We all know that losing weight and burning fat is always a very challenging task. Not only because of the discipline and altered lifestyle we have to marry with.
But also because of the limited food choices, we get in an average grocery store and not to forget complicated calorie-counting and weight-loss gimmicks. Which makes the whole process so unusually stressful.
Well let me lighten you up, losing weight and burning belly fat is the most natural process of the body, provided you make right choices. And for that you don’t need to count your calories and do 60 jumping jacks, 40 squats, 20 lunges and repeat.
Don’t get me wrong exercise has its own benefits and in fact tons of it. But don’t complicate your weight loss goals and make it hard for yourself. Besides eating a ‘Big Mac’ won’t let you meet your weight loss objectives despite how many jumping jacks you do.
So what right choices we are talking about.
We know, it sounds too good to be true but there actually are some foods that spike the metabolism, build muscle, trigger hormones that release fat, and eliminate toxins that make it hard for your body to shed unwanted pounds.
And for that matter, these 12 foods might be the most valuable resource you’ve ever laid your hands on. Although the possible variety in your food choices is nearly infinite. But these are the foods you can’t go wrong.
Just be cautioned: For these foods to work their miracles, they must be consumed as part of a clean diet. Which means you cannot expect to make up for a junk-filled day by noshing on a few fat-burning kale chips.
Oatmeal is the one carbohydrate food that virtually all bodybuilders and fitness models eat on a daily basis.
Why is it so great? Well, although it’s a starchy carbohydrate, oatmeal has a nice balance of carbs, protein and good fat.
A half a cup contains 3 grams of fat, 27 grams of carbs and 5 grams of protein. The low glycemic index, combined with the presence of protein and fat makes oatmeal a very slowly released carb – exactly what you’re looking for when you want to get lean.
Just make sure you choose the all-natural oats; either old-fashioned oats (such as Quaker) or the quick oats. Stay away from the sweetened and or flavored oatmeal packets.
Yams (and sweet potatoes).
Yams (and sweet potatoes) are starchy carbohydrate. Being flavorful, all-natural, low in calories, and packed with nutrients and antioxidants like beta-carotene.
It’s no wonder yams are a favorite carbohydrate among bodybuilders, fitness competitors and health-seekers alike.
Potatoes (white or red).
Potatoes have earned an undeserved reputation as a food to avoid on a fat loss program.
But think about it; Potatoes meet every criterion of a great carbohydrate: potatoes are a complex carb. They are all-natural. They contain fiber, vitamins and minerals. They are filling. They are low in calories.
So why do people avoid them?
One reason is that they confuse a dry potato with a loaded potato.
Smother a potato with butter, sour cream and bacon bits and then you’ve got yourself a fattening, calorie-dense ensemble.
Eat it dry or top it with Butter sprinkles, salsa or your favorite low fat, low-calorie topping and you can’t go wrong.
White potatoes make a superb addition to almost any fat burning diet. Some bodybuilders eat white potatoes right up until the day of a bodybuilding contest and have no difficulty reaching 3-4% body fat.
Brown rice is another staple food of bodybuilders and you often see the “muscled ones” chewing down platefuls of rice, both in season and out of season.
Rice is a solid year round staple, as long as you keep your calories in check.
Obviously, this means avoiding fried rice or other rice dishes that have added fat and calories. Steamed or boiled rice is the way to go.
Of the many types of rice, slow-cooked brown rice or basmati rice are your number one choices.
Instant (pre-cooked) rice is fine when you’re in a crunch for time, but the instant rice digests much more quickly and is processed in the body more like a simple carbohydrate.
The same goes for white rice, especially the sweet variety that’s usually served in Chinese and Asian restaurants (including sushi rolls).
White rice is the processed version of brown rice. Although it’s still technically a starchy complex carbohydrate, the white rice burns faster and has been stripped of much of its nutritional value.
This makes slow-cooking brown rice best for gaining better results.
100% whole wheat and whole grain products.
The “baseline diet” can and should contain a wide variety of bread products with one condition: They must be made from 100% whole grains (and the label must say, “100% whole wheat” or “100% whole grain” as the first ingredient).
A small handful of people have a sensitivity to the gluten in the wheat. Gluten is a protein found in wheat products and, much like lactose intolerance from dairy products, gluten intolerance can cause digestive difficulties and bloating in certain individuals.
However in general, 100% whole wheat and other whole grains are perfectly acceptable additions to a healthy diet for long term body composition control.
Green fibrous vegetables (broccoli, green beans, asparagus, lettuce, etc).
Fibrous carbs are your number one choice for fat burning carbohydrates. Green vegetables, also known as fibrous carbs, hardly contain any calories (they have a low-calorie density).
It’s virtually impossible to overeat green vegetables. Eat them liberally and eat more of them late in the day.
A diet of green vegetables combined with lean proteins is one of the best methods of getting lean as quickly as possible.
Whole fruits are a fantastic, healthy food suitable for nearly any fat loss program. Most fruits are low in calories, low in carbohydrate grams (compared to starches) and high in fiber. Fruits like apples, peaches, grapefruits, and oranges, at only 60-80 calories apiece (or less), are a great addition to almost any nutritional plan.
Just make sure the majority of your carbohydrates are of the complex type. An all-fruit or mostly fruit diet won’t be as effective for fat loss
Just like the one that is mostly green fibrous carbohydrates with lean protein.
Skim milk & nonfat dairy products
“Dairy products” cover an entire category of foods including milk, cheese, yogurt, sugar-free frozen yogurt, and cottage cheese.
However, we recommend dairy products must be labeled “fat-free,” “skim,” or 1% low-fat.
Whole milk dairy products are not allowed, as they are high in fat. Even 2% low-fat milk is still 37.5% fat by calories.
Dairy products are a “combination food” – they contain carbohydrates and proteins. Because the protein found in dairy products is high quality, complete protein, a high protein dairy product can count as an exchange for a protein food. For example, you could have non-fat cottage cheese as a protein instead of a serving of lean meat.
Non-fat cheese can also boost the protein content of a meal. Yogurt tends to have less protein than cottage cheese, so a single container of yogurt wouldn’t count as a full protein serving. In fact, yogurt would count more as a simple carbohydrate exchange than a protein.
Chicken Breast (and Turkey Breast)
Chicken and turkey are probably the number one most popular protein sources among bodybuilders and fat loss seekers. Remove the skin and get the light meat found in the breasts.
Naturally, your poultry should be broiled, grilled, or roasted and not fried.
Also, we’re talking about the real bird here, not the sliced lunch meat you find at deli’s or pre-packed in supermarkets. Lunch meats are processed proteins. Some nutritionists call them “fabricated foods” because they are made from a mix and poured into a mold before being cooked and wrapped.
Lunch meats are loaded with sodium, preservatives, binders, fillers and other nasty chemicals that you don’t want floating around in your body!
- Egg whites
The name of the game in fat-burning, muscle-building nutrition is to eat a lean protein with every meal. With zero fat, egg whites are as lean as lean proteins get. Eggs are a super-high quality protein. The problem with whole eggs is the high fat and calorie content. Fortunately, 100% of the fat is in the yolk, while the protein is split evenly between the yolk and the white.
Just crack them open, and separate the yolk from the white using the edge of the shell.
Or, even easier, simply use “Egg Beaters” or another packaged egg white product.
There must be hundreds of ways to make eggs, so use your imagination: Omelets, frittatas, scrambled, fried (in a nonstick spray), over easy, sunnyside up, hard-boiled or any other way you like them, use egg whites liberally!
When it comes to choosing a diet which is rich in protein and also good fat. Fish is your best bet, and rightly so. As there huge variety is available with infinite ways to cook.
As with other meats, eat your fish baked, grilled or broiled and avoid fatty, high-calorie sauces and butter.
Most fish are very low in fat and high in protein. Whereas some like, salmon, mackerel, sardines, herring and trout, are high in fat. However, because fish is so high in Omega 3 fatty acids, these fish can and should be used liberally.
By the way, when you’re eating in restaurants, fish is a great choice, as long as you make sure there are no hidden bad fats or extra calories.
Lean red meat
Bodybuilders are quite famous for loving their red meat.
Many of them believe that red meat helps muscle growth, and there may be much truth in that statement.
Red meat is high in protein, B-12, iron, and creatine. The problem with most cuts of red meat is the high-fat content. However, not all cuts of red meat are the same. It’s a mistake to label the entire red meat category as a no-no because of high-fat content. If you carefully choose the leanest cuts possible and keep your portion sizes small, red meat can be a great addition to a fat burning diet.
For example, a 6 oz serving of lean, trimmed top round steak has only 9 grams of fat, while a 6 oz of untrimmed porterhouse has 37 grams of fat (and the 18 oz porterhouse you’re often served in a steak house has over 100 grams of fat!)
Thanks for staying till here and Good Luck!