Fat Burning Superfoods For Today’s Bodybuilder

The right natural and whole foods can be powerful tools in managing fat levels

By Hal Peat

Today’s bodybuilder has a variety of nutritional resources available to him that can be highly effective in achieving his goals in weight and condition. Certainly, many of the advances in powder and liquid supplements and their highly developed formulas for burning fat or stimulating muscle growth are very significant developments in the tools available to the bodybuilder in reaching peak physical levels. But in addition to all the improvements in knowledge and availability of engineered foods and supplements, the other key to effective fat burning remains the use of those natural and whole foods and liquids which can be a powerful tool in controlling the presence of fat.

Bodybuilders who rely on a healthful balance of both engineered nutrition and fat-burning foods during either the off-season or during the more stressful period before a competition find that consuming whole foods provides an important natural component to their diet.
“I always include certain produce – citrus fruit, vegetables, nuts – in my off-season diet,” says new IFBB pro Curtis Bryant. “They provide variety to a meal that make it both tasteful and brings along the fat-burning quality I want to have in my meals so that my body weight is controlled as naturally as possible.”
To do that, Curtis includes everything from whey protein to citrus fruits and oat cereals in his diet during the morning and afternoon.
“They are easy to prepare items that I can combine with supplements, vitamins and lean meats, so that I have a very fast and effective meal plan,” he confirms.
While some athletes may respond better to certain foods better than others, studies and research around the world suggest many of the following are among the leaders in fat-burning superfoods that most bodybuilders can get some important benefit from: 

Fat-free yoghurt – Consume at least three cups of fat-free yoghurt daily to increase the body’s fat-burning metabolism. Research done at the University of Tennessee, USA showed that men who followed this yoghurt consumption lost 22% more weight and 61% more body fat that those who did not. Yoghurt eaters also lost 81% more fat from their midsection than those who did not. It is believed that fat-free yoghurt’s high calcium and protein content is responsible for the impressive weight loss.

Whey protein – A low carb helping of whey protein can boost your fat-burning potential with just two shakes a day. Researchers at the University of Toronto, Canada found that when men were offered a large buffet-style meal, those who drank a whey protein shake two hours earlier normally ate 200 fewer calories than those who did not. Whey is also reported to increase muscle mass by 8% and burn up to 3% more body fat.

Cottage cheese – If you can eat at least 200g of cottage cheese a day, research by the US Dept. of Agriculture has found that this amount has as much protein as a small steak (about 32 grams), plus it provides casein. These two nutrients combine to provide a very slow-digestive food and hold you back from eating too much later. It’s also rich in calcium, like yoghurt, which is reported to be an additional catalyst for weight loss.

Salmon – Known for its omega-3 content, this fish will also help to promote fat loss. A study in the American Journal of Clinical Nutrition reports that omega-3 rich diets significantly helped with weight reduction. Salmon also affects the level of leptin in your body, a hormone that positively influences the metabolism by guiding the body to either store or burn calories as fat. Include a serving of salmon in your meal plan 2-3 times a week.

Cereal – Choose a sugar-free cereal rich in fibre, such as oats, for your breakfast. Studies at the National Weight Control Registry shows that that people who have lost more than 25lb and kept the weight off for over a year mostly also ate such breakfast cereal. The fibre also provides the benefit of being an appetite suppressant.

Green Tea – Why has green tea become so popular with the fitness-conscious in recent years? Perhaps because many are discovering the benefits that Asians have always known. A study in the Journal of Clinical Nutrition suggests the Japanese may owe their trim physiques to their favourite beverage. This traditional Japanese drink has been shown to contain a unique combination of phytochemicals that can help you lose weight. It contains caffeine, which in turn increases thermogenesis – the burning of fat – but its most important fat-burning content is an antioxidant flavanoid called epigallocatechin (EGCG) that may be its key to fat loss.

Grapefruit – Just half a grapefruit three times a day is an excellent source for high concentrate vitamin C, and C reduces the presence of fat by flushing it out of your system. A study at Louisiana State University finds that people who regularly ate grapefruit lost four more pounds in 12 weeks than those who did not. Remember not to use sugar for sweetening.

Peppers – Peppers such as chilli contain capsaicin, the ingredient that provides the chilli its heat. So, the hotter the chilli makes it even better, causing it to charge up the metabolism so much that it burns fat. Chilli peppers are also filled with vitamins C, D, B, magnesium, iron and potassium.

Pistachio nuts – Just one or two handfuls a day of pistachios provide plenty of lean protein. But in addition to that, research presented at the 2007 Experimental Biology meeting found they lessen the effect of carbohydrates on blood sugar, thus inhibiting the carbs from adding on new weight. Combine with a carb intense meal such as a baked potato, for optimum balance.

Beans – Some studies at the University of Califonria have found that kidney beans prevent carbohydrates from breaking down into sugar, which slows down digestion and can prevent carbs from turning into fat on your waist. To use them for effective weight control, combine them with a salad or pasta. Just once a day is sufficient.

Finally, while keeping an eye on effective nutritional strategies for burning fats, it is also important to remember to make the distinction between good fats to maintain and bad fats to target for control in discovering your own best fat-burning combination of foods and supplementation. Good fats are the unsaturated fats that help the body produce energy and speed up the metabolism. They also strengthen your immune system, help in the transportation of vitamins, and help purify the blood and fight against various diseases. Bad fats, on the other hand, are saturated fats. They have no real benefit, thicken the blood and contribute to high blood pressure, and slow down the metabolism… none of which are good for the bodybuilder who really needs to rely on only the most healthful and productive fats.
Whatever your own plan for including fat-burning superfoods, these are the vital distinctions to keep in mind as you design your own fat-burning meal strategies.