Nuts and nut butters
“Nuts have healthy fat, fiber, and protein, which is a great combo to keep you energized and satisfied.”
Another great source of protein (six grams) and healthy fats (five grams), Cording says eggs help keep you satisfied and energized so you can maintain muscle while you’re burning fat.
Milk offers tons of bone-building calcium (300 mg in one cup) and animal protein (eight grams)–and you don’t have to choose the low-fat varieties to enjoy those benefits.
The probiotics in yogurt can support a healthy gut and your overall wellness. “When your immune system is working well, your gut and brain talk to each other. If you struggle a lot with stress eating, maintaining good digestive health helps nourish a healthy gut so you feel calmer and avoid stress eating.”
Because they’re loaded with fiber, these sweet treats help improve satiety and reduce cravings as you’re burning fat. In one cup of blueberries, for example, you get fewer calories (about 84) and more grams of filling fiber (3.6) than in one large banana.
“Berries take up lots of space on a plate, so they’re visually satisfying.”
All cooking oils (with the exception of coconut oil) are chock full of monounsaturated fats, at about 14 grams per tablespoon, to promote fullness and keep you from mindlessly snacking. But olive oil is Cording’s all-around favorite option.
“Avocados are a really great combination of monounsaturated fats plus tons of fiber, which helps you to stay satisfied.” They’re also an excellent source of potassium, which helps reduce water retention and bloat—always a welcome effect when you’re trying to burn fat.
“Grapefruit is a very low-calorie density food, so people feel they can fill up on one as an appropriate snack” . It’s also high in antioxidants including vitamin C and beta-carotene to support healthy immune system function. Plus, it has a ton of fiber at three grams per fruit.
While you can’t simply sip on green tea and expect the pounds to fall off, there is actually quite a bit of research showing that this elixir can help fire up your body’s fat-burning capabilities.
Chili peppers and cayenne
Capsaicin, the compound that makes chili peppers hot may mildly increase metabolic rate, research shows, which is of course welcome when you’re trying to burn fat.
Beans and legumes
Beans and legumes are a great source of protein (seven grams in half a cup of black beans) to help build muscle, burn fat, and keep you satisfied. A massive dose of both soluble and insoluble fiber (seven grams total) also helps prevent blood sugar spikes for a slower, steadier energy burn.
“Whey protein has been shown to support muscle repair, building, and retention,” And since muscle burns more calories than fat, it helps support an efficient metabolism.
Another fat-fighting hero: “Turmeric, which helps to lower inflammation and may prevent growth of fat tissue.”
Sprinkle a little bit of the spice on your dinner to help give it a major flavor boost.