15 Foods That are Great for Cutting Body Fat

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Getting rid of unwanted body-fat can be quite a challenge, especially when you’re paying your dues in the gym and not seeing the results you expect. Given this, it’s imperative you dial your diet in and emphasize the right foods to promote the fat-loss process.

One of the most degrading things mentally is when all of your efforts in the gym don’t pay off because of your habits in the kitchen. The most common pitfall for many people who try to lose weight is that they simply make poor dietary choices and eat too much. When the body is fed too many calories, it has a propensity to store that extra “fuel” (energy) as body-fat. On the contrary, when your body runs low on fuel from food, it resorts to using it’s own reserve fuel sources (body-fat and/or muscle) for energy. Thus, you must be in an energetic deficit at the end of the day to lose weight, and make sure you eat an adequate amount of protein to protect muscle/lean tissue from being broken down.
Thus, it’s advised to emphasize foods that are nutrient-dense and high in volume so you promote feelings of satiety before going over your calorie/nutrient needs. Read on to learn more about as 15 fantastic food choices that will surely help you shed off some unwanted flab!
CHIA SEEDS
Chia seeds are packed with tons of nutrients despite being low in calorie content. This food comes from the South American plant salvia hispanica, and has been a dietary staple for many civilizations dating back to the time of the Aztecs. Just 1 ounce of chia seeds contains 11 grams of fiber, 5 grams of omega-3 fatty acids, and more than 30% of the recommended daily allowance (RDA) of manganese, magnesium, and phosphorus. Due to their huge amount of fiber, chia seeds have the ability to hold up to 12 times their weight in water; in turn this helps keep you fuller, longer (reducing your cravings and likelihood to overeat).
BEANS
Since there are multitudes of bean varieties out there, it should be noted this is specifically refers to beans such as kidney beans, chickpeas, black beans, pinto beans, red beans, etc. Beans low-calorie, nutrient-packed food, containing plentiful amounts of fiber and protein to enhance digestive health and promote fullness. They are also loaded with magnesium, iron and potassium to help keep your body operating efficiently.
LEAN POULTRY
Protein is absolutely crucial for losing weight since it helps retain muscle tissue and reduce fat mass. Muscle tissue serve as the largest reservoir of amino acids (the “building blocks” of proteins) in the body. Therefore lean poultry makes a great candidate for a weight loss food that is high in protein but low in calories. Moreover, research has shown that the thermic effect of eating a high-protein meal is nearly twice as high as eating a high-carbohydrate meal of the same size. Essentially, the energy it takes to metabolize/break down proteins is much greater than the energy it takes to break down carbohydrates.
FLAX SEED
Another seed that has garnered a lot of attention from health-enthusiasts in recent years is the flax seed. Flax seeds are rich with the omega-3 fatty acid alpha linoleic acid (ALA), which has been shown to promote weight loss and reduce risk of cardiovascular disease. The great thing about flax seed is they can be added to many foods without altering the taste and they add a pleasant, nutty texture.
GREEK YOGURT
Greek yogurt is produced by straining/filtering regular yogurt to remove the whey content. The resulting product has a thicker, creamier consistency than regular yogurt and is much lower in sugar and very high in protein. 8 ounces (1 cup) of plain, nonfat Greek yogurt contains more than 20 grams of protein, is loaded with calcium, and only packs about 120 calories, making it a fantastic option for those trying to lose weight.
GRAPEFRUIT
Grapefruits are often overlooked in favor of their relative –the orange. However, grapefruits are actually much more nutrient-dense than other citrus fruits, and they contain a high amount of a specific weight loss promoting flavanone called naringenin. Naringenin has been shown to enhance activation of glucose transport proteins, meaning your body becomes more efficient at utilizing carbohydrates (essentially the opposite of what happens to those who develop type-2 diabetes). Even just half a grapefruit per day provides a solid dose of naringenin to help curb those sugar cravings and help shed body-fat.
CUCUMBERS
Cucumbers are perfect for those on a weight-loss plan since they contain a large amount of water and fiber, making them very filling despite being low in calorie content. An entire cucumber (about 9” long) only contains about 40 calories, and is loaded with potassium which helps promote proper hydration and prevent muscle cramps. Pickles are also a viable form of cucumber for weight loss, but they do contain a large amount of sodium so don’t go too crazy.
WATERMELON
Come on, let’s be real, who doesn’t love the refreshing taste of sliced watermelon after a long day (or exhausting workout)? The good news for watermelon lovers is that this fruit is loaded with water and Vitamin C, the latter of which is a potent antioxidant that inhibits secretion of the stress hormone cortisol (chronically high cortisol levels can have negative effects on body composition).
POWDERED PEANUT BUTTER
While regular peanut butter is a very calorie-dense food, powdered peanut butter is the exact opposite (since nearly all of the fat content is removed). In general, powdered peanut butter is great for those trying to lose weight, while regular peanut butter is a better option for those looking to gain weight.
COCOA POWDER
It appears that the benefits associated with dark chocolate consumption (which seems to be all the craze as of late) stem largely from the cocoa content, which is a rich source of polyphenols. In fact, the polyphenols in cocoa have been shown to promote fat loss and reduce oxidative stress in active individuals. Better yet, pure cocoa powder is high in fiber and low in sugar, making it a better option for weight loss than chocolate products which are generally high-calorie and loaded with sugar.
OATS
The first (and only) grain to make the list is the oat. Oats are commonly served as a hot cereal for breakfast as they are packed full of fiber and complex carbohydrates to help fuel your day. In fact, a half cup of dry oats, which only contains about 120 calories, can absorb up to 4 times its weight in water. A nifty trick is to prepare your oats the night before and let them sit in the fridge overnight – when you wake up they will be very thick and voluminous.
ASPARAGUS
Asparagus contains many biologically-active nutrients that are used for medicinal purposes. Moreover, asparagus is a potent diuretic, which can directly increase weight loss (albeit in the form of fluid). Asparagus is also high in fiber and water content, making it a very filling vegetable that doesn’t contain many calories.
BROCCOLI
Broccoli seems to be one of those vegetables that people either love or absolutely detest. If you find yourself in the latter group, it may be in your best interest to just “suck it up” and add some broccoli to your weight-loss diet as it is quite the nutrient powerhouse. Broccoli derives nearly all of it’s calories from fiber, and contains tons of vitamin C, vitamin B-6 and vitamin A. Believe it or not, an entire head of broccoli only contains a little over 100 calories, which is pretty amazing considering how filling those 100 calories are.
POPCORN
Unbeknownst to many people, popcorn (fresh air-popped) is actually an extremely low-calorie, filling food option. Most of the carbohydrate content from fresh popped corn kernels is fiber, and if you avoid the butter-laden prepackaged varieties then the fat and calorie content is greatly reduced. 4 whole cups of popped popcorn (which is quite a bit) only packs around 120 calories, making it a great snack for when cravings kick in.
AVOCADO
Many people assume avocados are a poor choice when trying to lose weight because they contain a large amount of fat. However, the fat contained in avocados is nearly all in the form of monounsaturated fatty acids, which have actually been shown to promote weight loss and improve blood lipid values. Avocados can certainly be a great option for weight loss, but they are fairly calorie-dense so exercise proper portion control.
CONCLUSION
Remember, fat loss is ultimately regulated by the “calories in vs. calories out” equation, but rest assured by incorporating some/all of these foods in your diet consistently you will see the scale heading in the right direction. This is not to say your diet should consist solely of these foods, but that in moderation they all have a role in shedding body-fat.