14 Fat-Busting Foods For A Healthier, Slimmer You
If you want to slim down and shed a couple of pounds, then you'll want to integrate exercise into your routine. However, you also have to reflect on what you consume and put into your body.
Experts have said that being fit is 20% exercise and 80% diet. This means the kind of food you consume plays a much more critical role in health and weight loss than physical activity. By replacing white rice, red meat, and other foods high in carbohydrates, fats, or sodium with healthier alternatives, you can make a big difference in your journey toward a slimmer version of yourself.
From fiber-rich leafy greens to cottage cheese that can boost your satiety, these fat-busting foods are sure to help you shed a couple of pounds.
Green, Leafy Vegetables
If you want to start your weight loss journey but don’t know where to begin, the best start is to add green, leafy vegetables to your diet. Spinach, kale, lettuce, and the like are all great options for burning belly fat.
Leafy greens are known to be packed full of fiber. This helps improve one’s metabolism and, ultimately, aids in burning fat.
Chicken Breast And Other Lean Meats
Though many people swear that going vegan or vegetarian is the best way to lose weight, some can’t give up their meat as their protein source. The good news is that many lean protein options can be helpful with weight loss.
Lean meat is a weight-loss-friendly food option because it’s high in protein and low in calories. You only need to know which protein sources are good for you and which are only good for cheat days.
Poultry, specifically skinless chicken, has less fat and more proteins than red meat. You may also opt for pork tenderloin instead of lamb or beef. Lastly, white-fleshed fish or fatty fish rich in omega-3 fatty acids, like salmon, are great options, too.
Eggs
Eggs are an excellent protein source. Plus, they’re very versatile and could easily be integrated into a calorie-controlled diet.
High-protein diets can enhance one’s metabolism through a process referred to as the thermic effect of food. With the help of eggs and other protein-rich foods, you can burn more calories compared to when you consume mostly carbs or fats.
Consider making a frittata if you’re bored with your usual fried or poached eggs. For more variety, you can also make a quiche, egg tacos, or Korean steamed eggs.
Cottage Cheese
Though cottage cheese is still a cheese, it’s actually very high in protein. In fact, a 2019 article from Healthline explains that one cup of low-fat cottage cheese contains 28 grams of protein with only 163 calories.
This means it’s a high-protein option that can make you feel fuller for longer. Plus, like eggs, it can also contribute to the thermic effect of food.
Fish
If you don’t like chicken or pork tenderloin, fish is another protein source you can consider. Whitefish or fatty fish rich in omega-3 fatty acids should be among the first ones you should add to your diet.
Like eggs and cottage cheese, fish is very high in protein. It’s also low in calories, especially compared to other protein options, like red meat. This makes it an excellent choice for those trying to reduce their overall calorie intake.
Chia Seeds
Chia seeds are great for gut health and an excellent addition to a diet if you want to lose weight. They’re also an excellent fiber source.
By adding more fiber to your diet, you bulk up your meals, making you feel fuller for longer. You also slow digestion and delay the release of glucose in your blood. In simpler terms, chia seeds can help curb your food cravings, which is necessary for losing and maintaining weight.
You can also consider adding chia seeds to cinnamon water. This will create a potent drink that can boost your metabolism, regulate your blood sugar, and help you lose weight.
Avocados
Avocados are fruits packed with healthy fats. These fats slow the emptying of your stomach, boosting satiety, meaning you become fuller for longer.
Aside from this, avocados prove that not all fat makes you gain weight. Consuming healthy fat, like avocado, can help you manage your weight and even promote weight loss.
A 2021 study by the University of Illinois Urbana-Champaign reveals that eating one avocado daily can help women redistribute belly fat, leading to a healthier profile. The study shows that women who included avocados in their daily diets reduced visceral abdominal fat, the hard-to-target fat associated with higher health risks.
Greek Yogurt
Greek yogurt is another protein-rich food option. Like cottage cheese, it can also boost satiety, so you're not returning to the kitchen as frequently.
It is also a great snack option that’s low in sugar. Because of its high protein content, it can help you lessen the amount of food you eat in main meals. It also has a combination of nutrients that are known to increase the levels of one’s appetite-suppressing hormones.
Beans And Legumes
Beans and legumes are excellent additions to one’s diet for various reasons. They’re low in calories but high in protein and fiber, and they’re also very versatile.
The fiber content in beans and legumes can help slow down digestion, which means that glucose is gradually released in the bloodstream instead of all at once. This allows you to maintain stable blood sugar levels, preventing sugar spikes or crashes, which are specifically relevant to diabetics.
They also contain lots of fiber, which acts as a prebiotic, promoting the growth of healthy gut bacteria. According to an article from ZOE, several gut bacteria are linked with lower weight and less belly fat.
Sweet Potatoes Alongside Other Root Vegetables
If you feel your meal is incomplete without carbs but still want to lose weight, then it’s high time you switch to root crops as a replacement. Root vegetables are great replacements for grains, like rice, as they are healthier and more nutritious carbohydrate options.
For example, eating sweet potatoes is known to boost metabolism and digestion. In the long run, this can promote better weight loss.
A hundred grams of rice contains around 244 kilocalories, while a hundred grams of bread has around 150 kilocalories. However, 100 grams of sweet potato only has 119 kilocalories, which proves that it’s an excellent substitute for your usual carbohydrate sources.
Pumpkin
Pumpkin is a very versatile vegetable. You can roast it, add it to a stir-fry vegetable dish, turn it into soup, or even make a pie out of it.
However, aside from its many uses, pumpkin is also a great vegetable to add to your diet if you want to lose weight. It is low in calories while high in fiber, which is a great combination for weight loss.
The fiber in it can help curb your appetite while encouraging regular bowel movements. It also helps reduce blood sugar and cholesterol levels, ultimately contributing to weight loss.
Nuts
Nuts are rich in both fiber and healthy fats. This makes them very filling, boosting your satiety.
Nuts make you less hungry for extended periods, ultimately pushing you to eat less. Due to this, nuts are considered one of the best snacks to munch on, especially if you’re trying to shed some pounds.
However, because of their high fat content, nuts are also high in calories. So, don’t eat too many of them, and try to balance your consumption. The best portion size is a small handful, around 30 grams.
Chickpeas
Chickpeas or garbanzo beans are another great addition to your diet. They’re very high in fiber while still being high in protein, effectively helping you lose weight.
They are known to slow digestion, improve satiety, and keep unhealthy calories at bay. When all of these work together, you can be sure you’ll be headed to a healthier you and shed a couple of kilograms along the way.
Quinoa
If you’re looking for a rice alternative, then opt for quinoa. These grains are rich in fiber and protein and can help increase metabolism.
In addition, quinoa has a low glycaemic index, especially compared to rice. This means it’s expected to have significantly less impact on blood sugars than other carbohydrates.
Read More From Things That Make People Go Aww — 16 Outdoor Adventures That Don't Feel Like Exercise
Staying healthy involves more than just hitting the gym — it’s about finding activities that make you excited to move. While exercise is essential, it doesn’t have to be boring or feel like a chore.
Imagine getting fit by playing backyard games, dancing, or even rock climbing. These activities not only help you stay active but also make the experience enjoyable.
