6 Foods That May Help You Burn Belly Faster, Fat Burning Food Series – Part 2
Healthy eating plays a vital role in weight loss; however, research suggests some foods may be more effective than others for burning fat. These foods contain specific compounds that could stimulate weight loss.
In our fat-burning foods list series, we look at 6 more potential belly fat-burning foods.
Here are some more foods that may help burn fat:
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Eggs
A staple in the fitness and bodybuilding world. Like chicken and cottage cheese, eggs top the list for maintaining or increasing protein intake. The protein is contained in the egg whites, while the yolk contains cholesterol, which is why eggs are a source of controversy. The ongoing debate is whether eggs are healthy because of their cholesterol.
Some studies suggest the cholesterol in eggs may raise the good cholesterol (HDL), yet despite the potential health benefits of whole eggs, some people are still wary or reluctant to eat the yolk. Egg yolk contains iron, folate, vitamins B12, B2, and D, and eye nutrients like lutein, and zeaxanthin.
Some people cook one whole egg and add egg whites (removing the yolk) or only cook the egg whites to reduce cholesterol. Egg whites are also available premade (e.g., in the carton). Anyone with concerns about consuming egg yolks should discuss this with a registered dietitian, nutritionist, or doctor.
Fatty Fish
Fatty fish are rich in omega-3 essential fatty acids (EFAs). Omega-3 essential fatty acids (EFAs) are polyunsaturated fatty acids with many health benefits. They are necessary for metabolism. Humans are incapable of naturally producing omega-3 fatty acids, so we rely on our diets to obtain them.
Some studies suggest that omega-3 fatty acids promote weight loss by reducing fat storage. A 2004 study in the Journal of Lipid Research suggested that the DHA and EPA in omega-3 may defend against fat storage by stopping fat cells from growing.
Alaskan pollock, skipjack and canned light tuna, anchovies, Atlantic mackerel, cod, herring, sardines, and trout contain some of the highest concentrations of omega-3 fatty acids.
Canned Tuna Fish
Tuna is high in protein and low in calories per serving. It contains a decent amount of heart-healthy omega-3 fat, vitamins A, b6, and D, and minerals like iron, selenium, and phosphorus.
The Environmental Protection Agency (EPA) recommends no more than 12 ounces of tuna fish a week. Experts recommend skipjack and light canned tuna over albacore, big eye, and yellowfish.
Due to its mercury content, the United States Food and Drug Administration recommends no more than 4 ounces per week of albacore tuna.
Skinless Chicken
This list could not get generated without including chicken which is, by far, a top recommended protein source and one of the staples for fitness competitors. The remarkable thing about chicken is its versatility. There are hundreds, if not thousands, of healthy chicken-based recipes available. It is low in fat and high in muscle-building protein.
Consuming chicken also takes advantage of the satiating effects of protein. Studies demonstrate the fat-burning and satiating effects of healthy protein-based meals and reveal that protein not only makes you feel fuller longer but increases your body’s ability to burn more calories.
Three ounces of cooked (four ounces uncooked) skinless, boneless chicken contains approximately 120 calories and 22 grams of protein. Additionally, the World Cancer Organization recommends skinless poultry over red meat.
Honorable Mentions: Lean ground chicken and extra lean (99% or fat-free) ground turkey. Because of their texture, these can be great alternatives to ground beef. They are low in calories and saturated fat and high in protein per serving.
You can use lean ground chicken and turkey to make burgers, meatballs, chillis, and other recipes that use ground beef. 93% lean ground turkey contains more saturated fat than fat-free but it may be an option for those who find fat-free ground turkey dry or bland (even when seasoning is added).
Whey Protein
It is no secret that protein helps burn fat and build muscle. No matter how many fad diets come and go, one thing is for sure, protein is here to stay and remains necessary for fat loss. Multiple research studies conducted over several decades show that protein is ideal for fat loss.
Whey is the byproduct of the watery portion of milk. Experts recommend it as a go-to protein following a workout for dairy consumers. The body quickly absorbs it, but consuming it with milk, either cow or nut-based, can help slow down its absorption into the body.
Several sources, including WebMD, referenced studies that showed it helped participants burn more fat than non-whey participants. Whey protein may also help lower LDL cholesterol.
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Cottage cheese
Acidified milk creates curds that get separated from the whey. Salt usually gets added; however, no-salt options are also available. There are different variations in milk fat percentage (e.g., 1 percent to 4 percent) for cottage cheese. Lactose-free options are also available for people who are lactose intolerant.
Like skinless chicken, cottage cheese is high in protein per serving (one serving is half (½) cup). One cup of cottage cheese provides about 28 to 32 grams of protein! It could allow a person to increase their daily protein intake without adding too many calories.
Cottage cheese is also low in carbs per cup and contains vitamin B12, riboflavin, and selenium. Feel free to add low-sugar fruit for fiber and chia seeds or ground flax seeds for healthy fat.
Honorable Mention: Vegan Protein Powders
Vegan protein powders are a great way to get more protein into your diet if you are a vegetarian or vegan. Meat eaters will also find vegan protein powders useful. They can be a great addition to a meatless day, or if you’re trying to include more protein while monitoring meat and dairy consumption.
Vegan protein powders usually contain various plant-based proteins to ensure all the necessary amino acids needed for building and maintaining muscle and losing weight get included.
Additionally, because they are plant-based, vegan protein powders usually contain more fiber and alpha-linolenic acid, a plant-based source of omega-3 essential fatty acid than non-vegan protein powders.
Final Thoughts
Healthy eating is crucial for healthy weight loss; however, research shows that some healthy foods could be more effective than others at helping us burn fat faster.
These foods contain certain compounds that could indirectly affect the body’s ability to stimulate weight loss. Consistently incorporating them into your diet may boost your weight loss. Always consult with your doctor before making any nutritional changes.
Eating healthy, in particular, foods that could help burn fat is just one small piece of the weight loss puzzle. Addressing other issues with a doctor or health clinician could help your body use the foods listed more efficiently.
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