Perfect Fat-Burning Foods For A Healthy BBQ

You’ve spent nearly all year getting the perfect body, don’t spoil it over summer with too many unhealthy barbeques.

Warm weather, longer days, sunshine, shorts and sunglasses are all sure signs that summer is here and in full swing. It is great to call up friends and family for a nice get together and tasty bbq.

When you are trying to watch your weight and body fat, you could become hesitant to make those calls, a barbecue does equal a huge spread of food after all and with it a whole bunch of calories, it does not have to be this way.

Overindulgence every so often will not hurt your waistline but with the right knowledge, you can quickly learn how to put on a brilliant healthy spread with great fat burning food too all slimline and without the stress.

Getting Leaner Over The Flame

Getting through a barbecue season can be tough as the calories can add up quickly but with these tips you will have the tools to stay slim whilst still cooking the perfect barbecue.

1) Being Choosy On Cuts

When hosting a barbecue, trim the visible fat and remove skin from the meat before preparing. If you are visiting someone else’s cookout, ask for what cuts of meat they have on hand. If talking lean beef for example, you will want to opt for the sirloin tip and top round before a T-bone steak.

There are many alternatives to the traditional greasy bbq food.

2) Stay Hydrated

We nearly always confuse thirst for hunger. Avoid the mindless eating by sipping on a fresh drink such as citrus infused water or even better, bring a pitcher to the party.

3) Use Portion Control

Portion control is very important when eating at social gatherings or events. When faced with a huge choice of food options, especially ones easy to snack on, be conscious to eat slowly. Eat until satisfied, not stuffed, this way you can still have energy to play after eating.

4) Balance The Macros

Prepare and choose well-balanced options, including proteins from meats, carbohydrates from potatoes and black beans, fats from avocados and plenty of veggies. All macronutrients play an important role in proper nutrition.

You can still enjoy a fantastic barbecue without having to worry about your waistline so much.

5) Plan Ahead

If you know that you will be at the barbecue for a while then bring a snack to prevent you visiting the dessert cart. Even better, bring a ball to throw or kick about. Throwing a ball around will not only draw you away from the food but will also help burn off some extra calories.

Master The Meat

The focus of all outdoor cookouts has always been the meat. Aside from the taste,  The American Journal of Clinical Nutrition found that gram for gram, lean proteins help you to feel fuller than fats or carbohydrates, this could help you with your weight loss goals.

This doesn’t mean you have to choke down a dry burger with loads of water. Lean meat can be tender, tasty and low in calories, especially when grilling using marinades that add moisture and flavour.

There is so much choice that it can be tricky choosing different cuts of meat, here is a guide to the best lean cuts.


Meats that are labeled as chuck, round and loin are usually the leanest options and are typically the lowest in saturated fats. Top sirloin steak is a very versatile cut of meat that is a lean cut of steak and very flavorful. It can be prepared in many ways like grilled, broiled or in a stew.


Boneless, skinless chicken breasts and ground chicken breasts are going to the leanest choices, with skinless thighs a close second choice. Boneless, skinless chicken breasts are a great source of lean protein and work well with many different flavor profiles and flavoring methods. Try chicken with cayenne rub, a bit of cilantro or lemon infusion.

Keeping food intake in check will mean you won’t be sacrificing all your hard work.


Pork loin chops are a leaner and very popular option, they are flavorful and a tender cut, fantastic for marinating. Shopping you will notice that there is bone-in and boneless options. Before purchasing, remember that bone-in tend to be more moist than boneless cuts but take longer to cook.


Salmon and tuna fillets are brilliant healthy options for a barbecue, both have great flavor and thick cuts grill without crumbling, unlike flakier fish like halibut or tilapia. You can also grill other seafood, such as shrimp and scallops. Just put them on skewers, in a grill basket or stack them.

Some Like It Hot

You could attempt to judge by eye or touch as to whether the food is cooked but this is a skill that takes time to learn, it can be risky until you’ve learnt it. Better to be safe than sorry, instead of guessing, use an inexpensive thermometer to test the meat and ensure food safety. The internal temperature should be high enough to eliminate harmful bacteria.

These are the temperatures that you need to know so that your barbecue guests look back and think what a great time they had as opposed to being ill:

Steak – 4-6 minutes at 145 degrees.

Chicken – 6-8 minutes at 165 degrees.

Pork – 6-8 minutes at 145 degrees.

Fish – 10 minutes at 145 degrees.

Fat is an essential part of your diet for many bodily functions such as energy etc. but needs keeping in check, even at a barbecue.


Grill time for any steak can vary dependent on how well done you want it, 4-6 minutes per side on a one-inch cut is a good cut.

A safe inside temperature for ground beef is 160 degrees fahrenheit and medium rare steaks should reach 145 degrees fahrenheit.


Cooking times for chicken also caries based on size and weight of the meat. Boneless and skinless chicken breasts can typically cook in 6-8 minutes per side, ensuring a decent internal temperature is reached, all poultry such as breasts, thighs and legs should reach 165 degrees fahrenheit.


A decent rule of thumb for pork is 4 minutes per side for thin cuts and 6-8 minutes per side for thicker cuts, the pork should hit 145 degrees internally no matter the size.


There is no internal temperature requirement for fish, it is recommended to be 145 degrees fahrenheit, fish is the exception to being able to tell when it will be done based upon its appearance. It will appear semi-oppaque when done and usually takes less than 10 minutes to cook.

Keep working hard on your summer diet for long term results.

Find A Good Side

Serving side dishes at a barbecue is also a great way to showcase your creativity and offer many different flavor profiles that highlight the main course, it needn’t be complex either.

You don’t need to be overwhelmed with loads of complicated recipes, keep the sides simple and stress levels low. Many foods appeal on their own or with a quick hint of flavor. Try to avoid side dishes with a heavy cream base like traditional¬† potato and macaroni salads that have tons of calories and fats, here are some quick sides instead that use simple ingredients and will please any crowd:

  • Watermelon drizzled with balsamic dressing.
  • Grilled bell peppers.
  • Grilled corn.
  • Fresh cucumber and tomato salad with red wine vinegar.
  • Asparagus with coconut oil and black pepper.

So there you have it, these are all fat-burning foods that will still allow you to have an amazing barbecue without sacrificing your waistline.

I hope this helps you out, if you want another great, easy way to diminish fat and keep it off then click here.

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