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Top 14 Fat-Burning Foods You Need in Your Diet
What are Fat-Burning Foods?
When it comes to weight loss, diet plays a major role. Adding foods that improve or increase your metabolism can help you stay healthy and in shape.
To be honest, there does not exist one single food or recipe that can be called ‘fat-burning foods’. But we can definitely find foods that support healthy digestion, better use of energy, heat production in the body and efficient absorption of all vital nutrients. Thus, they prevent weight gain, aid weight loss, and subsequently aid fat loss.
However, remember that food alone cannot make you lose weight. Regular exercise, physical activities, a good night’s sleep and a stress-free lifestyle are also instrumental to monitoring your weight.
Stay with us today as we discuss the top 14 fat-burning foods for weight loss in Indian kitchens that can be a game-changer.
14 Fat-Burning Foods for Weight Loss to Add to Your Diet
Foods that are commonly vital for weight management are rich in fiber and have healthy fats and essential nutrients. They keep you full between meals, curb cravings and binge eating, boost metabolism (digestion and energy production) and keep your gut healthy.
Here is a list of easily available foods in the Indian kitchen to include in fat-burning diet plan that help with weight loss:
1. Whole grains
These grains are coarser, less refined, and retain the husks. Whole grains, like whole moong, chana, and rajma with the skin, are high in fiber, keep you feeling full, and help keep blood sugar stable. Fibers demand more energy to digest, which increases metabolism and heat production in the body.
They also contain polyphenols, which increase energy expenditure and offer nutrients that support lean body mass. This happens while burning fat tissues for heat production and improving glucose and lipid metabolism.
These fat-burning foods are common in Indian kitchens and are used to make khichdis, kali dals, sprouts salads, pulao, etc.
2. Mustard Seeds
Both white and black mustard seeds, or ‘rai’ in Hindi, are powerhouses of antioxidants, fibers, and healthy fats (ALA-rich triacylglycerol). Studies show that these are known to use fat tissues better. These not only boost metabolism but are also anti-inflammatory in nature helping in weight loss.
Mustard seeds are an essential part of tadk or tempering, which is the base of Indian cooking.
3. Cumin Seeds
Cumin seeds, or jeera, are also known to reduce cholesterol and bad lipids (LDL) in the body. They also contain essential oils such as cumin-aldehyde, which have digestive effects. They may improve metabolic processes and have anti-inflammatory properties, helping with weight management and overall health.
Jeera is the usual accompaniment to rye for tempering dals, khichdi, and chutneys, as well as in cooking curries/sabzis.
4. Fenugreek Seeds
Commonly known as methi seeds, fenugreek is power-packed with properties that keep your blood sugar levels steady. They are rich in soluble fibers, essential vitamins like A and D, and antioxidants.
Animal studies show that methi seeds can significantly decrease fat levels (white adipose tissue) and lipid levels in the blood.
They promote better digestion of foods and bowel movements, reducing constipation and bloating. Thus, they are instrumental in weight management.
Methi seeds can be used for tempering and cooking, or they can be eaten as such in the form of sprouts.
Haldi or turmeric, contains an active compound called curcumin, which is a popular antioxidant. It is instrumental for weight loss, gut health, and anti-inflammatory properties. It is a key ingredient in Indian curries, adding colour and flavour.
Turmeric is an essential spice in most Indian kitchens. It adds colour and flavour to the majority of our cooked foods. Haldi-doodh or turmeric milk, is often taken at bedtime to boost immunity and stay away from the common flu in the winter.
Studies also show that curcumin promotes weight loss by reducing fat tissue growth, burning fat, and enhancing the sensitivity of the blood-sugar stabilizing hormone insulin.
This sweet-spicy, flavourful spice is added to delicacies like biryanis, pulaos, meat curries, Indian sweets, and sometimes to milk teas.
Cinnamon promotes a healthy weight by improving insulin sensitivity, lowering lipids to burn fat, and stabilizing blood sugar levels. As the body responds better to insulin, it steps up your metabolism, preventing weight gain.
Ginger is one of the most high-rated food that burn fat. They contain over 40 antioxidants that aid in weight loss. This spicy, hot ingredient adds a unique warmth to foods that boost metabolism and increase energy expenditure, thereby shedding pounds.
Studies have shown that active compounds in ginger suppress lipogenesis (fat formation) and boost lipolysis (breakdown of fats), to aid weight loss.
Ginger, as one of the fat-burning foods, is a must ingredient in almost all Indian curries, stir-fries, dals, khichdis, etc. Adding grated ginger to teas—’adrak wali chai’ is a favorite in the chilly winters,
Garlic contains a unique sulfur-containing compound called allicin. Allicin is known for its effects on preventing fat tissue growth, producing body heat, and stabilising blood sugar levels, thereby boosting weight management, burning fat, and energy expenditure.
Garlic consumption reduces body weight and dissolved fat in different body parts and improves harmful blood and liver fat levels caused by a high-fat diet.
Garlic is a regular spice for Indian vegetables and curries. It imparts a spicy, warm flavour to foods like curries and stir-fries. Dried garlic powder can also be used in sauces, spreads, pickles, chutneys, etc., for flavours.
Lemons are rich in vitamin C and polyphenols, which are known for their health benefits. They may aid in weight loss by increasing fullness, hydration, and metabolism.
Animal studies have shown that polyphenols in lemons can step up the oxidation/metabolism of fats.
You can squeeze fresh lemon juice on breakfast items like poha, lemon rice, dhoklas, chutneys, etc. Lemon juice is also used in marinades for fish, meat or egg curries. Having fresh lime juice as a fat-burning food, with a pinch of salt, can be a refreshing summer drink.
10. Curry Leaves
Curry leaves are high in dietary fiber, low in calories, and contain a wide variety of anti-oxidants. They are high in antioxidants and bioactive compounds that stimulate metabolism, increase energy expenditure, and reduce fat absorption. A faster metabolism ensures that your body burns fat and calories more efficiently, allowing for more successful weight loss.
Curry leaves are a must addition for tempering in traditional Indian dishes like sambhars, coconut chutneys, peanut chutneys, vadas, tamarind sauces, etc. Their bitter-sweet flavors and intense aroma can brighten the day.
11. Green Chilies
Capsaicin, found in green chillies, is a metabolism booster. It is known to affect lipid oxidation (fat metabolism), reduce appetite, increase calorie burning and increase energy expenditure, potentially supporting fat loss and suppressing weight gain.
Adding this as a fat-burning food for flavour and taste to daily sabzis, dals, and curries can get you the much-needed nutrients and aid weight management.
These fat-burning foods contain lycopene and chlorogenic acid—both are antioxidants that reduce inflammation. Tomatoes thus contribute to weight loss by improving metabolic processes. Studies show that fresh tomato juice can increase blood ‘adiponectin’ levels, which is involved in better fat digestion.
Tomatoes are indispensable kitchen essentials—you cannot do without them in both vegetarian and non-vegetarian curries and stir-fries. Tomatoes can also be eaten raw in salads and as juices.
Rich in fiber, vitamins, and minerals, spinach keeps you full, supporting weight management, while nutrients promote overall health.
You can have the different varieties of Indian spinach as a stir fry with mustard oil and garlic or add them to dals and sabzis. Always remember to wash them before use.
14. Green Tea
Green tea and its varieties are rich in catechins, especially EGCG (epigallocatechin gallate), which are basically antioxidants that enhance metabolism. This supports fat burning, fat digestion, and better use of energy when consumed in moderation.
You can consume it in between meals on a half-full stomach as a mid-morning or mid-evening snack.
Weight management is not only essential for diabetes control but also for overall fitness. If you are looking to lose weight with a simple diet, look no further.
This list of the top 14 fat-burning foods for weight loss is available in our Indian kitchens and are also budget-friendly. Remember to have them in moderation and follow the cooking instructions closely to get the maximum benefits.
However, diet alone with fat-burning foods cannot make you lose weight. The weight loss journey is slow and steady and a mixture of correct foods, physical activities, stress control and good sleep.
This is where an expert-led program, such as Fitterfly’s Weight Loss Program, can come in handy. Our Nutrition, Fitness, and Mental Health Coaches will provide you with a highly personalized weight loss plan that takes into account your food preferences, lifestyle, working hours, daily habits, and other factors.
You can speak with us by just giving us a missed call at 08069450746, and we will definitely get back to you. Together, let us make the journey towards healing from diabetes more healthy and enjoyable.
FAQ - Frequently Asked Questions
What are fat-burning foods?
Fat-burning foods boost metabolism, helping with effective calorie expenditure and potential weight loss. They are usually rich in fiber, low in fat, and have essential nutrients.
What are belly fat-burning foods?
There is no such concept as fat-burning foods. However, some foods are known to reduce the accumulation of fats and thereby avoid weight gain. They encourage a slimmer, healthier waistline. You need to accompany them with exercises to ensure healthy weight management.
What foods burn fat fast?
Foods that burn fat quickly accelerate the digestion process and produce significant heat during the process to help burn more calories. However, remember that burning fat is not a speedy overnight method and needs careful guidance and planning.
Do bananas burn fat?
Bananas are nutritious, but they aren't known to burn fat. They are powerhouses of energy carbohydrates and should be taken in moderation during weight loss. A well-balanced diet with other fruits and vegetables can help you lose weight.
Does walking burn fat?
Yes, walking helps to burn fat by increasing calorie expenditure and aiding in overall weight management. It is a great physical activity for overall health.
Does lemon water burn fat?
Lemon water keeps you hydrated, adds the daily dose of antioxidant-rich vitamin C and may boost metabolism, perhaps supporting fat-burning efforts when used regularly.
What fruit burns fat?
Certain fruits, like berries and grapefruit, which are high in vitamin C, may help with weight loss and burn calories.
Which exercises burn fat?
High-intensity interval training (HIIT), aerobics, and strength training are all excellent ways to burn calories and lose weight.
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