So you’ve got the best fat burning workout, you’ve got the Myprotein Thermopure fat burner… you’re good to go right?
Not so fast!
One thing to ALWAYS remember in training is that success is about 75% dependent on diet! Here at Myprotein we want to help fuel your ambition and maximise your success, so we’re going to tell you some of the top fat burning foods that can help turn your body into a fat burning furnace!
Protein, protein, protein!
Yes, you’ve guessed it; the number one fat burning food is the typical stereotyped muscle macro protein! You may be thinking that protein is now just assumed as being fantastic for everything… but trust me when it comes to burning that fat, protein really is that must have macro!
So why actually is this? Well, when consumed, protein produces a high thermogenic effect in the body, this is because protein takes more energy for the body to digest … meaning you actually end up burning 30% of the calories you consume! This extra energy needed to break down protein means your body sees a boost in metabolism, which continues to work away for hours even after you’ve finished eating! Not only this, but protein is known to be the most filling macro nutrient providing the added benefit of eating less and staying fuller for longer!
BUT, don’t race off and start tucking into those big meaty steaks. Red meat has several benefits including being a good source of some vitamin B complexes and iron, however it should be consumed in moderation due to it’s high fat content. Also high consumptions of red meat have also been associated to certain cancers, so much so, that it’s actually government recommended you consume less than 90g a day of red meat and less than 50g of processed meat!
But you can get the fat burning benefits from healthier protein sources such as lean meat, fish and eggs, giving you plenty of ways to get that primary protein! Good sources of lean meat include chicken and turkey, most fish such as cod are also low in fat, except oily fish such as salmon, however, they do offer healthy fats in the form of omega-3, where it is actually recommended we eat at least one portion of oily fish a week. Eggs are a good source of protein in moderation and contain vitamin B12, the vitamin needed by the body to metabolise fat. If you’re stuck for time or don’t like cooking, you can also get fat burning protein effects from protein powder, whereby there is a huge range at Myprotein to choose from.
For all you Veges- Beans and Legumes
Okay, so beans and legumes aren’t just for vegetarians they are good for everyone, but are an extremely important source of protein for people who can’t eat meat. Beans and legumes are low in calories, full of protein and also give you fibre!
Fibre is a macronutrient that is not only great for digestion, but has also been shown to protect against colon cancer, whereby intakes in both the UK and USA are well below the recommended amount. Not only this, but legumes such as lentils also provide you with important minerals such as iron.
Carbs, carbs, carbs… Oh those dreaded carbs! Burning fat= no carbs yeah?
So there are certain diets, ketogenic diets, that are very low in carbohydrates that have been shown to shred fat, but the thing to remember is that this is just ONE diet of many. You’ve got to find the diet that works best for you! But in the mean time whole grain sources of carbohydrates are great for burning fat when portioned correctly! This is because whole grain foods such as brown pasta, brown rice, oatmeal and whole grain breads are low in fat and high in fibre, so like protein, they require more energy for the body to digest and breakdown. Oatmeal in particular is a food consumed commonly amongst us fitness enthusiasts because its high fibre content leaves you feeling fuller for longer by preventing dips in blood sugar! When consuming oatmeal and whole grains though, you should be careful to stay away from adding sugary toppings to your oatmeal and products labelled as “wheat”, because these are products that have a high percentage of fibre removed due to processing.
Low-fat dairy products
Dairy products are good for you for many reasons, they provide calcium and are also good sources of vitamin D, both of which aid bone growth and help build muscle. Consuming dairy such as Greek yoghurt is ideal for fat and weight loss, with Greek yoghurt, quark and cottage cheese also offering a high protein content, revving up that metabolism!
If you’ve got a sweet tooth you should try quark, cottage cheese or Greek yoghurt with a scoop of flavoured Myprotein whey protein powder, mix in some nuts and you’ve got an unbelievably tasty desert!
Green tea and Coffee
By now you’ve seen the green tea speculation I’m sure… but what’s so special about green tea and why can’t you just stick to your usual black tea? Green and black tea both contain aromatic chemical compounds called poly-phenols, that offer a series of beneficial antioxidant properties in the body, however the types of poly-phenols in different teas differs greatly. Green tea contains catechins, EGCG’s to be precise, whereby this compound has been shown in scientific studies to increase the rate of thermogenesis in the body, increasing your metabolism at the use of fat for energy. Not only this, but green tea also contains caffeine, which is a stimulant shown to increase heart rate, making your body burn calories from fat faster. Caffeine is also found in coffee… currently my best friend… whereby through stimulating adrenaline in the body, it can kick start the breakdown of fat, boosting your metabolism.
Nuts about nuts!
Be nuts about nuts! You may be thinking nuts are fattening, but in reality they actually help you burn fat! Without going into too much detail chemicals found in nuts interfere with your thyroid hormone and help boost your metabolism. They also contain good sources of fat and some protein and therefore a small portion can help keep you fuller for longer!
While we’re quickly mentioning good fats, I should also suggest avocados! Avocados contain mono-unsaturated fat which help suppress fat storage and also speed up that metabolism of yours! So stock up on the guacamole!
No, this doesn’t mean I want you to go off and try and do “the cinnamon challenge”, but by adding this incredible spice to yogurt, fruit, oatmeal and marinades you can stop the storage of fat in the body through stabilising blood sugar levels. For example, by increasing the rate our body transports glucose into cells, this means our insulin levels react last dramatically and more glucose is used as energy!
Hot, hot, hot!… Spice it up!
Stop “listening” to the red hot chilli peppers, and start adding them to your meals! Chilli peppers contain a compound called capsaicin, which… as if you don’t already know… releases heat and heat up the body and metabolism, melting away calories and stored fat. DON’T now go and try and find the hottest chilli pepper you can, or challenge your friend to a chilli eating contest, high amounts of capsaicin can be found in Indian food, Chinese and salsas, just make sure you make healthy meals and don’t count takeaways as good sources!
Overall, no single action alone will incinerate your body fat, but through correct supplementation, a good workout and a clean diet filled with healthy fat burning foods you can help maximise your body’s fat burning potential and lose that fat!