13 Fat Releasing Foods to Lose Weight Fast
Liz Vaccariello, author of The Digest Diet, explains how you can lose weight fast by eating foods you already shop for, as certain foods, actions, and activities can gently shift your body into fat release mode.
2. Vitamin C
Their review linked less-than-ideal intakes of particular micronutrients to an increased likelihood of being overweight. They identified deficiencies in vitamin C, zinc, magnesium, and vitamin E as risk factors for having a higher percentage of body fat and belly fat.
Whether you eat fiber and vinegar together or not, know that they are great tools to have on hand whenever you feel the need to tame your appetite and turn on fat burning controls. If you’re not a fan of salad, there are plenty of other sources.
7. Coconut Oil, 8. PUFAs, and 9. MUFAs
Why? This sweet, rich oil was shown to do some pretty nifty things for abdominally obese women in a 2009 study out of Brazil, including decreasing their waist circumference, increasing beneficial HDL (high-density lipoprotein) cholesterol and improving the ratio of “bad” LDL (low-density lipoprotein) to “good” HDL cholesterol. And in populations where coconut oil is commonly eaten, high cholesterol levels and heart disease are not common.
In 2006, I uncovered exciting research suggesting that monounsaturated fatty acids, or MUFAs, helped people store less belly fat. Eating a diet rich in olives, olive oil, nuts and seeds, dark chocolate, and avocado has kept my belly lean and my energy up for years! These healthy fats are a mainstay of my diet.
During my dive into the current research, I came across a small study from the Netherlands that suggests we should also enjoy polyunsaturated fatty acids, or PUFAs, found in fish and in many nuts and seeds. In this study, consumption of a high ratio of PUFAs to saturated fats led to a higher resting metabolism, as well as a greater diet-induced calorie burn.
But one clarification: Our focus will be primarily on long-chain n-3 PUFAs, commonly known as omega-3s. Researchers theorize that the weight-loss benefits of omega-3s may be a result of their anti-inflammatory effects (inflammation in the body has been strongly linked to obesity). I also love the fact that these healthy fats are associated with protection from cardiovascular disease and enhanced mood.
Many studies show that a small glass of wine a day is good for your health. Researchers credit the antiaging properties of resveratrol (found in red grapes, mulberries, and peanuts) in red wine. Now cutting-edge research suggests this antioxidant is a fat releaser too.
In one large study of more than 19,000 women of normal weight, light to moderate drinkers had less weight gain and less risk of becoming overweight than those who drank no alcohol. In several animal studies, researchers have demonstrated that moderate alcohol consumption does not promote weight gain.
And in another separate animal study done in 2006, researchers found that resveratrol improved exercise endurance as well as protected against obesity and insulin resistance, a precursor to diabetes.
11. Calcium and 12. Dairy
Yes, dairy is an excellent source of calcium, but I’ve singled it out because studies have found that dairy sources of calcium are markedly more effective in accelerating fat loss than other sources. Researchers theorize that other ingredients in dairy act synergistically with the calcium. (I love the two-for-one nature of this fat releaser!)
In one study out of the University of Tennessee, researchers showed that eating three servings of dairy daily significantly reduced body fat in obese subjects. And if subjects restricted calories while consuming the same dairy servings, fat and weight loss accelerated.
There’s more! A great study done in 2010 indicated that drinking fat-free milk immediately after whole-body resistance training and again one hour after the workout allowed participants to increase fat loss, gain greater muscle and strength, and strengthen bones by reducing bone cell turnover. Drink milk and get all these amazing benefits? Sign me up!