With summer just around the corner in Australia and our state easing out of lockdowns, we'll all be flocking to the beach in a matter of days. If you are of the millions of Sydneysiders who found a little comfort in food during lockdown, you are not alone. Stress eating can catch even the most disciplined off guard and the remedy required is far more intensive to undo than the micro binges that lead to weight gain. Today, I am sharing 5 deeply nourishing wholefood recipes that can help you kick start healthy summer eating and stimulate that fat burn!

Certain foods have natural fat burning or metabolism boosting properties, and by adding them to your diet, these ingredients can intensify your weight loss efforts. One of the simplest and fastest ways to boost your body's fat burning capabilities is by consuming these key ingredients in the form of smoothies.

You need a healthy balance of nutritionally dense foods to boost your body's fat-burning response. Those foods that are naturally rich in dietary fibre, wholefood sourced fat, fibre-rich carbohydrates and clean protein support the body's own ability to burn unwanted fat. When you get this combo just right, the foods you eat actually help to rev the metabolism, support the body in better fat distribution and drastically improve gut health, all of which has a direct affect on your weight loss efforts.

Here I have broken down the healthy ingredients I recommend clients consume for weight loss and a better sense of well-being. Pick and choose 2 - 5 of these ingredients for your smoothies, and then go here for additional tips and recipe ideas.

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Best Fat Burning Wholefood Ingredients

Apples - low in calories, high in dietary fibre which keeps you full for longer; contain polyphenols which boost the metabolism of all types of body fat. Add 1/2 apple with the peel to smoothies or sliced as an edible garnish or topping.

Avocado – a healthy plantbased fat, containing dietary fibre and essential vitamins such as B6 (reduces cortisol, the "stress hormone" which stimulates belly fat retention). Add 1/2 an avocado in your smoothies for a richly creamy texture.

Berries – naturally sweet, low carb, high in dietary fibre, bursting with antioxidants; naturally helps burn fat. Add 1/2 - 1 cup to your smoothie recipes or use as a topping.

Cinnamon – a powerful antioxidant that boosts the metabolism and insulin function, lowers cholesterol. Regularly add 1-2 tsp to your smoothie recipes.

Capsicum – a compound found in hot chilies that increases oxygen consumption in the body and thus a rise in body temp leading to an increase in calories burned. Capsaicin also acts a natural appetite suppressant and helps reduce visceral belly fat. Add 1/2 tsp fresh or dried to smoothies.

Chia seeds - provide 10 grams of fibre per 2 tbsp; excellent for control hunger and reducing belly fat. Start with 1 tbsp and work your way up to 3 or more adding generously to smoothies or as a topping. Some people can experience bloating initially, be sure to drink plenty of extra water if you are new to using chia seed in your diet.

Chocolate (dark) – 70% raw cacao has high concentrations of polyphenols that stimulate a burn fat; high in magnesium. Add 2-3 tsp of the powder to smoothies; a sprinkling of nibs topping for bowls.

Coconut oil – a healthy plantbased fatty acid that can reduce appetite and increase the body's fat burning ability. Add 1 tbsp to your smoothie recipes.

Grapefruit – high in phytochemicals that stimulate the body to naturally break down fat. Add half a fresh grapefruit fruit to your smoothies and use naturally sweet fruits like banana to counteract grapefruits sour taste.

Green tea – the natural caffeine found in Matcha green tea is super loaded with antioxidants and catechins which help accelerate fat-burning; use cooled tea or this Tegreen supplement*

Hemp - rich in dietary fibre; a natural appetite suppressant that helps you feel full for longer; reduces hunger cravings. Simply add 2-4 tbsp of hemp seeds to smoothies.

Egg – if you are not vegan, eggs are a fantastic source of protein which helps boost metabolism; the body digests the protein and uses the fat and calories for fuel. Great in recovery shakes.

Maca root - the superfood powder balances the body's natural hormones supporting your weight loss efforts; try 1-2 tsp in smoothies.

Pumpkin seeds – a rich source of digestible protein that helps stabilise blood sugar levels; contains zinc which is important for fat burning. Add 2 tbsp to your smoothies or as a topping in smoothies bowls.

Psyllium husk - low carb, source of natural dietary fibre, improves gut health and helps keep you regular; psyllium also keeps you feeling fuller for longer. Add 1 tbsp to start with and then work up to 3 tbsp in your smoothies.

Turmeric - a warming spice in Ayurvedic medicine, the ground spice increases the body temp and boosts metabolism. Use only the pure ground powder form (capsules have been proven ineffective); combined with black pepper has many additional benefits. Add 1-2 tbsp in smoothies. Try this recipe or this one.

Walnuts - provides omega-3 fatty acids that activate fat-burning by changing your insulin resistance; lowers bad cholesterol. Add 5-10 in your smoothie.

Adding many of the above suggestions not just to your smoothies, but also your main meals and snacks can help boost your metabolism naturally. Not only that, but all of these wholefood suggestions provide your body with many essential nutrients that will help improve your overall wellness.

RELATED: Learn Natural Ways To Lose Weight & Boost Metabolism

Fat Burning Smoothie Recipes

Print off these 5 recipes and start each morning with one of these densely nutritious recipes with fat burning properties. Not only will you feel satisfied, energised and fuller for longer, you'll be quietly boosting your body's own fat burning abilities.

Metabolism Berry Booster Smoothie

Ingredients

• 1/2 cup frozen mixed berries

• 1 cup fresh, organic spinach

• 250ml unsweetened almond milk

• 1-2 scoops whey or plant-based vanilla protein powder

• 2 tsp rolled oats

• 1/2 ripe avocado

• 2 tbsp pumpkin seeds

• 2 tsp chai seeds

• 1/2 cup crushed ice

Method

Blend all the ingredients and serve in a tumbler or bowl with fresh berries and coconut flakes for toppings. Berries, oats and spinach are all naturally low in carbs and high dietary fibre. This requires the body to work to process the fibre through the digestive system and colon thus burning extra calories in the process.

Spicy Mango Chili Fat Blaster Smoothie

Ingredients

• 1/2 ripe mango, pitted

• 250ml unsweetened almond milk

• 1-2 scoops whey or plant-based vanilla protein powder

• 1/2 banana, frozen is best

• 1/2 tsp cayenne chili, powder

• 1/2 tsp cinnamon, ground

• 1/2 tsp turmeric, ground powder

• 1/2 cup crushed ice

Method

Blend all ingredients in a high-powered blender and serve in a bowl with your favourite toppings. Alternatively, you can leave out the ice and make a more shake-like smoothie you can drink for faster absorption. The chili, cinnamon and turmeric all work to rev the metabolism while the addition of clean protein reduces the impact of fructose found in mango making this a well-balanced meal.

Matcha Green Tea & Avocado Fat Burner

Ingredients

• 100ml unsweetened coconut milk

• 200ml Matcha green tea, brewed and cooled

• 1/2 banana, semi-green

• 1/2 Hass avocado, fully ripe

• 2 tbsp psyllium husk, finely ground

• 1/2 tsp cinnamon, ground

• 1/2 cup crushed ice

Method

Blend all the ingredients and serve in a mason jar or bowl. The green tea in this recipe gives your body that metabolism boost from caffeine while the healthy fats in avocado are satisfying and helps to prevent snacking or food cravings by balancing your blood sugar levels.

Apple Spice Smoothie

Ingredients

• 250ml unsweetened almond milk

• 1-2 scoops whey or plant-based vanilla protein powder

• 1 Pink Lady apple, sliced and cored, skin off unless organic

• 1/2 banana, semi-ripe

• 2 tbsp walnuts, crushed

• 1/2 tsp cinnamon, ground

• 1/2 cup crushed ice

Method

Blend all the ingredients and serve in a mason jar or bowl. Apples are high in dietary fibre and help to reduce the appetite naturally. Follow this smoothie 20 minutes later with a green tea to help manage the appetite all day.

Gym Rat Fat Burner & Muscle Repair

Ingredients

• 250ml unsweetened almond milk

• 1 raw egg, free-range, organic is best

• 1/2 tsp vanilla extract

• 1/2 banana, ripe

• 2 tbsp walnuts, crushed

• 1/2 tsp cinnamon, ground

• 1/2 cup crushed ice

Method

Blend all the ingredients and serve in a mason jar with a wide smoothie straw. This is not only a great recipe for balancing appetite and burning more fat, its also excellent as a quick recovery shake chockablock full of essential nutrients.

One Last Thing, Before You Go...

If you really enjoy these recipes... stick around with a cup of peppermint tea and browse this blog for more clean eating recipes, nutrition and healthy eating guides, and be sure to grab my free Wholefood Recipe Collection, click here. You'll receive my Nutritionist-approved clean eating recipes to sample this week. Learn how to ease into healthy, wholefood eating that won't take you hours in the kitchen to eat clean and healthy. Come grab a copy, click here.

Emma Lisa, Nutritionist & Women's Practitioner

Emma Lisa is a Nutritionist & Women's Health Practitioner with over 12+ years experience in wholefood nutrition, meal planning and health coaching. She is a published cookbook author, passionate food recipe creator and lifestyle blogger, and an advocate for women's health and anti-diet culture. When she's not in clinic, Emma is mum to five kids, in her test kitchen and a wellness digital creator. She lives in Sydney, Australia.

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Healthy + happiness,

Emma Lisa xx

HEALTH & NUTRITION PRACTITIONER

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