Fat-burning foods: Your Top 10 List


Fat is on the rise.

Not just in children. When you age, your metabolism changes. It slo-o-o-ws.

After the age of 20, your metabolism slows down 2% every decade.  If you are in your 50’s, your metabolism has decreased by 6%. That means your fat burning capacity has diminished as well.

Although you may weigh the same, that doesn’t mean that you have the same body composition. If you weigh the same as you did 20 years ago, it means one of two things:

Your body fat has increased and you have lost lean muscle tissue (meaning you are not active) or your body fat is really the same (meaning you strength train).

Sooner or later, the topic of fat-burning foods comes up in the discussion on how to change body composition. From what I gather during consultations in my practice and in my online coaching program, who wouldn’t want to become leaner, stronger and trimmer again?

The truth is, that there are no fat burning foods. Hold on, let me explain first. Studies have confirmed that there are foods that increase your metabolism. However, those foods are spices that work to increase the thermogenic effect or help you to regulate your blood sugar. Qualifying as  fat- burning spices are hot peppers, jalapeno peppers, ginger, cinnamon, and turmeric[1]. Although the benefit is very small, it  can make a huge difference if you need to lose more then 150 lbs and would like to start somewhere. But just sprinkling on spices is not enough. Creating a calorie deficit is a must even when eating fat-burning spices and foods.

All foods are not fat-burning foods. Some keep you hungry and encourage you to eat more because you are not nourished on a cellular level. How to recognize them? These are foods that have been processed or heated above 118 F. Basically, processing kills the enzymes that are critical for your metabolic function. In addition, processed foods provides fewer vitamins for optimum health and youngevity. These deficits also raise your insulin level and play havoc with your endocrine system.

My top 10 lists for natural fat-burning foods are listed below. Each of these will help you increase your energy; boost your metabolism and shorten your bathroom transition time (helpful, if you have constipation). (Foods are not listed in any particular order):

My top 10 natural fat-burning fibrous carbohydrates:

  1. Kale
  2. Cucumber
  3. Celery
  4. Spinach
  5. Peppers
  6. Broccoli
  7. Arugula
  8. Onion
  9. Zucchini
  10. Kohlrabi

My top 10 natural starchy carbohydrates:

  1. Quinoa
  2. Yams
  3. Wild yams
  4. Brown rice
  5. Wild rice
  6. Millet
  7. Oatmeal (rolled or old fashioned)
  8. Red beans
  9. Black beans
  10. Garbanzo (chick peas) beans

My top 10 natural proteins:

  1. Eggs
  2. Salmon (wild)
  3. Tuna (not canned and not farm raised)
  4. Bison meat (grass-fed)
  5. White chicken
  6. Turkey
  7. Yogurt (organic or grass-fed)
  8. Trout
  9. Sardines
  10. Tofu (limited quantities)

My top 10 natural fats:

  1. Flax seed oil (not for cooking)
  2. Ground flax seeds
  3. Pumpkin seed oil (not for cooking)
  4. Extra virgin olive oil
  5. Butter (small amounts, from grass-fed animals)
  6. Primrose oil (not for cooking)
  7. Almonds (raw)
  8. Walnuts
  9. Black currant seed oil
  10. Sunflower seeds

My top 10 fruits (all fresh and only fresh-squeezed as a juice):

  1. Lemon
  2. Lime
  3. Grapefruit
  4. Avocado (yes, it is a fruit)
  5. Oranges
  6. Apples
  7. Blueberry
  8. Raspberry
  9. Blackberry
  10. Watermelon

These are the foods that are fat burning for both women and men.

It’s best is to consume fibrous vegetables and fruits raw, uncooked and in their natural state. Educate your  palate with different spices or herbs.

I do know that these lists are not set in stone. In my practice, I have seen the best results with foods such as the ones suggested. Yet, everyone is different. You are unique and individual has a different metabolic rate and lifestyle.

To make a fat-burning program work for you, to feel and look younger, you need to find the food mojo that will work for you. These lists are a fantastic start.

Diets that work are sensible food plans that are combined with an activity program. And that means any activity. You can start from walking, increasing your daily activity at work or trying to work with your own body weight.

The most lethal thing that you can do to sabotage your fat-burning and youngevity program is sitting!


Kind regards,

Europe’s Premier Youngevity Coach AFFA, ACE, Reebok University Masters in Science in Holistic Nutrition

Stefan Aschan, M.S., author of the Alpine Weight Loss Secrets, which teaches you how to look and feel naturally 7, 10 and even 20 years younger, without drugs, supplements or surgeries. His approach is holistic, scientific and organic, based on centuries of experience from those living in Alpine Environments. He is a certified strength coach, personal trainer and naturopath. Learn more about how to loss weight naturally or about the 5 restoration workers by visiting www.AlpineWeightLossSecrets.com




[1] Ann Louise Gittle Man, Ph.D, C.N.S, Fat Flush Plan page 19

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