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Fat Burning Foods by: Vince Delmonte, Author of the No-Nonsense Muscle Building Program.

Not all calories are created equal.

Consuming certain foods will actually help you burn fat while others can cause you to store fat.

Yes, it’s true that energy management is related to the amount of calories you to do and don’t stick in your pie hole.

But that’s not the whole story.

If weight management was simply a function of calories then it would be true that 2000 calories of Apple Fritter doughnuts would have the safe effect as 2000 calories as oatmeal. Eating 2000 calories of oatmeal a day would provide a full feeling that will provide you long-long-lasting energy all day.  In comparison, 2000 calories of Apple Fritter doughnuts would result in a spike in your insulin levels, shortly making you craving another fritter and more famished before you had the first one – and more likely to get deposited around your butt and gut.

So how do you pick the best fat burning foods? Easy. Look for foods that are considered thermogenic. Calorie for calorie, certain foods are considered to increase your metabolic rate – that is, they naturally increase energy expenditure – helping you burn body fat rather than storing it.

And when that occurs, your body taps into existing fat stores to meet energy demands, melting off the layer of fat covering up your six pack that you’ve been dying to show off.

Even better, some foods have abilities to surpass their fat-burning effect. Certain choices result in fullness; some require energy to be broken down; and some can some can even release body fat elevating your metabolism.

The science is complicated and not necessary to grasp.  You need to understand which foods work to promote fat burning so you can capitalize on the best options and get rid of your unwanted fat.

Here are a few of my favorite fat-burning foods and why they can be so effective:

1. Oatmeal

The breakfast of fat-loss champions! Oatmeal will help you reduce fat levels by providing sustainable energy and keeping you full so you don’t over eat mid morning. It’s full of plenty of fiber to maintain your insulin levels throughout the day.

A key to losing fat is to keep insulin levels lowered because insulin moves fat into storage more easily, especially if you’re not weight training regularly.

YOUR TIP: Start each morning with a bowel of oatmeal (not the sugary packets).  Add natural peanut butter, sprinkle some cinnamon and pour a chocolate protein shake on top. Top your breakfast off with 3 scrambled eggs and a black coffee with some Steveia (natural sweetener) inside.

2. Cold Water

Don’t expect this to work miracles but everything has an incremental effect. Studies showed that cold (or iced) water can increase metabolic rate, although most studies kill the excitement reporting a minimal effect on your metabolism. Regardless, keep cold water in your thermogenic food plan and rely on water’s other advantages: It keeps you hydrated, which assists with energy, absorption, being anabolic and is required to burn fat.  Staying hydrated can also help you keep your overall calories lower.

YOUR TIP: Drink 1 liter of water between your meals on a empty stomach.  Water should be your drink of choice when you dine in or dine out.  Drink 1 liter as soon as you wake up, between breakfast and lunch and between lunch and dinner.  That will ensure you have at least 3 liters of water a day.

3. Eggs

Studies show that eating 2 eggs for breakfast instead of calories from bagels helped reduced appetite and calorie intake for up to 24 hours. The study showed that those who ate eggs for breakfast instead of bagels lost considerably more fat.  Not to mention the muscle-building power of the protein found in eggs because of it’s superior amino acid profile.  The fat in the yolk of the egg is the healthiest part and helps with slower digestion and reduces hunger.

YOUR TIP: Eat eggs at least five times a week with up to three eggs per meal.  Eliminate muffins, bagels, pastries and any other sugary carbohydrate from your breakfast because they result in insulin spikes and fat storage.

4. Coffee

If you’re a coffee-nazi then you and I won’t get along! Not only does my coffee wake you up in the morning but it wakes up your metabolism. Caffeine also improves brain activity. Another huge benefit is that it increases your performance in the gym and it’s not uncommon to lift more weight and more reps after one cup of coffee before your workout. Coffee is also loaded with antioxidants – chemicals that neutralize harmful free radicals. Caffeine is a central nervous system stimulant so it clearly has a thermogenic effect.  Your body will adapt to caffeine intake over time, so it’s more beneficial to a “caffeine virgin.”

YOUR TIP: Cycle your caffeine intake like you do any other supplement.  Every one-to-two months, cut your caffeine intake completely for one or two weeks.  This will prevent your body from adapting to it’s powerful effects. The goal is to learn how to enjoy a black up of coffee in the morning without milk or sugar.  Most people will get a strong fat-burning effect with 200mg, which is about 2 cups. A Grande coffee at Starbucks has 330mg, which will get you really jacked up!  When trying to lose fat, always have a cup of black coffee half hour before your workout and you’ll burn more calories overall.

5. Olive Oil

Your body cannot live without certain foods and “good fat” is one of them. That’s because approximately 70% of it Olive oil is one of those “good fat.” Olive oil is rich in monounsaturated fat, a type of fat that has many healthy benefits like preventing heart disease, colon cancer and controlling LDL (bad cholesterol). It’s also loaded with vitamin E and antioxidants.  Olive oil can increase the activity of certain chemicals called “uncoupling proteins.” These chemicals effectively “tell” the body to burn excess calories, rather than store it.

YOUR TIP: The easiest way to add olive oil to your diet is to add a tablespoon to your protein shakes or simply mix it one-to-one with a balsamic vinegar, and use it instead of those high-fat, high-carb salad dressing.


Which fat burning food are you going to incorporate more of?  Post your comment below.