Build a lean, strong body by filling your shopping basket with these essential fat-loss foods.
Fish such as salmon, mackerel & sardines are high in the omega 3 fats that improve insulin sensitivity & decrease inflammation. A recent study of healthy adults showed that taking 4g of omega 3s a day for six weeks significantly increased lean muscle mass & decreased body fat. Grass-fed & wild meats are also high in this essential fat so eat a serving of one of these high-protein sources at every meal.
Nuts are high in antioxidants, protein, fibre & healthy fats, & research shows they significantly improve body composition. They not only increase the metabolic response to eating but also blunt hunger & increase feelings of satiety. Walnuts & almonds are the best choices. Walnuts are typically eaten raw with the skin on, which increases their antioxidant content. Almonds top the list of fat-burning nuts because of their high protein & fibre content, and they contain a lot of vitamin E that supports detoxification. Eat a handful each day.
Blueberries, strawberries & raspberries contain fibre and antioxidants & have been shown to mitigate the amount of insulin the body produces in response to eating them with high-carb foods. Raspberries, in particular, contain a unique class of antioxidants called ellagitannins, which improve the brain’s sensitivity to the hormone leptin, decreasing feelings of hunger. Eat multiple servings of all three each day.
Avocado used to have a bad rap for being high in calories, but while one avocado does contain 250 calories it also has 10g of fibre, 15g of healthy monounsaturated fat, 4g of protein & 20 essential nutrients. It is also packed with antioxidants. Depending on your other fat intake, include avocado in a few meals each week.
Eggs are an excellent protein source & also provide choline, which protects the liver from accumulating fat and promotes a neurotransmitter that can increase growth a potent fat-burner. In addition, you get a nice boost in metabolism thanks to the thermic effect of their high protein content. Eat eggs a few times a week.
Cruciferous vegetables such as broccoli & cauliflower help the body clear excess oestrogen, a hormone that promotes fat storage, thanks to compounds that interact with oestrogen-binding genes so your body excretes them. Research also shows their high fibre content brings about a very moderate insulin response, making them an ideal fat-loss food. Dark green vegetables usually have lots of antioxidants as well, so eat multiple servings daily.
There’s evidence coffee increases your metabolic rate so you burn more calories & it can help the body burn fat rather than glucose for energy. Coffee can also help modulate blood sugar & may reduce your risk of Alzheimer’s disease. Don’t like coffee? Green coffee extract, which can be added to any beverage, has been shown to produce significant fat loss. Green tea provides similar benefits.
Vinegar aids the storage of carbs as muscle glycogen rather than fat, and studies show eating vinegar as a dressing can improve pancreatic function & 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 entire meal. Balsamic & white wine vinegar are delicious, but you can add any type to get the benefits. Splashing it over your high calorie fish and chips doesn’t count, though. Sorry!