Olives and olive oil contain numerous health-promoting compounds. Studies indicate that olive oil can help increase fat loss and promote lean body mass preservation as well.
The combination of the healthy fats found in olive oil and its anti-inflammatory properties are the primary reasons why this fatty food can help make you thin. Eating chili peppers may be a helpful addition to a weight loss diet. Each chili pepper contains capsaicin, a substance which has been shown to reduce appetite and increase fat burning in several studies.
However, there is evidence that people who are accustomed to eating spicy foods may build up a tolerance, consequently creating less of an appetite reduction and fat burning effect. In other words, those of you who love spicy foods may have to raise the stakes a bit to reap the fat loss benefits of chili peppers. Avocados are an essential part of the ketogenic diet, especially in the beginning.
This is because these fatty fruits are high in several vitamins and minerals, including potassium. For this reason, increasing your avocado intake may help relieve many of the symptoms of the keto flu during the first few days of keto. When it comes to fat loss specifically, avocados are one of the healthiest and filling keto foods you can eat. About one-half of a medium avocado contains nine grams of carbs, but seven of these are from fiber. On top of that, avocados have a relatively high water content. Altogether, the fiber and water from the avocado will increase the bulk in your stomach and small intestine, triggering increased satiety with fewer calories.
This childhood favorite is great for your grown-up self too! Research also suggests that eating peanut butter as part of a healthy diet could benefit your heart and it may even lengthen your life.
The healthiest peanut butter will consist of only two ingredients: peanuts and salt. This guilty pleasure may be as pleasureful for you as it is for your body.
The cocoa in dark chocolate contains many flavanols that improve digestive health and decrease blood pressure, heart disease risk, and insulin resistance. Altogether, this will help prime your body for fat loss and improve overall health. Many chocolate products contain enough net carbs to kick you out of ketosis. When buying chocolate or any cocoa product, read the label to make sure it has no added sugars and a negligible amount of carbs per serving. Most fruits are too high in carbs to include as a part of the ketogenic diet, but some berries are a delicious exception.
There are hundreds of types of berries in the world, and all of them contain different anthocyanins, which are flavonoids responsible for their distinctive colors of red, blue, and purple. These flavonoids also have potent anti-inflammatory effects and can improve gut and brain health. While you are on the ketogenic diet, however, it is best to consume berries in moderation due to there relatively higher net carb content. The primary antioxidant in green tea — EGCG — is linked to potential weight loss benefits, and matcha has more of it than regular green tea. Several studies indicate that EGCG increases fat oxidation at rest and during exercise.
In other words, green tea — matcha green tea in particular — can literally help you burn fat. The caffeine in matcha green tea will also help increase fat burning, ketone production, and overall calorie burning. How much fat loss caffeine and EGCG will stimulate is uncertain, but there is reason to believe that they will help any dieter boost their results.
Coffee will provide you with many of the same benefits as matcha green tea, but without an extra fat-burning boost from EGCG. Altogether, these findings translate to appetite reduction from the ketone production and increased fat and calorie burning. If you want to optimize these fat loss effects, try drinking your coffee black i. Not only is hard cheese filled with highly-satiating protein and fats that help with weight loss, but studies have also found that the calcium from dairy may help increase the amount of fat you burn and excrete.
This means that when you indulge in some high-fat cheese, you may be able to boost your metabolism and get all of the satiating effects of cheese without absorbing all of its calories — a win-win situation for weight loss. There is no need to be cheap with the cheese on the ketogenic diet either.
Due to the low carb content of most cheeses, you can usually get away with adding it to every meal. Not only does beef provide you with plenty of protein and all of its benefits , but it is also a good source of vitamin B12, a highly-absorbable form of iron, creatine, and taurine as well. These fats are known to decrease inflammation and may even increase fat loss, according to a few studies. Selecting protein sources that are rich in omega-3s like salmon instead of those that contain lots of saturated fat such as red meat could also help reduce visceral fat in your belly.
If not, you will be eating nutritionally inferior fish that is contributing to environmental issues like pollution.
One study, in particular, found that supplementing the diet of obese men with two tablespoons 30 ml of coconut oil per day led to an average loss of one inch from their waistlines. These promising results can be explained by the medium-chain triglycerides MCTs found in coconut oil. For this reason, MCTs and coconut oil can help decrease calorie consumption and increase energy levels, which both help us burn stored fat.
However, 11 grams of the 12 are actually fiber. This makes chia seeds one of the best keto-friendly sources of fiber in the world. Because of their high fiber content, chia seeds can absorb up to 11—12 times their weight in water, turning gel-like and expanding in your stomach. This means that adding chia seeds to your meal or having a chia-based snack is a great way to make your meal more filling while minimizing your calorie intake.
They are primarily made up of a viscous fiber called glucomannan and contain less than 1 gram of carbs with only five calories per serving. Despite their low-calorie content, the fiber and water in the shirataki noodles make them very filling. They also can make you feel fuller for a more extended period of time because the fiber slows down the movement of food through your digestive tract.
These unique qualities are what make shirataki noodles ideal for anyone who wants to cut their calorie consumption and lose more weight without starving themselves. Almost every yogurt you find in the store is not keto-friendly. Even plain, whole milk yogurt comes with 11 grams of net carbs per cup. However, the probiotics and fats found in yogurt make it a great food to help with fat loss and overall health, so what are you supposed to do to get your yogurt fix when you are on the keto diet?
Try having coconut cream yogurt. There are some coconut-based yogurts that you can find in health food stores, but many of them have added sugar so make sure you read labels carefully. The only coconut yogurt I know of that is keto-friendly is our Coconut Cream Yogurt recipe.
By making the yogurt yourself, you can guarantee that you will get the ketone-boosting benefits of MCTs from the coconut milk and the probiotics from the yogurt without any added sugar. You can also add other fat loss boosting foods to your yogurt to make it into a healthy keto breakfast or lunch.
Some additions you can try are:. Now you are probably wondering if particular foods that are not on this list will also help you lose weight. However, there is a flaw in this reasoning that we must point out before we move on. Technically, you can eat any food and lose weight. When you are in a calorie deficit i. As you sustain a calorie deficit over time, you will steadily burn more and more fat, getting closer and closer to your body composition goals. In general, you will probably experience the best results when most of your calories come from foods that have similar characteristics to the 25 keto-approved fat loss foods we explore in this article.
If the food or beverage in question has one or more of these qualities AND is low in net carbs , then you are consuming a keto-approved fat loss promoting food. However, as with any other source of calories, you can still gain fat as a result of consuming many of these foods without following a properly formulated diet and lifestyle weight loss plan. One of the most effective diets for fat loss is the keto diet.
If you would like to give keto a try, check out our free guide to keto. Start Here Keto Diet. Fortunately, most of your weight loss questions will be answered when you eat the right foods. They increase your calorie burning more than most calorie sources. They reduce calorie consumption by triggering satiety. They improve gut health which is associated with fat loss.
They increase energy levels without adding too many extra calories to your diet. They promote ketosis which will help reduce hunger and decrease calorie consumption. Nuts Despite being high in fat, nuts are not as fattening as you would expect. Although all nuts are low in net carbs, the amount varies quite a bit among the different types.
To help you figure out how you can fit them into your keto diet, here are the carb counts for 1 ounce 28 grams of the most widely consumed nuts: Almonds: 6 grams total carbs 3 grams net carbs Brazil nuts: 3 grams total carbs 1 gram net carbs Cashews: 9 grams total carbs 8 grams net carbs Macadamia nuts: 4 grams total carbs 2 grams net carbs Pecans: 4 grams total carbs 1 gram net carbs Pistachios: 8 grams total carbs 5 grams net carbs Walnuts: 4 grams total carbs 2 grams net carbs Recommended Keto Recipes With Nuts: Roasted Mushroom and Walnut Cauliflower Grits No Bake Coconut Cashew Bars Toffee Nut Cake Donuts 2.
Have you ever tried to eat healthy and found it boring, bland, expensive and complicated? We have a solution for you! How to Lose Belly Fat: Recipes with. 27 Super Foods That Will Help You Lose Belly Fat When it comes to healthy eating and weight loss, these plant-based foods loved by.
Leafy Greens Leafy greens like kale, spinach, collard greens, and Swiss chard are chock-full of nutrients and iron.