34 Tasty Fat Burning Foods

 DAIRY AND MEAT

7. Egg

   Needless to mention, egg is a complete protein. Proteins help change body composition towards a more desirable one. If the cholesterol content of egg yolk is bothering you, consume 2 egg whites and 1 egg yolk.
   
   Recent research says egg yolk is rich in an anti-obesity compound . Besides, choline found in eggs prevents deposition of fat in liver.

8. Lean meat

   When you remove the extra fat around the meat, what you get is lean meat.  So, chicken without skin and mutton without the marbled fat should be your preferred options. It is high in Protein and low in fat thus making you feel full without adding extra pounds.

   Another reason for you to eat lean protein is the amino acids, which get converted to carnitine in the body and help in burning fat.

   However, cooking style matters. Opt for broiling, braising, steaming, baking, grilling, roasting, microwaving, poaching or sautéing. 

9. Fish

   Fish contain the essential omega-3 fatty acids which control the increase in size and number of fat cells. They also help in changing body composition i.e. decreasing fat mass and increasing muscle mass. 

   To top it, fish is a good source of proteins and Vitamin D too. And how does Vitamin D help? Well, this vitamin inhibits the receptor involved in formation of fat cells. 

   Here again, how you cook matters too. Fried fish is of course is not a good option. Try baking, roasting or grilling your fish.

10. Milk

    Did you know that if your blood calcium levels are low, you are much likely to gain weight. Studies report that milk calcium supports fat breakdown and inhibits fat formation. Milk provides other bio-active components too which aid in weight loss.

    Does milky tea and coffee count as milk intake ? NO. Tannins in tea and oxalates in coffee bind with calcium in milk. This calcium is then not available to your body.

    Milk can be consumed as is, or you can add some turmeric or dates and nuts for flavour. Buttermilk, curd and cream cheese too serve as sources of dairy calcium.

Find below summary of fats in above foods and the amount to consume.

PULSES

11. You don’t need to avoid your favourite chickpea (chhole) and rajmah. They too are your ffb - friends in fat-burning. Pulses, a good source of protein, compel the body to spend more energy in digesting them. Proteins add to satiety value too.
    
    To add to the goodness, pulses have outer bran (chilka) which provide fibre that help in providing fullness. Pulses are also a source of leucine, an amino acid which helps in fat loss and muscle gain.

    At a given time, you will consume a cup of pulse. So, what’s the nutrient content of that -

FRUITS

12. Apples

    Apples could be your best mid-meal option, keeping you away from hunger-induced cravings. Make sure you eat apples with the skin, because that’s where the fibre and anti-oxidants are. Fibre makes the food go farther, leaving you feeling full and energetic.

13. Berries

    Strawberries, blueberries or raspberry...berries are rich in fibre and anti-oxidants. Anti-oxidants help your body get rid of toxins that cause the weight gain.

    They are sweet and juicy too. When your craving for some sweets, bite the berry. By doing so, you save yourself from fat and sugar loaded sweet foods.

14. Guava

    Skin of guava is rich in pectin and seeds are rich in lignan, both are fibres. Eating whole guava ensures you get goodness of both - skin and seeds.
    
    The act of munching and chewing the whole fruit provides satiety and acts as an efficient mid-meal snack. And guess what, guava is sweet too!

15. Watermelon

    Watermelon has low energy density ie. it provides just 0.3 kcal per gram. Even if you end up eating a bowl of watermelon, you feel full but have consumed less calories. That’s the secret about watermelons.

    Plus, watermelon is 91% water, thus helping you stay hydrated. Dehydration leads to water retention making you feel bloated.

    One must note that the white portion of watermelon ( which normally hits the dustbin) is a source of arginine, an amino acid. In the body, arginine get’s converted to growth hormone - supports muscle gain and fat loss.

16. Pear

    Do you crave for sweet post lunch? Try the sweet juicy treat of pear. Studies show that eating pears thrice a day and following a healthy diet will ensure weight loss.
    
    Pear has the potency to inhibit fat formation and aid fat breakdown. And one pear is just 25 calories!

17. Amla

    Amla is the richest source of Vitamin C. In our body, Vitamin C helps in the production of carnitine, a fat burner. Thus, Vitamin C helps lose weight. If not amla, one can target guava,lemon and oranges too.

18. Pomegranate

    The seeds of pomegranate are rich in lignan, a dietary fibre and punicic acid which helps decrease body fat mass. Active component in pomegranate - punicalagin and ellagic acid inhibit enzyme involved in fat formation.

    Those red tiny pieces indeed have great fat-burning potential!

Amongst all fruits, which is the most juicy, fibrous and contains least sugar? Don’t need to scroll up and down. Find the answer below (also note amounts to be eaten at a given time)

VEGETABLES

19. Cruciferous vegetables

    Processed food, plastic cans, air fresheners, microwave popcorn, non-stick pans contain chemicals called obesogens. These obesogens act as ‘endocrine disruptors’ - interfere with hormones, encourage body to form fat cells and alter metabolism - thus making you gain weight.
    
    Cruciferous vegetables such as broccoli, cabbage, cauliflower and brussel sprouts contain 3,3-DIM (Diindolylmethane) which block xenoestrogens( a type of obesogen), thus protecting you from environment’s fattening agents.

20. Egg Plant

    Eggplant, commonly known as brinjal has negligible fat and is a low calorie food. Eggplant contains chlorogenic acid, which has the potential to reduce body weight and regulate obesity-related hormones.

21. Cucumber

    Did you know? Cucumber is 95%  water and yet is such a crunchy veggie. Your jaws will have a tough job bitting the cucumber. The energy you spent in eating and digesting cucumber is more than the caloric value of cucumber itself. Cucumber, hence is a negative calorie food. Other examples of negative calorie foods are bottle gourd (dudhi/calabash, tomatoes,celery, greens, asparagus and brocolli.

    Cucumbers are great additions to your salads and help in satiety, you thus eat less of the main meal. (provided you eat with the skin on)

Many vegetables are water-rich. They provide hardly any calories but are rich in antioxidants and certain vitamins and minerals. They thus deserve a place on your plate. Most of them classify as negative calorie foods. Have a look -

CEREALS

22. Whole millets

    Millets are nutritious grains, packed with fibre and protein - the fat burning agents. Fibre keeps your stomach feeling full for longer time. Proteins take time to digest, thus you are bound to stay away from the packet of chips.

    So, it’s the millet that does the wonder.

    Next time you think of eating whole grain foods, don’t jump to whole grain biscuits and crackers, instead consume real and natural whole grains. Make your chappatis of bajra, jowar or ragi. And guess what, millets are gluten free too !

23. Buckwheat  

    Buckwheat, commonly called kuttu, is not just an upwaas food. The ‘resistant protein’ in buckwheat is known to have anti-obesity effects. Fibre in buckwheat makes it a ‘bulky’ food, which takes up space in your stomach. Thus you do not overeat during meals.

    What can I make of kuttu? Buckwheat can be easily incorporated in dishes like pancakes, chillas, rice preparations and even gujarati specialities dhokla and handva! You can pop the buckwheat grain too and enjoy a different version of popcorn.

24. Bulgur wheat

    You may not have heard of it. But, dalia/bulgur wheat does help you lose an inch or two. Dalia is low in fat and high in fibre - that’s a great combo.  Your body spends energy in breaking those fibres. More energy spent means more calories burnt resulting in weight loss.

    Dalia could be your replacement for rice in khichdi, or if your bored of oats for breakfast, try masala dalia.

25. Oats

    Oats provide with fibre and proteins - both help in achieving a fullness factor and get your mind off cravings. Oats absorb water and swell, thus add bulk to your diet.

    How to use oats? Oats can be great replacements for semolina and rice in dishes such as upma, idli and uthapa. You can enjoy them in a simple porridge form too.

26. Quinoa

    Quinoa provides good amount of fibre and protein and hence is a good candidate for prolonging fullness. When you are not hungry, you do not binge.

    Quinoa can be used to replace rice. Besides, quinoa can also be used to make salads and sandwich fillings.

27. Amaranth

    Amaranth, more commonly known as Rajgira is not just an upwaas food. Tremendous amount of research on this tiny grain states that it is a fabulous grain. Amaranth reduces levels of ghrelin - hunger hormone ( makes you eat more ) and improves levels of leptin - anti-obesity hormone. The fibre and protein content are added bonus.

    Have you ever tried amaranth popcorn? It’s a must try. It will soon become your favourite snack item.

Amongst all the cereals, which contains highest amount of protein and fibre, but lowest carbohydrates ? Find your answer below