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10 Super Foods that Naturally Burn Fat

Updated on April 22, 2017

Muscle will burn Fat for you

The Overweight Epidemic

Although Obesity is now being considered a disease, I personally don't agree with that. In my opinion, the bad and unhealthy nutritional eating habits of so many people is what's primarily fueling this epidemic. Now before anyone goes into an uproar, I know there are individuals that do have other underlying health conditions which may perpetuate their weight gain and they require the assistance of a health care/fitness professional in order to lose or control their weight. But for the most part, the larger majority of overweight people is simply from bad habits. Outside of exercise and magic fat burning pills, your daily eating habits can aid you in the fat burning process as well. There are many foods we eat that have an extremely high thermogenic effect that comes with them. So now your asking, what does thermogenic effect even mean? Thermogenic actually means "to produce heat". The "effect" is basically the amount of energy used, above your metabolic rate at rest, to process and store food for use. In layman's terms, this simply means that these foods assist in increasing your metabolism and burn more calories by way of thermogenisis. When your body lacks nutrients, this will slow down your metabolism because the body is not getting what it requires to work efficiently. So your diet must consistently meet the daily nutritional requirements. If you're in the process of trying to lose weight, this list of foods should definitely be on your shopping list.

Scrambled Eggs

Eggs, a Super Food

For a long time, eggs got kind of a bad rap and have been under fire regardless of which form they were eaten in. It was recommended not to eat them too frequently because the egg yolk has cholesterol content. However recent research has displayed no negative effects on cholesterol. As a matter of fact, eating eggs on a regular basis has shown to improve the lipid profile. Some studies have shown that saturated fats increases cholesterol, contrary to the thought of it being dietary cholesterol. Eggs contain large amounts of protein, all 9 essential amino acids, omega 3's, vitamins and minerals. Eggs are one of the only foods that actually contain naturally occurring vitamin D. The yolk of the egg contains choline, which is a nutrient that aids in the regulation of the brain, nervous and cardiovascular systems. When you trying to manage your weight, or lose excessive weight, the general idea is to consume foods with the most nutrition, without all the extra calories. Eggs are definitely one of those foods. Some other benefits that research has uncovered are improved eyesight, from the antioxidants ( lutein and zeaxanthin), strengthens bones (vitamin D), promotes healthy skin and hair from the protein and sulfur, and has been shown to prevent blood clots (selenium) reducing the risk of heart attacks and breast cancer.

Cooked Salmon

Benefits of Fish

Protein has a high thermogenic effect, meaning you can start burning them as soon as you put them in your mouth. Approximately 30% of the calories of the food you consume is burned off during the digestion process. So if you ate a fish that was 400 calories, 120 calories would be needed to break it down. Understand, even when you have healthy eating habits, the way it is prepared can dramatically change the effects of it's health benefits. Preparing fish with less salt will preserve its omega 3 content. People are dying at a much younger age due to obesity/being overweight, which is directly related to coronary health and heart disease. Fish are abundant with protein, omega 3's, DHA (docosahexaeonic acid), vitamin D, minerals (sulphur, phosphorus and vanadium) and trace elements. Fish is a major factor in the prevention of heart attacks, as it regulates the cholesterol in the blood. It also assists in improving the immune system, influences the growth and recovery of tissues, aids in the formation and maintaining healthy teeth and gums and improves mental activity functioning. The fatty acids found in fish contribute to the bodies energy production by aiding in the break down of starches and fats, thus giving you more energy and making you stronger. You will want to keep all of the health benefits that fish has to offer, so you will want to avoid over cooking this super food.

Healthy Eating versus Eating Junk Food

Oatmeal with fruit topping


The body burns twice as many calories breaking down whole foods that are rich in fiber such as oatmeal. The type of oatmeal that I'm referring to is not the instant, full of different flavors and sugar kind. I'm speaking of the plain oat flakes. These oat flakes contain fibers that slow down the digestion of starch, avoiding the quick increases of blood sugar levels (very beneficial to those who are diabetic), aid in decreasing LDL cholesterol (the bad one) without lowering HDL cholesterol (the good kind), have cancer fighting properties that attack bile, making them less toxic and of course it keeps everything moving briskly through your digestive system, alleviating constipation. Oats are also filled with protein, vitamin E, iron, zinc, magnesium, selenium, copper and manganese. It's low in calories which makes it even more attractive. If your anything like me, you have to dress up your oatmeal a little, the taste of it is very bland in my opinion. It took me awhile to get use to it. I usually eat mine with milk, add a sugar substitute or maybe some fruit or berries.

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Quinoa with vegetables and walnuts

Quinoa, the Super Grain

Unless you are a conessiour of the kitchen, you may not even know what quinoa is. This super grain is a complete protein containing all 9 of the essential amino acids. Like the oats, quinoa contains a plethora of fiber, almost doubling the fiber content of any other grain. Fiber will decrease cholesterol and glucose levels, thus alleviating blood pressure and reducing the risk of heart disease. Quinoa is also filled with iron, which supplies oxygen to our cells and muscles and is the required for the formation of hemoglobin, lysine (imperative for the growth and repair of tissue), Riboflavin B2, this promotes energy metabolism, and the antioxidant manganese that protects red blood cells from free radicals. Quinoa is packed with protein (one cup is approximately 9 grams of protein) and is an excellent source of complex carbohydrates that act as a detoxifier/colon cleanse. For those of you that are allergic to or avoid gluten, quinoa is gluten free so it eases the digestion process. It's extremely versatile and can be used in a variety of different foods that grain is a major component. It has a chewy texture and kind of a nutty taste to it, but the health benefits to it are very well worth it.

Sliced Watermelon


Normally when you think of healthy foods that are good for you, first thing that comes to mind is that it probably tastes bad. Watermelon happens to be the opposite, it's a great tasting fruit that comes with big health benefits. One slice of watermelon has approximately 86 calories (depending on the size of the slice), 20 grams of carbohydrate, 2 grams of protein, less than a gram of fat, no cholesterol, very little sodium, and a decent amount of fiber which makes it one of the premier fat burning/weight loss foods. Watermelon also comes with high carotenoid content (needed for cardiovascular health and fighting cancers), Vitamin A & C (antioxidants that renders free radicals ineffective), beta-carotene, potassium, magnesium, pantothenic acids, and manganese. The high water content of this fruit is what makes it such an effective fat burning machine. The water, along with it's protein and fiber content, make your body work harder to process it, thus increasing your metabolism. For those of you that need to closely watch your sugar intake, Watermelon does come with about 16 grams of sugar, so if you have issues with sugar, this fruit should definitely be consumed in moderation.

Burn off the Fat With These Foods

Colored Hot Peppers

Hot Peppers

Some people simply are not fans of hot, spicy foods and steer clear of them. However there are fat burning and health benefits to eating hot peppers. Hot Peppers, also referred to as chili peppers come in a variety of different colors. Some of the peppers are small, but still offer plenty of vitamin A, B6 and folate, C and K. Peppers are low in calories, fat, cholesterol, and soduim. They do contain a little fiber and no protein content. They also come with a compound called capsaicin that gives them that vaunted kick. This compound is what heats your body, aiding in fat burning by consuming energy (fat), making it burn additional calories. Other benefits to chili peppers is improving your circulation, boosting your metabolism, strengthening blood vessels, anti-inflammatory properties that relieve swelling associated with asthma and arthritis and augmenting the dissolution of fibrin, which is needed for blood clots. So don't be shy with the hot sauce, jalapenos, habenero, chipotle or cayenne when your sitting down to eat your next meal.

Sliced Grapefruit


Growing up as a kid, my mother would always drink grapefruit juice and would tell me how healthy it was, but I thought it was disgusting. Over time and through maturity, it still doesn't really taste good, but I've grown to deal with the bitter taste. Grapefruit contain fat burning enzymes and a re low in sodium, meaning they will burn fat and expel excess water out at the same time. The high water content, acids and enzymes kick start your digestive system, boosting your metabolism. The juice of the grapefruit augments enzymes that assist the liver in excreting toxic compounds from the body. Studies have also shown that grapefruit juice raises your urinary pH value, meaning it reduces the risk of the formation of calcium oxalate stones (kidney stones). Rich in vitamin C, it's an antioxidant that supports the immune system against free radicals, lowers cholesterol and triglycerides, aids in indigestion and fights many different forms of cancer. I don't necessarily enjoy the taste of this super tropical fruit, however I do enjoy the benefits it has in burning fat and keeping me healthy overall.

Coffee Beans

A cup of Joe

Some people require their daily morning coffee in order to function correctly as some gym rats need their pre-work out before an intense gym session. I've never been a fan of coffee, but it does have it's health and fitness benefits. It actually pains me to write this, as someone very special to me, who I've been trying to relieve of her daily coffee habit is going to read this and know the benefits. Now it will be even more difficult to get her to stop,as she will have rebuttles. Regular black coffee (no sugar, milk or cream) has approximately 2 calories, adding sugar or anything else will obviously raise that number. It contains caffeine, a stimulant which is what gives you that energy boost and mental alertness effect. Coffee is abundant in antioxidants that fight free radicals. In fact, a recent study of antioxidants showed that more Americans get their antioxidants from coffee than any other dietary source. It was previously believed that fruits and vegetables were the richest source of antioxidants. Research has also shown that coffee augments the plasma levels of protein SHBG (sex hormone binding globulin), this regulates the activities of the sex hormones and is a factor in the development of type 2 Diabetes, Parkinson's Disease and Dementia. Other benefits that have been found are the reduced risk of liver cancer. For all of you heavy drinkers, it also displayed assisting in the prevention of cirrhosis of the liver. However (my disclaimer to that special someone), too much of anything is bad for you. Drinking too much coffee can result in mood swings, anxiety disorders and can become addictive, as it has more caffeine than 6 servings of tea or some sodas. Rule of thumb, everything in moderation.

Cup of Green Tea

Green Tea

I've never really been a coffee drinker, but just like coffee green tea contains caffeine and I would drink green tea way before I learned of all the health and fitness benefits that came along with it. The polyphenol found in green tea aids in increasing the fat oxidation levels and the rate the body converts food into calories, thus increasing metabolism. This tasty tea also controls glucose levels, preventing insulin from spiking which will results in fat storage. Research has shown that green tea relaxes blood vessels, improving blood flow, reducing the bad cholesterol, high blood pressure and protecting against blood clot formation. Catechins found in tea are anti-bacterial and anti-viral, meaning the help fight many different diseases including cancers. Anything that is beneficial to your heart, is also going to be advantageous to the brain, as the brain also requires healthy blood vessels. Green tea has displayed the ability to impede the formation of plaques that are associated with Alzheimer's disease. Being low in calories as well, consider how many calories you would save and the pounds you would lose if you replaced every soda or high calorie drink you consumed with green tea. This would be one of those things that make you go hhhmmm......

Tidal wave of water

Water does the body good

The human body is over 70% water. AS a matter of fact, the Earth is approximately 70% water, however some people still underestimate the importance of this drink that has no fat, no sugar, no carbohydrates and zero calories. Water is used an pretty much all body processes including cleansing, as it flushes out all toxins and waste, aids in digestive problems, if you become constipated more often then not, your not drinking enough water. Water can also cure stomach acids issues. Not keeping your body properly hydrated can hamper your workouts, drain your energy and making you feel tired and cause headaches. Headaches are normally a matter of not drinking enough water. Studies on water have shown it decreases the risk of a heart attack, reduces the risk of colon cancer and lowers the risk of bladder cancer. Outside of assisting in weight loss, water also promotes healthy skin. There is really no excuse to not drink water.

Losing weight isn't that easy, if it was, no one would be overweight. It's a process. These foods are tools that you can use to make that process a little easier and faster. All ten of these items should be on everyone's grocery list, regardless if your overweight or not. They not only aid in the fat burning process, they promote overall health.


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