Most people nowadays are unaware of the fact that they are gaining weight and losing their body shape. The amount of excess fat settling in their body is just putting them in danger and they may face many health and physical issues. Most of you don’t know what exactly body fat is? How it increases in your body and what percentage of fat is good for men and women? This article will answer the most asked questions about body fat and will guide in different ways how to burn it out.
Our body is made up of many basic components and one of this is fat. The other major components can be bones, organs, muscles, water and blood. Organs are further classified as the brain, lungs, kidneys, stomach, liver, gall bladder, intestine etc. These all components must be in proper functioning state in order to live a healthy life. There are two types of fat that our body carries and help us in good and bad ways. They are essential fats and the other is storage fat, let see what they really mean.
- Essential fat implies the positive fat that is required for the normal functioning of the body. It is mainly stored in muscles, organs, bone marrows and central nervous system in small amounts. Men carry 3% of the essential fats while women carry a higher percentage that is 12%. It is all because their essential fats also include some other specific organs like breast, pelvis, sex-organs, hips and thighs that men usually don’t have or carry in small amount. Most of the sex-specific fat is termed dangerous for normal reproduction.
- Storage fat is the one which is gathered underneath our skin, in our muscles and in different parts of our body. Our internal body organs are also protected by this type of fat which is layered upon these organs just to protect them from any sort of injuries. Men and women both can carry similar amount of storage fat.
Other than playing a positive role to protect your body, this storage fat can become a form of danger for you if its percentage increases drastically in your body. Most storage fat in your body has a tendency to expand but the amount of time it takes to expands depends upon the person consuming saturated and unsaturated fats in his body or if he doesn’t have the heart to burnout those extra pounds that he has gained because of increased fat. If too much storage fat is dangerous for your health than too little can also cause you some health issues. The percentage of storage fat varies from gender to gender and age to age. The most normal amount of fat for men is 8-19% while women can carry up to 21-35% of storage fat in their body.
Because of our disturbed diet, junk food, inorganic food products and consumption of carbonated drinks, our body mass is increasing and it is all because of the increased storage fat in our body. These factors literally increase the harmful fat in our body that can lead to some serious consequences. These calorie dense foods when consumed will increase the percentage of fat in your body and will lessen the muscle. Heart attacks, strokes, arthritis and many other diseases are the most common examples of increased fat over our special organs. This excess fat lets the organ stop functioning or they just make them to function improperly.
If you are really looking for how to lose weight fast and get rid of this kind of destructive fat, one has to change his or her lifestyle. Exercise, proper diet, and detoxification can enable you to burnout those extra calories that are not required in your daily consumption. You should definitely increase your water intake as well because drinking more water can not only help you in losing weight fast but there are also many more benefits of drinking water. You just have to make yourself active and start following a weight loss regime. Get into shape this year and shock the world. We are here to provide you a wide list of fat burning foods that are going to help you out in losing this big belly.
- 42. Healthy Eggs
- 41. Low Fat Dairy Products
- 40. Flax Seeds
- 39. Blueberries
- 38. Turkey Breast
- 37. Greek Yogurt
- 36. Salmon
- 35. Organic Apple Cider Vinegar
- 34. Green Tea
- 33. Cinnamon
- 32. Avocado
- 31. Cantaloupes
- 30. Soup Surprise
- 29. Olive Oil
- 28. Asparagus
- 27. Peanut Butter
- 26. Broccoli
- 25. Spinach
- 24. Pears
- 23. Green Apples
- 22. Cucumbers
- 21. Whole Wheat Bread
- 20. Hot Peppers
- 19. Lentils
- 18. Tomatoes
- 17. Mushrooms
- 16. Tuna
- 15. Pineapple
- 14. Egg Whites
- 13. Pine Nuts
- 12. Beans
- 11. Chicken Breast
- 10. Onions
- 9. Oatmeal
- 8. Bananas
- 7. Oranges
- 6. Organic Lean Meat
- 5. Quinoa
- 4. Sweet Potatoes
- 3. Apples
- 2. Nuts
- 1. Grapefruit
42. Healthy Eggs
Eggs are an excellent source of protein which is very efficient in burning fat. Protein is very good in burning calories as our body uses more energy in breaking down protein foods than other foods. Protein not only burns fat but also helps in muscle building. According to a study by the Journal of Nutrition, having two eggs in the breakfast provide 400 less calories than eating bagels.
41. Low Fat Dairy Products
Low fat dairy products are rich in vitamin D and calcium, which are very helpful in reducing fat and muscle building. According to researchers, low fat milk, yogurt and cheese are very good fat burning foods. Daily use of these foods in meals improves metabolism and increase weight loss twice as much than the people who don’t use them.
40. Flax Seeds
Flax seeds are one of the world’s healthiest foods. These seeds are composed of Omega-3s and fiber that helps you to reduce weight and maintain the shape of your body. When we talk about antioxidants the first thing that comes in our mind are fruits and vegetables but this is not all. They are not the only one which is antioxidant rich foods but flax seeds are. These contain some high amount of polyphenol antioxidants that are much higher in flax seeds as compared to many other fruits and vegetables. It also contains some good fatty acids that help to boost your metabolism and also fulfills the detoxification purpose. Intake of flax seeds can reduce the amount of bad cholesterol and becomes one of the superfoods that will help you to burnout the excess fat your body is carrying. The procedure of taking flax seeds is very simple.
- Take not more than a teaspoon of flax seeds with a glass of warm water.
- Sprinkle some of it on the food you are going to have for lunch or dinner.
One can seek some divine pleasure from this fruit along with many other health benefits. The most amazing thing about this fruit is that it helps to reduce weight which is not actually the weight itself but burns out fat. This beautiful fruit is filled with some colorful antioxidants that make its color more attractive. These antioxidants help to reduce access fat and gives energy on the other hand. These are also a great source of vitamin C, K and magnesium that helps to detoxify your body and get rids of the bad fat by suppressing it. Benefits of blueberries also contain fiber and copper that helps to retain the immune system and burns the extra fat and sugar. No one can resist the amazing flavor and taste of this delicious fruit.
- Try to eat plain berries without any additional sugar.
- You can also have these wonderful blueberries with some other fruits in a fruit salad.
- Avoid any sort of cream or sugar which are one of the purposes of excess fat.
NOTE: Try to have these fruits before having any main course.
38. Turkey Breast
Lean meat can be a source of energy for many people who are on a diet. If you want to lose some extra kilos and bulging fat from your tummy, then having turkey breast is the best option. This type of meat is way convenient to have in any kind of physical weakness as it is a good source of lean protein. People who are on no-carb or low-carb diet can have it cooked in different methods that suit your taste. If you are not taking carbohydrates then you can balance it out by taking this amazing lean meat. Other than the leg, meat from the breast part has fewer calories because it contains less fat. It is highly recommended to avoid red meat.
This is also best for the people who are doing fitness training and want to build up their muscles. It increases your metabolism and provides excess calories that you can burn out in one day. Turkey breast can be taken in boiled, steamed, baked or sautéed form. Avoid deep frying them as excess oil is another form of excess fat. Try it out with some raw vegetable salad as a sideline.
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37. Greek Yogurt
Some of the amazing dairy products really help out to increase ones metabolism and reduce fat. Greek yogurt is one healthy form of yogurt that is grabbing some extra attention to be used in food and is meant for special diet. This special form of yogurt contains high proteins and less sugar than the ordinary yogurt we eat. The protein helps to fulfill the desire to have extra food that enables one to reduce fat and still feel energetic.
Greek yogurt is one form of ordinary yogurt where all the excess water is trained out and it is also de-creamed to reduce those extra calories. It can be a best substitution to mayonnaise, sour cream, cream cheese and will help you to shed off those extra pounds and gaining fat. Follow these points to see how you can utilize Greek yogurt in your daily cooking.
- You can take Greek yogurt all alone and enjoy with a spoon. Do not add any sort of sugar if you are in a weight loss plan.
- Take some Greek yogurt and mix in some chopped fruits to indulge in the flavor along with working out on your calories.
- Greek yogurt can be used for baking purposes instead of ordinary yogurt, other fats and oil.
Salmon can be one good source of protein for your diet. It contains Omega-3 that can help to build a healthy diet. Salmon on the other hand is low in saturated fats, so one has to try and test first how it works for your body. If taking salmon helps you to reduce your weight then certainly its one good source of healthy diet for you. People sometimes don’t take it as one of the good source of diet, for them it seems to be quite fatty and must not be included in superfoods.
Being a good source of protein, salmon will keep you energized and above all its one healthy intake. There are loads of salmon recipes that can make it worth eating without the use of any extra fat. Steam it, bake it and have it.
35. Organic Apple Cider Vinegar
Organic apple cider vinegar can help you out in reducing excess weight. The enzymes present in this vinegar helps to stimulate the digestion system and make it to function fast and properly. Some very good and gradual weight loss results have been noted that makes it one of the best organic foods to get rid of those extra pounds.
Apple cider vinegar must not be consumed directly. The most recommended method is to dilute it with some water and drink it before every meal. It helps in the proper digestion of food so that your body can make use of proper nutrients this food is containing. One very big benefit of this vinegar is that it suppresses your appetite and helps you to become less hungry. In general it minimizes your food plan to one extent that will never let you go fat again. Have a look at some of the benefits of apple cider vinegar.
34. Green Tea
Green tea is labeled as the best antioxidant drink so far. Being an amazing detoxifying agent, it can also help you out to shed those extra kilos. It contains catechin which is a natural phenol and antioxidant that helps you to reduce weight and stay fit. Green tea increases the burning process of fat and calories and makes your day quite refreshing.
Green tea is a form of less refined tea, thus it retains its actual qualities. Its amazing qualities make it a superstar among all the superfoods. Green tea benefits are amazing and it should be consumed on the daily basis, as it refreshes your mind and body. If taken on regular basis it will cleanse out all the bad fat out of your body in a faster pace. For a healthy cup of green tea just boil some water and add green tea leaves. Simmer on low flame for few minutes and enjoy.
Cinnamon is nit just a spice but a miraculous weight losing agent. We cannot simply judge the power of cinnamon. It is not just used for baking and other cooking purposes but has many other amazing benefits. You just have to increase the intake of cinnamon on daily basis to start reducing your fat content. Taking a teaspoon full of cinnamon powder daily can show some amazing and fast results. Cinnamon basically regulates the blood glucose which helps to increase body energy. If you have more energetic, you can workout better which will result in shaping up your body.
The best property of cinnamon is that it maintains a proper blood sugar level which will reduce your food crazing and you will feel energetic the whole day. Never think of having cinnamon on your cinnamon rolls. Consume it plain or sprinkle it onto your diet food.
Avocado is an ideal fruit for slimming purpose. It has always been misunderstood by many people from quite a long time. It is used to be one of the main ingredients of many fast food chains which lead people with an impression that it contains fat and cannot be used as diet content. But research has proved everyone wrong. Avocado contains unsaturated fats that are also known as good fats. These fats actually help you lose those evil fats that are residing in your body. After consuming it people realized that their assumption about this fruit was wrong and it really helped them out in shedding that extra weight. Want to know how you can use this scrumptious fruit, and then follow these lovely steps to make some diet delicacies. a part from being one of the best fat burning foods Avocado oil for hair is considered one of the best oils for hair growth.
- Thinly slice some avocados and use them in sandwiches.
- Mash it up and use it as per your taste.
- Make a healthy shake by adding skimmed milk.
- Make avocado slices and enjoy it with some baked lean meat.
NOTE: Avoid any kind of added sugars as sugar is not meant for diet.
When you look at this melon, you think for a second that is this going to help me lose weight? This sweet and tempting fruit is no doubt one natural produce but the help it offers is just unbelievable. Some people say that they burn out more calories regarding what it contains. The sweet and soft taste is difficult to resist, thereby one can enjoy the taste as well as lose some weight. You can easily add a cantaloupe in your list of food which you would like to have while having a special weight loss diet. No doubt it is sweet, but it’s not at all high in calories the way other fruits are.
Cantaloupes also have fiber that helps to stimulate your digestive system which makes the bowel movement easy, thus another major factor to shed some of the weight. You can simply have it as a major part of a fruit salad with other diet conscious fruits like strawberries, apples, honeydew or you can simple tweak and eat some of it alone.
30. Soup Surprise
If you don’t feel like eating those superfoods raw or plain cooked then do one thing, soup them up. This way they will be more edible and their benefits will double. Having a soup can be one of the best options of weight loss regime. It helps to improve your digestion and you can combine different foods to make one grand soup dish filled with vitamin, minerals and proteins.
Soup is just like a surprise in your mouth. You don’t know what flavors are going to tickle your taste buds. You can have some soup as a starter or make it as a main course with some lavish ingredients. Make sure you are not using any high-calorie foods to make your favorite soup. Try to chop the ingredients as small as possible as they will become mushy and easy to digest. If you are planning a soup diet then keep in mind a few points.
- Don’t try to over spice your soup as it may be harmful to your stomach.
- Add reasonable salt; keep it a little less because excess salt is one bad reason of increased weight.
- Don’t add any type of corn flour to your soup, its all carbohydrates and filled with calories.
- Avoid adding cream at the top, making it rich will spoil your diet regime.
29. Olive Oil
Olive oil can be one possible replacement for many salad dressings and cooking oils which are considered bad fats. Being a member of unsaturated fats, it helps to reduce weight and forms a healthy eating style. It balances your diet and gives a clean finish, giving you an opportunity to shed those extra pounds. Most of the Mediterranean diet involves the use of olive oil that’s why it is gaining popularity world over.
Get yourself use to this amazing substitution that can change your boring and bulky lifestyle. Start cooking all your meals in olive oil to make then easy and fresh. Using more olive oil in your life can be extremely beneficial. Use the oil in desired quantity, as an excess of everything is bad.
- Drizzle some of the olive oil on your favourite salad.
- Sauté you meat in few spoons of love oil.
- Make an olive oil vegetable dressing.
- Try some amazing Mediterranean dishes using olive oil.
Asparagus is a multi-variant vegetable that functions in different ways. It can show many positive effects on the body, and each effect plays a positive role in helping you to lose some of that extra weight. The very first thing it does is in helping your body to cleanse out bad toxins and other harmful wastes. It stimulates your digestive system and keeps the healthy bacteria in your gut. Being one of the superfoods, it is loaded with some healthy vitamins and minerals that will help you to grow healthy and fit.
Dietitians always recommend a portion of asparagus to be taken on the daily basis. It also tastes well and is popular among people who love to follow certain diet plans. Cooking asparagus is quite easy, you can just steam or sauté them in little olive oil. Season them with salt and spices and enjoy a scrumptious appetizer just before your main meal. Eating asparagus as an appetizer will fill your stomach more than 50% which will suppress your hunger and your wish for a huge main course will be over.
27. Peanut Butter
As the name suggests, peanut butter seems to be a heavy and unhealthy form of food. But you are wrong; it is one of the specially mentioned foods that carry some amazing good fats. These good fats help to lose excess fat in our body. This superfood has an amazing taste and it also fills your appetite letting you not to crave for anything else. Many dieticians recommend peanut butter during Abs diet like it can be taken in the form of smoothies or just simply scoop it up and eat.
Almond butter is another good option of good fat that can provide some rich creamy goodness and will help to lose some of your fat. But this kind of butter is quite expensive and this is also high on calorie. Always try to opt for organic peanut stuff that will help you in a positive way. Do you know how to consume this goodness?
- Make a peanut butter and skimmed milk smoothie.
- Apply little peanut butter on the whole wheat slice and enjoy.
- Try it as a dip with some of your favorite diet-assisting fruits.
- Scoop out a spoon and just indulge.
Broccoli seems one of the most boring and tasteless vegetable but the wonder it shows inside you are just unbelievable. Broccoli is seemingly listed in the list of weight losing foods. People are unaware about the fact that consumption of these green vegetables on the daily basis can reduce a lot of weight. Our mothers have been telling us the benefits of this amazing food but we just use to ignore it as for us it was quite boring to have.
Broccoli is one healthy superfood that is good for you and helps you to shed that extra fat. When you eat broccoli it fills your appetite but that’s not enough, it is loaded with lots of amazing nutrients for your nourishment. It also carries fiber that keeps you energetic and fit. Try some of the steamed broccoli treats; it will surely help you to reduce inches from your waist. Avoid having deep fried broccoli, it is not at all meant for a weight loss diet plan.
This leafy green vegetable can be the one good reason of having a special diet. This amazing vegetable contains iron, oxalates, proteins, vitamins, magnesium and many other healthy minerals that are the main purpose of being listed in the superfoods. One can have a spinach diet to burn out those extra calories. These minerals provide energy and stimulate the metabolism that helps to reduce weight. Spinach can be enjoyed in different forms for example:
- In salads, with different vegetables along with little olive oil dressing.
- Spinach smoothie can also work out well.
- In the form of a healthy soup.
- Or its puree can be used in different authentic dishes.
This vegetable basically fills your stomach that limits your appetite for rest of the day. As the calorie count is low, you will be consuming much but the outcome will be effective. Try to get some organic spinach which works fast and gives a healthy result. Ordinary spinach can pick up a lot of chemicals from the farm.
Pears are often known as the fruit of poor. Whenever you overlook a pear, it just looks like a lost brother of an apple. They share quite similar properties and benefits. They have their own unique taste and flavor that can be refreshing most of the time. The amazing properties of this fruit help you to lose weight and retain a beautiful body shape. Being filled with fiber this God gifted fruit can fill up your appetite if you take it before a heavy meal, thus helps you to eat less and lose more. It carries quite a more amount of fiber than apples and other fruits, making it one of the best to be taken during a certain diet plan.
If you are planning a nice diet regime and want to add some fruits, then pear is the one you can go for without any fear of gaining any calories from it. This refreshing antioxidant fruit is also loaded with important vitamins, minerals and iron that provides energy for the whole day. Pears can be prepared with different recipes that flood out some excellent results. Let us guide you to how you can have them on the daily basis.
- Slice up some pears and have them raw.
- Chop them and mix it in a bowl of healthy fruit salad.
- Pears can also be slightly cooked on low flame with little olive oil, pepper and salt.
- You can also enjoy pear juice mixed with some of the apple juice.
23. Green Apples
Green apples have their own distinctive properties. Being part of the apple family, it is considered one of the healthiest fruit in the world. It is also known as Grammy Smith; sadly it is not a natural form of apple but an apple cultivar. Cultivars are fruits and vegetables from the plant or group of plants that are selected for some specific characteristic and are possibly maintained through propagation.
Grammy Smith green apple are very high in antioxidant activities and they boost your immune system by generating maximum number of phenols among the other apple breeds. Phenols are one healthy component that stimulate your digestive system and gives your true energy. They work more miraculously when eaten raw with the skin. This way they will provide an efficient source of antioxidants for your body. These green apples have inherited the property of carrying very low calories and high fiber and potassium that is best for human health and fitness. Make a routine to have an apple a day because an apple a day keeps the doctor away.
Cucumber is one of the healthiest and low-calorie vegetable in the world. It is well known for being one of the best antioxidant suppliers. This natural vegetable has some amazing antioxidant and anti-inflammatory properties that give some countless health benefits. It is also loading with refreshing vitamin C and magnesium to boost up some energy. It is also known as a zero calorie vegetable as most of its content is based on water.
Like other vegetables, cucumber has not given that form of fame which others have stolen as in health benefits. But this extremely cultivated food is packed with some unique nutrients. It contains a list of phytonutrients such as lignans, cucurbitacins and flavonoids which provide us some valuable anti-inflammatory, antioxidant and anti-cancer rejuvenation. It is always recommended to have cucumber with the skin and properly washed. It can also be a good source of hydration and refreshment.
21. Whole Wheat Bread
Whole-wheat bread or you can say whole-meal bread is a form of bread that is made from partially or completely processed whole wheat grains or flour. It is commonly called as brown bread or bran bread worldwide. Completely processed white flour bread is high in calories and thus gives fewer benefits. Whereas whole-wheat bread is low in calories and loaded with some of the basic components like magnesium, iron, copper, manganese and pantothenic acid. This list of components provide you utmost energy and it also stimulates your digestive system in a properly and regular way.
The research has shown that people who have whole-wheat bread in their daily routine weigh less than the people having white bread. Research also shows that women taking high-fiber whole-wheat bread are more energetic and fit. This sort of bread also reduces the risk of metabolic syndrome that can turn severe with the passage of time. Having brown bread on the daily basis can be a bit boring, but let us make it a super exciting meal with some of the following tips:
- Try this bread in the form of a sandwich with some green vegetables like salad leaf, cucumbers and olives.
- Make a low-carb bread pudding to indulge sometimes.
- Have it plainly with a cup of tea.
- Try it with a low-fat jam.
- Eat it with some fruits and nuts.
NOTE: Try to avoid any sorts of cream and spreads.
20. Hot Peppers
If you are on a diet and you just want to spice up your meal then why not trying some hot peppers. Hot peppers can help you in burning out those extra pounds. Peppers like jalapenos, habaneros and chipotles actually work well on your body and provide a zing to your diet dishes. These peppers contain capsaicin that provides endless benefits and ways to lose weight. The spice in these peppers is also termed as a healthy spice that helps you to maintain a healthy and tasty lifestyle.
Hot peppers are a good source of vitamin C that works as an excellent antioxidant. It also contains zero cholesterol and zero saturated fat that makes it one of the most favorite capsicums to have it in a diet plan. It is also filled with sodium, potassium, proteins and important vitamins that help to boost your system and provides energy. Some people like to have raw hot peppers, but it is better to take them cooked or steamed in any shape.
Lentils are gaining popularity these days as one of the healthiest food around. This high-fiber food helps you to lose weight and fills your appetite. You feel less hungry between the meals and thus still feel energetic. Lentils are basically edible pulses that must be cooked properly before eating. The calorie count is quite less in each portion and it contains zero saturated fat and cholesterol. It also contains proteins, potassium, iron and magnesium that are also very important for one’s health. These also help to balance the blood sugar and are a good source of energy.
It works best for the people who are vegetarian as it is a good source of dietary protein and can be a good replacement of any type of meat. It also keeps your cholesterol in control and helps to digest carbs efficiently. Lentils are never taken raw; they must be cooked in different ways to suit your desired taste.
- Prepare a lentil soup and enjoy it with some slice of whole-wheat bread.
- Add some meat to your lentils and make a low-calorie and oil free stew.
- Add some dietary vegetables to your lentil dish and enjoy the refreshing taste.
If you want to get some long term benefits in your diet then always opt for this fruit. Yes, a tomato is a fruit, not a vegetable. It has some tons of beneficial contents that will help you in reducing your outrageous weight and tries to maintain it. Tomato is a low calorie dietary food that gives you full energy and the hidden fiber keeps you motivated.
The nutritional value of tomatoes is very high. They contain minute amount of calories with zero% saturated fats and cholesterol. They are a good source of potassium that boosts your everyday energy. It also contains a good amount of Vitamin C that is well known for its detoxifying properties and cleansing of unwanted toxins and waste. Some people like to enjoy raw tomatoes like a fruit, but it can be cooked according to your flavor and taste. Try to avoid cream of tomato soup, remember you are following a diet plan. Consume it in a way that will burn your extra calories and will encourage your fitness.
Mushrooms are a good source of energy. They are enriched with some very important nutrients that enhance your metabolism and keep you energetic the whole day. It is also packed with some very special vitamins that are a very helpful source to lose weight. Avoid having tinned mushrooms as they have lost their natural nutrition and they are no longer healthy for you.
Tuna is a form of finfish that is found in saltwater lakes. It is a very good source of Omega-3 fatty acids that helps you to burnout extra calories of the day. This special seafood is quite promising and filled with some extra nutrients. It is a major source of protein that keeps you healthy and fit. The protein added diet can be very helpful as these can utilize a good amount of your stomach, keeping you filled for the rest of your day. It also contains vitamin A and B-12 that are good for your bones.
Never ever try to have canned tuna when you are planning a proper diet because canned tuna is low in Omega-3 and other nutrients due to high processing.
- Tuna can be enjoyed freshly cooked with some vegetables.
- It can be a good part of a whole-wheat bread sandwich.
- Pan-fry some of it with very little olive oil to enjoy its scrumptious taste.
- You can also enjoy bits and pieces of tuna in a salad.
Pineapple is a tropical fruit that can be one heck of a delicacy. It is a low-calorie and zero cholesterol fruit that can make your salads and dishes delightful even if you are planning a diet dish. Its gentle juices and tropical flavor balances your sweet craving. Raw pineapple is an amazing source of vitamin C and manganese. These are the main contents that make this fruit popular. Being citric in nature, pineapple can be used extensively in a diet regime and will help you to lose weight. It also helps to hydrate and refresh your complete body.
- Eat raw sliced pineapples as a refreshing meal.
- Chunk it and toss it up in a fruit salad.
- You can pineapple chunks is soups and as a pizza topping.
- You can also enjoy pineapple chunks cooked with some meat.
14. Egg Whites
An egg is another major source of great energy. As this dairy product is packed with tremendous protein and calcium, eating this will energize your morning and you will feel healthy the whole day. There is always a debate going on that whether to eat egg yolk when you are on a diet or not. But an egg is an egg, it is complete energy. People usually avoid yolk because it is high on cholesterol and carries more calories. So they prefer eating the white part which is nutritional yet low on calories.
Egg whites also supply a good amount of sodium and potassium to your body. Overall we can say that egg whites can be a good replacement for any type of protein related foods. You can have them in breakfast in order to start a healthy day. There are many egg recipes that can be followed efficiently, they can be poached, boiled or scrambled as your mood desires.
13. Pine Nuts
A healthy eating is always a happy eating. Pine nuts are basically edible seeds from the pine tree. These are enriched with phytonutrients that keeps you full and suppresses your hunger. That is why you should not add any of the diet chemical pills that are meant for the same thing. Pine nuts are a good source of potassium, carbohydrates, proteins and fiber. They also contain a good quantity of iron and magnesium that energizes your body and helps it to lose some weight. You just have to take few grams before starting a meal.
Being a little high in calories and good in taste, one doesn’t realize that how much he is consuming it without any notice. Always keep in mind the calorie count before having nuts as they are always high on calories. But then they can keep you away from many other junkies.
Beans can be an excellent source for a low-carb diet regime. Being a potential source of protein they can be helpful to control your blood sugar and keep you energetic by stimulating your digestive system. Always try to take beans as a sideline; these can be good to fill up your plate and your tummy as well. Keep in mind that being a good source of energy; these are very gaseous foods that can cause stomach and digestion problem. You can follow many scrumptious recipes of beans that can be quite effective for your diet.
- Boil some red or black beans and have them with meat.
- If you’re not in a mode to have meat, then toss them with some vegetables.
- You can try out an easy bean soup for your supper.
- You can also go for an oil-free bean stew which can have it with a cup of steamed rice.
11. Chicken Breast
If you are not a vegetable fan and there is no other option left, then go for some chicken breast diet treat that will give you a good dose of energy. Often dieters and many fitness freaks opt for chicken breast because it contains high proteins, low-calories and less fat. Chicken is one of the most favorite meats in the world around. People like to consume this meat on the daily basis as it can be a complete meal. While you are following a certain diet regime always opt for chicken breast rather than leg because leg contains a high amount of calories and fat both.
There are many options in which chicken can be easily utilized and the meal can be made more delicious to eat. The best options are:
- Use steamed chicken in some vegetable salad.
- Make a whole-wheat bread chicken sandwich.
- Make some chicken soup with vegetables.
- Grill some chicken breasts with light marination.
- Bake some of the chicken breast pieces in oven.
Do you really think you will have onions as one of your diet foods? Will it give you the space to shape up your body and lose some weight? If you are thinking that way then you are right. Onions can also show some miracles in your diet. Onions contain flavonoids that are very beneficial for the overall health of your body. It is mostly found in the most outer skin of an onion, so it is better not to over-peel onion because in this way it will lose most of the flavonoids. The polyphenol content of onions are very high as expected, this helps us to control our cholesterol and sugar level.
Onions are rich in sulfur like garlic and many other ground vegetables but they carry a very pungent smell that is quite annoying. It is also know for its cardiovascular benefits where it plays a very important role. Eating onions reduces any clogs and clots in your blood, making them easy to pass through your veins and arteries, thus you will be safe from many heart diseases. Some people prefer having raw sliced onions with their meals and salads. It is also used extensively in Asian, European and Mediterranean cooking.
Oatmeal can be a good form of diet for health conscious people. It can work best for a weight loss strategy and the fiber which it contains will boost our metabolism which will keep us quite fuller for the day. People who tend to lose too much weight can make a daily routine by having a bowl of oatmeal with some chopped fruits. This way it will work on your body positively and will provide good source of energy.
Oats also contains antioxidants and minerals that help you to kill the good amount of toxins out of your body. Other than dietary issues if you are willing to control your cholesterol level then having oats can be one best option for you.
Banana is the healthiest and the most favorite fruit around the world. Being loaded with potassium, it is considered to be best diet fruit ever with divine sweet taste and some extra benefits. Banana can be a complete part of your meal. You can plan a clean and pure banana diet for five days where you just eat bananas with a glass of milk. This food plan helps you to reduce weight quicker and easier. You just have to stick to you plan and be motivated. Being a versatile fruit, bananas are very easy to incorporate in our daily diet.
- You can slice up some bananas and toss them in your bowl of oatmeal.
- Make a sugarless banana smoothie that can be a good replacement of your afternoon meal.
- Peel and eat them like that.
- Slice some of the bananas and enjoy them with chopped dietary fruits and nuts.
Let us think of having some oranges straight from the farm? This will be a dream come true for many people out there. Oranges are citrus fruits that are filled with vitamin C. This vitamin C will help you to retain your optimal level. One planning to have oranges during their diet must also be concerned about the amount of sugar it carries. This sugar has the tendency to turn into fat if not burnt properly. Oranges are usually good in sugar but their calorie count is quite low. That’s why it is advised that whenever you eat oranges during a diet regime, always take some time to burn them properly. Keep your level of hunger moderate for whatever food you eat, as excess of everything is bad.
6. Organic Lean Meat
Lean meats are packed with proteins exclusive of all the fat it carries. But you have to be sure that you opt for organic one, if you are willing to lose some weight. In case of ordinary conventional meat, they are injecting hormones and antibiotics in cows and another farm animal. This is the meat we generally eat in our daily life which will affect our weight loss plans.
Organic meat carries the same amount of nutrients as ordinary meat, but it is always better to go for something that is clean and natural. If you are unable to find organic meat in your area, then go for any grass fed or pure-natural meat. The best lean meats you can have are from chicken or turkey but you can also opt for beef, in case you want change of flavor.
Don’t wait for your next diet plan, just try them and feel the difference they can create in your body. It will make you feel fuller and you will still consume fewer calories. Follow some of the amazing tips to enjoy quinoa as a good source of complete meal.
- Boil some quinoas and mix them in the salad.
- You can directly boil them in milk and enjoy with a teaspoon of honey.
- You can also try some delicious baked quinoa cakes.
- Try adding them if you are craving for something light in sweets.
4. Sweet Potatoes
As the name suggests, sweet potatoes seem to be some very heavy and sugary delight, but apparently we are wrong. This has been used as a major weight loss food by many international celebrities and it has really worked. Like ordinary potatoes these sweet ones have fewer calories and the fiber and carbohydrates it contains helps you to stay fuller between the daily meals.
Whenever you are planning a diet chart does keep this amazing food in your list just to give your taste buds a little change of flavor. Never underestimate this root vegetable as if it is taken properly can show some wonders on your body and on your life. Follow a simple technique of boiling them up and mash it with some skimmed milk to enjoy some spoon full of sweet potatoes.
Being a high fiber fruit, apple is one desirable food that can be eaten without any tension during your weight loss plan. Their sweet nature can help you overcome your sweet cravings and that’s why we see them used in many tempting desserts. But this is not the case; their sweetness is friendly and will not affect your weight and body. Apples are quite low in calories, fat and other minerals. They are a good source of iron that keeps adults as well as children energetic and healthy.
The fiber in apple keeps you full and suppresses your appetite. You can have an apple a day and follow this routine in order to keep yourself fit and healthy. This amazing fruit also helps in the digestive system and tries to keep it clean. Always try to opt for organic apples, as they are more nutritious than the ordinary ones and you can eat them without peeling off their skin.
Nuts are the one amazing food that is highly recommended by dieticians to have them during a weight loss program. Nuts are one favorite food of many vegetarians and Paleo followers. There is not even one diet plan that says no to this healthy food. You get them straight from the earth and a little handful of raw organic nuts like walnuts, almonds, pecans or cashew nuts can change the way you look at your diet. These nuts can keep you fuller for a long time as the oil in these nuts keep you hydrated and filled up. If anyone is not interested in having these raw nuts, then they can follow an easier method.
- Chop some handful of nuts and sprinkle them onto you main dishes.
- Make a healthy smoothie by blending some nut with skimmed milk.
- Why not having these amazing dietary chopped roughly with a bowl of fruits.
- You can mix some honey with chopped nuts to make an appetizing dessert.
Get yourself an early morning routine of having half a grapefruit empty stomach. This method helps you to detoxify your body by getting rid of bad toxins and it also helps in losing some precious weight. Because of its tangy flavor, many people hesitate to buy this fruit and cut them off from their shopping list. Many clinical studies have shown the amazing results of a grapefruit when taken during a weight loss regime.
Being a natural source of vitamin C, this fruit will boost up your energy and will let you metabolism function properly. Grapefruits are also known as blood fruits as they are very help to rejuvenate your blood and controls your blood sugar level. If you don’t like to have it raw then juice it up and gulp the pulp along with juice. Never ignore the pulp as there are many nutrients that are hiding behind it and can be beneficial for your health and fitness.
- Always look for organic food and try to keep them in the list of your diet plan.
- Keep yourself hydrated because the more water you drink, more are the chances you will lose weight.
- Take a cup of plain coffee without sugar and milk. This will also help you out in reducing those extra kilos.
- Always cut the fruits in small pieces and chew them properly, so that they get digested quickly and easily.
- Always prefer the freshness of fruits.
- Keep a portion of healthy meat in your daily diet plan.
- Try to cook the food wherever it so required, rather than having them raw.
- Don’t keep fruits and vegetables in refrigeration for too long. This will reduce the level of nutrients in your fresh food.
- Avoid using oil in any of the dishes you make for weight loss purposes. If you are really willing to use then use a teaspoon of olive oil just to glaze the dish.
- Avoid using white sugar to your diet. It is extremely harmful and will spoil the complete diet plan.
- Don’t try to mix your fruit salads with cream, as cream is a form of excessive fat.
- Use skimmed milk instead of full cream milk.
- Avoid canned food.
- Do not think that if something is less in calories so we can have it more. Excess of everything is bad.
- Do not eat fruits with their seeds. These seeds can later cause problems in your functional organs.
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