By Gavin Gillibrand & Tom Dyer on 7 February 2017
Personal Trainer Gym Liverpool Street Blog discussing “what are the best foods to eat to body build and / or burn fat?”
Certain food and beverages supposedly contain “fat burning properties”. Foods like green tea and chilli peppers to name a few, and actually it turns out that there is some truth to the claims that these foods speed up your metabolic rate by the act of THERMOGENESIS.
The downside is that recent studies show that the amount is very insignificant and using the example of green tea, you would need 4 cups of strong green tea to burn an extra 70 calories in a 24hr period. Although this helps, its unlikely to make any significant difference to fat loss over time. If you like green tea, I suggest you keep on drinking it for the myriad of other health benefits it provides.
What WILL help you burn fat is a nutrient dense diet consisting of foods with low calories yet with a higher thermic effect of digestion.
All foods are thermogenic in fact. What this means is that they take energy or calories to process or digest. Some foods are more thermic than others with dietary fat being the worst.
The most thermic is LEAN PROTEIN from solid foods and in particular the following:
Very lean red meat (Grass fed is the best)
Game meats (venison, elk)
Bison and buffalo
Protein has the highest thermic effect of all the macro-nutrients, requiring about 30% of the calories it contains just for digestion and processing. The added bonus of course, is the fact the lean proteins suppress your appetite!
High protein diets have been shown to be highly satiating which means they will keep you "fuller for longer".
Carbohydrates have a thermic effect of about 6-8%
Fat has a very poor thermic effect of about 2-3%
So to go back to the original question, what are the best fat burning foods?
The answer is a combination of lean protein, fibrous vegetables such as broccoli, spinach or kale, good essential fats and the right amount of natural starchy carbs.
It's the quality of your nutrition, in the correct amounts that will increase or decrease your bodies ability or potential to burn body fat.
Couple this with an effective resistance/weight training plan, will turn your body into a fat burning machine.
Which is what we all want. Isn't it?