Achieving weight loss goes beyond just hitting the gym. While exercise is important, other factors such as quality sleep, stress management, and a healthy diet with nutrient-dense foods play a crucial role in supporting fat burn. Including certain foods in your diet that naturally lower body fat and being consistent are key components to achieving your wellness goals. Terry Tateossian, an ISSA Nutritionist and ISSA Personal Trainer, IIN Hormone Specialist, IIN Emotional Eating Coach, and the Founder of THOR: The House of Rose, emphasizes the importance of building meals around protein and fiber, along with healthy fats to stay full and energized. Maintaining stable blood sugar levels is essential, as it signals your body to burn fat instead of storing it.
Here are 10 foods that Tateossian recommends incorporating into your diet to aid in fat burning and see results in a month:
1. Eggs: Rich in high-quality protein and leucine, eggs help stabilize blood sugar, reduce hunger hormones, and boost the thermic effect of food, leading to more calories burned during digestion.
2. Wild Salmon: Loaded with protein and omega-3 fatty acids, wild salmon supports fat burning, reduces inflammation, and improves insulin sensitivity.
3. Unsweetened Greek Yogurt: Packed with protein and slow-digesting casein, Greek yogurt keeps you full for longer periods, supports gut health, and aids in fat metabolism.
4. Leafy Greens & Crucifers: Vegetables like spinach, arugula, broccoli, and Brussels sprouts are high in fiber, low in calories, and help you feel satisfied with fewer calories. They also provide essential nutrients for metabolic health.
5. Berries (Blueberries, Raspberries, Strawberries): Sweet and high in fiber, berries offer a healthier alternative to sugary snacks, help regulate insulin response, and satisfy sweet cravings without causing energy crashes.
6. Lentils & Beans: Plant protein, soluble fiber, and resistant starch in lentils, chickpeas, and black beans improve insulin sensitivity, reduce post-meal glucose levels, and support weight loss efforts.
7. Avocado: A rich source of fiber and monounsaturated fats, avocado supports insulin sensitivity, steady energy levels, and the absorption of fat-soluble vitamins from other foods.
8. Chicken Breast or Turkey: Lean poultry is thermogenic, rich in leucine for muscle protection, and helps maintain or increase muscle mass, leading to a higher resting metabolism.
9. Green Tea or Matcha: Green tea catechins and caffeine in green tea or matcha increase fat oxidation, boost focus and endurance, and can be consumed as a pre-workout drink for enhanced fat burning.
10. Chia Seeds: Chia seeds form a gel in the stomach, slow carbohydrate absorption, keep you full, provide plant omega-3s, and support anti-inflammatory pathways for steady energy levels.
Incorporating these foods into your diet, along with a balanced exercise routine, adequate sleep, and stress management, can help you achieve your weight loss goals and improve overall wellness. Remember to focus on nutrient-dense foods, stay consistent, and listen to your body’s hunger and fullness cues for optimal results.