Top 10 Fat Fighting Foods

SOME foods actually stop the build-up of fat and speed up the metabolism.

When you’re trying to lose weight, it can be demoralising to constantly be reminded of all the foods you should not be eating. But some foods are ideal for weight control. Dubbed “fast foods” or “edible amphetamines”, some foods help speed up the metabolism and break down fat.

Others nurture the liver or keep you full for longer. But there are no “zero-kilojoule” foods, says Laura Sutherland, dietitian and spokesperson for the Dietitians Association of Australia.

“Foods can play a part in minimising our build-up of fat storage, but the real key is energy in versus energy out – not taking in too many extra kilojoules and burning off a little extra.”

Here are the ten best foods to reach for:

1. Lean meat

Why you can eat up: Researchers in Denmark found boosting the lean protein in your diet may help you burn five per cent more kilojoules a day, perhaps because it takes more energy to digest protein than carbohydrates or fat. Sutherland says lean meat’s benefit is satiety. “A meal with lean protein makes you feel satisfied, which helps to avoid overeating later.”

How to eat: Opt for lean pork, chicken or turkey and remove any skin beforehand.

2. Low-fat milk, cheese, yoghurt

Why you can eat up: A US study found consuming about 1300 milligrams of calcium a day helped people lose almost twice as much weight. Another study found post-menopausal women who consumed calcium with vitamin D supplements put on less weight than those who didn’t. It is thought calcium may break down fat cells and suppress the growth of new ones.

How to eat: Eat low-fat yoghurt and add reduced-fat or cottage cheese to a sandwich.

3. Berries and citrus fruits

Why you can eat up: Vitamin C-rich foods contain flavones, compounds that increase metabolism, control cholesterol levels and help dilute fats. A US study found women with a high-flavone diet gained less body fat over 14 years than those not on the diet. Another study found eating strawberries and raspberries before exercise helped burn up to 30 per cent more fat.

How to eat: Try fresh orange juice, a fruit smoothie or a handful of berries before gym.

4. Soybeans, chickpeas, lentils

Why you can eat up: “Legumes, lentils, soybeans and chickpeas are a mix of protein and carbohydrate,” says Sutherland. They’re low in fat, high in fibre and have a low glycaemic index (GI). Soybeans also contain choline, a component of lecithin which helps to move fat from the liver.

How to eat: Add to soups, curries or stir-fries.

5. Salmon, avocado, nuts, ground flaxseed

Why you can eat up: Oily fish and plant-based fats contain essential fatty acids that help burn fat. Research shows adding a handful of walnuts or almonds to a low-fat diet daily helps to reduce weight, body fat and insulin levels. Fish has also been found to lower women’s levels of leptin, a hormone linked to a slower metabolism and obesity.

How to eat: Eat a handful of unsalted, unroasted nuts, add flaxseed to cereal or yoghurt, eat avocado and salmon sandwiches.

6. Cinnamon

Why you can eat up: US Agricultural scientists found adding just a quarter teaspoon of cinnamon to your diet can boost your sugar metabolism, lower blood sugar levels and help you store less fat.

How to eat: Add to yoghurt or smoothies.

7. Sweet potatoes, oats, wholegrain cereal

Why you can eat up: The high soluble fibre content and low GI keep you full for longer. “This helps regulate blood glucose levels [so] you don’t want to snack,” says Sutherland.

How to eat: Eat porridge, wholegrain sandwiches, lean meat and sweet potatoes.

8. Chilli, cayenne pepper

Why you can eat up: Studies show that people who eat spicy foods consume less kilojoules and carbohydrates than those with milder tastebuds. Scientists believe it’s thanks to the chemical capsaicin, which can trigger a thermodynamic burn that speeds up heart rate and boosts metabolism by as much as 25 per cent. “You sweat more, so the body’s working harder,” says Sutherland.

How to eat: Pair with lean protein to help process fat through the body.

9. Mustard, Indian curries

Why you can eat up: While more human testing is needed, a US study found that turmeric, the spice that adds colour to mustard and Indian curries, slows down the spread of fat tissue in animals and lowers blood glucose, triglyceride, fatty acid and cholesterol.

How to eat: Add turmeric to curry or casseroles. Try mustard on sandwiches instead of butter or mayonnaise.

10. Ginger and garlic

Why you can eat up: Ginger and garlic are vasodilators, expanding your blood vessels and boosting body heat. In turn, your metabolism speeds up a little (some animal studies found ginger increased metabolism by as much as 20 per cent).

How to eat: Add ground or fresh to curries and stir-fries. Add ginger to tea and fresh juice and garlic to salad dressings.

Originally posted heraldsun.com.au                                                                                                                                   23rd May 2010

Share this post

Hi, would you like to chat with one of our physios?

Please provide your contact details and one of our experienced physiotherapists will give you a free, no obligation call to assist you with your query. 

G G
G G
16:52 05 Mar 24
I came to Jubilee Sports Physio for help on how to exersise and get fit without injuring myself constantly.During my initial consultation Michael said, I was standing wrong, sitting wrong and exersises I did were not suitable for my body.After four sessions, 15 minutes of daily exercises in between and I can go on hikes, lift weights and feel many years younger.I now have the life I want and very grateful to Jubilee Sports Physio, for their professionalism from booking, greeting and being able to do all I want physically.I highly recommend Jubilee Sports
Lara Mangelli
Lara Mangelli
08:56 18 Dec 23
I would like to express my sincere appreciation for the exceptional care provided by Michael and James for attending to my son, both before and after his shoulder reconstruction. Michael and James' combination of kindness and professionalism played an important role in helping my son navigate through what was his first significant life challenge.They both demonstrated an unwavering commitment to my son's well-being, providing not only expert physiotherapy but also a level of compassionate support that went above and beyond.Thank you Jubilee team for your outstanding commitment to patient care. It's reassuring to know that professionals like Michael and James are dedicated to not just addressing physical challenges but also fostering a supportive and empathetic environment for individuals facing health setbacks. The receptions ladies were kind and helpful too.
Judith Gifford
Judith Gifford
06:00 18 Dec 23
Over a period of 4 years my husband and I have had the expertise and professionalism of Michael Gabriel and staff at Jubilee Sports Physiotherapy Each of our ageing conditions required commitment to exercises to improve. When the conditions were clearly explained we gained confidence and understanding of realistic outcomes. We feel very fortunate for all of our treatments..and highly recommend Michael and staff.
Georgia Manos
Georgia Manos
12:08 13 Dec 23
The whole Jubilee team is fantastic. They are professional, knowledgeable and have always gotten me back playing football as quick as possible!
Jordan Figon
Jordan Figon
06:36 13 Dec 23
The team at Jubilee have been looking after me for over 15 years. Specially Michael with the help of Kieran. They have rehabbed me through 4 major surgeries as well as long standing injuries. It is because of these guys, I am able to still be involved in the game I love, stretching my career out as long as possible. In addition, my whole family is part of the Jubilee family
David Washington
David Washington
05:02 13 Dec 23
I have relied on Michael Gabriel for my physiotherapy needs for a number of years now. His professional work has allowed me to continue to chase the love I have for outdoors recreation.
Luke Payne
Luke Payne
22:05 12 Dec 23
Michael and his team are the best. So professional and knowledgeable and have kept me moving for years.
Diane sutton
Diane sutton
21:58 12 Dec 23
I have been a patient of Jubilee Sports Physio for many years, being treated for various injuries & chronic conditions. Michael’s diagnostic skills are excellent. I can highly recommend this practice for their care, proficiency & friendliness.
Nicole Simpson
Nicole Simpson
10:53 12 Dec 23
Micheal has helped over the years to heal and help with my injuries.. The entire team gives a five star help. I can’t praise them enough…Thank you so much
Judy Andrews
Judy Andrews
10:26 12 Dec 23
Michael has treated me on a number of occasions. He is very professional and very easy to talk to. He obviously knows his stuff and never fails to set you on the right path with his treatments
BERGE GABO
BERGE GABO
09:28 12 Dec 23
"I have been going to Jubilee Physiotherapy for many years.Very professional from the receptionists to the principal Physioswith lots of experience and straight to the point thatsave time and money"
Corinne Favaloro
Corinne Favaloro
04:09 02 Nov 23
I have been attending Jubilee physio, on and off, for many years.In fact three generations of my family are presently receiving treatment there. I have had several of the physiotherapist at Jubilee work on different problems and have found them all to be professional, knowledgeable and very caring in their treatment.
Nicole Di noia
Nicole Di noia
22:19 01 Nov 23
Thorough, professional and passionate team of physiotherapists.
Steve Chidgey
Steve Chidgey
02:04 04 Jul 23
The the treatment I received for injury was first class. Caring, knowledgeable and highly professional. The electronic home exercising provided to me showed me the required exercises so I was not let to a piece of papers directing me. Loved the app. This physio is the best I have used. Highly recommended.
Margaret Peace
Margaret Peace
01:29 01 Jul 23
I have attended Jubilee Physiotherapy for many years and have always had a positive experience. The staff are professional and knowledgeable. I always feel comfortable and safe in their care.My therapist, Samuel Leslie, knew exactly how to treat my new neck issue. As a result, I have made a very good recovery.
Angelina Mastoris
Angelina Mastoris
23:09 01 Mar 23
The guys at Jubilee are amazing! Been going for a couple years and each time I’ve had a great experience. Massive shout out and thanks to our team Physio Sam for helping me with my rehab and recovery. He’s helped improve my overall game and has made me stronger than before. He’s a legend. Would highly recommend, overall fantastic experience!
See All Reviews
js_loader

Hi, would you like to chat with one of our physios?

Please provide your contact details and one of our experienced physiotherapists will give you a free, no obligation call to assist you with your query.