BoxFit’s Top 10 Lists of Fat Burning Foods


Whenever the subject turns to eating, it generally doesn’t take too long before a client asks one of the BoxFit Coaches what foods go on their food shopping lists. So we have decided to put together four separate “top 10” lists of healthy foods that can help you burn fat and build muscle. We have not included exact quantities or recipes, just the individual foods. Our goal here is to encourage you to get as many different varieties of fruits and vegetables as possible over the course of every week.

We also want to point out that while we don’t believe that extreme low carbs are necessary or most effective when you look at the long term, research has shown that there are some definite advantages to a low to moderate carb and higher protein diet for fat loss purposes. These include reduced appetite, higher thermic effect of food and “automatic” calorie control. This list reflects our personal preferences, so this is not a prescription to all readers to eat as we do. 

It’s very important for compliance to choose foods you enjoy and to have the option for a wide variety of choices. We believe that a lot of our attention needs to shift away from pointless debates (for example, low carb vs. high carb, fasting or keto).

Instead, your focus should shift towards these questions: 

  • How can I create an eating plan that I can enjoy while still getting leaner and healthier?

  • How can I create an eating plan that helps me control calories?

  • How can I create an eating plan that improves my compliance?

Here’s one good answer: 

Eat a wide variety of high nutrient density, low calorie density foods that you enjoy which still fit within healthy, fat-burning, muscle-building guidelines! 

Here are the lists of foods the team at Boxfit choose to achieve these three outcomes. This eating plan is not difficult to stick with at all, by the way. We enjoy eating like this and there are so many delicious recipes that can be made from foods included on these lists.

Want us to share some recipes with you? Let us know.

The BoxFit Top 10 natural starchy carbs and whole grains

1. Oatmeal (old fashioned)
2. Yams
3. Brown rice (a favorite is basmati, a long grain aromatic rice)
4. Sweet potatoes (almost same as yams)
5. Multi grains (eg barley, oats, rye)
6. White potatoes
7. 100% whole wheat bread
8. 100% whole wheat pasta
9. Beans
10. Cream of rice hot cereal

The BoxFit Top 10 vegetables

1. Broccoli
2. Asparagus
3. Spinach
4. Collard greens
5. Tomatoes
6. Capsicum (green, red or yellow)
7. Onions
8. Mushrooms
9. Cucumbers
10. Aubergine

The BoxFit Top 10 proteins

1. Eggs
2. Lentils
3. Chicken
4. Fish
5. Goat
6. Mutton
7. Buckwheat
8. Nuts
9. Pumpkin Seeds
10. Quinoa

The BoxFit Top 10 fruits

1. Mango
2. Apples
3. Apricots
4. Water Melon
5. Oranges
6. Bananas
7. Papaya
8. Grapes
9. Berries
10. Pineapple

Note: We DO recommend that you include healthy fats in your diet as well, such as... 

  • fish oil supplement
  • walnuts
  • almonds 
  • flaxseeds
  • flaxseed oil (supplement - not to cook with), 
  • avocado 

Last but not least, we recommend that you aim to follow a compliance rate of about 95%. This means that two or three of your meals per week can be whatever you want such as pizza, pakoras, samosas, KFC, doughnuts, etc - just don’t over do it!

We hope you found this helpful and interesting. Keep in mind, this is OUR food list, and although you probably couldn’t go wrong to emulate it, you need to choose natural foods you enjoy in order to develop habits you can stick with long term. In the fruits and vegetables categories alone, there are hundreds of other choices out there, so enjoy them all! 

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