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Are you aiming to shed some pounds by Labor Day? Altering your diet slightly and incorporating specific foods can assist in reducing body fat and achieving a leaner physique. We consulted Jess Schneider, a Personal Trainer and Nutrition Coach at Life Time Westchester (NY), for advice on simple, everyday foods that help burn body fat. According to the expert, here are seven foods you should consume daily to slim down in 30 days.
Red Meat
Red meat tops her list. “While it’s been controversial in recent years, you won’t find a more nutrient-dense and protein-rich whole food,” she explains. “In efforts to lose body fat and gain or maintain muscle to sustain a high and healthy metabolism—and improve bone density, blood sugar regulation, and joint health—you need foods that offer high satiety with fewer calories. High-quality red meat is rich in protein, creatine, healthy fats, and numerous essential micronutrients for optimal everyday functioning.” Increased energy leads to more activity and easier weight loss, she notes.
Kimchi
Schneider also recommends kimchi as it is “tasty, full of prebiotics and probiotics, and fiber. After protein, the general population lacks sufficient fiber and diversity in their gut microbiomes. Gut health and fiber are vital when it comes to health, longevity, and weight loss.”
Salmon
Salmon will also help you drop body fat. “We see it on every list for a reason. Salmon has good protein and healthy fats and is also high in omega 3s, iodine, and astaxanthin. Omega 3s are not only great for brain and heart health, but they are also anti-inflammatory and keep the lipid layer of your cells healthy. Iodine is also hugely helpful for hormone and thyroid function,” she says.
Berries
Berries also make most lists because they pack a massive punch in fiber and antioxidants. “They’re great for those sweet cravings but are low glycemic, and you can eat a lot of them to fill up for low calories,” she says.
Greek or Icelandic Yogurt
Looking for a body fat blasting breakfast? Greek or Icelandic yogurt is on the top of her list. “Always be wary of the ingredients, some brands like to sneak in added sugars and processed flavorings, BUT a high quality simple greek or Icelandic yogurt is going to be high in protein and probiotics (and you can also use a cup of this to fortify smoothies and shakes for added protein and creaminess if you don’t like protein powders),” she says.
Baked or Sweet Potato
Baked potato or sweet potato are other good options. “Potatoes are a long demonized carb,” she says. “In fact carbs in general have been demonized for a long time now, but whole, unprocessed complex carbs like the humble potato are incredibly filling, nutrient-dense, and low calorie when consumed in simple preparations, and we need carbohydrates for optimal energy and performance — which you’ll want for your workouts if you’re trying to lower bodyfat percentage and not just lose muscle.”
Black Beans and Rice
Combining white rice and black beans creates a complete protein profile, which is very important if you do tend to eat less meat,” says Schneider. “The combo is high in multiple micronutrients, including magnesium (which most people are deficient in and we need for optimal fat loss, muscle gain, and recovery, and over 300 other functions in the body). This combo is also high in fiber for satiety, gut health, and motility.”
