If you are fat and you are trying to build muscle and lose weight, your main objective will be to be able to shed the fat off initially. Your main focus will be on cardio training while at the same time trying to tone your muscles with some strength training exercises and weight training. When your body has more muscles, it will have a much more elevated metabolism rate which in turn will enhance and sustain your body's fat burning mode.

But one critical factor that you need to pay strict attention to is your nutrition. You will need to change your eating habits to healthy ones if you want to achieve your goal. High sugar foods, fatty foods containing saturated fats and processed foods should be avoided. You will need to stick to whole foods and fat burning foods which will aid you in your goals.

A bodybuilder's diet is what you need where the main emphasis will be made on quality protein, complex and fibrous carbohydrates and essential fatty acids and plenty of water. Some foods that bodybuilders consume have effective fat burning properties and can give you a metabolism boost which contributes to efficient fat burning. So if you want to get rid of the excess calories, you have to exercise plus take great care of your nutrition, because if not you will be hindering your progress. If you don't want to hamper your objectives, try including some of those fat burning foods in your nutrition plan.

(1) Oatmeal

Oatmeal is a great food for bodybuilders because it's highly nutritional. It contains soluble fiber, protein and practically no fat. Look for oatmeal made from whole grains, not processed. Consuming oatmeal has many health benefits like preventing colon cancer and heart disease, lowering bad cholesterol levels and will aid your body in burning more fat.

(2) Soya Beans

Soya beans are extremely beneficial for your health, contains high amounts of quality dietary protein from plants, vitamins, minerals, essential amino acids and will stimulate your body fat burning mode. You can consume soya beans in forms of tofu or bean curd and soya milk(without added sugar).

(3) Olive Oil

Olive oil is without any doubt one of the best oils that you can incorporate in your diet. Opt for the extra virgin olive oil. Olive oil is rich in monounsaturated fats notably oleic acid, omega-3 and omega-6 essential fatty acids. Olive oil has been linked in the reduction of coronary heart disease and the regulation of cholesterol levels. Olive oil contains fat burning antioxidants which help your body burn more fat. Olive oil is best used without heating it up for instance directly in salads, already cooked pastas, soups, cooked meat.

(4) Spices

Some spices like garlic and onions are not only good for health due to their antioxidant properties which can prevent cancer but they are also beneficial in burning fat. So adding garlic and onions to your meals will not only enhance your fat burning metabolism but will also add more taste to your food.

(5) Vegetables & Fruits

Without vegetables and fruits, you can't consider your diet a balanced one. Vegetables and fruits provide fiber, iron, essential vitamins and minerals which your body needs to function properly. Vegetables and fruits also have fat burning abilities. Some examples of these vegetables are spinach, broccoli, cabbage, green beans, asparagus, tomatoes, cayenne peppers, brussell sprouts and for fruits, oranges, pineapples, grape fruits, and cantaloupe.

(6) Lean Cuts of Meat & Eggs

Protein will be the building block of your muscle gains and fat loss too. It's vital that you consume protein on a regular basis to achieve your goals. Protein will make you build muscle, increase your metabolism rate and make your body more proned to fat burning. But only lean protein with as less fat as possible is recommended. Stick to lean cuts of beef, pork, skinless chicken breast, skinless turkey breast, white fish, salmon, tuna, mackerel, herring, trout, sardine. Fish notably the last six mentioned are rich in polyunsaturated fats which are actually good fats and also contain omega-3 fatty acids which have outstanding health benefits. Avoid fatty sauces which can accompany your meats.

(7) Low Fat Dairy Products

Low fat dairy products make great fat burning foods. Some examples are nonfat yoghurt, low fat/skimmed milk and low fat cheese ie cottage cheese.

(8) Eggs

Eggs make a great protein food, highly nutritional and should be included in your diet plan. Eggs also contain essential vitamins, minerals and trace elements and a vitamin called B12 has been linked to be effective at fat burning. Limit the consumption of the egg yolks though as they are high in cholesterol. Most of the vitamins and minerals are found in the egg yolks so avoiding the egg yolks completely is not recommended. Eating them moderately is advised.

(9) Beans

Beans are good sources of protein, iron and fiber. Beans like kidney beans or baked beans can be bought in cans but one downside is sodium. So they are to be consumed in moderation. A healthier method some people use are buying kidney beans in their raw state and cook them with water in a pressure cooker to make a soup. Can stir fry some garlic, onions with some thym lightly and mix with the soup. Add some salt for seasoning. Good fat burning foods but one downside is they can cause gastrointestinal disturbances.

(10) Whole Grains

Pump up your energy with the right kinds of carbohydrates. You need complex carbohydrates. Some complex carbohydrates come from whole grain foods which are foods that haven't been processed and stripped of their vital nutrients. They are filled with vitamins, magnesium, zinc, iron, fiber and antioxidants. They have great health benefits and assist in fat burning. Some examples are whole grain bread, whole grain pastas. Other complex carbs like sweet potatoes also known as yams are highly recommended. Low in calories and high in fiber, beta carotene and vitamins, making you full but without making you gain a single pound, sweet potatoes are great foods to be included in your meals.

This is in no way an exhaustive list of fat burning foods. But these are some of the best fat burning foods out there. For best results for your fat burning goals, eat 4-6 meals every 3 hours instead of the normal 3 big meals. These meals should be in small quantities. Eating like that will boost your metabolism which will just have a positive effect in fat burning.

About the author

Jean Lam is the webmaster of Body Building Resource which provides articles on weight training, nutrition and fitness, body building book and DVDs.