Use these ten foods in your diet to support fat loss and get the physique you desire. Including these foods in a balanced whole food diet that is high in protein, contains an array of healthy fats, and includes a smart approach to carbs will help you get and stay lean, while feeling energized and motivated throughout the day.
Eggs provide a wealth of amino acids that are used by the body to repair muscle tissue. This means eggs are great for minimizing hunger and they’re a valuable protein source for athletes, who need optimal recovery from training for peak performance.
Food scientists have called avocados a powerful anti-obesity food. Packed with healthy fats and anti-inflammatory nutrients, avocados are delicious and satiating to keep blood sugar steady and hunger in check.
#3: Swiss & Rainbow Chard
Chard is a nutrient packed leafy green vegetable that is used in Turkey to treat diabetes because it allows the body to metabolize carbohydrates efficiently for steady blood sugar and greater satiety. Sauté it with ginger and coconut oil for one of the most fat-loss friendly dishes on the planet.
#4: Nuts: Walnuts & Almonds
Nuts are high in antioxidants, protein, fiber, and healthy fats. Research shows that supplementing the diet with them can significantly improve body composition. They not only increase the metabolic response to eating, but they increase feelings of satiety and blunt hunger. For example, the hormone leptin has been found to be higher in people who eat nuts daily.
#5: Whey Protein
Whey protein is arguably one of the best fat loss, muscle building foods and it has some pretty amazing therapeutic benefits. Scientists are using it in the clinical setting to fight diabetes, stimulate mitochondrial activity, reduce blood pressure, fix your gut, prevent muscle loss in the elderly, treat cancer, and improve bone health.
#6: Berries: Blueberries, Strawberries & Raspberries
Besides being delicious, berries are great for fat loss because they contain fiber, antioxidants, and have been shown to blunt the amount of insulin the body produces in response to high-carbohydrate foods. Raspberries, in particular, contain a unique antioxidant called ellagitannins that have been shown to improve the brain’s sensitivity to leptin, making you feel less hungry.
Halibut has the highest protein content per gram of all fish, weighing in with a whopping dose of 30 grams per 4 oz. serving, which will maximally stimulate protein synthesis for a better metabolism throughout the day.
Besides being rich in protein with around 25 grams per serving, yogurt provides beneficial bacteria for a healthy gut. Go Greek for nearly double the protein content and opt for versions without the fat removed for the greatest nutritional and hunger-reducing punch.
Vinegar aids the body in storing carbohydrates as muscle glycogen rather than s as fat. In addition, studies show eating vinegar as a seasoning with meals can improve pancreatic function, and lower the insulin response to carbs. Even if you just add vinegar to your salad or cruciferous vegetables, it can lower the insulin response to your whole meal, leading to a more moderate elevation in blood sugar.
#10: Broccoli & Cruciferous Vegetables
The high-fiber content in the cruciferous vegetables like broccoli and cauliflower delay carbohydrate absorption for a more favorable glucose response. They also help the body eliminate excess estrogen—both naturally occurring and chemical estrogens such as BPA. Chemical estrogens such as BPA are consistently associated with higher body fat percentage in studies.