Diet & Nutrition Health

A-Z food guide to lose fat

Shape your body and life by consuming the right amount of calories.

“It’s not a diet, it’s called healthy eating.” So it’s time for you to say goodbye to your fat with a variety of food items to choose from.

1. Avocados:

Avocados are unique type of fruits, loaded with fats, fibre and protein. Despite being mostly fat, they contain high percentage of water which makes them low in calorie number. Avocado can be consumed directly or as a adding to a salad, increasing the nutrition value of your meal.

 

2. Broccoli:

Unlike other vegetables, Broccoli is a great source of protein and fibre. This cruciferous vegetable is a perfect combination of protein, fibre and low energy density helping you to lose that belly fat you are trying to hide. Consume them after boiling to gain the maximum nutrients out of it.

 

3. Chicken Breast:

Chicken Breast is a weight loss friendly food, due to its high protein content. As a high protein diet helps you burn up to 80-100 more calories per day. Some more benefits of a high protein diet are that it cuts your craving by 60% and reduce desire for late-night snacking by half.

 

4. Dark Chocolate:

For all you chocolate lovers out there, it’s a golden opportunity for you as the research suggests that dark chocolate can help you lose some inches, since it contains monounsaturated fatty acids which help to speed up your metabolism. You can have them directly or add them into a smoothie.

 

5. Egg White:

Egg white is again a great source of protein, which helps you curb your appetite and burn more calories per day. According to the studies it is found that, people who consume boiled eggs are more likely to lose weight as compared to people who don’t. You can sprinkle Lemon and add some spices to it before consuming, to make it taste great.

 

6. Figs:

Craving for something sweet? Instead of fattening cookie or cake, reach for fresh figs. All credit goes to their high amount of filling fibre, which helps you to lose weight instantly. You can consume them as a topping over whole wheat pizza or as a salad with cheese, melons and prosciutto.

 

7. Grapefruit:

      • Grapefruit is a great source of fat-burning food that can lower the fat-storage hormone insulin in your body helping you to lose some extra pounds. Not only this but even the researchers suggest that Grapefruit helps you to protect your heart and maintain healthy skin.

 

8. Honey:

Researchers suggest that consuming honey with equal amount of warm water and lemon juice helps you to lose weight within few weeks. It is a great energy drink to start your day with as it improves your digestion, keeping you active and energized all day long.

 

9. Iceberg Lettuce:

Iceberg Lettuce is a great low calorie and energy dense vegetable. It acts as a helping hand for you to lose some inches from your waist line. Iceberg Lettuce is also a great source of protein, making it an important element in your day-to-day meal. You can consume it with salads as they will enhance the nutritional value of your meal.

 

10. Java Apple:

Ever heard of Java Apple? If not, then these are the perfect apples for you to prevent that fat accumulate on your belly. These apples consist of calcium and potassium which will improve your metabolism. And there is no fat and carbohydrate percentage in this fruit, making it an anytime go to meal.

 

11. Kidney Beans:

Kidney beans are a rich source of slimming resistant starch that contains more than 5 grams of fibre per serving, making them an important element of fat-burning food items list. The legume of it is also a great source for a healthy heart due to its high content of Omega-3s and calcium.

 

12. Lemon:

Lemon is the best item to add flavour to anything, whether it is drinks, salads or fish without adding any calories to it. The pectin fibres in lemons help you to fight off your hunger cravings. Lemon can be your anytime go to food to lose weight with flavour anytime at anyplace.

 

13. Mustard Sauce:

Mustard is a better and healthier option over mayo or any other sauce, if you are looking to order a sandwich or a sub. As Mustard is extremely low in calories and hence don’t add much to your cheat meal. Mustard provides you the taste and flavour without adding any calories to your meal, making it perfect for any occasion.

 

14. Nuts:

Despite being high in fats, nuts are not inherently fattening. Studies have showed that consuming nuts can improve your metabolism and help you lose weight, making them a perfect snack. It contains a balanced amount of protein, fibre and fat. You can consume almonds, cashew nuts, raisins, etc, with a smoothie or directly as they are great filler.

 

15. Oranges:

Just like watermelon, oranges are also low in calories but high in fibre percentage, helping you to control your cravings and remain full throughout the day. During winters, oranges are great sources of Vitamin C, which will keep you safe from diseases and will also help you shed some kilos.

 

16. Peanut Butter:

Being a great source of protein and healthy fats, this childhood snack of yours is perfectly suitable for your grown-up self also. Peanut Butter keeps you full long after you are finished and is the best instant healthy meal to consume before doing any work. The best way to consume it is spread it on a whole wheat bread along with some slices of bananas over it and if you want to add more taste to it have some chocolate smoothie along with it.

17. Quinoa:

One-cup serving of Quinoa boasts 8 gram of protein and 5 grams of fibre, making it a perfect go-through meal before you head for your day. It also has all the necessary minerals, iron and magnesium which will keep you energized all day long. Add it with salad or bake them to make cookies and muffins to enhance the nutritional level of the same.

 

18. Raspberries:

These Vitamin C and manganese rich berries are a great source of fat-burning food material. Raspberries are filled with fibre which also helps you cut down on your cravings. Consume them every day for few weeks and then see the change in your fat percentage level and skin smoothness.

 

19. Spinach:

This dark, leafy green vegetable has a lot of health benefits and curing fat loss is just one of them. It consists of iron, folic acid, vitamin K, lutein and Vitamin C that help you to fight diseases like ovarian and breast cancer. It is also a great source of protein and magnesium which helps you to develop lean muscle.

 

20. Tuna:

Tuna is a great source of protein with very minimal calorie count. It is mostly consumed by bodybuilders and fitness models, to cut down on all their fat level in the body. It will help you develop lean muscle with no amount of fat.Tuna is a lean fish, so next time you order a subway go for Tuna.

 

21. Ugli Fruit:

With a low calorie-count and no carbohydrate and fats, Ugli is the number 1 fruit to lose weight within a quick period of time. Its high fibre presence helps you to shed some fat from your waist line along with a balanced diet and exercise routine.

 

22. Vinegar:

Another great source to lose out on some fat is Vinegar, due to its low calorie count and 5-20% of acetic acid presence which prevent the accumulation of fat. Vinegar is mostly used as a cooking ingredient or to make pickles. Consuming small amount of vinegar daily will help you look slimmer and fitter.

 

23. Water:

Water not only keeps you hydrated but also helps you to get slimmer. For often people mistake thirst for hunger, as the symptoms of hunger are similar to those of dehydration. The water helps to curb your diet and also boosts your metabolism which automatically leads to burning of more calories on a regular basis.

 

24. Xigua:

Xigua is a common watermelon found in Africa and again a very important fruit for all those who are planning to lose out on some extra kilos. Its high fibre content and low calorie count will keep you far away from receiving and unsaturated fat from this melon. A 155g of Xigua consists of about 0.2 gram of fat out of which 0.1 is saturated fats. So no matter how many of these you consume, you are never going to get fat.

25. Yoghurt:

Yoghurt is an excellent dairy product that will help you to cut down on your weight. Basically yoghurt contains probiotic bacteria that can improve the function of your gut. A healthy gut will protect you against inflammation and leptin resistance, which is the main reason for obesity.

 

26. Zucchini:

Zucchini is a calcium and fibre rich vegetable that is commonly found in British Isles. It also has no fat and really low caloric rate which helps you to stay full throughout the day and control your cravings.

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