Increasing your metabolic rate can help you lose body fat. However, most “fat burning” supplements on the market are unsafe, ineffective or both.
Fortunately, several natural foods and drinks have been shown to boost your metabolism and promote fat loss.
Here are 12 healthy foods that help you burn fat.
- Eat Fish
The fish is delicious and incredibly good for you.
Salmon, herring, sardines, mackerel and other oily fish contain omega-3 fatty acids, which have been shown to reduce inflammation and decrease the risk of heart disease.
In addition, omega-3 fatty acids can help you lose body fat.
In a six-week controlled study in 44 adults, those who took fish oil supplements lost an average of 1.1 kilograms (0.5 kilogram) of fat and experienced a drop in cortisol, a stress hormone associated with storage of fat.
In addition, fish is an excellent source of high quality protein. The digestion protein leads to greater feelings of fullness and significantly increases the metabolic rate than the digestion of fat or carbohydrates. To increase fat loss and protect heart health, include a minimum of (100 grams) of fatty fish in your diet at least twice a week.
Fatty fish contains omega-3 fatty acids that can promote fat loss. Fish is also high in protein, which helps you feel full and increases the metabolic rate during digestion.
- MCT Oil
MCT oil is made by extracting MCTs from coconut oil or palm oil. It is available online and at grocery stores.
MCT stands for medium chain triglycerides, which are a type of fat that is metabolized differently from the long chain fatty acids found in most foods.
Because of their shorter length, MCTs are rapidly absorbed by the body and go straight to the liver, where they can be used immediately for energy or converted into ketones to be used as an alternative fuel source. Middle-chain triglycerides have shown Increase the metabolic rate in several studies.
One study in eight healthy men found that adding 1 or 2 tablespoons (15-30 grams) of MCT per day to men’s usual diets increased their metabolic rate by 5% over a 24-hour period, which means they burned An average of 120 extra calories per day
In addition, MCTs can reduce hunger and promote better retention of muscle mass during weight loss. Replacing some of the fat in your diet with 2 tablespoons of MCT oil per day can optimize fat burning. However, it is best to start with 1 teaspoon daily and gradually increase the dosage in order to minimize potential digestive side effects like cramps, nausea and diarrhea.
Tip: MCTs are readily absorbed for immediate use as an energy source. MCT oil can increase fat burning, decrease hunger and protect muscle mass during weight loss.
- Get Coffee
The coffee is one of the most popular beverages in the world.
It is a great source of caffeine, which can improve mood and improve mental and physical performance.
In addition, it can help you burn fat.
In a small study, including nine people, those who consumed caffeine one hour before exercise burned almost twice as much fat and were able to exercise 17% more than the non-caffeine group.
Research has shown that caffeine increases the metabolic rate by an impressive 3 to 13%, depending on the amount consumed and the individual response.
In one study, people consumed 100 mg of caffeine every two hours for 12 hours. Lay adults burned an average of 150 extra calories and previously obese adults burned 79 extra calories during the study period.
To get the benefits of burning caffeine fat without the potential side effects like anxiety or insomnia, aim at 100 to 400 mg per day. This is the amount found in about 1 to 4 cups of coffee, depending on your strength.
Tips: Coffee contains caffeine, which has been shown to improve mental and physical performance, in addition to increasing metabolism.
4 Take Eggs
The eggs are a nutritional powerhouse.
Although egg yolks were avoided because of their high cholesterol, whole eggs were actually shown to help protect heart health in patients at increased risk of disease.
Also, eggs are a killer weight loss food.
Studies have shown that egg-based breakfast reduces hunger and promotes feelings of fullness for several hours in overweight and obese individuals.
In an eight-week controlled study of 21 men, those who ate three eggs for breakfast consumed 400 calories a day and had a 16% greater reduction in body fat.
The eggs are also a good source of high quality protein, which increases the metabolic rate by about 20 to 35% for several hours after ingestion, based on various studies.
In fact, one of the reasons why eggs are so recommended may be due to the increase in calorie burning that occurs during the digestion of proteins.
Eating three eggs several times a week can help you burn fat while keeping you full and satisfied.
Tips: Eggs are high protein foods that can help reduce hunger, increase fullness, increase fat burning and protect heart health.
- Coconut Oil
The coconut oil is loaded with health benefits.
The addition of coconut oil to your diet seems to increase the “good” HDL cholesterol and lower your triglycerides, in addition to helping you lose weight.
In one study, obese men who added 2 tablespoons of coconut oil a day to their usual diet lost an average of 2.5 inches from their waistline without making any other diet change or increase their physical activity.
Fats in coconut oil are mainly MCTs, which have been credited with appetite suppression and fat burning properties.
However, some studies suggest that its effects of increased metabolism may decrease over time.
Unlike most oils, coconut oil remains stable at high temperatures, making it ideal for cooking over high heat.
Consuming up to 2 tablespoons of coconut oil daily can help maximize fat burning. Make sure you start with a teaspoon or so and gradually increase the amount to avoid any digestive discomfort.
Tip: Coconut oil is rich in MCT, which can boost your metabolism, reduce your appetite, promote fat loss and reduce risk factors for heart disease.
- Green Tea
The green tea is an excellent choice of drinks for good health.
Studies suggest that this may help reduce the risk of heart disease and protect against certain types of cancer.
In addition to providing a moderate amount of caffeine, green tea is an excellent source of epigallocatechin (EGCG), an antioxidant that promotes fat burning and belly fat loss.
In a study of 12 healthy men, fat burning during cycling increased by 17% in those who consumed green tea extract compared to those who took a placebo.
On the other hand, some studies have found that green tea or green tea extract have little or no effect on metabolism or weight loss.
Given the difference in the study results, the effects of green tea probably vary from person to person and may also depend on the amount consumed.
Drinking up to four cups of green tea daily can provide a number of health benefits, including increasing your potential daily burning of calories.
Tips: Green tea contains caffeine and EGCG, which can increase metabolism, promote weight loss, protect heart health and reduce the risk of cancer.
- Whey Protein
It has been shown to promote muscle growth when combined with exercise and can help preserve muscle during weight loss.
In addition, whey protein appears to be even more effective in suppressing appetite than other sources of protein.
This is because it stimulates the release of “fullness hormones” such as PYY and GLP-1 to a greater extent.
One study had 22 men consuming different protein drinks on four separate days. They suffered significantly lower levels of hunger and ate fewer calories at the next meal after drinking the whey protein drink compared to other protein drinks.
In addition, whey appears to increase fat burning and promote weight loss in lean and overweight or obese people.
In a study of 23 healthy adults, whey protein flour was found to increase metabolic rate and Fat burning more than protein meals casein or soy.
A whey protein shake is a quick meal or snack option that promotes fat loss and can help improve your body composition.
Whey protein appears to boost muscle growth, reduce appetite, increase wholeness, and increase metabolism more effectively than other sources of protein.
- Apple Cider Vinegar
The apple cider vinegar is an old folk remedy with health benefits based on evidence.
It was credited with reduced appetite and reduced blood sugar and insulin levels in people with diabetes.
In addition, the main component of vinegar, acetic acid, has been found to increase fat burning and reduce belly fat storage in several animal studies.
Although there is not much research on the effect of vinegar on fat loss in humans, the results of a study are quite encouraging.
In this study, 144 obese men who added 2 tablespoons of vinegar to their usual diets every day for 12 weeks lost (1.7 kilograms) and experienced a 0.9% reduction in body fat.
Including apple cider vinegar in your diet can help you lose body fat. Start with 1 teaspoon per day diluted in water and gradually work up to 1 to 2 tablespoons per day to minimize potential digestive discomfort.
Tip: Apple cider vinegar can help suppress appetite, promote belly fat loss and reduce blood sugar levels and insulin levels.
Peppers do more than add heat to their food.
Its powerful antioxidants can reduce inflammation and help protect your cells from damage. In addition, research suggests that an antioxidant in peppers called capsaicin can help you achieve and maintain a healthy weight.
This does this by promoting fullness and avoiding overeating.
In addition, this compound can also help you burn more calories and lose body fat.
In a study of 19 healthy adults, when calorie intake was restricted by 20%, capsaicin was detected to counteract the deceleration in the metabolic rate that normally occurs with decreased calorie intake.
A major review of 20 studies concluded that taking capsaicin helps reduce appetite and can increase the number of calories you burn by about 50 calories per day.
Consider consuming peppers or using cayenne pepper powder to spice up your meals several times a week.
Tip: The compounds in cayenne pepper were found to reduce inflammation, help control hunger and increase metabolic rate.
- Oolong Tea
Oolong tea is one of the healthiest drinks you can drink.
Although it receives less pressure than green tea , it has many of the same health benefits, thanks to its caffeine content and catechins.
A review of several studies found that the combination of catechins and caffeine in tea increased the calorie burning by 102 calories a day, on average.
Small studies in men and women suggest that consumption of oolong tea increases the metabolic rate and promotes weight loss. In addition, one study found that oolong tea increased the amount of calories twice as much as green tea .
Consuming a few cups of green tea, oolong tea or a combination of the two on a regular basis can promote fat loss and provide other beneficial health effects.
Tip: Oolong tea contains caffeine and catechins, which have been found to increase metabolic rate and promote fat loss.
- Complete Greek Yogurt
Greek yogurt with total fat is extremely nutritious.
First, it is an excellent source of protein, potassium, and calcium. Research suggests that high-protein dairy products can increase fat loss, protect muscle during weight loss, and help you feel full and satisfied.
In addition, yogurt containing probiotics can help keep your bowel healthy and can reduce symptoms of irritable bowel syndrome such as constipation and bloating.
Greek full-fat yogurt also contains conjugated linoleic acid, which appears to promote weight loss and fat burning in overweight and obese people, according to research that includes a major review of 18 studies.
Consuming Greek yogurt on a regular basis can provide a number of health benefits. But be sure to choose plain, fat-fry Greek yogurt, since non-fat and low-fat dairy products contain little or no conjugated linoleic acid.
Fat Greek yogurt can increase fat burning, reduce appetite, protect muscle mass during weight loss and improve intestinal health.
- Olive Oil
The olive oil is one of the healthiest fats Earth.
Olive oil has been shown to lower triglycerides, raise HDL cholesterol and stimulate the release of GLP-1, one of the hormones that helps keep it full.
In addition, some studies have shown that olive oil can increase metabolic rate and promote fat loss.
In a small study in 12 postmenopausal women with abdominal obesity, consumption of extra virgin olive oil as part of a meal significantly increased the number of calories that women burned for several hours.
To incorporate olive oil into your daily diet, add two tablespoons to your salad or add it to cooked food.
Olive oil appears to reduce the risk of heart disease, promote feelings of fullness and increase metabolic rate.
Despite what certain supplement manufacturers may suggest, there is no safe “magic pill” that can help you burn hundreds of extra calories per day.
However, a number of foods and beverages can increase your metabolic rate moderately, in addition to providing other health benefits.
Including several of them in your daily diet can have effects that ultimately lead to fat loss and better overall health.
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