List of Fat Burning Foods

List of Fat Burning Foods
10/20/11 3:23 PM

Written by: Tim
Before we get to the list of foods that help burn fat, or
reduce fat, its important to get a basic understanding of
how fat gets deposited in the first place and how the
body can be made to lose it. Having this information will
enable you to be more prudent in your choice of foods
and also in the way you design your eating habits. Once
you get this understanding you can peruse through the list
of fat burning foods that are given below and recognize
the reasons why these foods help in fat reduction.
The process of fat deposition

A body needs food for acquiring the energy to
feed/sustain its cells and for performing internal and
external functions. The energy present in a food can be
measured loosely in terms of calories. The more calories that are present in a food, the more
fuel/energy that the body can get from it. The body also needs to expend energy in order to digest the
foods to get energy from them so a small percentage of old fuel is burnt off in the process of acquiring
new fuel. The harder the food is to digest the more energy is expended by the body to digest it.
Macro-nutrients and their calories There are three macro-nutrients, or fuel units, that can be present
in a food Carbohydrate, Protein and Fat. Fact, 1g of protein yields 4 calories, 1g of carbohydrate yields
4 calories and 1g of fat yields 9 calories. So basically fats can provide more (double) calories to the body
compared to the other two nutrient units. But please refrain from coming to the conclusion that fats are
bad for you, they are not. Many healthy fats are essential for the harmonious functioning of the body and
foods that provide these fats need to be an integral part of your diet.
The process of fat deposition in the body When you consume foods, the body gets the fuel in the
form of carbohydrates, proteins or fats. It starts generating energy from these fuels through the process of
digestion and assimilation. The body uses up a part of the fuel to fulfill its sustenance, and functional,
requirements and the excess fuel is stored up eventually in the form of Fat in the fat cells of your
body, some amount of fat is also stored around the kidneys and in the liver.
The reason for the Flab One important point to understand is that a human body, under normal
conditions, has limited fat cells and there is a limit to how much fat can be stored up in these cells.
Once these cells reach their limit, the fats start getting stored up in muscle linings.
Fat cells are usually present in the regions of your chest, waist and hips. As more fats get deposited in
these cells, the larger they grow in size and this enlargement is what shows up as flab around the chest,
waist and hip regions in men and women. Once the fat cells reach the limit of their expansion, the fats
start getting stored in the muscle linings of arms and thighs creating flabbiness in these limbs also.
How can foods help burn fat in the body?

Once you understand the process of fat deposition, you would question as to how a food can ever help in
burning fat when its a source of calorie, and hence a possible source of fat creation rather than fat
reduction. Its true that all foods can be a possible sources of fat creation, but certain foods can help burn
fat or reduce fat in the following ways.
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Some foods contain certain vitamins or minerals that help improve the metabolism, and improve the fat
burning capacity, of the body and act as virtual fat burners.
Some foods contain less calories while requiring more complex digestion and assimilation causing the
expenditure of energy and thus acting as virtual calorie burners
Some foods create a sense of satiation even when consumed in small amounts while also being low of
calories
Certain means of cooking reduces the calorie profile of the food and thus helps in reduce fat creation.
Eating these foods, in the right quantities, over a period of time will ensure that the fat profile starts
reducing. When we talk about burning fat it also includes foods that help reduce the possibility of new fat
creation, because this would indirectly help you burn fat at a faster pace through your activities (like
exercising).
A list of practical foods for burning fat (and reducing fat deposition)
A lot of people try to starve their nutrition in a bid to reduce fat. This approach can have spurious effects
on the harmony of the body and is not a wise or healthy way to reduce fat. The right way to reduce fats
would be to eat foods that reduce the possibility of further fat deposition, or foods that assist in burning
fats, while also taking up calorie-burning exercises (like aerobics, yoga and resistance/weight training) to
use up the past-stored fat in your body. So heres a compiled list of some easily available foods that can
help in this process of burning fats or reducing the fat profile of your body.
Citrus Fruits
I would rank these as the best fat burning foods around. Eating a breakfast of citrus fruits is one the best
ways to start reducing the fat profile of your body. Citrus fruits provide the body will easy energy to hike
up its metabolism while also supplying a rich amount of Vitamin C which is scientifically known to help
burn fat as its a vital chemical used by the body in the process of fat metabolism.
Citrus fruits like Oranges, grapes, apples, tomatoes (yeah, tomatoes are fruits) are quite easily available
while not being very expensive. While citrus fruits like strawberries, cherries, kiwi fruit, raspberries,
which are also excellent sources of vitamin C, are more seasonal and expensive. Depending on your
budget, and fruit availability, try to use a mix of these fruits for your breakfast to combine health with
taste. Try out a citrus fruit only breakfast for a few weeks to see how effectively it helps in burning fat
around your waist and hips. Ive personally seen excellent results with this method of eating a fruit only
breakfast.
Fruits in general are excellent foods for fat reduction because they are natural, they are rich in vitamins
& minerals, high in water content and low on calories compared to refined foods. Fruits are known to
improve body metabolism and reduce bad cholesterol. Papaya, bananas, mangoes, sapote, pomegranates
and many different berries make for excellent snack foods as well as breakfast foods.
Oats
The benefit of eating cereals like Oats is that they contain a huge proportion of their calorie profile in
terms of insoluble fiber. This insoluble fiber not only gives you a feeling of satiation and thus keeps you
from feeling hungry for a long time but also does not contribute to any calorie addition to the body. In
fact, any foods that contain a good amount of insoluble fiber would help you in the process of reducing
the fat profile of the body. Raisin and Barn cereal is another good example of breakfast food thats rich
in insoluble fiber, so is cooked barley.
Vegetables
Except for certain calorie rich vegetables like potatoes, sweet potatoes or yams, most other vegetables
have a low calorie profile while containing essential minerals and vitamin that improve the metabolism
of the body. When you eat potatoes, if possible, cook them with their skin on because their skin is a good
source of insoluble fiber. Veggies like broccoli, spinach, artichoke, lima beans, peas, cabbage and
carrots are excellent sources of minerals while being low on calories. Veggies dont contain fats either
and their carbohydrate count is very low (even compared to fruits). Cucumbers are excellent as a salad
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food, low on calories and rich in water content.

The best way to cook veggies would be to boil them or stir fry them with healthy oils like olive oil,
sunflower oil, Soybean oil or sesame oil.
Lentils
These foods, also known as edible pulses, are not only filling and nutritious (in terms of minerals) but
are also low on calories and rich in plant proteins/amino-acids. In countries like India, its very traditional
to have lentil soups, broth and gravies with breads (wheat rotis) and rice. You can also make several
food items using the flour of ground lentils. They are excellent sources of dietary fiber and are known to
lower the bad-cholesterol (and thus contribute to heart health).
Poultry
If you are a non-vegetarian it would be a good option to eat more poultry than red meats. Poultry like
chicken are low on fats and carbohydrates while have a good protein profile. Proteins are not only more
complex to digest & assimilate (and thus require a higher expenditure of energy) but they also require
more energy to be stored as fats. Go in for lean cuts and avoid eating the skin of the poultry as it
contains a lot of fat. Red meats, or white meats, from lamb, beef or pork, can be consumed in moderate
quantities a few times a week, instead of eating them regularly in your diet, because they have a high fat
profile (but these meat are a good source of minerals and proteins that can assist in the over-all health of
the body when consumed in moderation).
Eggs
An average adult can consume one or two eggs a day (whole eggs with yolk) and obtain necessary
protein and minerals from it while also keep a low calorie profile. Eggs are not high on calories and are
also low on unhealthy fats. The possibility of a variety of food preparations using eggs make them ideal
as snack foods as well as regular meal foods. Its been found, in many studies, that eggs dont contribute
to increasing your bad cholesterol profile but can serve to improve your good cholesterol (necessary for
a healthy body) when eaten in moderation.
Almonds and walnuts
These are excellent snack foods and can help you feel satiated with just a fistful of these nuts. These nuts
are a great source of healthy fats. It has been seen that people who dont consume healthy fats are more
likely to gain weight than people who do. This is the reason why its very imprudent to eliminate healthy
fats from your diet in a bid to reduce weight. Remember that healthy fats are needed for a harmonious
functioning of the body because most of the bodys cell structure is made from these fats.
Salmon
Fish is a good source of protein and healthy fats (rich in omega-3, omega-6 fatty acids), and makes for a
great lunch or dinner meal. Salmon, mackerel, trout and tuna are not only tasty but are excellent sources
of omega-3 fatty acids while also being low on calories and saturated fat content.
Water
Though water would not count as a food, because it has no calories, it would need to mentioned that
water helps improve the over-all metabolism of the body and thus helps burn fat. And of course, water
helps flush out toxins and thus improves the capacity of the body to stay healthy. Certain foods are rich
in their water content and thus help in the process of fat reduction (also foods rich in water content make
you feel satiated quickly), some examples are water melons, cantaloupes, cucumbers, snake gourd,
papaya and chard.
The benefit of eating these water rich foods is that they supply minerals (electrolytes) along with water
and hence do not cause water intoxication which can results from drinking too much water while not
balancing out the minerals (especially during work outs).
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In conclusion
Whole foods are better than refined or processed foods when it comes to reducing the fat profile of the
body. If there is a choice between a processed foods (like pastries, pizza, pasta etc) and whole foods (like
milk, eggs, chicken, vegetables and fruits), make it your second nature to make a bee-line for the latter.
You can use the list of fat burning foods, given above, to come up with ideas for your breakfast, lunch,
dinner and snacks on a daily basis to keep it enjoyable and healthy at the same time. Of course, dont be
hard on yourself its totally okay to eat/drink foods that you like (that may not be totally healthy) once
in a while in moderation, just dont overdo it and make sure you workout or exercise to burn off the
excess calories.
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8 comments
1. Rosa says:
September 23, 2011 at 10:30 pm
I would like to know about eggs. Are they bad or good for you? I heard that they raise the
cholesterol in the body. Is this true? I really like eggs. Thank you. Rosa.
2. Tim(Author) says:
September 24, 2011 at 11:32 am
Rosa, eggs are whole foods and are a good source of essential amino acids (protein), carotenoid
(good for your eye health), Vitamin D and essential minerals like sulphur (good for hair health).
Contrary to the old studies, new studies have proven that eggs contain dietary cholesterol which
does not negatively impact the lipid profile. Its saturated fats cause the production of bad
cholesterol, and eggs are very low on saturated fats and hence eating one or two eggs a day will
not raise the bad cholesterol (LDL) levels. In fact, some studies have shown that eating one or two
eggs a day improves your lipid profile (lowering the bad cholesterol). Eggs are excellent breakfast
or snack foods because of the wholesome nutrition they provide.
3. Navjot says:
October 4, 2011 at 2:21 pm
Hi Tim , I found your article useful and unique as compared to the most websites guide. Send me
or write more on fat burning if you have some really good ones like this one. Thank you.
4. Liezel says:
October 13, 2011 at 4:53 am
Hi, thanks for the information you shared. I know it would help a lot to all of us.
5. Xainab says:
October 13, 2011 at 11:30 am
What about pawpaw? You did not mention it and garden egg, are they good as well?
6. Chiazor.esther says:
Page 4 of 6
10/20/11 3:23 PM
What about wheat and frying stew?

7. Geet says:
October 20, 2011 at 6:01 am
Can I boil the vegetables?
8. Tim(Author) says:
Xainab Pawpaw or papaya is an excellent source of vitamins and minerals and is low on
calories, so it makes for a good food for someone looking to reduce their fat profile. Garden egg
makes for a tasty veggie dish and is low on calories which being a good source of essential
minerals.
Chiazor The consumption of refined wheat flour in the form of breads or other food preparations
may contribute to weight gain as its rich in calories. But eating whole wheat preparations is a very
healthy option because it contains a good proportion of insoluble fiber and thus lower on calories.
Its healthier to stir fry foods rather than deep fry them, and use healthy oils during the
preparation.
Geet Boiling vegetables is a very healthy method of cooking as it reduces the calorie profile
thats induced by frying.
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