Five foods for faster fat loss

Let me tell you a secret – when it comes to losing fat, there are no quick fixes, miracle cures or magic diets or magic diet pills; you simply need to eat less, eat more healthily and move more. It takes time and perseverance to lose fat and get fit – but you knew that already didn’t you?!

That being said, there are several foods that can help magnify your efforts so you get better results than you might have done otherwise. Including these foods in your daily meals can give you an extra edge in the war against fat but only if you get on top and stay on top of your diet and exercise routine…

 

  1. Chicken and turkey

Chicken and turkey are two of the best fat fighting foods around. They’re high in protein but low in fat which makes them very valuable food for those of us looking to shed a few pounds. High-protein, low fat foods have what nutritionists call a high thermal effect. All this means is that foods like chicken and turkey significantly boost your metabolic rate. Yes – that’s right, eating these foods can boost your metabolism and help you burn fat – even when you are sleeping. As low fat foods, turkey and chicken are naturally low in calories too whereas beef, lamb and pork have similar amounts of protein, they have more fat and are therefore more calorically-dense. Chicken and turkey are very versatile and can be cooked in lots of different ways – just skip the fried chicken though will ya?!

 

  1. Cruciferous vegetables

Cruciferous means cross-like which describes the basic shape of these fat-flaying vegetables. Examples of cruciferous vegetables include broccoli, cauliflower, kale, cabbage, Brussels sprouts, and rutabaga. As well as being packed full of healthy nutrients and fibre and low in calories, cruciferous vegetables are also highly anti-estrogenic which means that they help keep your hormones in balance.  While estrogen is an essential hormone, not just for women but for men too, too much can increase fat storage. Eliminating excess estrogen can go a long way to helping you lose fat. One of my favourite cruciferous vegetables is cauliflower. I often cook and mash it down and use it as an alternative to mashed potatoes which is an easy way to cut carbs and calories.

  1. Bananas

Bananas are one of those foods that cause a lot of controversy in weight loss circles. On the one hand, it’s a fruit and fruit contains sugar and sugar is obviously not a good thing to be eating if you want to lose weight. On the other hand, bananas contain lots of fibre, plenty of potassium and are about 1000-percent better for you than a candy bar. The potassium in bananas can help de-bloat your belly and help rid you of the excess water that makes you look puffy and the fibre ensures your stomach empties in an appropriate time to further eliminate bloat. Providing it’s not going brown, a banana also provides low-releasing sugars that help to stabilize your blood sugar levels and ensure you feel full up for longer. Arguably, the best type of bananas for fat loss are unripe, green bananas but these should be eaten with care and in small amounts initially because if you aren’t used to them, the tough starches can upset your stomach. Instead, Forget an apple a day – have a banana a day for a flatter belly.

 

  1. Olive oil

We’re often told that fat makes us fat and so lots of people avoid all fats like the plague. The thing is, not all fats are bad and some are actually very healthy and can even help you lose belly fat. One such fat is olive oil or, more specifically extra virgin olive oil or EVOO for short. EVOO is high in very healthy monounsaturated fatty acids which are highly anti-inflammatory. Inflammation can have a very adverse effect on virtually every aspect of your health and unhealthy people are very bad at burning fat.

 

To get the full effect of olive oil, you should consume it in its raw state and avoid heating it as heat can damage the fat and make if less healthful. Instead, pour it over a salad or take a tablespoon or two straight from the bottle. Also, make sure the olive oil you buy is the extra virgin kind and is in a dark glass and airtight bottle. Clear glass bottles that are not airtight mean that the oil is exposed to light and oxygen – both of which can adversely affect the healthful qualities of your oil. Also avoid plastic bottles as the chemicals from the plastic can leach into the oil which means you end up ingesting chemical nasties that are best avoided whenever possible.

 

Shoot for 2-3 tablespoons per day for best results but avoid olive oil spreads – they have very few if any healthy properties. Rather than use olive oil for cooking, stick with non-reactive oils such as coconut oil, palm oil, lard or butter which are inert and have a high smoke point and will not be damaged by the heat of cooking.

 

  1. Dark chocolate

No, that’s not a misprint – eating dark chocolate can help you lose belly fat. How? Good question! Firstly, dark chocolate can help lower insulin resistance. This means that any carbohydrates you consume are more likely to end up in your liver and muscle cells and not in your fat cells. Secondly, the intense flavour of dark chocolate can help reduce cravings for sugary foods. Finally, dark chocolate reduces cortisol production – a stress hormone that can contribute to fat storage.

However, before you run out to the candy store bear these guidelines in mind. Firstly, by dark chocolate I mean the stuff that’s made from 70-percent or more cocoa solids and is naturally very low in sugar and has no added sugar. This stuff is very high in antioxidants and is one of the most powerful anti-oxidant foods according to the ORAC scale. Secondly, make sure you limit your consumption to around one ounce/50 grams per day. Thirdly, remember that dark chocolate contains caffeine and theobromine which are both stimulants so don’t eat dark chocolate too close to bedtime as it might interfere with a good night’s sleep. Finally, rather than see how fast you can eat your chocolate, let small pieces melt slowly in your mouth to get the most pleasure from the smallest amount. That way you won’t overdo your consumption and cancel out the benefits.

 

By including these foods in your healthy eating plan, you can be sure that you’re doing everything you can to lose fat as fast as possible. Fat around your midsection is especially dangerous – doctors call it heart attack fat – so by losing fat you’ll not only be improving your appearance, you’ll also be safeguarding your health; how’s that for a great two-for-one bargain!
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AUTHOR

Hi, my name is Dinny Morris. I’m a personal trainer and in sunny Sydney, Australia.

I work with men and women at all levels of their physical development, from overweight couch potatoes who want to get in shape, to professional athletes and natural bodybuilders who want to beef up strength and body mass.

* Testimonials found on Dinny Morris Fitness have been sent to me by past and present customers and may not reflect the typical customer’s experience and are not intended to represent or guarantee that anyone will achieve the same or similar results. The testimonials are meant to be a showcase of the best results personal training with me can produce, and should not be taken as the results a typical user will get.