Let's talk about these healthy foods that help you burn fat!
To provide a list of healthy foods that applies to everyone is VERY difficult.In fact, It's impossible.
If you are vegetarian you don't eat meat, then that's one food off the list.If you're lactose
intolerant you can't digest milk products, that's another food off the list.You could have problems
with gluten. Everyone is different.
Eat foods you enjoy, or you'll never stick with your nutrition plan. So there really
is no single perfect list of healthy foods. One person's preference is another's poison.
If there's something you can't or won't eat, then don't eat it! It's that simple! Dispense with
the "expert gurus" who insist you must follow a tightly restricted food list. That's nonsense.
Simply use use the lists below to pick and choose the foods you DO like.
Some people believe that meat products are unhealthy. This is totally false! It's all about what kind of meat you choose. But If you're vegetarian, you'll have to choose plant-based protein sources, but for most of us, protein means animal products - meat, fish and dairy.
Stay away from processed meats - that means deli lunch meats and meat at fast food restaurants.
You would have a "bird" if you saw the list of artificial additives in a McDonalds Chicken Breast
- it's not pure chicken breast - it's "fake" meat.
To help you burn fat and keep the calories down.Choose the leanest cuts of meat you can find.
(turkey breast instead of thighs or a top round steak instead of a big prime rib)
If you can fit it in your budget, choose grass-fed beef, which has a healthier fatty acid profile
(healthier ratio of omega 6 to omega 3 fatty acids)
Chicken breast (the real bird, not fast food meat!)
Turkey breast (the real bird, not sliced lunch meat!)
Game meats (venison, elk, etc)
Bison/buffalo (is often leaner than regular beef)
Very lean red meat such as top round and lean sirloin (grass fed is especially nutritious)
Almost all types of fish (warning: a few, like swordfish, tilefish and some types of tuna are known to be contaminated with mercury)
Salmon (one of the healthiest foods you can eat due to the high omega-3 fatty acid content - choose wild salmon over farmed)
Shellfish and other seafood
Eggs (you can even eat whole eggs in moderation, within your calorie limit - the yolk contains a highly bioavailable source of lutein and xeaxanthin, carotenoids which help protect against cataracts and macular degeneration
Dairy products, if you are not lactose intolerant (choose low or nonfat dairy to save calories)
The next healthy food to put into every healthy meal is a green food or fibrous vegetable.
Below is a list of some of the most popular fibrous carbs.
Bell Peppers (green or red)
Zucchini (summer squash)
Tomatoes, natural tomato sauce, salsa
Lettuce and other salad greens (darker the better)
ALL other green and fibrous carbs.
About healthy fruits
You can't hear it often enough - "eat more fruits and veggies"
It's saddening that low carb fanatics actually put restrictions on fruits.
They are another nutritional powerhouse. The fructose in fruit is the naturally-occuring kind, and there's not that much of it,
Fruit is healthy and helps you burn fat,because it is high in fiber and high in water content.
But Watch out for dried fruit.Because When you remove the water you increase the calorie density. High calorie density foods should be limited.
The same about fruit juice too - when you drink fruit juice, keep it to small quantities. Fruit juice is calorie dense, it has had the fiber and pulp removed and doesn't activate the satiety centers in your brain like whole food does.
The natural starchy carbohydrates and the natural whole grains is the next category of healthy foods.
Also here it is a shame that the low carb diet craze has caused people to fear these foods because many of them are nutritional stars, loaded with fiber and micronutrients.But you have to be a little more careful here because starchy carbs and grains are more calorie dense than fibrous carbs and most fruits.
-Load up on the lean proteins, fibrous carbs and fruits first, and then add in these starchy carbs and grains as your calorie needs allow.
If you're highly active or in hard training, you'll be able to manage a lot more from this category.
Sweet potatoes (or yams)
Oatmeal (the natural, unsweetened kind!)
Black eye peas
beans all kinds: black, pinto, navy, kidney, etc
Quinoa (a natural whole grain)
100% whole grain bread and pasta products (use in moderation - even though they are made with the whole grain, they are lightly processed and calorie dense)
Back in the 1980's and into the 1990's, the diet mantra was "fat makes you fat." Even doctors said so. They were wrong.
Dietary fat can only be called fattening in the sense that it's the most calorie dense of all the macronutrients.
Protein has 4 calories per gram. Carbs have 4 calories per gram. Fat has 9 calories per gram. With more than twice the calories per gram,
it's easy to overconsume calories from high fat foods.fat won't make you fat if you're in a calorie deficit.The omega-3 fats, which are found in high
concentrations in fatty fish, are among the healthiest foods you could eat. You can also found healthy fats in nuts, seeds, dark leafy greens and certain
healthy, unprocessed oils.
Trans fats and refined oils it´s something you should stay away from.Most people know to limit the amount of white sugar and white flour they eat, but
it doesn't dawn on them that processed oils are the equivalent - call them white oils if you wish, referring to the fact that they've been refined and
stripped of nutritional value.
Fatty fish (Wild alsakan salmon, sardines, mackerel, trout
Fish oil supplements (if you don't eat fatty fish)
flaxseed oil (as a supplement, not for cooking)
extra virgin olive oil
extra virgin coconut oil (for cooking; NOT hydrogenated varieties)
Natural peanut butter or nut butters (NOT the sugar-sweetened kind)
If you'd like to learn more about healthy foods and foods that burn fat,