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.

1. Protein

I’m fond of this macronutrient powerhouse for so many reasons: It promotes healthy skin, hair, nails, bones, and muscle. It’s also a fabulous weight-loss aid, according to a 2005 study from Arizona State University. Protein increased satiety (satisfaction and feelings of fullness) and increased after-meal calorie burn. In other words, eating protein-rich meals, rather than higher-carbohydrate ones, leads to more satisfaction, less hunger, and more fat burn. I love that: three benefits in one. Earlier research also found that people following higher-protein diets generally decrease their food intake by an average of 10 percent (about 200 calories). 

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2. Vitamin C

You’ve heard for years to stock up on your C to fend off colds, but are you aware of the vitamin’s reputation as a weight-loss aid? Research suggests that the bodies of folks who are deficient in vitamin C cling more stubbornly to fat. In 2008, researchers in Quebec reviewed a stack of studies to find what they called “unsuspected determinants of obesity.” 

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. 

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3. Honey

This natural sweetener has also shown great promise in animal studies for reducing weight gain and body fat when substituted for sugar. Known to have antibacterial, antiviral, and antifungal properties, honey boasts wide-ranging health benefits. It may improve blood sugar control and immunity, and it’s an effective cough suppressant.

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4. Cocoa

If you’re like me, you welcome any new excuse to add more chocolate to your life. Cocoa contains more phenolic antioxidants than most foods. Just look at this list of benefits from a recent study done at the Yale-Griffin Prevention Research Center by David L. Katz, MD, and his colleagues: “Cocoa can protect nerves from injury and inflammation, protect the skin from oxidative damage from UV radiation … and have beneficial effects on satiety, cognitive function, and mood.” 

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5. Vinegar

The surprise here? The vinegar that comes along for the ride in salad dressing also helps you feel full. Research has shown that vinegar can lessen the glycemic effect of a meal (meaning it tends not to spike your blood sugar), which has been linked to satiety that reduces food intake. Vinegar may also prevent body-fat accumulation, according to a 2009 animal study by Japanese researchers. Mice that were fed acetic acid, the main component of vinegar, for six weeks accumulated less body fat. 

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6. Fiber

Throughout the years, various weight-loss researchers have recommended starting a meal with a salad to stave off hunger and ensure that you don’t overeat. But why does this work exactly? One reason is that salads are a great source of fiber: lettuce greens, carrots, tomatoes, and the like all have plenty of this macronutrient. Fiber’s effects on increasing feelings of satiety are well documented. 

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.

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7. Coconut Oil, 8. PUFAs, and 9. MUFAs

Coconut Oil
While The Digest Diet recommends keeping saturated fat intake to under 10 percent of total calories, one source sits at the top of the “should enjoy” list: coconut oil. 

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. 

MUFAs
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. 

PUFAs
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.

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10. Resveratrol

So many people have asked me if it’s OK to have a drink when trying to lose weight. Listen up, friends, as this glass is for you!  

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

Calcium
Your mom told you to drink your milk because its calcium was good for your bones. What she probably didn’t know: That same calcium also helps control your hunger. Research shows that people who don’t consume enough of this bone-building mineral have a greater fat mass and less control of their appetite—two things The Digest Diet can help you reverse.

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!

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13. Quinoa

I’m keen on quinoa for many reasons: This ancient grain is a nutritional powerhouse, chock-full of protein, amino acids, phytosterols, and vitamin E. A study published in 2011 points to its promise as a fat inhibitor. Animals fed supplements containing a quinoa-seed extract had less body fat, lower body weight, and decreased appetite. Also, quinoa is versatile and can be made into crackers, side dishes, and hot cereals.

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Source By: http://www.rd.com/health/healthy-eating/13-fat-releasing-foods-to-lose-weight-fast/

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BEST WEIGHT-LOSS FOODS FOR PROTEIN SHAKES

r and bicep-building protein. And it might help you get to the gym more often: After running a series of animal tests, researchers discovered that eating pumpkin can ward off the production of lactic acid—the compound that’s responsible for making your muscles ache the day after a challenging workout.

They’re fast, they’re easy and better yet, you can sip them on-the-go. But if you’re replacing full meals with a shake more often than not, you could be missing out on primo weight loss nutrients. But fear not, flat-belly friends! We’ve identified a number of key weight loss foods that can easily blend into a shake. Though most of them can be added into your go-to sippable without much thought, we’ve also provided ways to use each ingredient to help fuel your culinary creativity. Read on to get in the know and take your shake game to the next level!

1

COCONUT 
OIL

Nutrition: 1 Tbsp, 117 calories, 14 g fat, 12 g saturated, 0 mg sodium, 0 g carbs, 0 g fiber, 0 g sugars, 0 g proteinA tropical-tasting oil that can give you a beach bod? Sign us up! Dietary supplementation of coconut oil has been shown to shrink a fat gut (because it easily—and quickly—converts into energy), which is something most other oils cannot claim. The raw, unrefined, variety has a mild coconut flavor and scent, making it an easy addition to just about any muscle-building drink.For more on waist-whittling fats, check out these 8 Best Fats for Weight Loss.Blend This!: 1 frozen banana + 1/2 cup frozen mango + 1/2 cup frozen pineapple + 1 scoop protein powder + 1 Tbsp coconut oil

2

GROUND 
CINNAMON

Nutrition: 1 tsp, 6 calories, 0 g fat, 0 g sodium, 2 g carbs, 1.4 g fiber, 0 g sugars, 0 g proteinWith a quick shake of the wrist, you can transform a boring chalky shake into a flavorful, slightly sweet drink—all while improving blood sugar control and subsequent hunger. But that’s not all: Research also suggests that cinnamon may improve cholesterol levels, making this popular autumn spice a triple threat and a must-eat.Blend This!: 1 cup skim milk + 1 frozen medium banana + 1 scoop protein powder + cinnamon to taste + 1 tablespoon nut butter

3

GREEN 
TEA

Nutrition: 1 cup, brewed from bags, 2 calories, 0 g fat, 0 g saturated fat, 2 mg sodium, 0 g carbs, 0 g fiber, 0 g sugars, 0 g proteinNot convinced that green tea would make a smart addition to your post-workout shake? Consider this: In one 12-week study, participants who worked out for 25-minute and drank 4-5 cups of green tea daily lost more weight and abdominal fat than non-tea-drinking exercisers. To reap the benefits, make sure you’re adding real green tea to your shaker, not the bottled, sugar-filled stuff. And blast fat—fast—just like our test panelists, who lost up to 10 pounds in one week on the 7-Day Flat Belly Tea Cleanse!Blend This!: 1 frozen banana + ½ cup honeydew melon, 3/4 cup brewed green tea + 1/4 cup unsweetened almond milk + 1 scoop protein powder

4

MACADAMIA
NUT OIL

Nutrition: 1 Tbsp, 130 calories, 14 g fat, 2 g saturated fat, 0 mg sodium, 0 g fiber, 0 g sugar, 0 g proteinYou’ll have to hunt around the Whole Foods for it, but this bold and buttery oil may be the healthiest you’ll find: Eighty-four percent of the fat in macadamia nuts is monounsaturated, and it also has a very high percentage of omega-3s, a fat that’s been shown to help build lean muscle and turbocharging fat loss.Blend This!: ½ cup skim milk + 1 scoop chocolate protein powder + 1 tbsp nut butter + 1 tsp macadamia nut oil + 1/2 tsp cinnamon + 1/2 medium banana + 1 cup ice

5

COFFEE

Nutrition: 1 cup, brewed from grounds, 2 calories, 0 g fat, 0 g saturated fat, 5 mg sodium, 0 g carbs, 0 g fiber, 0 sugars, 0 g proteinIf you typically sip your shake while the sun’s still up, swapping water for a cup of iced coffee is a tasty, energy boosting way to upgrade your drink. For an added weight loss benefit, sip your buzzed out beverage before you hit the gym. Those who consume caffeine before hitting the gym burn about 15 percent more calories post-exercise than those who don’t down any caffeine, according to a Spanish study.Blend This!: 8 oz. cold brew coffee + 2 scoops protein powder

6

CAYENNE 
PEPPER

Nutrition: 1 tsp, 6 calories, 0 g fat, 0 g saturated fat, 1 mg sodium, 1 g carb, 0.5 g fiber, 0 g sugar, 0 g proteinToo much spicy food can be rough on your stomach, but a small shake of capsaicin, the compound that gives cayenne pepper its powerful kick, has been shown to shrink abdominal fat, suppress appetite and boost the body’s ability to burn food as energy. While it’s not a common protein shake ingredient, it’s worth trying if you’re a fan of hot ‘n spicy fare. Who knows, it may just become your new favorite add-in!Blend This!: 2 cups unsweetened coconut milk + 1/2 cup frozen cherries + 1 scoop chocolate protein powder + 1/2 tsp cayenne pepper

7

GINGER

Nutrition: 1 tsp, 2 calories, 0 g fat, 0 g saturated fat, 0 g sodium, <1 g carbs, 0 g fiber, 0 g sugars, 0 g proteinGinger has been shown to banish boat and reduce post-workout muscle soreness by as much as 25 percent. Adding it to your shake can help you maintain a consistent workout regimen which is good news for your heart, blood pressure and waistline.And speaking of your ticker, to ensure it stays in prime condition, be sure you’re eating these 7 Best Foods to Decrease Heart Disease.Blend This!: 1 cup frozen mango + 1 frozen banana + 1/2 cup shredded carrots + 1 tbsp fresh ginger + 1/2 cup unsweetened coconut water + 1 scoop vanilla protein powder

8

BLACK 
BEANS

Nutrition: ½ cup, cooked without salt, 114 calories, 0.5 g fat, 0 g saturated fat, 1 mg sodium, 20 g carbs, 7.5 g fiber, 0 g sugars, 8 g proteinBeans are good for your heart, but they’re also great for uncovering your abs. A ½ cup serving provides 8 grams of protein and 7.5 grams of fiber, two non-negotiable flat-belly nutrients.Apprehensive about adding them to your shake? Trust us, you won’t even taste them and you’re sure to love their amazing creamy texture.Blend This!: 1 frozen banana + ½ cup black beans + 2 medjool dates, pitted + 1 cup unsweetened almond milk + 1 scoop chocolate protein powder + 1 Tbsp cocoa powder

9

PUMPKIN

Nutrition: 1 cup, canned without salt, 83 calories, 0 g fat, 0 g saturated fat, 12 mg sodium, 20 g carbs, 7 g fiber, 8 g sugars, 2.7 g protein USDA

This natural appetite suppressant and fat burner is filled with satiating fiber and bicep-building protein. And it might help you get to the gym more often: After running a series of animal tests, researchers discovered that eating pumpkin can ward off the production of lactic acid—the compound that’s responsible for making your muscles ache the day after a challenging workout.

Blend This!: 1/2 cup pumpkin + 1 frozen banana + 1 cup almond milk + 1 Tbsp pure maple syrup + 1/2 cup ice + 1/2 tsp cinnamon + 1 scoop protein powder

Nutrition: ¼ avocado, 57 calories, 5 g fat, 3 g sodium, 3 g carbs, 2.3 g fiber, 0 g 10

AVOCADO

Avocado might not be a traditional protein shake ingredient, but we’re convinced that it should be—it is a perfect weight loss food, after all. The calories come primarily from monounsaturated fat, the good stuff that protects your heart, helps banish hunger and prevents body fat distribution around the belly. Add to that an impressive fiber load and you have the makings of a seriously satisfying ingredient addition.

Blend This!: 1/2 avocado + 1 scoop chocolate protein powder + 1 frozen banana + 1 tsp raw cocoa + 1/2 cup unsweetened almond milk + 1 Tbsp honey

11

ALMOND 
BUTTER

Nutrition: 1 Tbsp, no salt added, 98 calories, 9 g fat, 1 g saturated fat, 0 mg sodium, 3 g carbs, 1.6 g fiber, <1 g sugars, 3 g proteinOunce for ounce, almonds are one of the most nutritious nuts. Though they’re packed with a plethora of vital nutrients, the most notable is one is manganese. The reason: The mineral is vital to a healthy metabolism. To see which brands of almond butter are ETNT-approved, click through to The 16 Best Nut Butters for Weight Loss.Blend This!: 1 scoop protein powder + 1 frozen banana + 1/2 cup frozen blueberries + 1 cup unsweetened almond milk + 1 Tbsp almond butter

12

SPINACH

Nutrition: 1 cup raw, 7 calories, 0 g fat, 24 g sodium, 1 g carbs, <1 g fiber, 0 g sugars, 1 g protein.Adding a bit of green to your shake doesn’t alter the taste and can elevate its weight loss benefits exponentially. In fact, recent research suggests that compounds in spinach leaf membranes called thylakoids may serve as a powerful appetite suppressant. A recently published long-term study found that having a drink containing thylakoids before breakfast could significantly reduce cravings and promote weight loss, so consider the Blend This! recipe below your go-to if you’re an a.m. protein shake sipper.Blend This!: 2 cups raw spinach + 1 tbs almond butter +1/2 cup ice + 1/4 tsp cinnamon + 1 pear (peeled, cored, and cut) + 1/2 cup Greek yogurt + 1 scoop protein powder

13

DARK 
CHOCOLATE

Nutrition: 1 oz, 70-85% cacao solids, 170 calories, 12 g fat, 6 g saturated fat, 6 mg sodium, 13 g carbs, 3 g fiber, 6.8 g sugar, 2.2 g proteinGood news for your sweet tooth: Chocolate can help you flatten your belly. Dark chocolate, that is. A recent study found that when men ate 3.5 ounces of chocolate two hours before a meal, those who had dark chocolate took in 17 percent fewer calories than those that ate the milk variety. The researchers believe that this is because dark chocolate contains pure cocoa butter, a source of digestion-slowing stearic acid. Consider the ingredient a must-add if you typically blend up a shake to tide you over between meals.Warning: Not all dark chocolates are created equal. Before whipping out your blender, pick up one of these Best Fat-Burning Chocolates.Blend This!: 1 frozen banana + 1/2 cup spinach leaves + 1/2 cup unsweetened almond milk + 1 scoop protein powder + 5 mint leaves + 

1 Tbsp dark chocolate, chopped

14

FLAXSEEDS

Nutrition: 1 Tbsp, ground, 37 calories, 3 g fat, 0 g saturated fat, 2 mg sodium, 2 g carbs, 2 g fiber, 0 g sugars, 1 g proteinFlaxseeds are overflowing with ALA, an essential omega-3 fatty acid that can aid weight maintenance and ward off fat-storing inflammation. It’s also jam-packed with fiber (in fact, it’s one of these 11 Best High Fiber Foods for Weight Loss), so adding a scoop of the stuff to your shake can boost your meal’s satiety factor, helping cut your overall daily caloric intake.Blend This!: 1/2 cup 1% milk + 1 scoop protein powder + 2 Tbsp flaxseed + 1 Tbsp natural peanut butter + 1 frozen banana + 1/4 tsp vanilla extract

15

BLACK 
RASPBERRIES

Nutrition: 1/2 cup, 32 calories, 0 g fat, 1 mg sodium, 7 g carbs, 4 g fiber, 3 g sugar, 0 g proteinAll berries are good for fat loss and cancer prevention, but black raspberries are the very best. They contain a lot of A’s: antioxidants, anti-inflammatory and anti-carcinogenic compounds, plus a fourth A that gives them an edge. “Black raspberries contain a unique form of anthocyanin that has been strongly linked with reduced rates of cancers of the upper respiratory system and digestive tract,” says nutritionist Carolyn Katzin. If cancer prevention is your primary diet goal, be sure you’re also eating these 7 Foods That Fight Cancer.Blend This!: 2 scoops chocolate protein powder + ½ cup black raspberries + 1 cup 1% milk

16

BAKED 
SWEET POTATO

Nutrition: 1 small potato, 112 calories, 0 g fat, 0 g saturated fat, 72 mg sodium, 26 g carbs, 4 g fiber, 5 g sugar, 2 g proteinA belly-burning “slow carb,” sweet potatoes are high in fiber and have a low glycemic index, which means they’re absorbed slowly and keep you feeling full longer. They’re also rich in carotenoids, powerful antioxidants which help stabilize blood sugar levels and lower insulin resistance, which prevents calories from being converted into fat. Peel and bake ‘em and throw them in the blender to give your daily protein shake a fall-inspired flavor profile.Blend This!: 1 small sweet potato (peeled, cubed, cooked) + 2 cups unsweetened almond milk + 1 scoop vanilla protein powder + 1 tablespoon maple syrup + 1 teaspoon vanilla extract + ½ teaspoon ground coffee + ice, to taste

17

RAW 
OATS

Nutrition: 2 Tbsp, 76 calories, 1.3 g fat, 0 g saturated fat, 0 mg sodium, 13 g carbs, N/A sugar, 2 g fiber, 3 g proteinWant to thicken the consistency and staying power of your A.M. shake? Add raw oats. Studies show that people who consume oatmeal for breakfast feel full longer—even four hours after they eat! The more satiated you feel the less likely you’ll be to reach for that mid-morning vending machine snack. If you’d rather eat your oats with a spoon, be sure to check out these 7 Mason Jar Oatmeal Recipes—they’re all packed with weight loss nutrients.Blend This!: 1 cup frozen berries + 1 Tbsp all-natural peanut butter + 1 scoop vanilla protein powder + 2 Tbsp rolled oats + 1 cup milk

18

CHIA 
SEEDS

Nutrition: 1 Tbsp, 69 calories, 4 g fat, 0.4 g saturated fat, 2 mg sodium, 6 g carbs, 5 g fiber, 0 g sugar, 2 g protein“Chia seeds give you stable energy because of their great ratio of protein, fats and fiber combined with the fact that they’re low-carb,” says New York City-based dietitian Carolyn Brown, MS, RD. “They won’t cause spikes and drops in blood sugar or insulin levels, preventing cravings and overeating later.” Add them to your shake to keep your hunger in check all day long.Blend This!:1/2 cup unsweetened almond milk + 1 cup frozen strawberries + 1 scoop vanilla protein powder + 1 Tbsp chia seeds

19

APPLES

Nutrition: 1 medium, 95 calories, 0 g fat, 0 g saturated fat, 2 mg sodium, 25 g carbs, 4.5 g fiber, 19 g sugar, 0.5 g proteinApples are one of the very best fruit sources of fiber (and one of these Best Fruits for Fat Loss), which studies have proven to be integral to incinerate belly fat. A recent study at Wake Forest Baptist Medical Center found that for every 10-gram increase in soluble fiber eaten per day, visceral fat was reduced by 3.7 percent over five years. Sounds like a convincing reason to add the naturally sweet fruit your flat-belly shake to us.Blend This!: 1 apple, peeled and diced + 1 Tbsp honey + ⅓ cup unsweetened almond milk + ½ cup oats + 1 scoop protein powder + 1/4 tsp cinnamon + 1/4 tsp pumpkin pie spice

20

STRAWBERRIES

Nutrition: 1 cup, sliced, 54 calories, 0.5 g fat, 0 g saturated fat, 2 mg sodium, 13 g carbs, 3 g fiber, 8 g sugar, 1 g proteinFrozen strawberries are cheaper than the fresh kind and contain the same amount of nutrients. Add them to your shake to reap their heart-protective, fat-cell shrinking benefits. A recent study found that mice who consumed three daily servings of berries decreased the formation of fat cells by up to 73 percent. Even if the results don’t hold up in humans, you’ll still take in a host of health-protective nutrients (like vitamin C and fiber) by adding them to your drink.Blend This!: 1 scoop vanilla protein powder + 1 frozen banana + 1/2 cup frozen strawberries + 1 cup milk + 1 Tbsp nut butterSource by:http://www.eatthis.com/best-weight-loss-foods-for-protein-shakes

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