very little protein and no fiber.

•𝗣𝗿𝗼𝗰𝗲𝘀𝘀𝗲𝗱 𝗠𝗲𝗮𝘁 – Includes meats that have been: smoked, fermented, canned, otherwise processed and preserved (lunch meats).

•𝗔𝗹𝗰𝗼𝗵𝗼𝗹- Alcoholic beverages are calorie dense and generally high in sugar, but they contain no protein and fiber. That’s why alcoholic beverages are considered “empty calories”.

•𝗖𝗮𝗻𝗱𝘆 𝗕𝗮𝗿𝘀- For obvious reasons.

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