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Ask The Ripped Dude: What Are Your Top Fat-Burning Foods?

I've graced more than 20 magazine covers in the past three years. My nickname says it all: 'The World's Most Ripped Fitness Model.'
Q

Obi, I'm ready to rock 'n' roll 2012, but I need to know what foods are best-suited to help me burn fat while also building the muscle I want. Give it up, man - what are your top 10 choices?

Happy New Year! Yes, soaking yourself in champagne and dancing the night away could be a great way to ring in 2012, but I'm glad you're thinking about your New Year's resolution to get fit and stay healthy.

One of the best ways to begin reaching your goals is to learn which foods do good things to your body. These 10 fat-burning foods should be included in the diet plan that will help make 2012 your best year.

1 Oatmeal

Aside from being easy to cook, oatmeal is a great fat burner because it is rich in insoluble and soluble fiber. Read the label on those pre-measured packets though, most of them have lots of sugar.

Oatmeal Macros
1 cup (cooked):
  • Calories: 111
  • Fat: 2g
  • Carbs: 19g
  • Protein: 5g

2 Chicken Breast

Nope, it's not your momma's fried chicken, although I'm sure that was delicious. I'm talking about lean chicken breast without skin or bone. It's one of the best fat-burning foods you can eat.

Chicken Breast Macros
In 1 breast (3 oz):
  • Calories: 142
  • Fat: 3.1g
  • Carbs: 0g
  • Protein: 26.7g

3 Egg Whites

Egg whites are low in calories and high in protein. This equation equals energy for fat burning and building muscles.

Egg Whites Macros
In 3 egg whites:
  • Calories: 34
  • Fat: 0g
  • Carbs: 0g
  • Protein: 7g

4 Brown Rice

Packed with fiber and essential nutrients, brown rice slowly absorbs in the bloodstream. You can't go wrong with this fat-burning carbohydrate.

Brown Rice Macros
In 1/2 cup:
  • Calories: 109
  • Fat: 0g
  • Carbs: 23g
  • Protein: 2g

5 Fish Oils

Omega 3 and Omega 6 fish oils have some incredible qualities. They increase your thermogenesis, making you burn more calories; they have an anti-catabolic effect, which prevents muscle breakdown; and they are anti-lipogenics, which means they reduce fat-storage. What more reason do you need to include them in your diet plan?

Fish Oil Macros
In 1 tablespoon:
  • Calories: 113
  • Fat: 12g
  • Carbs: 0g
  • Protein: 0g

6 Asparagus

Asparagus contains the plant chemical asparagine, an alkaloid that directly affects cells and breaks down fat. It also contains a chemical that helps remove waste from the body, which in turn helps reduce fat.

Asparagus Macros
In 4 spears (cooked):
  • Calories: 13
  • Fat: 0g
  • Carbs: 2g
  • Protein: 1g

7 Almonds

Loaded with Omega-3 fats, Almonds have been proven to increase fat-burning properties in the human body.

Almonds Macros
In 2 handfuls:
  • Calories: 216
  • Fat: 19g
  • Carbs: 8g
  • Protein: 8g

8 Garlic

One of the best components of garlic, besides its flavor, is Allicin. Allicin is a compound that helps flush fat from the body. Garlic has also been known to help maintain healthy blood-pressure levels.

Garlic Macros
In 1 clove:
  • Calories: 4
  • Fat: 0g
  • Carbs: 0g
  • Protein: 0g

9 Tomatoes

Tomatoes are soldiers in the war to stay healthy! Not only are they great oxidizers and metabolizers of body-fat, but they might also help lower blood pressure and fight certain types of cancers.

Tomato Macros
In 1 tomato:
  • Calories: 15
  • Fat: 0g
  • Carbs: 3g
  • Protein: 0g

10 Apples

Apples are a great fat-burning fruit, in part because they are high in fiber. Moreover, the pectin in apples restricts fat absorption and encourages water absorption in your body's cells. Other great fat-burning fruits are oranges, peaches, grapefruits, and other citrus fruits.

Apple Macros
In 1 apple:
  • Calories: 91
  • Fat: 0g
  • Carbs: 24g
  • Protein: 0g

Remember, 80 percent of obtaining your fitness goals comes from your diet, so pay close attention to what you put into your body. We've all heard the saying, "You are what you eat." Eat these awesome fat-burning foods and become a fat-burner yourself!

Accelerate Your Fat Loss

Contact Info: www.obiobadike.com
Like his Facebook fan page: http://www.facebook.com/oobadike
Twitter Info: https://twitter.com/#!/obadike1
Email address: obifitness@verizon.net


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Known as ''The World Most Ripped Fitness Model,'' he's very passionate about educating people all over the world about health and fitness.

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cachuck

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cachuck

I would like to add 'grapefruit' to that list. A 1/2 of a grapefruit each day will burn the fat away.

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Dec 30, 2011 3:57pm | report
 
guyverix

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guyverix

Grapefruit is featured under apples!

Oct 2, 2012 9:51am | report
anjuli9872

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anjuli9872

They reckon half a grapefruit 3 times a day with meals helps weightloss more than people not having grapefruit! (:

Jan 21, 2013 11:38pm | report
ricemaker09

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ricemaker09

There is a typo for almonds it has asparagus macros in the picture or almonds.

Dec 30, 2011 4:19pm | report
 
JejuHime

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JejuHime

Nice list! Thanks!

Dec 30, 2011 4:26pm | report
 
yodi

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yodi

Great info!

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Dec 30, 2011 4:42pm | report
 
laurieannfoote

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laurieannfoote

Almonds are great, but they don't contain Omega-3s. That would be walnuts.

Dec 30, 2011 11:54pm | report
 
anidtologin

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anidtologin

Indeed@@

Dec 31, 2011 6:30am | report
ptoole53

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ptoole53

This article was very helpful, however, I would like to see where broccoli would fall in this list.

Dec 31, 2011 9:40pm | report
Jersey732D

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Jersey732D

Onions? That is a social repellant LOL

Jan 1, 2012 8:04am | report
 
Nozh

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Nozh

You could cook them with the chicken breast.

Jan 1, 2012 3:52pm | report
rickykhera

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rickykhera

Nice article! Surprised that broccoli didn't make the list though?

Jan 18, 2012 8:08am | report
wrestingchamp

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wrestingchamp

You can combine 4 of this foods into one. You can cook your oatmeal as it states (mind you regular Quaker oatmeal is 27g of carbs per 1/2 cup) and cook your eggs with diced tomatoes, onions, and garlic with some seasoning for a fantastic breakfast. In addition, you can through in an apple for a fiberous sweet to finish it! That's a great start before a mid-morning or lunch time workout!

Jan 1, 2012 10:52am | report
 
helen150

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helen150

great tips on combining these foods - an egg white omelet sounds good. what might you use to flavor the oatmeal? a little brown sugar?

Jan 1, 2012 10:33pm | report
fitnesslilo

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fitnesslilo

As a true Norwegian I eat oatmeal every morning. First of all I would recommend to try preparing it with 50/50 milk/water and a bit less than half a tea spoon of salt. To spice it up a bit you could use bananas, pieces of apple, mango, nuts (pistachio or almonds are great), fresh berries (raspberries, currants or strawberry) or you could just ad a scoop of protein powder while you cook it. Or the traditional way with a teaspoon of butter, (artificial) sweetner and cinnamon. Enjoy!

Jan 2, 2012 3:49pm | report
idbropn

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idbropn

I put honey as sweet enhancer.

Jan 22, 2012 12:17pm | report
shnee

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shnee

You can add stevia and some cinnamon to sweeten up the oatmeal. I use almond milk and I also like to add goji berries to it.

Delicious and nutritious!

Aug 30, 2012 3:34pm | report
guyverix

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guyverix

Helen why use sugar when nature has given you honey or better still a little peanut butter co will make it taste great!

Oct 2, 2012 9:54am | report
Madridistan

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Madridistan

starting on a cut tommorow.

Jan 1, 2012 12:15pm | report
 
armen

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armen

Good article.

Jan 1, 2012 1:14pm | report
 
JehiahM

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JehiahM

Very informative.

Jan 2, 2012 9:47am | report
 
PPremier21

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PPremier21

Agree with Grapefruit....the acids actually help break down foods and fats you eat through out the day helping you block the bad stuff! Eat half a grapefruit in the morning everyday!

Jan 3, 2012 7:57am | report
 
gigokk

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gigokk

Thanks for the info.... Now i love more my fresh oatmeal

Jan 3, 2012 8:58am | report
 
miguelon107

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miguelon107

ive heard that cinnamon is also good to add to your diet. for example putting it in your oatmeal for breakfast. i sometimes just do a spoonful, but it's pretty rough! lol..

Jan 3, 2012 1:45pm | report
 
GodChaser316

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GodChaser316

Hay there Obi, thank you for posting this article. I have shaved over 80lbs off in the last year by the eating better and exercising thing. I didn't know almonds are that healthy, I happen to be a almond junkie. This article is a big help to me thank you.

Jan 3, 2012 3:26pm | report
 
Showing 1 - 25 of 57 Comments

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