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.

Military diet alternative

The military diet requires people to follow a low-calorie diet for 3 days and then return to regular eating for 4 days. Across the first 3 days, the diet restricts daily calorie intake to 1,400, 1,200, and 1,100 calories.

The diet is high in protein and low in fat, carbohydrate, and calories. It also includes specific food combinations to try to boost metabolism and burn fat. Despite its name, this diet does not relate to how people in the military eat.

Information about the military diet suggests that people could lose up to 10 pounds (lb) in 1 week and as many as 30 lbs in 1 month if they continue to follow the diet.

In this article, we take a look at whether this diet works, its potential problems and benefits, and what to eat to follow the plan.

Is the military diet effective?

Woman with a shopping list for the military diet
The military diet is high in protein and low in fat.

A review article in The American Journal of Clinical Nutrition examines very-low-calorie diets (VLCDs) and suggests that they can be effective in helping people lose weight in the short term.

A VLCD allows a maximum of 800 calories per day. People with obesity may need to adopt a VLCD to achieve rapid weight loss before bariatric surgery.

Low-calorie diets are those that allow fewer than 1,000 calories per day.

It is impossible to predict how much weight an individual will lose on a restrictive 1-week diet as everyone is different.

However, people often experience rapid weight gain after stopping one of these short-term diets unless they have put a plan in place to maintain the weight loss.

Meal plan and shopping list

Below is a 3-day meal plan that features on a website supporting the military diet. There is also a comprehensive shopping list for people looking to follow this diet.

People can drink water throughout the day, as well as 1–2 cups of black coffee or tea.

Day 1

Breakfast

  • half a grapefruit
  • one slice of toast
  • 2 tablespoons (tbsp) of peanut butter, ideally a salt-free and sugar-free brand
  • 1 cup of caffeinated coffee or tea

Lunch

  • half a cup of tuna
  • one slice of toast
  • 1 cup of caffeinated coffee or tea

Dinner

  • 3 ounces of any meat
  • 1 cup of green beans
  • half a banana
  • one small apple
  • 1 cup of vanilla ice cream

Day 2

Breakfast

  • one egg
  • one slice of toast
  • half a banana

Lunch

  • one hard-boiled egg
  • 1 cup of cottage cheese
  • five saltine crackers

Dinner

  • two hot dogs without the buns
  • 1 cup of broccoli
  • half a cup of carrots
  • half a banana
  • half a cup of vanilla ice cream

Day 3

Breakfast

  • five saltine crackers
  • one slice of cheddar cheese
  • one small apple

Lunch

  • one hard-boiled egg
  • one slice of toast

Dinner

  • 1 cup of tuna
  • half a banana
  • 1 cup of vanilla ice cream

Vegetarian meal plan

A vegetarian and vegan meal plan is also available:

Day 1

Breakfast

  • half a grapefruit
  • one slice of toast
  • 2 tbsp peanut butter
  • 1 cup of caffeinated coffee or tea

Lunch

  • half an avocado
  • 2 tbsp hummus
  • one slice of whole-wheat toast
  • 1 cup of caffeinated coffee or tea

Dinner

  • tofu (up to 300 calories)
  • 1 cup of green beans
  • half a banana
  • one small apple
  • 1 cup of vanilla ice cream (vegans can use dairy-free ice cream)

Day 2

Breakfast

  • half a cup of baked beans
  • one slice of whole-wheat toast
  • half a banana

Lunch

  • 1 cup of unsweetened soy, hemp, or almond milk
  • half an avocado
  • 2 tbsp hummus
  • five saltine crackers

Dinner

  • two veggie hot dogs without the buns
  • 1 cup of broccoli
  • half a cup of carrots
  • half a banana
  • half a cup of vanilla ice cream (can be dairy-free)

Day 3

Breakfast

  • one slice of cheddar cheese (for vegans, about 15–20 almonds)
  • five saltine crackers or half a cup of couscous or quinoa
  • one small apple

Lunch

  • half an avocado
  • 1 tbsp hummus
  • one slice of whole-wheat bread

Dinner

  • half a cup of canned chickpeas
  • half a banana
  • 1 cup of vanilla ice cream (or dairy-free ice cream)

Shopping list

Peanut butter in a jar and whole wheat bread
The military diet shopping list should include peanut butter and whole-wheat bread.

The following list contains the items of food that people will need to buy for the first 3 days of a week on the military diet:

  • caffeinated coffee or tea
  • one grapefruit
  • two bananas
  • two apples
  • whole-wheat bread
  • peanut butter
  • eggs
  • three cans of tuna
  • hot dogs
  • a small piece of meat
  • green beans (fresh, frozen, or canned)
  • small head of broccoli
  • carrots
  • saltine crackers
  • cottage cheese
  • a small amount of cheddar cheese
  • vanilla ice cream

Disadvantages

Following a 3-day military diet plan can cause several potential problems.

Some of the issues below relate specifically to the suggested meal plans.

Limited nutrient intake

The poor variety on the diet days means that people will struggle to eat enough fiber, vitamins, and minerals. These nutrients are essential for good health, energy production, detoxification, and efficient metabolism.

High in added salt, sugar, and saturated fat

Between the saltine crackers, peanut butter, bread, hot dogs, and cheese, the diet is quite high in processed foods that contain salt.

People should check nutrition labels to make sure that they are not eating more sodium than the recommended 2,300 milligrams a day limit. Where possible, it is best to buy food brands that are low in sodium or contain no added salt.

The hot dogs that the diet recommends eating consist of processed meat. They contain high levels of saturated fat and sodium.

Each day’s meal plan also includes vanilla ice cream, which can be high in added sugar. People could substitute the ice cream for 300 calories of healthful fruit, vegetables, or whole grains, which the plan currently lacks.

A diet that emphasizes high-calorie, dense foods may not feel very satisfying because portion sizes must remain small to keep meals within the daily calorie budget. This approach may not be sustainable.

Calories too low to exercise?

Senior man tired from running
Some people may find exercise challenging on diet days.

Eating fewer than 1,400 calories on diet days may make it challenging to do exercise, especially any high-intensity activities.

Eating enough calories on the 4 days off will allow people to exercise more easily. However, proponents of the diet recommend sticking to fewer than 1,500 calories on these days too.

One small study looking at alternate day calorie restriction (ADCR), also called intermittent fasting, found that combining ADCR with exercise led to greater weight changes than either dieting or exercise alone.

Following a VLCD can prevent people from exercising at all.

Confusing science

The military diet suggests that people who dislike or cannot eat grapefruit swap it for a glass of water with baking soda in it to continue to promote an alkaline environment.

It is true that foods can change pH from acid to alkaline. However, this primarily affects the acidity or alkalinity of a person’s urine. The pH of foods in the diet does not affect a person’s blood or metabolism enough to significantly influence weight gain or loss, although it may affect other aspects of health.

All fruit produces alkaline byproducts in the body. As a result, swapping one fruit with another fruit should be fine.

The high-protein aspect of the diet will make urine more acidic. As a result, it is not suitable for someone experiencing kidney problems or gout.

Advantages

In the short term, the military diet could be beneficial for weight loss.

It is easy to follow because it includes limited foods with simple measurements and cooking methods.

The recommended meal plan for the 4 days off allows for a wide variety of vegetables and fruits, and it also includes whole grains, legumes, and different meal choices.

The plan provides the calorie targets for each food and suggests substitutions for people with food intolerance and other dietary considerations.

The diet focuses on protein, which increases the feeling of fullness, maintains muscle mass, and provides energy for day-to-day activities. It is important to maintain muscle tissue as it contributes directly to a person’s metabolism.

A small 2018 study looked at the effects of following a diet with calorie restrictions on alternate days. The researchers compared the results of the diet with those of exercise in obese and overweight people.

In the participants who were both following the diet and exercising, body weight, waist circumference, and body fat percentage all decreased.

A 2016 review compared a VLCD with an alternate-day-fasting (ADF) diet. The researchers found that ADF was more effective for fat loss and preserving fat-free mass, including muscle.

Due to the military diet’s recommended daily calorie intake of 1,000 to 1,400 calories on the first 3 days, it is not possible to classify it as either a VLCD or an ADF program. Research on VLCD and ADF regimens only looks at diets providing fewer than 800 calories per day.

Although calorie intake on the military diet is too high to count as fasting, the approach of eating normally on the 4 days off mimics the practice of intermittent fasting. Therefore, people may achieve better long-term results by following this diet rather than a low-calorie diet.

Further research is necessary to confirm any specific benefits of the military diet.

Conclusion

The military diet involves restricting calorie consumption on 3 days and then eating a regular diet for the next 4 days. To optimize their weight loss, people may wish to try reducing calories on the 4 rest days too.

Following the military diet may be effective and harmless in the short term, but long-term adherence has associated risks. These include regaining the lost weight afterward, especially if people are reducing their calorie intake on all days of the week.

The diet is very limited in choice and includes some foods that are high in saturated fat, salt, and sugar. It also promotes eating unhealthful processed meats and under emphasizes vegetable consumption.

Adopting healthy eating habits every day is a more sustainable approach to losing weight and maintaining weight loss.

Q:

What is the safest way to lose weight quickly?

A:

There is no one-size-fits-all approach to weight loss. However, overconsuming carbohydrates in the form of sugar is one of the main culprits of weight gain, particularly if a person’s exercise regimen does not match their carbohydrate intake. One cup of sugar provides 774 calories. A person could eat 12 cups of grapes for the same calories, and these have a lot more nutrients and provide more satiety.

To lose weight safely, remove all added sugars from your diet. Scan the pantry, refrigerator, and freezer and remove or avoid products containing any form of added sugar on the ingredient list. These products will include sodas, sweet beverages, cereals, most yogurts, baked goods, and more.

Although it may significantly narrow down a person’s food choices, removing added sugar (and most packaged and processed items in the process) will lower their calorie intake and give them a better understanding of what constitutes real, nourishing food.

Dietary supplement brand use

Generational preferences appear to affect engagement with dietary supplement brands.

Conducted by Chicago-based CBD Marketing, the new research indicated that for supplement brands to be most effective they cannot assume one message or marketing tactic works for all consumer ages and types, even if the product(s) have efficacy across multiple age categories.

“It’s clear from our research that the idea that ‘one size fits all’ for product marketing—including social media marketing—is ludicrous,” said Lori Colman, CBD Marketing’s Co-CEO, who presented the findings at this week’s SupplySide West in Las Vegas.

“Our study proves you can’t assume everyone buys your product for the same reason. Products, including supplements, are purchased for different reasons by different age, demographic or user groups. Marketing needs to resonate with, and reflect, audience-specific needs in order to be effective.”

Research details?

Almost half a million social media posts were analyzed, with the data related to dietary supplement engagement interest across three age-segmented groups: Boomers (age 55 +); Gen X (age 35–54) and Millennials (age 18–34). The social posts were generated by men (44%) and women (56%), with Millennials responsible for the greatest volume of posts at 47% of the total.

According to CBD Marketing, all these groups talk about and seek recommendations for dietary supplements on social media platforms, making analyzing social media content a highly reliable barometer of consumer opinions.

Boomers?

Breaking the data down by age group revealed that Boomers represent almost 50% of all consumer spending, and that they spend an average of 11 hours per week online, researching and shopping.

A key focus for this age group is healthy aging, with interest around skin/muscle, joints, eye care, heart health, digestion and brain/memory.

• Boomers want proven benefits and look for products related to healthy aging. They are wary of adverse health effects.

• They prefer pills, vitamins, natural dietary supplements, condition-specific products.

• They avoid products with artificial ingredients, and with stated side effects.

• Influencers include individuals who personify healthy aging, with advice on diet, weight loss and general health education.

Generation X?

This age group is the most time-constrained, and are striving for more of a work-life balance. Their dietary supplement use is mostly around addressing middle-age maladies, and their dietary supplement conversations are largely food focused. Marketing should stress convenience, taste and use in everyday meals, said CBD Marketing.

• They view supplements as a food ingredient.

• They want protein, particularly plant-based protein.

• They prefer products with workout or weight management benefits.

• They don’t want artificial ingredients, vitamin pills or products that have a bad taste or aftertaste.

• Influencers include those who provide recipes, resources and consumer education on food, health and lifestyle.

Millennials?

Protein scoop dietary supplement © Getty Images marekuliasz
© Getty Images / marekuliasz

Most Millennials are interacting on social media every day. They distrust large institutions and their interests lean toward holistic health solutions, sports nutrition, energy and sleep. According to the CBD data, their dietary supplement conversations are very personal and often describe how they feel.

Marketing should highlight how products are personalized to meet consumer needs, are sustainable and natural.

• Protein powder is a very hot topic, especially plant-based. Protein drinks and shakes dominate.

• They want natural ingredients, clean label products.

• Fitness and their own general health and wellness are key.

• They don’t want multi-vitamins, pills, incomplete proteins or anything with a gritty texture or aftertaste. NO to products from big pharma.

• Influencers focus on fitness, personal wellness. Promoting brands is OK.

Marketing impacts of a dietary supplement?

Colman added: “Consumers in all age groups are fueling the growth of the supplement industry, which is expected to be a $278 billion global market by 2024.?

“Even now, in 2018, 76% of U.S. adults report taking supplements—that’s 170 million Americans. To be most impactful with their marketing, the supplement industry needs to tune into nuances that are in plain view on social media.”?

According to data from the Council for Responsible Nutrition’s 2018 Consumer Survey on Dietary Supplements?, 78% of Baby Boomers use supplements, 77% of Gen Xers are supplement users, as are 69% of Millennials.

dietary supplements