13 of the Best Fat-Burning Foods You Can Eat to Tone Up and Feel Great

By Nicole Yi, POPSUGAR

Eating a healthy diet is fundamental to weight loss, but there are certain foods that can actually better aid your fat-shedding efforts. To find out which items are ideal for fat burning, we spoke with Kristin Kirkpatrick, RD, MS, nutrition expert, and Lose It! advisor, who recommends adding the following list to your diet. Read on to see which 13 foods you should eat more of!
[post_ads_2]


1

Salmon

"Salmon and other fatty fish have omega-3s for heart health, and studies have shown salmon can help lower insulin levels and fight inflammation," Kristin told POPSUGAR. But the perks don't stop there. Research has also shown sufficient amounts of omega-3s to benefit mental health, including combating depression. Kristin recommends wild salmon two to three times a week or opting for walnuts (another great source of omega-3s) as an alternative.



2

Coffee

In addition to giving you an energy boost that can help you move more, straight coffee — meaning not the fancy lattes — contains antioxidants and caffeine that can suppress your appetite.
[post_ads_2]


3

Green Tea

Kristin said that drinking just a couple cups of green tea every day can boost both your metabolism and energy. Green tea also contains catechin, which is a disease-fighting antioxidant. "It's a practical choice: swap a simple green tea over other sugary beverages, and you can reduce your calorie and sugar intake," she said.



4

Leafy Greens

Greens like kale, spinach, chard, and collard greens are packed with vitamins and minerals, not to mention they're low in calories and high in fiber. "They're the perfect food to clean your cells and deliver vitamins A, C, and K, calcium, and iron," Kristin said.
[post_ads_2]


5

Eggs

"Eggs are antioxidant- and nutrient-packed, low-calorie, and low-carbohydrate and have the high-quality protein to keep you full while reducing cravings — helpful when trying to lose weight," Kristin said. Hard-boiled eggs make for the perfect protein snack, but Kristin said to buy local and free-range for the best quality.



6

Berries

Berries really hit every criteria: they're low in sugar and high in fiber, antioxidants, vitamins, and minerals. According to Kristin, fiber-rich diets have been associated with increased weight loss, decreased cholesterol, and improved digestion. Additionally, blueberries contain a flavanoid called anthocyanin, which is linked to lower risk of type 2 diabetes. "Add berries to smoothies and oatmeals to get a boost of fiber, nutrients, and flavor," Kristin said. "Blueberries are my go-to, since they work easily as a topping or a standalone snack."
[post_ads_2]


7

Plain Greek Yogurt

"Greek yogurt is a fantastic source of satiating protein with over twice the protein of regular yogurt," Kristin said. "The probiotics in Greek yogurt help maintain a healthy balance of good bacteria in your gut, which means your body can break down foods efficiently, take in nutrients, and boost your immune system." Make it full-fat and "think outside the bowl," as Kristin told us. Swap out sour cream for yogurt or use it as a base for smoothies or dip.



8

Sprouted Grains

Opting for breads with sprouted grains can help aid digestion and weight loss. "Sprouting grains boost the nutritional content, making those healthy vitamins more available to your body to absorb," Kristin said.
[post_ads_2]


9

Beans and Legumes

This food family is packed with protein and fiber, which will help keep you feeling full and curb snack cravings. Kristin suggested adding chickpeas into salads, choosing a bean-based pasta, or adding lentils to soups.



10

Water and Herbal Tea

Some of the most obvious tips are often the ones that go forgotten. Water is a natural cleanser, so be sure to keep your intake up and consume foods with a high-water content. Fruits and veggies including cucumber, papaya, and watermelon can help flush out your digestive system and provide vitamins at the same time. "Dehydration is easy to mistake as hunger, so stay hydrated with water and [drink] herbal tea to help decrease cravings and appetite," Kristin said.
[post_ads_2]


11

Cucumber and Celery

"You've probably heard that celery takes more calories to eat than it actually has, and it's not far from the truth!" Kristin said. "The high-water content of cucumber and celery makes them hydrating options that provide soluble fiber and vitamins while being very low in calories." Additionally, diets rich in flavanoids have been associated with reduced weight gain.



12

Oatmeal

"Oatmeal takes longer to digest than your regular cereals because it's a whole grain, meaning your body expends more energy trying to break it down," Kristin said. Not only that, but oatmeal is a good complex carb with a ton of fiber, which can help you feel full.
[post_ads_2]


13

Citrus

Oranges and grapefruits are great examples of fruits with vitamins, antioxidants, and a high-water content. Kristin said that grapefruits are especially fantastic because they're lower in calories than oranges and lower on the glycemic index. It also doesn't hurt that their bitter taste can help reduce appetite. "Studies done on grapefruit demonstrated that taking grapefruit in varied forms (fruit, juice, or capsule) was correlated with significant weight loss and even greater insulin resistance in some people," Kristin said.

See more at: POPSUGAR