Plenty of foods improve fat loss in one form or another. It’s important to remember any food you read about with ‘magical’ weight loss properties is just a grain on the beaches of nutritional health. There’s so much information regarding nutrition that one cannot simply say, “if I eat X then I’ll lose fat.” With that being said there are certain foods whose vitamins and minerals aid in fat loss better than others. While the foods I’m about to discuss are not the ‘secret’ to fat loss they are definitely part of the equation.
Let’s start with avocado. Unlike the rest of the fruit family the avocado is low in sugar and very high in healthy fats (more than 30% of your daily fat). Healthy fats take longer to digest allowing your body to feel satiated. The less hungry you are the less likely you are to over indulge. Part of this satiating feature can also be attributed to the weight and fiber content of avocados. Avocados weigh about 100g and hold nearly 40% of your daily fiber. To top it all off the fat in avocadoes allow your body to absorb all the nutrients you consume throughout the day. Apply avocadoes to your salad in order for you body to get the most out of your meal. Without the fat your body won’t be satisfied.
Avocado Bonus: Lowers LDL (bad) cholesterol levels, improves skin and hair health, regulates hormones, high levels of Vitamin B6, C, E, and K, and at only 235 kcal it’s not very calorie dense.
When it comes to protein you have to mention eggs. With 6-8 grams of protein per egg they pack quite a punch. Putting protein in your diet helps in the reduction of fat cells by raising your metabolic rate. Like fat, protein requires more energy to digest allowing your body to burn calories while eating a diet high in protein. Weighing in at 50 grams each, eggs will help satiate your much like avocados. In addition, eggs contain high levels of Vitamin B12, which helps your body break down fat and use it as energy.
Egg Bonus: Eggs contain an amino acid called leucine. Leucine helps prevent muscle loss while increasing the body’s ability to lose fat. Also, eggs are very low in calories (only 75-80 kcal per egg) allowing you to consume several in one sitting while not making a huge calorie dent.
Finally, we have the sweet potato. This bad boy is known for very high levels of fiber which make you feel full when only eating a small amount (only 115 kcal for a medium sweet potato). Weighing in at 130 grams doesn’t hurt either. An important point to remember is that sweet potatoes are a complex carbohydrate. While many carbs are feared for making people overweight you should not be afraid of this one. Sweet potatoes have a low glycemic index. This means sweet potatoes help stabilize your body’s blood sugar levels and keeps them within a healthy range. Without a diet high in fiber your blood sugar levels would spike leading to insulin resistance. High levels of insulin leads to diabetes.
Sweet Potato Bonus: Sweet potatoes contain 377% of daily Vitamin A! A diet high in Vitamin A helps lower your risk of cancer, normalizes blood sugar for individuals with diabetes, prevents asthma, increases cell regeneration, and enhances your immunity.
And that’s not all! Click the picture below for a recipe to combine all of these fat-burning foods into one dish! Visit www.nutritionistinthekitch.com and learn more recipes to help make healthy eating tasty!