If you’re trying to lose weight, you may think that the most important aspect of a healthy diet is eating less and keeping your calorie intake low. However, it’s also crucial to make sure you’re nourishing your body with all the right foods and drinks that it needs to stay happy, healthy, and energized. That way you can take on all of your fat-burning workouts! One of the most essential parts of any healthy diet is calorie-burning food, which can help boost your metabolism and speed up weight loss.
To learn more about the best calorie-burning foods to lose 5 pounds fast this summer, we spoke with Mary Sabat, a nutritionist, personal trainer, and founder of BodyDesigns by Mary. She says that beans, eggs, leafy green vegetables, lean proteins, and chili peppers are fantastic foods to eat for weight loss. This is because they are low in calories, and high in fiber and protein to boost your metabolism and help you shed pounds fast.
But first, let’s determine if it’s even possible and healthy to lose 5 pounds in a short amount of time. Sabat has some insight, “Losing 5 pounds in a short period is possible, but it’s important to approach weight loss in a healthy and sustainable manner. The recommended rate of weight loss is typically 1-2 pounds per week. To achieve a 5-pound weight loss, a timeframe of 2-4 weeks would be more reasonable and achievable for most individuals.”
“Rapid weight loss methods, such as very low-calorie diets or extreme exercise regimens, can lead to muscle loss, nutrient deficiencies, and metabolic slowdown,” she continues. “It is essential to focus on long-term lifestyle changes that include a balanced, calorie-controlled diet, regular physical activity, and healthy habits for sustainable weight loss.” Find out more about the 5 calorie-burning foods you can eat to shed pounds!
1. Beans
Beans like black, kidney, lima, and pinto are all fantastic food choices for weight loss because they are both low in calories and high in fiber and protein to boost your metabolism. "The high fiber content of beans helps promote feelings of fullness, reducing the overall calorie intake. Moreover, the body requires more energy to digest fiber-rich foods, resulting in increased calorie burning," Sabat says. Plus, beans are considered low on the glycemic index. That means they don't have a big impact on blood sugar levels, which can help you regulate your appetite and prevent overeating in the future.
2. Eggs
Another excellent calorie-burning food for weight loss is eggs. This is because of their high protein content. Sabat tells us, "Protein is a macronutrient that requires more energy to digest compared to fats or carbohydrates. As a result, the body burns more calories during the digestion process, known as the thermic effect of food." Eggs are also nutrient-dense and can help satiate cravings, making it easier to control calorie intake. And, there are so many ways to make them: fried, scrambled, sunny side up, and so much more! If you're wondering about the healthiest way to cook your eggs, we asked the experts.
3. Leafy Green Vegetables
Leafy greens such as spinach, kale, and Swiss chard are high in nutrients and low in calories. "They are also rich in fiber, which aids in digestion and helps promote feelings of fullness. These vegetables are considered 'negative calorie' foods, meaning the body burns more calories digesting them than they provide," Sabat explains. Plus, leafy greens are packed with vitamins, minerals, and antioxidants, supporting overall health during weight loss. For a refreshing beverage, you can blend dark leafy green vegetables like spinach into a smoothie or green juice!
4. Lean Proteins
"Lean protein sources like chicken breast, turkey, and fish are excellent choices for weight loss. As mentioned earlier, protein requires more energy to digest, which boosts the metabolism and increases calorie burning," Sabat points out. Likewise, including lean proteins in the diet also helps preserve muscle mass, which is important for maintaining a healthy metabolism. And, if you don't like meat or are vegetarian, experts also recommend Greek yogurt as a lean protein for weight loss.
5. Chili Peppers
Who doesn't love spicy foods? Spicy foods that contain chili peppers, like cayenne or jalapeño peppers, can help boost metabolism and increase calorie burning because of the compounds found in the peppers. "Capsaicin, the compound responsible for the heat in chili peppers, has been shown to have thermogenic properties, temporarily increasing the body's metabolic rate," Sabat says. This can contribute to additional calorie burning. Surprisingly, experts say that hot peppers can help relieve inflammation and chronic pain.
The Bottom Line
So, with the help of calorie-burning foods, staying hydrated, sleeping enough, and getting plenty of exercise through strength training and HIIT, you can boost your metabolism, promote weight loss, and ultimately transform your body. And when it comes to the best options out there, eggs, beans, leafy green vegetables, lean proteins, and chili peppers are all tasty and healthy choices.
