12 Healthy Foods That Help You Burn Fat
Increasing your metabolism can help you lose body fat.
However, most “fat-burning” supplements on the market are unsafe, ineffective, or both.
Fortunately, most natural foods and beverages have been shown to boost your metabolism and promote fat reduction.
Here are 12 healthy foods to help you burn fat.
1. Fatty Fish
Fatty fish is delicious and incredibly good for you.
Salmon, herring, sardines, mackerel, and other fatty fish contain omega-3 fatty acids, which have been shown to reduce inflammation and reduce the risk of heart disease.
Also omega-3 fatty acids can help you lose body fat.
In a six-week controlled study of 44 adults who took fish oil supplements, they lost an average of 1.1 pounds (0.0 kg) of fat and experienced stress hormone reduction associated with cortisol reduction.
Also, fish is a great source of high-quality protein. Protein digestion leads to a greater sense of fullness and significantly increases the rate of metabolism than the digestion of fats or sugars.
To increase fat loss and maintain heart health, include a minimum of 3.5 ounces (100 grams) of fatty fish in your diet at least twice a week.
SUMMARY:
Fat fish contains omega 3 fatty acids that can promote fat loss. Fish is also rich in protein, which helps you feel full and increases the rate of metabolism during digestion.
2. MCT oil
MCT oil is made by extracting MCT from coconut or palm oil. It is available online and at natural grocery stores.
MCT stands for Medium Chain Triglyceride, a type of fat that is metabolized differently from the long-chain fatty acids found in most foods.
Because of their short length, MCTs are quickly absorbed by the body and go directly to the liver, where they can be used for instant energy or converted to ketones for use as an alternative fuel source.
Medium-chain triglycerides have been shown to increase metabolism in several studies.
A study of eight healthy men found that adding 1-2 tablespoons (15-30 grams) of MCT per day to a regular diet of men increased their metabolism rate by 5% over a 24-hour period, meaning they burned an average of an additional 120 calories per day.
Additionally, MCTs can reduce appetite and promote better retention of muscle mass during weight loss.
Fat burn can be optimized with 2 tablespoons of MCT oil per day to replace some fat in your diet.
However, it is best to start with 1 teaspoon daily and gradually increase the dose to reduce possible digestive side effects such as chromas, nausea and diarrhea.
SUMMARY:
MCTs are rapidly absorbed for immediate use as a source of energy. MCT oil can increase fat burning, reduce appetite and protect muscle mass during weight loss.
3. Coffee
Coffee is one of the most popular drinks in the world.
It is a great source of caffeine, which can improve mood and improve physical and mental functioning.
Also, it can help you burn fat.
A small study included nine people who drank caffeine an hour before exercise who burned almost twice as much fat and exercised 17% more than the group who did not take caffeine.
Studies have shown that caffeine increases metabolism by an impressive 3-13%, depending on the amount of food eaten and the individual response.
One study found that people drank 100 milligrams of caffeine every two hours for 12 hours. Obese adults burn an average of 150 extra calories on average during the study, and previously obese adults burned an additional 79 calories.
Aim for 100 to 400 mg per day to achieve the fat-burning benefits of caffeine without potential side effects such as anxiety or insomnia. It is available in about 1 to 4 cups of coffee depending on its quantity.
SUMMARY:
Coffee contains caffeine, which has been shown to improve physical and mental functioning as well as stimulate metabolism.
4 Eggs
Eggs are a powerhouse of nutrition.
Although egg yolks may be avoided due to high cholesterol levels, whole eggs help protect against heart disease in people at risk for disease.
Also, eggs are a killer food for weight loss.
Studies have shown that egg-based breakfasts reduce appetite and promote a feeling of fullness for several hours in overweight and obese people.
In an eight-week study of 21 men, those who ate three eggs for breakfast consumed 400 fewer calories a day and 16 percent more body fat than those who ate bagels for breakfast.
Eggs are also a great source of high-quality protein that, according to several studies, increases metabolism by increasing by approximately 20-25% for several hours after eating.
In fact, one of the reasons for filling your eggs is that the increased calorie burn that occurs during protein digestion may be the cause.
Eating three eggs several times a week helps you burn fat while keeping you full and satisfied.
SUMMARY:
Eggs are a high-protein food that can help reduce appetite, increase satiety, burn fat, and protect heart health.
5. Coconut oil
Coconut oil is understood to have health benefits.
Adding coconut oil to your diet can help you lose weight, as well as increase "good" HDL cholesterol and lower triglycerides.
One study found that obese men lost an average of 1 inch (half a centimeter) from their waist by adding 2 tablespoons of coconut oil to their daily diet, without changing any other diet or increasing physical activity.
The fat in coconut oil is primarily MCT, which is credited with fat-burning and appetite-suppressing properties.
However, some studies suggest that its metabolic-enhancing effects may diminish over time.
Unlike most oils, coconut oil is stable at high temperatures, making it ideal for cooking at high temperatures.
Eating 2 tablespoons of coconut oil a day can help you burn fat. Make sure to start with a teaspoon or so and gradually increase the amount to avoid discomfort with digestion.
SUMMARY:
Coconut oil is rich in MCTs, which can increase your metabolism, reduce appetite, reduce fat, and reduce the risk of heart disease.
6. Green Tea
Green tea is an excellent drink for good health.
Studies suggest that it can help reduce the risk of heart disease and protect against certain types of cancer.
In addition to providing moderate amounts of caffeine, green tea is an epigalocotine gallate (EGCG), an antioxidant that promotes fat burning and abdominal fat loss.
A study of 12 healthy men found that those who took Greek tea extract to burn fat during cycling had a 1% increase over those who received placebo.
On the other hand, some studies have shown that green tea or green tea extract does not have much effect on metabolism or weight loss.
The effects of green tea can vary from person to person depending on the results of the study and also depend on the amount they consume.
Drinking four cups of green tea a day has many health benefits, including increasing the number of calories you burn.
SUMMARY:
Green tea contains caffeine and ECG, which can increase metabolism, promote weight loss, protect heart health, and reduce the risk of cancer.
7.Why Protein
Whey protein is quite impressive.
It has been shown to promote muscle growth in conjunction with exercise and can help preserve muscles during weight loss.
Additionally, hui protein appears to be more effective in suppressing appetite than other protein sources.
This is because it stimulates the release of "hormones of perfection" like PIY and GLP-1.
In one study, 22 men drank different protein drinks on four separate days. They significantly reduced appetite levels compared to other protein drinks and consumed fewer calories in food after drinking a fun protein drink.
Also, Why promotes fat burning and promotes weight loss in the weak and those who are overweight or obese.
One study found that 22 men consumed different protein drinks on four separate days. They significantly reduced appetite levels compared to other protein drinks and ate fewer calories in the meal after drinking a fun protein drink.
Additionally, the serum encourages fat burning and promotes weight loss in weak, overweight or obese people.
A study of 23 healthy adults found that a high-protein diet increased metabolism and fat burning compared to a casein or soy protein diet.
Whey Protein Shake is a fast food or snack alternative that promotes fat loss and can help improve your body composition.
SUMMARY:
Fun proteins seem to stimulate muscle growth, loss of appetite, increase fullness, and metabolism more effectively than other protein sources.
8. Apple cider vinegar
Apple cider vinegar is an ancient folk remedy with evidence-based health benefits
It is credited with reducing appetite and lowering insulin and blood sugar levels in people with diabetes.
Additionally, acetic acid, the main ingredient in vinegar, has been shown in various animal studies to increase fat burning and decrease abdominal fat storage.
Although there has not been much research on the effects of vinegar on fat reduction in humans, the results of one study are quite encouraging.
In this study, 144 obese men who added 2 tablespoons of vinegar to their regular diet every day for 12 weeks lost 3.7 pounds (1.ms kilograms) and lost 0.9% of body fat.
Incorporating apple cider vinegar into your diet can help you lose body fat. Mix 1 teaspoon of water per day and slowly increase to 1-2 tablespoons per day to reduce possible digestive discomfort.
SUMMARY:
Apple cider vinegar helps to suppress your appetite, reduce belly fat and promote lowering of insulin and blood sugar levels.
9. Chili peppers
Raw peppers do more than just hot food.
Its powerful antioxidants can reduce inflammation and help protect your cells from damage.
Additionally, research suggests that capsaicin, an antioxidant in chili peppers, can help you gain and maintain a healthy weight.
It does this by promoting perfection and avoiding overeating.
In addition, this compound can help you burn more calories and lose body fat.
In a study of 19 healthy adults, when calorie intake was limited by 20%, capsaicin was found to prevent metabolic rate decline which usually occurs when calorie intake decreases.
A large review of 20 studies has concluded that taking capsaicin helps reduce appetite and can increase your number of calories burned by about 50 calories per day.
Consider eating chili peppers or using red chilli powder for your meals several times a week.
SUMMARY:
Red pepper compounds have been found to reduce inflammation, help control appetite and increase metabolism.
10. Oolong Tea
Oolong tea is one of the healthiest drinks you can drink.
Although it takes less pressure than green tea, it has many similar health benefits for its caffeine and catechin content.
A review of several studies has shown that the combination of catechins and caffeine in tea increases the amount of calories burned by an average of 100 calories per day.
Small studies in men and women suggest that drinking oolong tea increases metabolism and promotes weight loss. What's more, a study found that oolong tea burned twice as many calories as green tea.
Drinking a few cups of green tea, oolong tea, or a combination of both regularly can provide fat reduction and other beneficial health effects.
SUMMARY:
Oolong tea contains caffeine and catechins, both of which have been shown to increase fat loss by increasing metabolism.
11. Whole Greek yogurt
Whole Greek yogurt is very nutritious.
First, it is a good source of protein, potassium, and calcium.
Research suggests that high-protein dairy products help increase fat loss, protect muscles during weight loss, and help you feel full and satisfied.
Additionally, probiotic yogurt can help keep your stomach healthy and reduce irritable bowel syndrome symptoms, such as constipation and bloating.
Whole Greek yogurt also contains conjugated linoleic acid, which appears to promote weight loss and burn fat in overweight and obese people, according to an extensive review of 16 studies.
Regular consumption of Greek yogurt has several health benefits. But be sure to choose plain, full-fat Greek yogurt, as fat-free and low-fat dairy contain very little added linoleic acid.
SUMMARY:
Whole Greek yogurt can increase fat burning, reduce appetite, maintain muscle mass during weight loss, and improve gut health.
12. Olive oil
Olive oil is one of the healthiest fats in the world.
Olive oil has been shown to lower triglycerides, increase HDL cholesterol, and release GLP-1, one of the hormones that helps keep you full.
Also, some studies have shown that olive oil increases metabolism and can promote fat loss.
In a small study of 12 postmenopausal women with abdominal obesity, eating extra virgin olive oil as part of a diet significantly increased the number of calories burned by women over several hours.
Add a few tablespoons of drops or cooked food to your salad to incorporate olive oil into your daily diet.
SUMMARY:
Olive oil appears to reduce the risk of heart disease, promote a feeling of fullness, and increase the metabolic rate.
BOTTOM LINE
Despite what certain supplement manufacturers may say, there is no safe "magic pill" that can help you burn hundreds of extra calories every day.
However, in addition to providing other health benefits, various foods and drinks can modestly increase your metabolic rate.
Incorporating several of these into your daily diet can have the effect of ultimately leading to fat reduction and overall better health.
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