Eat These 18 Foods To lose Weight And burn Fat

fat burning food for weight loss

If you are eating healthy and you are burning more calories than you are consuming then yes you will lose weight but not only that. You will also have an increased amount of energy with fewer health problems and have better mental health.

So It’s not surprising that what you eat is directly correlated to how you feel overall.

If you are someone who wants to learn about foods that will help you burn fat you’ve come to the right place.

We have compiled a list from studies about the best types of fat burning foods

18 citrus fruits

The American Chemical Society study done in 2016 shows that citrus fruits can prevent obesity related heart disease diabetes and liver disease one way to get more citrus in your diet is by adding them to your water

17 walnuts

We have known for a while that eating nuts is good for you but now we know which ones are best to eat.

Astudy in the journal diabetes obesity and metabolism found that walnuts in particular contain an ingredient that can satisfy your appetite making you feel fuller for longer this will cause you to eat less

16 popcorn

The University of Scranton performed a study that found that popcorn contains large amounts of polyphenols.

Polyphenols are linked to many health benefits such as improved digestion and better blood circulation if you don’t add any salt butter or oil and if you air pop your popcorn this can be a great and healthy snack to help you lose weight.

15 berries

Scientists at Harvard University found in 2016 that increasing the daily intake of berries such as blueberries and strawberries can help people lose weight for the long term.

It is said that the reason for this is because berries have high amounts of flavonoids which have been linked to weight loss.

14 whole grains

A Tufts University study proved that people who eat three or more daily servings of whole grains such as oatmeal had 10% less belly fat than people who ate the same amount of white carbs, because whole grains are higher in fiber which keeps you feeling fuller longer

13 avocados

A study published in the journal internal medicine review found that avocados can help people lose weight for many reasons.

The reason for this weight loss is because avocados are rich in many nutrients that help with higher intakes of fiber healthy fats vitamin E and C folate magnesium copper and potassium.

12 cayenne pepper

The American Journal of Clinical Nutrition performed a study that found that daily consumption of one of the compounds found in pepper speeds up abdominal fat loss it does this by boosting the body’s ability to convert food into energy.

Next time you’re cooking add some cayenne pepper to spice up some meat or vegetarian dishes.

11 salmon

A 2015 study from Kyoto University found that salmon helps your body transform fatty white fat cells into fat burning beige cells salmon helps build muscle when following a steady workout routine it also contains the right type of fats such as Omega threes which help your body burn more fat

Do you eat any of the foods listed so far in this article? we’ll keep reading to find out the number one food you should eat that can help you lose weight

10 cinnamon

Researchers at the University of Michigan have found that cinnamaldehyde which is an essential oil in cinnamon activates thermogenesis.

thermogenesis is a metabolic bodily process that helps burn calories and produce heat so if you add some cinnamon to your oatmeal in the morning you’re literally going to be burning fat cells

9 apples and pears

Research which was posted on the US National Library of Medicine in 2003 stated the results of the State University of Rio de Janeiro study on a correlation between apples pears and weight loss.

Women were instructed to eat apples pears or oatmeal cookies three times a day after twelve weeks the group that had a fruit supplement lost more weight and had a greater decrease in blood glucose than the group that ate oatmeal cookies.

8 chicken

A 2013 study in the medical journal Obesity found that boosting dietary protein decreases total body fat and abdominal fat and helps increase lean body mass and your body’s energy expenditure during periods of weight maintenance and weight loss

7 spinach

The journal hormones study states that eating three cups of spinach a week can speed up weight loss by 10 percent.

Author of the study pet Yakima Nova MD says that spinach has a lot of lipoic acid which is a compound that helps block sugar from getting into blood cells this causes the sugar to be used for energy instead of being stored as fat

6 whey protein

A study posted to the US National Library of Medicine found that whey protein supplements increase fat loss and help develop lean muscle.

The study had subjects take pro library which is a whey protein supplement subjects taking pro lie bruh lost 6.1 percent of their body fat mass

5 eggs

A 2018 report from the Commonwealth Scientific and Industrial Research Organisation the CSIRO stated that eating more protein for breakfast helped fat loss.

It is recommended to have 25 grams of protein in your breakfast to speed up your metabolism and stave off cravings, one way to get protein into your breakfast is by eating eggs and changing them up daily so it never gets boring

4 milk

A McMaster University study in 2007 states that if you want to burn fat drinking milk is the way to do it.

The study had two groups of people one group drank regular milk and the other group drink soy milk.

The milk drinking group came out on top in terms of muscle gain with an estimated forty percent or two point five pounds more muscle mass than the soy beverage drinkers.

It’s important to gain muscle because it’s our muscles that help us burn fat.

3 beans

A study published in the archives of internal medicine journal found that eating more beans improved blood sugar control and slashed heart disease risk for patients with type 2 diabetes.

Beans also contain good plant-based proteins that will keep you fuller for longer.

2 purple sweet potatoes

According to a review published in the biomedic and environmental sciences in sweet potatoes are rich in resistant starch which helps reduce the risk of obesity.

1 mustard

If you are someone who loves to cook or use mustard as a condiment good news is coming your way.

Scientists from Oxford Brookes University claim that mustard can increase your calorie burn by 20%.

mustard also contains zero calories so you can eat as much of it as you want without worrying about going over your daily calorie limit.

Now that you know what types of foods you should eat to help you lose weight, here are three foods that you should absolutely avoid if you want to shed those pounds.

3 sugary drinks

When it comes to trying to lose weight Sugary drinks like pop and juice are often laden with empty calories.

Why consuming your calories through drinks when you can have them through meals instead.

The Boston Public Health Commission states that sugary drinks can lead to weight gain type-2 diabetes heart disease gout and more.

So avoid these types of beverages like the plague if you want to eat healthier and lose

2 fast food

Fast food items often carry excess calories which can lead to weight gain obesity and eventually respiratory and heart problems.

Most fast food items are also loaded with carbohydrates sugars and trans fat.

They also contain sodium which according to Health Line can elevate your blood pressure and put stress on your cardiovascular system.

1 alcohol

According to the foundation for alcohol research and education not only as alcohol full of empty calories.

It also stops your body from burning fat and can make you feel hungry alcohol.

It also lowers your inhibitions making you more prone to overeating when you are drinking alcohol.

Also has many other serious health risks besides weight gain including high blood pressure insulin resistance liver disease and much more.

so it’s best to avoid it all together!