Posted on: February 4, 2016 at 2:13 pm
Last updated: September 22, 2017 at 2:33 pm

This post was written by Nick Garcia, HN. He believes that everyone can achieve a healthy lifestyle and the body of their dreams. That’s why he is dedicated to helping people eat real food, exercise smart, and transform their habits using simple strategies anyone can do. Follow him on Facebook or subscribe to his Youtube channel

Burning fat starts in the kitchen.

The first step to turning your kitchen into a fat-burning kitchen is to stock it with healthy, delicious, fat-burning foods.

Most nutritionists would tell you to get rid of all of the bad foods, which may or may not work for some of you, but I’ve found that when you focus on adding the right foods instead of taking away foods, you’ll see greater success.

Be honest with yourself and me.

You KNOW what types of foods you SHOULD be eating to lose weight, right?

Before you run to the grocery store, make sure you add these 12 powerfoods to your cart to start the New Year off on the right foot.

The Top 12 Foods You Need to Eat to Burn Fat

1.) Eggs

Loaded with more nutrients and minerals than almost any other food on the planet, eggs are quite possible the perfect food. With 6-8 grams of protein per egg, healthy fats from the egg yolk, and free-radical killing antioxidants you’ll be happy with effects eggs have on your metabolism.

Studies show that cage-free, organic, non-GMO eggs are more nutritious than eggs from conventionally-fed hens. Try your best to eat local, organic, eggs.

2.) Spinach

What would a superfood list be without spinach? It seems kale has become the new spinach, but just because kale has a little more flare, doesn’t mean you should ditch spinach.

Spinach is an excellent source of potassium, Vitamin K, and magnesium, along with a few powerful antioxidants that can protect your cells from oxidative damage.

Did you know when you eat spinach that has been cooked (i.e. sautéed in grass-fed butter), you will absorb higher levels of vitamins A and E, protein, fiber, zinc, thiamin, calcium, and iron. Important carotenoids, such as beta-carotene, lutein, and zeaxanthin, also become more absorbable.


3.) Oatmeal

Oats ability to lower cholesterol isn’t the only beneficial aspect of eating oatmeal on a regular basis.

Oats are loaded with an array of nutrients, fiber, protein, and antioxidants. Not to mention they are free from gluten and other anti-nutrients many grains contain.

In addition to all this, oats are also very filling, and may reduce appetite and help you eat fewer calories.

Breakfast tip: Even though 1 cup of cooked oatmeal contains many healthy compounds, it isn’t enough protein for most women, so include a hard-boiled egg or toss in 1 scoop of a good –quality protein powder.

4.) Macadamia Nuts

These nuts are packed with numerous health-benefiting nutrients, minerals, antioxidants and vitamins that are essential for a fat-burning metabolism.

Most nuts are very high in Omega-6 fats, which can be inflammatory and unhealthy in large amounts. But macadamias are much, much lower, which is why they are less likely to cause inflammation.

Macadamia nuts are high in monounsaturated fatty acids. Studies suggest that monounsaturated fats in the diet help lower total as well as LDL (bad) cholesterol and increase HDL (good) cholesterol levels in the blood.

5.) Carrots

A carrot a day keeps the Dr. away, isn’t that how the saying goes? If not, then we should probably change that.

Carrots are a good source of several vitamins and minerals, especially vitamin A (from beta-carotene), biotin, vitamin K, potassium and vitamin B6.

But, the magical of the carrot lies underneath the ground. Since, carrots grow in the dirt, this vegetable contains high amounts of anti-bacterial qualities.

Healthy Digestive Tip: Eat a raw shredded carrot in between meals if you’re experiencing constipation or other inflammatory bowel issues.

6.) Grass-fed Beef

Did you know grass-fed beef is natural leaner than grain-fed beef? I’m not saying you should eat a low-fat diet, however, the fats that come with grain-fed beef are Omega-6 fats, which cause inflammation in excess.

Conjugated linoleic acid is on of the most potent natural weight loss compounds found in our food, specifically animal products.

You’ll find yourself getting 500-800 milligrams of CLA (conjugated linoleic acid) from a 4-ounce serving of grass-fed beef. This amount is approximately two to three times greater than the amount found in non grass-fed beef.

If you still aren’t a believer, just do a taste test. You’ll never want to eat grain-fed beef ever again.

7.) Potatoes

Yup, potatoes.

I don’t mean potatoes in the form of greasy French fries, potato chips, or frozen mashed potatoes. I mean potatoes made by you for you.

Potatoes are a mega-metabolism booster, since they contain high amounts of Vitamin B6.

Vitamin B6 is involved in more than 100 enzymatic reactions. Enzymes are proteins that help chemical reactions take place, so vitamin B6 is active virtually everywhere in the body. Vitamin B6 is also necessary for the breakdown of glycogen, the form in which sugar is stored in our muscle cells and liver, so this vitamin is a key player in a fat-burning metabolism.

Don’t be afraid to saute or roast your potatoes with grass-fed butter or coconut oil.

8.) Avocados

It’s a proven fact that people who consume avocados are healthier, fitter, and struggle less to lose weight. It might not be ONLY the avocado contributing to this statistic, however you can’t argue the fact that avocados are a nutrient powerhouse.

I believe the avocado is likely to provide you with health benefits in the areas of blood sugar control, insulin regulation, satiety and weight management, and decreased overall risk of unwanted inflammation.

Fun fact: Avocados are the MOST pinned food on Pinterest


9.) Wild-Caught Shrimp

Shrimp is one of the best foods you can eat to get the antioxidant and anti-inflammatory carotenoid nutrient astaxanthin.

Shrimp contains high levels of Copper, which plays a crucial role in 50 enzyme reactions that support a healthy metabolism.

A healthy thyroid is critical component to ones overall health and well-being, which is why eating foods high in Selenium help maintain an optimal thyroid. If you haven’t guessed by know, shrimp is high in selenium, which is essential for the conversion of T4 (inactive thyroid hormone) to T3 (active thyroid hormone.)

Of course, quality is always a concern. Do your best to eat wild-caught shrimp versus farm-raised.

10.) Honey

Many people are scared of honey, because they’ve been led to believe that honey is the same as high-fructose corn syrup or sugar.

Does this nutritional profile look like something that’s bad for you?

Vitamins present in honey are B6, thiamin, niacin, riboflavin, pantothenic acid and certain amino acids. The minerals found in honey include calcium, copper, iron, magnesium, manganese, phosphorus, potassium, sodium and zinc.

Recent studies indicate that consumption of honey may improve blood sugar control and insulin sensitivity compared to other sweeteners.

Controlling your blood sugar and regulating insulin is essential for increasing your fat-burning potential.

So, Mary Poppins was wrong…”a spoonful of HONEY helps the fat melt off your body!”

11.) Dark Chocolate

Maybe I should have used chocolate as number 1 and I would have either lost you, because you thought I was crazy OR won you over, because you thought I was a genius.

Either way, chocolate should be a staple in the 2016 diet.


The polyphenols and other flavanols found in chocolates that contain at least 70% cocoa decrease the insulin resistance in your cells. Why is that important?

If your insulin resistance you probably have trouble losing weight, since excess insulin in the blood leads to blood sugar problems and decreased thyroid function.

The catch with chocolate? You need to eat dark chocolate with at least 70% cacao content to reap the benefits AND avoid the candies impersonating themselves as chocolate.

12.) Coconut Oil

I always save the best for last.

Switching from vegetable oils to coconut oil for you cooking and baking needs can be the single greatest action you could take to transform your health and body.

And I don’t say that lightly.

The fats in coconut oil are some of the most thermogenic fatty acids found in nature, meaning eating coconut oil can help you burn more calories throughout the day than you normally would.

To make matters better, coconut oil is high in the most stable fat found in nature, saturated fat. Because of this, coconut oil is the best oil to cook, fry, and bake with, since it doesn’t oxidize in heat, light, or in the presence of oxygen.

In case you need an organic chemistry refresher, oxidation causes free radical production in the cells and free radicals cause aging.

If you aren’t eating coconut oil, you’re getting older…faster.

You’re also probably lowering your metabolism, since you’re more than likely eating polyunsaturated oils.

Do me a favor and download a free meal plan with all of the 12 foods I list above. It’s my gift to you, just click the image below!

This article was republished with permission from

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Nick Garcia
Fitness Spreader
Head Fitness Spreader at Fit Women for Life. Nick Garcia, HN, believes that everyone can achieve a healthy lifestyle and the body of their dreams. That's why he is dedicated to helping people eat real food, exercise smart, and transform their habits using simple strategies anyone can do. Nick lives in Austin, TX with his wife and 2 daughters and owns a small transformation studio. He is a Holistic Nutritionist, CPT, and Lifestyle Coach, author, speaker, blogger, and spreader of all things healthy.

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