Walnuts are another high-fat nuts but also one of the good fat burning foods.
As per a study, consuming walnut lights up the right insula. The right insula is the region of the brain that controls your appetite.
In simple terms, eating walnuts will make your stomach feel full for a relatively long time (Source).
Also, unlike other nuts that are rich in monounsaturated fats, walnuts are rich in polyunsaturated fats that include a good amount of alpha-linolenic acid (ALA) (Source).
ALA is a plant-derived form of omega-3 fatty acids.
As we have mentioned earlier, our body can’t produce omega-3 fatty acids and hence, must depend on other foods to reap its full benefits.
This also means that many of us are deficient in omega-3s.
These omega-3s are mainly found in fish and if you are the one who won’t consume seafood, then there are walnuts waiting for you!
Therefore, just a handful of walnuts every day can help you burn your fat and maintain healthy body weight.
Watermelon must be every child’s favourite fruit.
Read below and you will realize that it must also be a favorite fat burning food as well.
As almost all fruits, watermelon contains low fat.
The calorie content in a 100 grams serving of watermelon is just 30 calories.
And you should have already known that watermelon contains more than 90 per cent water.
What does this mean?
You can have more quantity of watermelon without counting the calories.
But don’t go all-in and have one complete fruit. The best option will be a cup of watermelon.
The water content will keep you full and filling. Also, the fiber content in watermelon will add more time and ease to the process of digestion.
In addition to this, watermelon is also rich in an amino acid called Arginine.
Arginine also improves in the burning of excess fat (Source).
- 48WHEY PROTEIN
Looking to bulk up and at the same time burn fat?
The best option will be Whey Protein!
Whey protein is one of the most popular and the most studied supplement as well.
Ever bought a cup of yoghurt and opened it to see a liquid stuck to the lid? That’s Whey for you.
Milk contains two types of proteins. 80 percent of the milk protein is majorly Casein and the remaining 20 percent is Whey (Source).
This whey is present in the liquid portion of milk and is separated as a by-product during cheese production.
And the whey, then, goes through many processes and come to us as whey protein.
As the name itself suggests, whey protein is rich in protein.
According to a study, whey protein plus exercise alone can help you shed 3.5 kilograms and still gain lean muscles (Source).
Additionally, Protein is the most satiating nutrient.
Hence, it will take the most time for your stomach to shout, ‘I’m almost empty’!
Also, more protein will boost metabolism and thereby, promoting fat burning.
This is the main reason why whey protein is bodybuilders’ and fitness enthusiasts’ universal supplement.
DO YOU KNOW?
Human breast milk contains 60 percent Whey in comparison to cow’s milk which contains only 20 percent Whey.
- 49WHITE TEA
When we talk about weight loss, green tea has its most important place almost at the top of the list.
However, there is one least heard of tea called white tea.
And in fact, white tea is a healthier option than green tea because it goes through minimum processing and retains maximum nutrients.
White tea comes from the same – Camellia Sinensis plant, which also produces green and black tea.
The plant’s leaves and buds are picked just before they are fully open when they are covered with white hairs.
So you now get where white tea inherits its name.
Like green tea, white tea also contains caffeine and catechins which are prominent names in fat burning (Source).
A catechin in white tea called Epigallocatechin Gallate encourages the breakdown of fat and at the same time stops the formation of new fat cells (Source).
Also, studies show that consuming white tea by itself boosts metabolism by an additional 4 to 5 percent and increases fat oxidation by 10 to 16 percent (Source).
This means you burn an extra 100 calorie every day only by consuming white tea.
So, it is high time for you to include white tea as one of your choices of fat burning foods and see a positive change with your extra kilos.
- 50WHOLE GRAINS
There are a wide variety of whole grains available for people who are health conscious.
Whole grains are the best suitable ones among the fat burning foods that support the dietary goals.
The adequate levels of dietary fiber found in whole grains make them suitable for shedding unnecessary fat from the body in an easy way.
The rich fiber content in whole grains makes them burn body fat in a steady and quick way than any other food items.
Whole grains can be consumed in different forms like bread or rice and dishes made out of the same.
Yogurt is a rich source of calcium and proteins minus the fats and calories.
Thus, yoghurt, being a calcium-rich food, helps in weight loss, specifically, trimming your tummy.
This is because a study proves that increasing the calcium consumption will help you burn belly fat effectively (Source).
As per another study, taking in three servings of yogurt per day helps you lose 22 per cent more weight and burn 61 per cent more fat (Source).
Hence, if you are looking to combat your excess weight, then just three servings of yogurt will do more good to you than any other fat burning foods.
- 52THE BONUS: WATER
Many of us confuse thirst with hunger which leads to binge eating. This adds in more calories which later moves the needle to more right side on the weight scale.
The amount of water you drink is directly proportional to the number of calories you burn in excess.
Hence, drinking more water increases the calories you burn (Source). This is called Resting Energy Expenditure.
You will be surprised to see the results of the study in which the overweight people who drank 1 to 1.5 liters of water every day for few weeks saw a significant reduction in weight. As a result, their body mass index reduced, body fat diminished and their waist circumference trimmed down (Source).
Do know that, these people who drank just water for weight loss didn’t do any other advanced changes to their lifestyle and eating habits.
This is how powerful water is but always underrated.
In addition, drinking water can control your appetite and reduce the risk of weight gain.
If you are a normal human being and perform normal activities, then 2 liters of water must be an ideal quantity. However, this number is entirely dependent on the individual and their activities for the day. But the sheer minimum must be 2 liters of water.