11 Fat-Burning Foods that are Nutritious and Satisfying
Trying to slim down? If so, you need to create an energy deficit. Which means burning more calories than you consume on a daily basis. Because when this happens, your body begins to burn excess body fat for fuel. And that’s when you start shedding pounds. But, you may be surprised to learn that creating an energy deficit doesn’t require counting calories or eating low-calorie or “diet” foods
Instead, I recommend mini-fasting. Fasting for a period of time each day or for a full 24 hours a few times a week. Which easily reduces the number of calories you consume. However, when you do eat, it’s important to focus on nutrient-rich foods that satisfy both your hunger and your palette.
A good combination of clean protein, healthy fats, and carbs from fruits and vegetables will ward off cravings and keeps you full between meals to maintain your energy deficit and blast away excess belly fat. So ditch the chips. And even the plain Jane steamed veggies. Because neither are satisfying. Instead, give some of my favorite “slimming foods” a try…
Bone broth is made by simmering bones along with vegetables and seasonings in water. And what you’re left with is a beautiful liquid filled with easily absorbable proteins and an abundance of minerals. Plus, it’s rich and delicious! So when you sip on bone broth, it’s super satisfying.
Your body gets a huge dose of nutrition with very little calories. And, it doesn’t contain any carbs or sugar, which further supports fat burning. It’s also worth noting that two of the primary proteins in bone broth (glycine and proline) also help to heal your gut and reduce inflammation. Two very important factors when it comes to weight loss.
Similar to bone broth, collagen protein powder contains highly absorbable proteins (including glycine and proline) that nourish your body without sugar, carbs, or a lot of calories. And collagen can be added to almost anything because it imparts virtually zero taste or smell. This includes coffee, tea, smoothies, and even soups. Thus, adding collagen to your favorite beverage is a simple and enjoyable way to give your body a protein boost and keep your hunger at bay.
You might be surprised to see coffee on this list. Because we’re often told that caffeine is bad for us. And it can be if you overdo it. But, the truth is science tells us that caffeine can help reduce the amount of calories you consume as well as increase the amount of calories you burn.
This is especially true if you drink a cup of coffee shortly before exercising. Because caffeine helps to release stored body fat and exercising ensures that your body burns it for fuel. So it’s gone for good! And when you add collagen to your coffee, you get weight loss magic. But, if you’re not a coffee fanatic, green tea offers similar benefits.
Yes, avocados are mostly fat. But, your body needs dietary fat to thrive. And, chances are you can’t eat more than one in a sitting. Because the fat along with a good dose of fiber is very filling. On the other hand, low-fat processed junk food goes down like water. Because there’s no nutrients your body needs. The hunger signals never cease. And before you know it, you’re raiding the pantry or vending machine again.
The truth is fat helps you burn fat. Because eating fat as opposed to high carb junk keeps your insulin levels low. And this state is necessary for your body to access and burn stored fat. Avocados are also great for bloating, which can be another obstacle when it comes to a slim waistline. First, the fiber keeps things moving freely. And second, avocados are high in potassium, which helps to ease water retention. So don’t fear the fat! Just be sure to stick to healthy, whole food sources of fat, such as avocados, olives, and coconut.
Blueberries are a great slimming food to add to your diet. They’re naturally sweet. But relatively low in calories and sugar compared to other fruits. And high in fiber, which fills you up. Blueberries are also packed with antioxidants that fight oxidative stress and inflammation–two of your worst enemies when it comes to weight loss.
Grapefruit is a slimdown superfood. According to this study, women who consumed grapefruit regularly had a slimmer waist and weighed less on average when compared to women that didn’t eat grapefruit. And this study found that those that ate a half of a fresh grapefruit before a meal lost significantly more weight than a placebo group. And while the exact mechanism is not clear, a significant reduction in insulin levels was also observed.
Just like avocados, nuts are high in fat and fiber. They’re also loaded with vitamins, minerals, and antioxidants. Thus, it’s not surprising that studies have linked their consumption with increased satiety as well as lower body weight and a lower risk of diabetes. Two of my favorites are walnuts and almonds. In this study, participants were prescribed a diet for 6 weeks that included a muffin for a snack. Then, the same participants were prescribed the same diet for another 6 weeks, but instead of the muffin, they were given 1.5 ounces of almonds.
The calorie content of the muffin and almonds was the same. And guess what? Just that one swap (from muffin to almonds) led to a noticeable reduction in belly fat as well as leg fat. That’s huge! However, I must warn you, nuts are sometimes easy to overdo. Especially if they’re “honey” roasted. And many commercially roasted nuts contain unhealthy “vegetable” oils that work against your weight loss goals by promoting oxidative stress and inflammation. Thus, I recommend only a handful of nuts a day to replace chips, crackers, and other nutrient void snacks. And eat them raw or roast them at home with a little coconut oil and sea salt.
Could it really be? Yes! Chocolate is made from cacao beans, which are packed with healthy fats, fiber, minerals, and antioxidants. A true superfood! Dark chocolate is specifically high in monounsaturated fats. The same type of fats predominantly found in olives and avocados. And studies have linked diets high in monounsaturated fats to lower body weights. So when eaten in small quantities, dark chocolate (70% cocoa or higher) can nourish your body, fight oxidative stress, and reduce inflammation. Yes, please!
Herbs and Spices
Herbs and spices pack a nutritional punch. They’re a great source of powerful antioxidants and anti-inflammatory compounds. And they give your food FLAVOR! Which is so important when it comes to weight loss. Because if you don’t enjoy your food, you’re likely to seek out less healthy options. While all herbs and spices are nutritional powerhouses and key elements to a slim waistline, science specifically favors chili peppers and turmeric.
In this study, specific compounds found in chili peppers were found to speed up your metabolism, promote fat burning, and decrease appetite. Researchers also found that regular consumption of chili peppers results in a significant reduction in belly fat. Now, with regards to turmeric, it’s probably one of the most health promoting foods on the planet. And it’s best known for its anti-inflammatory properties. This is important when it comes to fat loss because obesity is almost always associated with inflammation.
In this study, participants were subjected to a 30 day weight loss intervention program including diet and lifestyle changes. After the 30 days, their weight and fat mass were calculated. Then, they were prescribed an additional 30 days of the same intervention with only one change. The participants were given supplemental curcumin, one of the key active compounds in turmeric.
Weight loss jumped from 1.88% to 4.91%. Waistlines dropped by 2.36% to 4.14%. And get this...reductions in body fat changed from 0.7% to 8.43%. Just from adding turmeric to their weight loss program. So while turmeric may not be a magic pill on it’s own, it has the potential to improve your results when combined with a nutrient rich diet.
Like bone broth and collagen, salmon is an excellent source of protein. But it also contains high amounts of anti-inflammatory Omega-3 fatty acids. This combination makes salmon a great addition to any fat loss meal plan.
Lots of Colorful Veggies
I couldn’t write an article about slimming foods and not include vegetables. In fact, veggies should fill more than half your plate. And variety is key! Colorful veggies such as leafy greens, red peppers, and sweet potatoes are full of vitamins, minerals, and fiber as well as potent antioxidants and anti-inflammatory plant compounds. Plus, they’re relatively low in calories. But veggies don’t need to be bland or boring! Add herbs to spice them up. Roast them with olive or coconut oil. Or dip them in guacamole.
To Sum it Up
If you want to slim down, the foods you eat (or don’t eat) can make a big difference. Processed junk food provides little to no nutrition. Which often leads to overeating and makes an energy deficit impossible. On the other hand, the slimming superfoods discussed above can turn your body into a fat burning machine.
By boosting your metabolism, reducing insulin levels, and fighting oxidative stress and inflammation. They also fill you up and stop cravings in their tracks. So go simmer some bone broth and use it to make a delicious batch of chili or coconut curry soup. And treat yourself to a square of dark chocolate for dessert. How does that sound?
Keep thinking big and living BOLD