Fat burning foods

Consuming certain fat burning foods can lead to a reduction in body fat. When a person adds these fat-burning foods to the diet, they can burn fat and lose weight over time. Such fat burning foods include eggs, nuts, and oily fish.

The term “fat burning foods” may apply to those that produce fat loss by stimulating metabolism, reducing appetite, or reducing overall food intake.

All foods stimulate metabolism. However, some types of food, such as chili peppers, might have a larger impact on metabolism than others. Eating these foods may lead to weight loss.

Certain foods, such as nuts, can also offset hunger for longer than others. Consuming these foods may help control appetite and reduce overall food intake, leading to weight loss.

In this article, we examine some fat burning foods that could help people lose weight. We also take a look at how best to include these foods in the diet.

Nuts

cashews, almonds, hazelnuts, pistachios and walnuts are fat burning foods.
Regularly eating nuts can help boost energy levels and offset hunger.

Nuts are very nutritious. They are high in protein and good fats, which are both beneficial for offsetting hunger over long periods.

Importantly, people can incorporate nuts into a healthful diet without gaining any weight.

For example, one study from 2011, published in the Journal of Nutrition and Metabolism, found that including nuts in the diet over 12 weeks led to improvements in diet quality, without any weight gain.

Oily fish

Fish is a type of healthful food that contains vital omega-3 fatty acids. Oily fish such as salmon are particularly high in long-chain fatty acids that are difficult to find elsewhere.

Fish is also high in protein. Dietary protein can offset hunger, and it is an important tool for weight loss.

Yogurt

Yogurts can vary in their nutritional content. Plain yogurt, such as Greek-style yogurt, is the most healthful. It contains a variety of vitamins, minerals, and probiotics.

Yogurt also contains different types of protein, such as casein and whey. A study from 2014 that appears in the Nutrition Journal shows that eating high-protein yogurt can have benefits for appetite control, offsetting hunger, and lowering overall food intake.

Split peas

Split pea and lentil stew or curry with chillis are fat burning foods
Split peas are a healthful source of energy and a versatile ingredient.

Peas are high in vitamins, minerals, and fiber. They also contain complex carbohydrates, which are a good source of energy.

Split peas also contain proteins that can offset hunger.

A 2011 study that appears in the Nutrition Journal explains that the protein contained within split peas has a greater impact on reducing hunger than whey protein from milk.

Eggs

Eggs are rich in vitamins, minerals, and other nutrients important to health, report the American Heart Association (AHA). They are high in cholesterol, but there is no evidence to suggest that eating cholesterol causes high cholesterol in the body.

Eggs are also an excellent source of protein and can help control appetite. A study in the journal Nutrition Research found that eating eggs at breakfast had a positive impact on controlling hunger and food intake later in the day.

Chili peppers

Chili peppers contain the chemical capsaicin, which could have benefits for weight loss.

A 2012 systematic review, published in the journal Appetite, shows that capsaicin may increase fat burning and reduce appetite. These effects may help lead to weight loss.

Coconut oil

Coconut oil contains a high level of medium-chain triglycerides. This is a specific type of fat that may have a range of health benefits.

A meta-analysis from 2015, which appeared in the Journal of the Academy of Nutrition and Dietetics, found that these medium-chain triglycerides could lead to weight loss. However, more studies are needed to confirm the results.

Many scientists believe that medium-chain triglycerides can increase energy consumption and reduce fat stores.

Green tea

Green tea is a fat burning food
Green tea has many health benefits, such as aiding weight loss.

Green tea is a beneficial source of antioxidants and may have several health benefits. One of these benefits includes weight loss.

A high-quality review from 2012, published in the Cochrane Database of Systematic Reviews, found that green tea consumption led to weight loss in adults who were overweight or obese.

The amount of weight loss was small but consistently present across several different studies.

Adding fat burning foods to the diet

In some cases, it is possible to base a meal on one particular fat burning food. For example, it may consist of oily fish such as salmon with vegetables. Another option is to have eggs with whole-grain toast for breakfast.

For vegetarians and vegans, plant-based meals that are rich in protein can be a useful way to aid weight loss. Mixing fat-burning foods such as split peas with other beneficial sources of protein are one way of doing this. Examples of this include split pea soup, or split pea dal.

It may also be beneficial to choose fat-burning snacks such as nuts. Such snacks are more able to satisfy hunger and control appetite than others, such as chocolate or chips.

Summary

Certain foods can help a person burn fat and lose weight. However, it is important to remember that fat-burning foods must be part of a healthful diet overall. Also, a person must engage in regular physical activity to burn fat and lose weight.

These foods are unlikely to cause any noticeable fat loss on their own.

Almond Milk Benefits

Almond milk is a creamy, nutty-flavored beverage made by soaking, grinding and straining raw almonds. It is often used as a substitute for dairy milk, which today almost every supermarket sells in several flavors and of numerous brands. Even though its consumption can be dated back to several hundred years ago, it is most popular with individuals who wish to avoid dairy. Overall, it is not a commonly used product and so not everyone is familiar with its nutritional facts.

Almond Milk Nutrition Facts

Glass of Almond milk

 

 

Vitamins

Almond milk and its various products are all supplemented with vitamins A, D and B complex thereby providing adequate amounts of the recommended daily intake of these nutrients. One cup contains 500 and 200 international units of vitamin A and D respectively, fulfilling approximately 20% of an individual’s recommended daily intake. It also contains three micrograms of vitamin B-12 which fulfills 100% of an average person’s B-12 requirements.

Vitamin E plays a major role in improving skin health on account of its antioxidant properties. Vitamin A is vital for healthy eyesight; it helps the eyes better adjust to differences in light.

Almond milk contributes significantly in maintaining healthy bones and teeth as it is rich in both calcium and vitamin D. Additional benefits of vitamin D are that it decreases the incidence of osteoporosis in women, increases cell function and immunity and may even help prevent Alzheimer’s disease.

Almond milk also contributes to better muscle health. It is rich in Vitamin B-12 especially riboflavin and iron which are muscle regulating nutrients. Iron, in particular, helps muscles to absorb and use proteins for energy, growth, and repair.

Minerals

One of the product’s nutrition facts is that it also contains several vital minerals such as phosphorous, zinc and potassium. Packaged almond milk is often fortified by calcium, which is essential for optimal bone health, allowing an individual to meet one-third of the recommended daily intake. By substituting three servings of dairy products with three servings of almond milk, a person can easily meet his daily requirements for calcium; 1000 milligrams/day for men and 1200 milligrams/day for women.

Fats

Although it does contain fat, it is important to note, that the fat content of this particular milk is not unhealthy. An 8-ounce serving of sweetened almond milk contains 60 calories but 25 of those calories are on account of healthy fat. Meanwhile, in an 8-ounce cup of unsweetened almond milk, 30 out of 40 calories are owing to good fats. This fat is neither saturated nor trans-fat, and it does not contain any cholesterol either.

Since this type of milk contains good fats and has low sodium content, it is known for keeping the heart healthy. This is because foods that contain limited sodium and low amount of cholesterol help maintain normal blood pressure and keep the heart healthy. Almond milk is also rich in potassium which further helps in maintaining blood pressure.

Proteins

Almond milk is also a rich source of protein. Vegetarians and vegans often substitute dairy milk with almond milk which contains about 2 grams protein in an 8-ounce serving. Although cow’s milk provides 8 grams per every 8-ounce serving, almond milk contains much greater protein than rice milk. Also, by adding protein powder to almond milk, the amount of protein can always be increased.

Sugar

One of almond milk nutrition facts pertains to its sugar content. Homemade almond milk contains no sugar while store-bought ones contain sugar and other flavorings as well. For diabetics, homemade almond milk is advised.

Diabetics can benefit substantially from almond milk since it only contains 8 grams of carbohydrates per serving, unlike other dairy products. This meager amount of carbohydrates does not elevate blood sugar level and is, in fact, stored as fat in the body. Further, sugars present in almond milk are glycemic in nature meaning that they are fully digested in the body and used for energy.

Flavonoid and Antioxidant Content

Almond milk is prepared by crushing almonds along with their skins. The skin is rich in flavonoids thereby making almond milk a good source of flavonoids as well. Flavonoids are important in safeguarding the body against cardiovascular diseases. Almond milk is also rich in antioxidants which also help prevent heart diseases and cancers.

Making Your Own

With all these nutrition facts, many prefer to make it at home themselves.

Ingredients

  • Raw organic sprouted almonds: 1 cup
  • Pure filtered water: 4 cup
  • Honey, stevia, dates, vanilla (optional)

Instructions

  • For this, you need to soak overnight one cup of raw organic sprouted almonds for minimum 12 hours in water with half a teaspoon of sea salt. The soaking process helps to break down phytic acid and enzyme inhibitors and also allows beneficial enzymes that are present in the almonds to be cultured.
  • After the almonds have been soaked, they need to be rinsed and then mixed with four cups of water in a blender. The mixture needs to blend for a few minutes. Care should be taken to not overfill the blender as the mixture tends to expand and may overflow.
  • Once the mixture is smooth and creamy, it should be strained using cheesecloth, sprout bag or a kitchen towel.
  • Once strained, the mixture should be put back in the blender along with honey, soaked dates or other sweeteners.
  • The mixture should be put into a glass jar or pitcher and can be stored in the fridge for up to a week.