30 best fat-burning foods (part 3)

 

Olive oil

 

“Olive oil helps you lose fat because the high level of monounsaturated fats it contains burn fat and control food cravings,” says McGrath. “Cook with it and use it on salads.”

 

Peanut butter (all-natural, sugar-free)
 
“Probably the most surprising of the fat-burning foods, peanut butter can help you lose weight,” says McGrath. “Eat it in moderation and buy only natural peanut butter that doesn't have added sugar. Peanut butter is high in healthy monounsaturated fats that help muscles grow and burn fat. Limit yourself to three tablespoons or less a day.”

 

Almonds and other nuts

 

“Nuts, and almonds in particular, help suppress your appetite,” says McGrath. “Eating two ounces of almonds (about 24 nuts) is enough to decrease your appetite. Choose natural, not salted or flavoured, nuts. Instead of just eating them whole, you can add chopped nuts to salads, plain peanut butter, cereal or yoghurt.”

 

Beans and other legumes

 

“Due to their high fibre and low calorie content, beans of all types are a fat-burning food,” says McGrath. “The fibre makes you feel full so you consume fewer calories with the rest of your meal.  They also contain lots of protein and iron, which also help with fat loss. The best beans are soya beans, pinto beans, chickpeas, navy beans, black beans, white beans, kidney beans and lima beans.”

 

Spinach and other green vegetables

 

“Similar to beans, green vegetables are low in calories and high in fibre,” says McGrath. “They help you feel full, so you eat less. Green vegetables that are also very high in vitamins, minerals and other nutrients include spinach, broccoli, romaine lettuce, arugula, watercress, endive and mustard greens.”

 

Dairy (fat-free or low-fat milk, yoghurt, cheese) 

 

“Calcium is a fat-burning substance, perhaps one of the most powerful fat-burners, and it is found in abundance in dairy foods,” says McGrath. “Calcium not only breaks down body fat, it also helps prevent fat formation. Choose low-fat products such as skim or 1% milk, cheese and yoghurt.”

 

Turkey, chicken, other lean meat

 

“It takes more energy to digest protein than carbohydrates or fat,” says McGrath. “That means high-protein foods are natural fat-burners. Add more of the lean varieties of turkey, ham and beef.”

Whole grains
 
“The fibre in wholegrain breads and cereals helps keep your insulin levels low,” says McGrath. “This prevents your body from storing fat. Stop using white bread products that have all the fibre and nutrients removed. For fat loss, stick with wholegrain or whole-wheat only. Brown rice is also high in fibre.” Your body burns twice as many calories breaking down fibre-rich whole foods than processed foods.

 

Fruit 
 
“Many fruits are high in fructose, a natural sugar, which may slow down weight loss,” says McGrath. “However, there are several fruits that, like some vegetables, require more calories to digest than they contain, so they are foods that burn fat. These include apples, apricots, peaches and pears.”