Are you on a diet for weight loss and want to get better and faster results? Do you want to speed up your fat burning process? There are some powerful foods that help you lose more body fat by boosting your metabolism, increasing fat oxidation and improving your appetite hormones. Use the following four foods in your diet to support your fat loss and get the lean and trim beach body you want.
My clients get shocked when I tell them almonds help in losing body fat, especially when included in a low carb diet. Why do they make you lose fat, even though they’re high in fat? Almond-enriched diets enhance your body composition. In a stud, 65 participants were randomized to either consume half a cup of almonds as part of a low carb diet or a low fat diet focused on eating complex carbohydrates. Both diets were equivalent in calories and protein but different in carbs and fats. After 6 months, both diets were effective in reducing weight, but the low fat group reached a plateau after 2 months while the almond group had 62% greater weight loss, 56% great reduction in fat mass and 50% in waist circumference
Almonds have fibers, protein and fat. The combo of these three nutrients provides you the greatest satiety, making you feel fuller for a longer period of time. Food cravings and hunger are killers when trying to lose weight. So snacking on almonds could be an excellent strategy to avoid hunger pangs. Also, some researchers suggested that the fat in almonds might not be completely absorbed and that the cell walls of almonds could act as a physical barrier to fat absorption.
Try snacking on a handful of almonds, about 1 oz as part of your weight loss diet to lose more body fat and enhance your body composition.
2. Coconut Oil
Using Coconut Oil in your diet leads to greater losses of fat, especially from your belly fat stores. In a study, 40 women following a weight loss diet were randomized to receive 2 tablespoons of either coconut oil or soybean oil. After 3 months, both groups lost weight, but only the coconut group showed significant reductions in waist circumference, from belly fat loses.
Coconut oil has a unique fatty acid composition. It contains a certain type of saturated fat called medium chain triglycerides (MCTs). These fatty acids are metabolized differently than other fats: they’re easily absorbed and metabolized in your liver and used as energy. MCT consumption boosts your metabolism and enhances fat oxidation. A study showed that having 1 to 2 tablespoons (10 to 15g) of MCTs per day increased energy expenditure by 5%, which corresponded to around 120 calories. Also, MCTs were shown to provide greater satiety when compared to other types of fats. In one study, people replacing their oils with MCTs consumed around 250 fewer calories per day.
Use 1 to 2 tablespoons of coconut oil a day to burn fat from your belly fat stores. This doesn’t mean you should substitute all of your oils with coconut oil. Try using it for cooking or add a tablespoon to a protein shake, continue to use olive oil in your salad dressings.
Having eggs for breakfast enhances your fat loss and body composition. In a study, participants ate either a bagel or 2 eggs for breakfast for at least 5 days per week. After 2 months, the egg group showed a 65% greater weight loss, 16% greater reduction in body fat percentage and 34% greater reduction in waist circumference compared to the bagel group.
Eggs facilitate your fat loss by improving your satiety and some of your appetite hormones. They are rich in protein and according to recent studies; people who consume a protein-rich breakfast had increased satiety and reduced levels of ghrelin, a hormone that stimulates hunger. These people also had less desire for late night snacking. So having eggs for breakfast controls your appetite and hunger and makes you eat less throughout the day, a useful strategy for those trying to lose weight. Also, some studies showed that those who ate eggs in combination with a low carb diet had higher levels of adiponectin, a hormone responsible for regulating satiety and fatty acids breakdown.
Try including 1 to 2 whole eggs with 1 to 2 egg whites for breakfast to support your fat loss. Yes, whole eggs not just egg whites. Egg yolks are the most nutrient dense part of the egg providing you with many vitamins and minerals and no, they don’t increase your blood cholesterol levels as you may believe. Check out here my article on food misconceptions
4. Fish and Lean Meat
When it comes to weight and fat loss, protein is the king of fat loss nutrients. Fish and lean meat are among the best sources of good quality proteins. A study showed that protein at 30% of calories helped women eat around 400 to 500 fewer calories per day and lost almost half a kilo per week without being on a calorie restricted diet.
Fish and lean meat help you boost your metabolism. Studies showed that those who consumed more protein in their diet burned 80 to 100 more calories per day. In fact, protein has a higher thermic effect (20 to 35%) over carbohydrates and fats (5 to 15%), meaning that your body uses more energy or calories to digest protein and make use of it.
Fish and lean meat intake also help you suppress your appetite. In a study, 27 participants were randomized to consume either a diet high in protein (30% of total energy) or normal protein diet (15% of total energy). Both groups consumed the same amount of calories for 3 months. The high protein group experienced greater fullness throughout the day and had lower late night desire to eat when compared to the normal protein diet group. Finally, some studies found that protein rich diets increase fat oxidation.
Try having 30 to 40% of your calories from protein sources by including more fish and lean meats in your diet to speed your fat loss.
These four foods are powerful to help you burn more fat but don’t expect to get results just by adding them to your diet. No magic, no miracles, for these foods to work, you have to consume them part of a clean, low carb and calorie controlled diet.
Ratliff, Joseph C., et al. “Eggs modulate the inflammatory response to carbohydrate restricted diets in overweight men.” Nutr Metab (Lond) 5.1 (2008): 6.
Wien, M. A., et al. “Almonds vs complex carbohydrates in a weight reduction program.” International journal of obesity 27.11 (2003): 1365-1372.
Leidy, Heather J., et al. “Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese,“breakfast-skipping,” late-adolescent girls.” The American journal of clinical nutrition (2013).
Weigle, David S., et al. “A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations.” The American journal of clinical nutrition 82.1 (2005): 41-48.
Assunçao, Monica L., et al. “Effects of dietary coconut oil on the biochemical and anthropometric profiles of women presenting abdominal obesity.” Lipids 44.7 (2009): 593-601.