5 “Under Utilized” Fat Burning Foods

By Vince Del Monte, WBFF Pro Fitness Model, Certified Fitness Trainer and Nutritionist and author of No Nonsense Muscle Building.

Not all calories are created equal.

Consuming certain foods will actually help you burn fat while others can cause you to store fat.

Yes, it’s true that energy management is related to the amount of calories you to do and don’t stick in your pie hole.

But that’s not the whole story.

If weight management was simply a function of calories then it would be true that 2000 calories of Apple Fritter doughnuts would have the safe effect as 2000 calories as oatmeal. Eating 2000 calories of oatmeal a day would provide a full feeling that will provide you long-longstaing energy all day.  In comparison, 2000 calories of Apple Fritter doughnuts would result in a spike in your insulin levels, shortly making you craving another fritter and more famished before you had the first one – and more likely to get deposited around your butt and gut.

So how do you pick the best fat burning foods? Easy. Look for foods that are considered thermogenic. Calorie for calorie, certain foods are considered to increase your metabolic rate – that is, they naturally increase energy expenditure – helping you burn body fat rather than storing it.

And when that occurs, your body taps into existing fat stores to meet energy demands, melting off the layer of fat covering up your six pack that you’ve been dying to show off.

Even better, some foods have abilities to surpass their fat-burning effect. Certain choices result in fullness; some require energy to be broken down; and some can some can even release body fat elevating your metabolism.

The science is complicated and not necessary to grasp.  You need to understand which foods work to promote fat burning so you can capitalize on the best options and get rid of your unwanted fat.

Here are a few of my favourite fat-burning foods and why they can be so effective:

1. OatmealiStock_000012862956XSmall

The breakfast of fat-loss champions! Oatmeal will help you reduce fat levels by providing sustainable energy and keeping you full so you don’t over eat mid morning. It’s full of plenty of fiber to maintain your insulin levels throughout the day.

A key to losing fat is to keep insulin levels lowered because insulin moves fat into storage more easily, especially if you’re not weight training regularly.

YOUR TIP: Start each morning with a bowel of oatmeal (not the sugary packets).  Add natural peanut butter, sprinkle some cinnamon and pour a chocolate protein shake on top. Top your breakfast off with 3 scrambled eggs and a black coffee with some Steveia (natural sweetener) inside.

iStock_000004902890XSmall2. Cold Water

Don’t expect this to work miracles but everything has an incremental effect. Studies showed that cold (or iced) water can increase metabolic rate, although most studies kill the excitement reporting a minimal effect on your metabolism. Regardless, keep cold water in your thermogenic food plan and rely on water’s other advantages: It keeps you hydrated, which assists with energy, absorption, being anabolic and is required to burn fat.  Staying hydrated can also help you keep your overall calories lower.

YOUR TIP: Drink 1 liter of water between your meals on a empty stomach.  Water should be your drink of choice when you dine in or dine out.  Drink 1 liter as soon as you wake up, between breakfast and lunch and between lunch and dinner.  That will ensure you have at least 3 liters of water a day.

3. Eggs

Studies show that eating 2 eggs for breakfast instead of calories from bagels helped reducedegg appetite and calorie intake for up to 24 hours. The study showed that those who ate eggs for breakfast instead of bagels lost considerably more fat.  Not to mention the muscle-building power of the protein found in eggs because of it’s superior amino acid profile.  The fat in the yolk of the egg is the healthiest part and helps with slower digestion and reduces hunger.

YOUR TIP: Eat eggs at least five times a week with up to three eggs per meal.  Eliminate muffins, bagels, pastries and any other sugary carbohydrate from your breakfast because they result in insulin spikes and fat storage.

Can of Black Beans4. Coffee

If you’re a coffee-nazi then you and I won’t get along! Not only does my coffee wake you up in the morning ut it wakes up your metabolism. Caffeine also improves brain activity. Another huge benefit is that it increases your performance in the gym and it’s not uncommon to lift more weight and more reps after one cup of coffee before your workout. Coffee is also loaded with antioxidants – chemicals that neutralize harmful free radicals. Caffeine is a central nervous system stimulant so it clearly has a thermogenic effect.  Your body will adapt to caffeine intake over time, so it’s more beneficial to a “caffeine virgin.”

YOUR TIP: Cycle your caffeine intake like you do any other supplement.  Every one-to-two months, cut your caffeine intake completely for one or two weeks.  This will prevent your body from adapting to it’s powerful effects. The goal is to learn how to enjoy a black up of coffee in the morning without milk or sugar.  Most people will get a strong fat-burning effect with 200mg, which is about 2 cups. A Grande coffee at Starbucks has 330mg, which will get you really jacked up!  When trying to lose fat, always have a cup of black coffee half hour before your workout and you’ll burn more calories overall.

5. Olive Oilbalsamic vinegar and olive oil dressing

Your body cannot live without certain foods and “good fat” is one of them. That’s because approximately 70% of it Olive oil is one of those “good fat.” Olive oil is rich in monounsaturated fat, a type of fat that has many healthy benefits like preventing heart disease, colon cancer and controlling LDL (bad cholesterol). It’s also loaded with vitamin E and antioxidants.  Olive oil can increase the activity of certain chemicals called “uncoupling proteins.” These chemicals effectively “tell” the body to burn excess calories, rather than store it.

YOUR TIP: The easiest way to add olive oil to your diet is to add a tablespoon to your protein shakes or simply mix it one-to-one with a balsamic vinegar, and use it instead of those high-fat, high-carb salad dressing.

 

END OF ARTICLE

 

Which fat burning food are you going to incorporate more of?  Post your comment below.

Vince

 

 

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Comments

37 thoughts on “5 “Under Utilized” Fat Burning Foods

  1. @Flavia – Cute, give your man some support, and yes this is a very good post.

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  2. Vince,

    I know from personal experience that drinking cold water can make a big difference for people who tend to not drink much water at all. I’m someone who practically live son coffee, but I’ve notice that when I force myself to drink more water over longer periods of time I tend to stay more lean.

    Don’t know how it works, and don’t care, just as long as it works,

    Thanks for the great info

    Scott Choppers Olewiler

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  3. Pingback: 35 Top Fitness Articles & Posts from around the web! | ActiveBodi - Fast Ways to Lose Weight & Get Muscles!

  4. I loved to eat Oatmeal.Oatmeal not only reduces your fat but also reduces the risk for type 2 diabetes. Oatmeal contains a wide array of vitamins, minerals and antioxidants. Oats found in your grocery store are 100% natural.

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  5. Vince – thanks for the post. I've made a new (for me) discovery regarding eggs: don't buy eggs at the supermarket. go to your farmers market and get farm fresh eggs. What a difference!! I did a bake-off between my supermarket and farm fresh eggs. I threw the supermarket eggs away just by looking at the difference! They taste so much better, and I am sure they are better for me.

    Rob

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  6. Pat, I’m no expert but olive oil is considered better. The ALA in flaxseed oil needs to be converted into EPA/DHA, so it’s not very efficient. I take some fish oil supplements along with large amounts of olive oil. Know some people who take shots of olive oil too.

    I eat large amounts of egg and go for 4L of water a day too. Espressos give me a buzz, so take it when im tired.
    Good post Vince! (Btw, first post ever, I think)

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  7. Could you have oatmeal and eggs everyday? Or oatmeal on workout days and eggs on non workout days? To build some lean muscle and not gain fat or help loose fat as well.

    Thanks

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  8. what about flax oil instead of olive oil with balsamic vinegar and lemon juice for salads?
    I use olive oil for cooking … and sometimes on salad.

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  9. Except for the coffee (I'm a green tea drinker) I am already eating oatmeal in the mroning almost every day, have an egg at breakfast once or twice a week , drink 8 to 10 glasses of water daily and use olive oil for cooking and salad dressings.

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  10. I enjoy oatmeal and I understand that "real" oatmeal is definitely the best. But, is the Weight Control Oatmeal ok to eat? It seems to have less sugar and more fiber that the regular oatmeal packs. Just thought I would ask.
    Everything else on the list I eat/drink. But I have to admit I do eat the "weight control" oatmeal packets on the days I eat low glycemic load carbs. 🙂
    Thanks!

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  11. I almost always have oatmeal (not the intant stuff) with some applesauce or pineapple on it with coconut oil. I usually finish with mackeral from Japan and tomato paste or banana sauce (a Philippean product). I like olive oil with my mackeral. Also I love mozarella cheese. I have an ancester named Mozarella. since I am 80 I have to do some supplementation. I take beta alanine and taurine. Also I take betaineHCl for better protien digestion (not needed by the younger people and is a better choice than the acid inhibitors that most doctors have older people take). With BetaineHCl I am turning medical wisdom on its ear.

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  12. I've incorporated oatmeal in the last few weeks. It helps me stay full. I don't crave all the garbage from the vending machine. I add alot of cinnamon to it and its awesome. I'm also getting used to coffee with just artificial sweetener. Hopefully this with the workout regimen will show in a few weeks with fat loss. Thanks for the article Vince.

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  13. I have a really cool SAVORY oatmeal recipe I would like to share!

    1/2 cup raw oatmeal
    1 cup water, if microwave
    1/2 cup egg white ( 1 or 2 eggs, it doesn't matter)
    1/4 tea each of onion/garlic powder, curry powder
    1/8 tea(or just few sprinkle) each of cumin, paprika, ground coriander
    salt to taste
    2 tbsp cashew butter/ peanut butter/ almond butter

    Microwave or cook the oats, and the spices like you would normally. Top the glob of cashew butter on top.
    The ratio of spices don't have to be exact. Adjust to taste.
    I find cashew butter gives the best flavor but peanut butter does the job, too. Enjoy!

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  14. Right now I only have to give coffee a shot…usually I don't drink coffee, but I'll try it. Thanks for the great work Vince.

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  15. As a woman, I don't need the extra calories besides my protein shake at breakfast (plus I am already full) but my boyfriend adds either eggs or oatmeal to his am routine with his shake and swears by it. I may be one of those "coffee nazis" you mentioned, but the biggest issue with coffee is how it makes the body so acidic, which creates a host of issues on a cellular level. And, yes, people "rely" on coffee to get them going in the am so the body learns to not have to create that energy in the am. I take a shot of Ionix instead. If I drank coffee, you would have to peel me off the ceiling! But to each his own…loved the olive oil dressing recipes, as I eat big salads and am ready to dump my organic but high calorie (and no olive oil) dressings. And yes, a big glass of cold water supposedly burns 40 cal. by your body using energy to warm it up so it can process it.

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  16. The stuff about cold water , coffee and eggs got me excited . i love all the three 🙂

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  17. I already do all of that. One exception- I've been using only egg whites. I may add some yolks in now.

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  18. Hey Vince, I have this for breakfast:

    3 whole eggs
    1/2 tomato
    1/2 yellow bell pepper
    1 sweet potato

    Is this a good breakfast, in your opinion, for adding muscle but burning fat at the same time? Or should I add more of the veggies?

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  19. Those are some great tips!
    I personally eat/drink all of these foods on a regular basis and I can totally tell the difference from not eating these kinds of foods.

    Water is definitely #1 in my book. It is so important to stay hydrated. Olive oil is one of those things that not many people think about when it comes to fat loss or just healthy eating in general. I love making my own salad dressing for my salads. Try this:

    – 3 teaspoons of olive oil or extra virgin olive oil
    – 1 teaspoon of vinegar (try balsamic vinegar)
    – 1/2 teaspoon of lemon juice
    – salt + pepper

    whisk in a small bowl then toss with your choice of spinach or lettuce. This is so simple but delicious 😉

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  20. I have been using oatmeal for breakfast only on workout days to take advantage of the carbs, but now I will make it every morning. Definitely keeps me feeling full through the morning. And I usually cut half a banana into cubes and toss it in for sweetness.

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  21. I pour a few tablespoons of coconut milk on my oatmeal. It's a wonderful source of dietary fat and it tastes great! Keeps me full so long I have to set my timer to remind me to eat my mid-morning meal.

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  22. Banana protein powder and mixed berries in the oats is how I mix mine, damn tasty stuff. I won't touch coffee before the gym, I'd rather not shit myself.

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    • yah i tried coffee once before the gym, big mistake, shittin every ten minutes

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  23. I like oatmeal at the moment i have just started adding oats to my diet. At the moment i am mixing a little ground cinnimon and mixed nuts to it to add a little protein.

    Coffee im glad thats on the list couldnt live without it.

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  24. I would love to do all that except that I'm allergic to eggs and coffee. I don't care about the coffee but I'm very sorry I can't have eggs. I also can't have milk, or fresh milk produce. I'm battling with the ideal diet for me and so far I was able to lose over 20kg in 6 months but now that I'm down to 90kg it's getting harder to lose just fat. I probably have around 5 to 10kg of fat left, and I hope Joel Marion's program will help me get over that final hump.

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  25. You are so smart Vinny!

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  26. I already chug all those things constantly (well except coffee as a regular thing, tend to prefer green or oolong tea but do love my coffee once in a while)… and am at my all time lean at the mo… hoping to get new pics taken tomorrow.

    thanks for a great reminder.

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  27. Eating half a grapefruit before each meal may help you lose up to one pound a week.

    According to researchers at Scripps Clinic in California, a compound in grapefruit helps regulate insulin, which is a fat-storage hormone. "Anything that helps lower insulin can help people lose weight," explains the study's author, Ken Fujioka, MD. "Grapefruit seems to be one of those foods."

    The easiest way to get them into your diet is to peel and segment the grapefruit, and eat half before each large meal.

    Other options are to cut the grapefruit into chunks and add to spinach salad.
    Also, on a cold morning, cut the grapefruit in half and put under the broiler, cut side up, until the flesh is warm and slightly carmelized.

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  28. gonna try them all! maybe ill have a six pack this summer

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    • Juan Ignacio Lopez April 23, 2010 at 1:20 pm - Reply

      mmm maybe if you train hard too 😉

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