What you really need to know about fat-burning foods

First off, what you won’t find here is a list of foods to avoid. We deal with enough guilt in our lives as is and we don’t need to create more of a divide in the kitchen. Anything goes (in moderation, of course). But we can’t begin to understand moderation without first understanding some basics about nutrition. This includes macronutrients, nutrient timing and pairing, pre- and post-workout nutrition, and of course keeping what we eat in alignment with our goals and taking into account hormones, lifestyle and goals. We need to figure out what moderation looks like for us as individuals. Sure, you can go the trial and error route to figure out what works best for your bod, but in the end it all comes down to, goals, metabolism, activity level, body size, hormones…you get the picture. (And if you’re one of those people who likes to blame their health issues or weight on genetics, I’m here to tell you that genetics only account for a small portion of your weight and health factors.)

I know it all sounds complicated, so I promise to try to keep things simple for you! Anywhere you look you get bombarded with nutrition information - some great, some misleading, and some contradictory. Of course, I’m a bit biased but I wholeheartedly believe that hiring a coach can be your best investment in navigating all information at hand and making sure your body gets the nutritional love it needs.

But back to the fat-burning foods. All Out Training believes in developing a “core diet”. In essence, it is your personal standard, i.e. those non-negotiable food habits that never waver. Even when you fall off the wagon, your core diet never changes. This core consists of a variety of proteins, non-starchy veggies, fibre-rich and nutrient-dense grains, root vegetables and healthy fats. Keeping these as part of your core diet ensures your body gets exactly what it needs to function optimally for performance, recovery and repair. This means that if you are having a night out at your favourite restaurant, you are searching for menu options that include protein, non-starchy veggies and added fibre. So this means that a big bowl of pasta with cream sauce and garlic bread might not be the best option.

Now if you’re scratching your head like “Protein? Non-starchy veggies? Those aren’t mentioned in the Food Guide!” Don’t sweat (unless you’re working out while reading this). I’m here to break it down for you:

Good quality protein includes: whey protein, turkey, chicken, fish, seafood, eggs, Greek yogurt and cottage cheese.

Non-starchy veggies include: non-root vegetables like spinach, asparagus, broccoli, rapini, field greens, romaine lettuce, mushrooms.

Fibre-rich foods include: quinoa, rice, buckwheat and root vegetables like sweet potatoes, carrots, peas, turnip and parsnips.

Fats include: Olive oil, coconut oil, nuts and seeds, nut butters, hemp hearts, chia seeds and avocado.

These aren’t extensive lists of course, but enough to get you thinking about your favourite ‘core’ foods and which categories they belong to.

When it comes to how much to eat of which, priority does matter. As a general rule (again, depending on your body), prioritize foods in the following order:

1. Protein

2. Non-starchy veggies

3. Healthy fats

4. Fibre rich carbs

Portions typically vary from person to person, but a great starting place is to think about your plate divided into three sections. Protein takes up a quarter of your plate, non-starchy veggies are half, and healthy fats and fibre rich carbs are another quarter. Draw it out and compare it to your current plate.

So if we circle back to the beginning, are there foods that actually allow us to burn fat and feel lean and mean? The answer is yes. But the list isn’t as ‘exclusive’ as you think. It is more about:

1. Your ‘core diet’ ALL THE TIME!

2. Prioritizing your plate

The takeaway info is this: NO food is ‘off limits’. We can enjoy our favourite foods, but I encourage you to find what’s best for your own body by hiring a coach that has similar values as you to get the specifics. It’s worth the investment.

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Coaching Can Make Things Faster And Easier The fastest way to achieve any goal is with the right help, the right plan, the right accountability, and a wise set of eyes on things to coach you when things don't go as planned. Online Coaching, is the most effective way I can offer my services and get you crushing those goals and feeling like your best-self. Most people know what to do, they just need help applying that knowledge in the context of their busy, sometimes stressful lives. That’s why All Out Training’s Online Coaching Programs are helping clients lose fat, get stronger, and improve their health...no matter what challenges they’re dealing with. Learn more by clicking here.