The Top 10 Best Fat Fighting Foods
The Ten Best Fat Fighting Foods
People often try different weight loss methods to keep belly flab at bay. Both exercise and diet helps us lose weight. But there are dieters who would just do anything to keep a few inches off their waistline. They would adopt some fad diets and may even go too far and starve to lose weight. This can have an adverse effect on the body, and may turn futile. The best way is to follow a good and healthy diet plan, and instead of beating the urge to eat, try adding fat fighting foods to your diet. Here are 10 best foods that may help you beat flab, the healthy way:
1. Oatmeal
Oatmeal is your perfect fiber-rich fat-fighting food to add to your breakfast. According to a study carried out by the Rippe Lifestyle Institute, people who had unsweetened oatmeal for breakfast and walked 30 minutes every day found oatmeal to have contributed to their weight loss regime. They experienced fullness for a longer period of time and found the low-fat whole grain oats to be quite nutritious.
Oatmeal is a great source of dietary fiber, is low in saturated fat and cholesterol. It is rich in minerals like manganese, phosphorus and selenium. Before buying any oatmeal products, make sure you don’t buy sweetened oatmeal. You can add your own flavors and spices like nutmeg.
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2. Quinoa
Rich in fiber and protein, quinoa is one of the best fat fighting foods to add to your weight loss plan. Rich in various nutrients such as selenium, vitamin E and zinc, this healthy whole grain can be an interesting fat-free dinner choice. You can easily cook quinoa and throw in some veggies, lean meat or nuts. One cup of quinoa has 5 grams of fiber and 8 grams of protein.
Quinoa can be a healthy substitute for rice as “one cup of cooked quinoa contains 40 fewer calories than rice”, says Dr. James Beckerman, cardiologist and author of The Flex Diet: Design Your Own Weight Loss Plan. So, the next time you are planning for a healthy food that can help your diet plan succeed, make sure you add quinoa to your diet.
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3. Bulgur
Along with quinoa, you can add bulgur in the list of low-fat, high-protein whole grains. One cup of bulgur (Daliya in Hindi) contains 25 grams of dietary fiber and 17 grams of protein. It is also rich in iron and potassium and has a very low glycemic index. Tabouli, a famous Lebanese salad, contains bulgur wheat. You can prepare tabouli or can make your own dish by adding parsley, tomatoes, onions and veggies.
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4. Sweet Potatoes
When baked, no one can match the flavor and deliciousness of sweet potatoes. Rich in potassium, vitamin C and beta carotene, sweet potatoes are an ideal fat fighting food for your healthy weight loss diet plan. They keep your stomach full for hours and digest slowly as they are quite starchy.
Sweet potato is low in saturated fat and cholesterol. You can steam, boil or roast sweet potatoes to take full advantage of its nutrients.
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5. Non-Fat Greek Yogurt
Yogurt is available in a variety of styles, flavors and textures. While all yogurts are rich in protein, zinc, vitamins and calcium, non-fat Greek yogurt contains more protein than other yogurt varieties. According to Judith Rodriguez, president of American Dietetic Association, Greek yogurt is one of the best fat fighting foods because “it keeps you feeling full longer”. Sports nutritionist Dr. Leslie Bonci affirms the benefits of protein-rich foods like Greek yogurt as more calories are burned when protein is digested whereas our body burns fewer calories digesting carbohydrates.
Before buying Greek yogurt, make sure it is low-fat and unsweetened. You can have a delicious breakfast by pairing the yogurt with whole grain cereal or fresh fruits.
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6. Soybeans
The exceptional health benefits of soybeans are known far and wide. The most widely grown legume is also a great fat fighting food. The isoflavone compounds present in the soybean are known for fat-busting properties. According to a scientific research published in Endocrinology, the genistein isoflavone compound found in soybeans causes our body to produce smaller and fewer fat cells.
One cup (180 grams) of boiled soybeans is rich in vitamin C, folate, magnesium and potassium. Soybeans are excellent source of dietary fiber and very low in cholesterol.
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7. Skim Milk
Getting ready for a healthy low-fat breakfast? Try Greek yogurt, cereals, oatmeal. Don’t like yogurt? Replace it with a few glasses of skim milk. According to a recent scientific study conducted by the University of Tennessee, mice fed on a diet of low fat skim milk showed a 30-30 percent decrease in body fat.
The study also concluded that mice that did not have any skim milk or other dairy products in their diet had a 20 percent increase in fat. So, if you do not like yogurt, make sure you drink a glass of skimmed milk.
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8. Egg Whites
Everyone knows the various health benefits of eggs. Rich in protein and other nutrients, eggs always keep hunger at bay for a longer period of time. According to Dr. Leslie Bonci, the body will burn more fats digesting eggs than digesting a breakfast heavy in carbohydrates.
Now, a study conducted by Mayo Clinic suggests eating egg whites for breakfast as they contain more protein and are very low in calories and fat. However, people with high cholesterol must first consult their doctor on the number of eggs they should eat per week.
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9. Apples
An apple is not only rich in antioxidants and other nutrients; it is also one of the best fat fighting foods that you can add to your weight loss diet regime. Dr. Beckerman suggests apples as one of the best low-fat, high-fiber foods because apples are “full of dietary fiber, high water content and fewer calories” than other snacks. To learn more about apples, read Health Benefits of Apples.
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10. Salmon
In the company of high omega-3-rich fish types, Salmon always makes it to the top of the list. If you find your low-fat diet boring, add salmon and other types of fish to your menu. The American Heart Association strongly recommends salmon as one of the best low-fat, high-protein foods.
Salmon can be your perfect food for a healthy, balanced diet. It is low in saturated fat and calories and is high in proteins. It is high in monounsaturated and polyunsaturated fats because of the key fatty acid called omega 3 fatty acids.
Make sure you enjoy salmon baked or grilled. Avoid fried salmon and keep the seasoning mild. You can add fresh lemon juice and herbs to increase the taste.
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References
Zelman, Kathleen, MPH, RD “Yogurt Goes Gourmet” https://www.webmd.com/diet/features/yogurt-goes-gourmet?page=2
Soybeans – WHFoods, https://www.whfoods.com/genpage.php?tname=foodspice&dbid=79
Fat Burning Foods – WebMD, https://www.webmd.com/diet/slideshow-fat-fighting-foods
Fat Fighting Food – MedHelp, https://www.medhelp.org/healthy-living/slideshows/13-Fat-Fighting-Foods/94
Greek Yogurt – Rodriguez, Judith, “Best Healthy Foods You Aren’t Eating…” https://www.webmd.com/diet/features/best-foods-you-are-not-eating?page=2
Quinoa Nutrition Facts – Nutritiondata, https://nutritiondata.self.com/facts/cereal-grains-and-pasta/10352/2
Bulgur Nutrition Facts – Nutritiondata, https://nutritiondata.self.com/facts/cereal-grains-and-pasta/5686/2
Soybeans Nutrition Facts – Nutritiondata, https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2622/2
Sweet Potato Nutrition Facts - https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2667/2
Salmon and Other Types of Fish – American Heart Association, https://www.americanheart.org/presenter.jhtml?identifier=4632
