10 Nov Top 20 Low Carb Fat Burning Superfoods
Top 20 Low Carb Fat Burning Superfoods
Burning fat isn’t the easiest thing in the world to do so you need all of the help you can get to slim down and tone-up. Most nutritionists and trainers will tell you that 80% of your results will come from your diet. So it makes sense to fuel your body with the nutrients it needs to get the job done. One of the best ways to do that is to incorporate specific superfoods that can help to rev your metabolism and burn that stubborn fat.
What is a superfood? There is no exact scientific definition for superfoods, but they are generally accepted as foods that contain high amounts of vitamins and minerals needed by the body to function. They are also known as good sources of antioxidants that help protect the body against cell damage and the progression of debilitating diseases.
Different superfoods work differently. While some help to keep your extra weight off by filling your stomach with nutrient dense calories and fiber, others help boost your metabolism by helping you build lean muscle.
Another action of superfoods for weight loss is that they provide the body with extra energy to sustain daily activities. This will help to keep you energized and motivated to complete the workouts necessary to achieve your fitness goals
Avocados may contain a lot of fat but these are mono-saturated fats that help curb hunger and increase satiety. This fruit is rich in L-carnitine that can metabolize fat cells. It also contains ample amounts of insoluble and soluble fiber that impede hunger. In a study published in the Journal of Nutrition, researchers found that people who ate half of a fresh avocado fruit increased their satiety level by as much as 26%.
Blueberries contain soluble fiber so they help you feel full for longer periods of time. This makes them a great choice when trying to lose weight. With high amounts of manganese, it also helps in the metabolism of fats, carbohydrates, and proteins. In a study from the University of Michigan Cardiovascular Center, it showed that the polyphenols in blueberries are effective in reducing belly fat and other metabolic syndromes like diabetes. Enjoy some for breakfast or snack and see the results in a few weeks.
- Green Tea
Instead of drinking coffee, substitute it with green tea. A 2009 study published in the Journal of Obesity noted that green tea contains a compound called epigallocatechin-3-gallate (EGCG) which is an antioxidant that boosts the metabolism of the body. In a recent study by the Pennsylvania State University researchers, found that the EGCG in green tea also restricts the body’s fat absorption. This means that the fat is utilized by the body instead of being stored in the cells. To get the fat loss benefits of green tea, consuming two cups daily is recommended.
Almonds are not only rich in fiber and protein, but also in mono-saturated fats that are important for weight loss. They also contain zinc and Vitamin B to help curb any cravings for sugar. The best news – recent studies have shown that eating almonds can help you burn belly fat!
Salmon is a type of cold-water fish that helps to boost your metabolism. It also contains high amounts of Omega-3 fatty acids that provide protection against cardiovascular diseases. Moreover, it contains a lot of protein to help build muscle for efficient fat-burning. Experts recommend eating three servings of salmon every week.
Flaxseeds are a rich source of Omega-3 fatty acids – a very healthy kind of fat. It also contains a high amount of dietary fiber which is important for weight loss. In a study conducted in 2013 and published in the European Journal for Clinical Nutrition, it reported that Omega-3 helps prevent the onset of obesity. Experts recommend consuming 2.5 grams of flaxseed to help suppress the appetite longer. You can eat flaxseed straight from the container or you can sprinkle it on your juice, smoothie, or soups.
Tomatoes contain a fat-burning compound called 9-oxo-ODA (octadecadienoic) which is found in red fruits. It also contains lycopene and beta-carotene that can help in reducing stubborn belly fat. Tomatoes are also low in calorie and high in fiber which makes it a filling fat-burning superfood. With that said eat tomatoes in moderation as the net carbs can be quite high.
- Hot Peppers
Hot peppers or chilies like jalapenos and habaneros do not only add spice to your food, but also help you lose weight. They contain capsaicin which is a compound that helps increase metabolism so that you can speed up the conversion of belly fat to energy. Aside from weight loss, hot peppers also have the potential to prevent stomach problems like ulcers as they have antibacterial properties.
- Raw Apple Cider Vinegar
There is a lot of buzz about raw apple cider vinegar and weight loss. Enzymes found in ACV helps in the digestion of food as well as regulate the blood glucose level. To get the most benefit, consume raw ACV that contains floating debris called “mother” as it contains live probiotics. You can add ACV to your salad or drink a spoonful of it 30 minutes before your meals.
Cinnamon can be used for so much more than baking. Studies show that consumption of one tablespoon of cinnamon can help regulate blood sugar levels. Maintaining a good blood sugar level is important for weight loss because it affects your hunger, cravings, and energy.
- Pine nuts
Pine nuts contain compounds that can suppress the appetite by working against the hunger hormone ghrelin. It also contains good fatty acids that help break down stubborn belly fat. Researchers noted, however, that pine nuts are high in calories so consuming a half of an ounce daily is enough to see benefits without it sabotaging your diet efforts.
Whether it is crimini, portabella or shiitake, mushrooms are very low in calories and fat. They also contain potassium, which is necessary for improved blood pressure and blood sugar regulation. It is also essential for good muscle function. It is a great alternative for those who want to avoid eating meat.
- Coconut Oil
A tablespoon of coconut oil has 14 grams of saturated fat. Recent studies show that the saturated fat – lauric acid–in coconut oil is a medium-chain fatty acid (MCFA) which is easily digested by the body and converted into energy. In a study conducted by the University of Geneva, human subjects who consumed two tablespoons of coconut oil lose 120 calories per day.
Through the years, eggs got a bad reputation as a high cholesterol food. However, recent studies found that eggs contain healthy fats and good cholesterol. They are also good sources of lean protein that can help burn fat throughout the day. They are a good source of nutrition to include in your fat burning meal plan.
- Olive Oil
Olive oil, unlike coconut oil, does not contain MCFA but it contains high density lipoproteins (HDL) or good cholesterol. It also has potent anti-inflammatory benefits which can benefit anyone struggling with diseases like fibromyalgia, diabetes, skin problems and obesity. You can use olive oils in salad dressings or in cooking food.
- Chicken Breast
Lean chicken breasts are high in quality protein which can help you build lean muscle. This superfood is a must if you are doing strength training.
- Greek Yogurt
Unlike regular yogurt, Greek yogurt contains higher amounts of protein and less sugar thus providing you with the necessary amino acids for muscle building. You can use it as an alternative to other toppings and it can be used to whip up many different tasty desserts. Just make sure you check the labels for sugar as you want to keep the carbs to the lowest brands.
Broccoli is low in calories but high in nutrients and fiber thus it can aid in weight loss. The super nutrients in this veggie can also help to improve your body’s immune system. You can eat it boiled, steamed, roasted or even broiled!
Asparagus is a natural diuretic thus it can help rid the body of excess water – especially the dreaded belly bloat. It also helps eliminate the toxins causing inflammation and it is a good probiotic. Studies show that the general health of your gut bacteria can help regulate weight.
What makes kale a fat-burning superfood? It has high oxygen radical absorbance capacity which is the ability of food to fight free radicals. The high amount of antioxidants in kale can fight off inflammatory diseases including obesity. A cup of kale is equivalent to 33 calories and contains high amounts of vitamins and minerals. You can mix it to your smoothies or make salad out of it.
And there you have it, The Top 20 Low Carb Superfoods! Let us know what you think!