Boosting Fat Burning with Food: Terry Tateossian's Weight Loss Recommendations
"Monthly Consumption Tips for Foods That Decrease Body Fat by 2%"
Looking to shed some pounds and improve your health? Terry Tateossian, a nutrition expert, has some suggestions for foods that can aid in fat burning and support weight loss. These foods can boost metabolism, protect muscle, regulate blood sugar, reduce inflammation, and increase fat oxidation.
High-Volume, Low-Calorie Foods
Leafy greens and crucifers such as spinach, arugula, broccoli, and Brussels sprouts are high-volume, low-calorie foods that fill your stomach, slow gastric emptying, and help you feel satisfied on fewer calories.
Protein-Rich Foods
Eggs are a great source of protein that helps with reducing body fat. They are rich in high-quality protein and leucine, an amino acid that supports liver function and fat metabolism. Unsweetened Greek yogurt, with 15–20g of protein per cup, helps lower body fat by building and maintaining muscle, which raises resting metabolism. Lean poultry (chicken or turkey breast) is highly thermogenic, meaning the body uses more energy to digest it, and is rich in leucine, an amino acid that helps preserve muscle during fat loss.
Anti-Inflammatory Foods
Chia seeds are budget-friendly and easy to batch-cook for fast meals. They form a gel in the stomach that slows carbohydrate absorption, stabilises blood sugar, keeps you full, and provide plant omega-3s and protein to reduce inflammation and maintain steady energy. Wild salmon or sardines/mackerel are loaded with protein and omega-3's, lower systemic inflammation, improve insulin sensitivity, and support thyroid function.
Fibre-Rich Foods
Berries (blueberries, raspberries, strawberries) offer sweetness with a fraction of the sugar and a big dose of fiber and polyphenols that help modulate insulin response. Lentils, chickpeas, and black beans are high in plant protein, soluble fiber, and resistant starch, which help blunt post-meal glucose and keep you full, improving insulin sensitivity over time.
Other Fat-Burning Foods
A half avocado contains approximately 7-10 grams of fiber and monounsaturated fats that support insulin sensitivity and steady energy, slowing digestion to help reduce grazing and late-night snacking. Green tea or matcha contains catechins, particularly EGCG, which work synergistically with a small amount of caffeine to increase fat oxidation, particularly during workouts.
Tips for Incorporating These Foods into Your Diet
Pre-cook a few portions of lean, unbreaded chicken or turkey breast, slice, and add to salads, bowls, or high-protein pasta to make hitting your daily protein target a no-brainer. Stir 1-2 tablespoons of chia seeds into yogurt, smoothies, or make chia pudding as an easy, low-sugar breakfast that helps you feel full. To aid in weight loss, aim for 2-3 cups of green tea or matcha daily or use a green tea extract with approximately 200-300 mg EGCG; if caffeine sensitive, keep intake earlier in the day and reduce it.
Incorporating these foods regularly can promote fat loss, especially when combined with exercise and a balanced diet. These foods contribute to fat burning because they increase the body's energy expenditure (thermogenesis), protect or build muscle (which raises metabolism), improve insulin sensitivity, reduce inflammation, and keep hunger in check by stabilising blood sugar.
- Terry Tateossian suggests that high-volume, low-calorie foods like spinach, arugula, broccoli, and Brussels sprouts can aid in weight loss by filling your stomach, slowing gastric emptying, and keeping you satisfied.
- Unsweetened Greek yogurt, eggs, lean poultry (chicken or turkey breast), and wild salmon or sardines/mackerel areprotein-rich foods that can help lower body fat and support fat metabolism.
- Chia seeds, rich in plant omega-3s and protein, can help reduce inflammation and stabilize blood sugar, while berries offer a sweet taste with a low sugar content and a high fiber content.
- A half avocado contains monounsaturated fats that support insulin sensitivity and steady energy, slowing digestion to help reduce grazing.
- Green tea or matcha, rich in catechins like EGCG, can increase fat oxidation, particularly during workouts, when combined with a small amount of caffeine.
- To incorporate these foods into your diet, pre-cook lean chicken or turkey breast, stir chia seeds into yogurt or smoothies, and aim for 2-3 cups of green tea or matcha daily for weight loss.
- Regularly incorporating these fat-burning foods into your diet, combined with exercise and a balanced diet, can promote fat loss by increasing the body's energy expenditure, protecting or building muscle, improving insulin sensitivity, reducing inflammation, and stabilizing blood sugar.
