Nearly half of Americans are actively working toward a weight loss goal and with an abundance of weight loss programs and theories available, no two journeys are the same. Navigating your options and deciding where to begin can be tricky. Nutrition is the perfect place to start for your weight loss journey and is going to help you see the most rapid results. Let’s look at 5 of my favorite fat blasting foods that you need to incorporate into your diet.
Grass Fed Beef
Am I really suggesting red meat? Absolutely! I am also suggesting you become a bit of a snob about the type of red meat you indulge in. Skip the lower grade beef and invest in a quality beef that is grass fed. Grass-fed beef naturally contains much higher levels of CLA (conjugated linoleic acid) than grain fed beef. The CLA is known to contribute to weight loss and is often used in supplements promoting weight loss. This is a wonderful, natural source. This beef also contains quality protein as well as vitamins A, B and D. In addition, grass-fed beef contains a more desirable ratio of anti-inflammatory omega-3 fatty acids to omega-6 fatty acids than grain fed beef.
Green Leafy Vegetable
Vegetables such as kale, arugula, spinach, collard greens and romaine are rich in Vitamins A, C, E, and K. Vitamin C helps lower cortisol, which is known for turning on fat storage. These vegetables are also loaded with other essential nutrients and minerals including iron, fiber, magnesium, and potassium. The iron is going to help boost your energy. The extra fiber helps regulate your appetite and even promotes healthy levels of estrogen in the body. 
Grass Fed Butter
Yes, you can eat grass fed butter and yes, it is a healthy fat. It is important to recognize that not all butters are created equal and we need to be selective about what we consume. Grass-fed butter is loaded with healthy fat and nutrients. The quality and amount of healthy fat and nutrients are determined by the source of food the cow ate. The fatty acids provided are derived equally from the feed for the cow and the microbial activity in the rumen of the cow. A frequently recognized fatty acid, known for contributing to weight loss, found in grass-fed butter is CLA (conjugated linoleic acid). Butter can range in color from white to yellow. Yellow butter is recognized as healthier because the color is a result of an animal being grass fed and an indicator that the cow is getting a diet rich in beta-carotene. Grass-fed butter contains zero carbs, zero sugars, and zero trans fats.
If your goal is to lose weight, or maintain a healthy weight, do not leave fermented foods out of your diet. Some healthy fermented foods to include: Kefir, kombucha, sauerkraut, pickles, miso and kimchi. Fermented foods promote healthy gut bacteria that helps keep the digestive system strong and fights unwanted bacteria notorious for slowing down weight loss. These tasty foods are known for containing natural anti-oxidants, are anti-inflammatory, promote lower blood pressure and even anti-microbial and anti-fungal.
Medium Chain Triglycerides (MCTs) are absorbed and utilized differently than long-chain triglycerides. They are known for promoting fat burning and even potentially reducing the time it takes an individual’s body to transition from sugar burning to fat burning. An excellent natural source of MCT oil is Coconut Oil. It is imperative to select quality products, with virgin, unrefined and organic being your best option. In addition to MCTs, coconut oil also contains caprylic acid, a fatty acid credited for antibacterial, antifungal and anti-inflammatory properties. Our nutrition specialists will teach you how to incorporate these 5 fat burning foods into your diet to optimize your weight loss. Call Custom Health Centers at (844)789-8446 today or click here to schedule your free consultation!
Medically reviewed and written by:
Dr. Jason Olafsson D.C.
In theory, a well-rounded diet and regular exercise should be all you need to lose weight. However, there are a variety of behaviors and physiological factors and that can inadvertently hinder your progress, causing you to pack on unwanted pounds. Here are just five examples our health coaches think you should be aware of.
Surprising Causes of Weight Gain
1. Prolonged Stress
Stress affects your health in many ways. It can cause headaches, muscle pain, and even stomach upset. Over time, it can also lead to weight gain. That’s because stress triggers the production of cortisol, a hormone shown to increase appetite and trigger cravings for fatty foods. Similarly, stress makes it harder to fall and stay asleep. When you’re tired, you’re less likely to exercise and more likely to reach for sugary beverages or high-calorie comfort foods. Thus, stress management and ample rest are both cornerstones of healthy weight loss.
2. “Diet” Foods
Just because a food has “diet” in the name doesn’t mean it’s healthy. Diet sodas, for example, contain artificial sweeteners that—while they contain few calories—have been shown to increase cravings, leading to long-term weight gain. Likewise, many “low-fat” foods like yogurt and salad dressing are overly processed and high in sugar. We recommend incorporating more healthy fats into your meals instead.
3. Thoughtless Eating
Sometimes it’s not about what you’re eating but how you’re eating it. Eating from large plates and bowls and having meals in front of the TV, for example, both increase how much a person eats in one sitting. To combat weight gain, we recommend mindful eating, meaning eating slowly and without distraction.
4. Prescription Medications
An estimated 10% to 15% of weight issues are related to prescription medications. Some drugs increase your appetite while others slow your metabolism, making it harder to trim your waistline. You should never stop taking a medication because it causes you to gain weight, though. Talk to your primary care provider about switching to a new treatment plan. Also, work with our health coaches to develop a customized diet and exercise plan that promotes weight loss.
5. Environmental Contaminants
Many plastic food and beverage containers include artificial chemicals called obesogens. These compounds are endocrine disrupters, meaning they interrupt the absorption of hormones—especially estrogen. In turn, this hormonal imbalance can slow your metabolism. Avoid food items that have been stored in plastic containers and use alternatives like steel and aluminum whenever possible. Also, be mindful of other factors that cause hormonal imbalances including menopause, anorexia, and lactation.
Understanding how these factors affect your waistline will help you make the most of your weight loss journey. For more nutrition tips, visit our health library. You can also call our health coaches at (844) 789-8446 to receive your 60-day customized diet and exercise plan.
Dr. Jason Olafsson D.C.
Founder & CEO
Doctor of Chiropractic