Foods high in omega-3 fatty acids, protein, and certain antioxidants may help promote day loss. Certain beverages, including coffee, also have metabolism-boosting properties.
Boosting your metabolic rate can help you lose body fat.
However, most “fat-burning” supplements on the market are either
unsafe, ineffective, or both.
Fortunately, several natural foods and beverages have been shown
to increase your metabolism and promote fat
loss.
Here are 11 healthy foods that help you burn
fat.
1. Fatty
Fish
Fatty
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 heart disease risk.
In
addition, omega-3 fatty acids may help you lose body fat.
In
a 6-week controlled study of 44 adults, those who took fish oil supplements lost an average of
1.1 pounds (0.5 kilograms) of fat and experienced a drop in cortisol, a stress hormone that’s
associated with fat storage.
What’s
more, fish is an excellent source of high quality protein. Digesting protein
leads to greater feelings of fullness and
increases metabolic rate significantly more than digesting fat or carbs.
Most
organizations recommend consuming two servings (3 ounces each) of fatty fish
per week to see the health benefits.
2. MCT
Oil
Medium-chain triglycerides (MCT) oil is
made by extracting MCTs from palm
oil. It is available online and at natural grocery stores.
MCTs
are a type of fat that’s metabolized differently than the long-chain fatty
acids found in most foods.
Due
to 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 for use as an alternative fuel
source.
MCTs
have been shown to increase metabolic rate in several studies.
One
study in eight healthy men found adding 1–2 tablespoons (15–30 grams) of MCTs
per day to the men’s usual diets increased their metabolic rate by 5% over a
24-hour period, meaning they burned an average of 120 extra calories per day.
In
addition, MCTs may 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 may optimize
fat burning.
However,
it’s best to start with 1 teaspoon daily and gradually increase the dosage to
minimize potential digestive side effects like cramping, nausea,
and diarrhea.
MCTs
are high in calories and usually only make up about 5–10% of your total calorie
intake. If you’re trying to maintain or lose weight, you should consume MCT oil as
part of your total amount of fat intake and not as an additional amount of fat.
3. Coffee
Coffee is one of the most popular
beverages worldwide.
It’s
a great source of caffeine, which can enhance mood and improve mental
and physical performance.
Moreover,
it can help you burn fat.
In
a small study including nine people, those who took caffeine an hour before
exercise burned nearly twice as much fat and were able to exercise 17% longer
than the non-caffeine group.
Research
has shown that caffeine increases metabolic rate by an impressive 3–13%,
depending on the amount consumed and individual response.
In
one study, people took 100 mg of caffeine every two hours for 12 hours. Lean
adults burned an average of 150 extra calories and formerly obese adults burned
79 extra calories during the study time period.
To
get the fat-burning benefits of caffeine without the potential side effects, such as anxiousness or insomnia,
aim for no more than 400 mg per day. This is the amount found in about 4–5 cups
of coffee, depending on its strength. Some people are more sensitive to
caffeine’s effects and may need to limit their intake.
4. Eggs
Eggs are a nutritional powerhouse.
Although
egg yolks used to be avoided due to their high cholesterol content, whole eggs
have actually been linked with a reduced risk of heart disease in some studies.
Additionally,
eggs may help with weight loss.
Studies
have shown that egg-based breakfasts reduce hunger and promote feelings of
fullness for several hours in overweight and obese individuals.
In
a controlled 8-week study in 21 men who ate 1,000 calories less than usual per
day, those who ate three eggs for breakfast had a 16% greater reduction in body
fat, compared to the group who ate a bagel breakfast.
Eggs
are also a great source of high quality protein, which increases metabolic rate by
about 20–35% for several hours after eating, based on several studies.
One
of the reasons eggs are so filling may be due to the boost in calorie burning
that occurs during protein digestion.
Eating
three eggs several times a week can help you burn fat while keeping you full
and satisfied.
A
bizarre 5-second "Himalayan ice hack" discovered last week, that
instantly turbo-charges your metabolism by up to 450% or more.
5. Green Tea
Green tea is an excellent beverage choice
for good health.
Studies
suggest that it may help reduce heart disease risk and protect against certain
types of cancer.
In
addition to providing a moderate amount of caffeine, green tea is an excellent
source of epigallocatechin gallate (EGCG), an
antioxidant that promotes fat burning and the loss of belly fat.
In
a study of 12 healthy men, fat burning during bicycling increased by 17% in
those who took 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 has
little to no effect on metabolism or weight loss.
Given
the difference in study outcomes, green tea’s effects likely vary from person
to person and may also depend on the amount consumed.
Drinking
up to 4 cups of green tea daily may provide a number of health benefits,
including potentially increasing the number of
calories you burn.
6. Whey Protein
Whey protein is pretty impressive.
It’s
been shown to promote muscle growth when combined with exercise and may help
preserve muscle during weight loss.
In
addition, whey protein seems to be even more effective at suppressing appetite
than other protein sources.
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 consume different protein drinks on four separate
days. They experienced significantly lower hunger levels and ate fewer calories
at the next meal after drinking the whey protein drink, compared to the other
protein drinks.
Moreover,
whey appears to boost fat burning and promote weight loss in lean people and
those who are overweight or obese.
In
one study of 23 healthy adults, a whey protein meal was found to increase
metabolic rate and fat burning more than casein or soy protein meals.
A
whey protein shake is a quick meal or snack option that promotes fat loss and
may help improve your body composition.
7. Apple Cider Vinegar
Apple cider vinegar is an ancient folk
remedy with evidence-based health benefits.
It’s
been credited with reducing appetite and lowering blood sugar and insulin levels
in people with diabetes.
What’s
more, vinegar’s main component, acetic acid, has been found to increase fat
burning and reduce belly fat storage in several animal studies. Although there
isn’t much research on vinegar’s effect on fat loss in humans, the results from
one study are pretty encouraging.
In
this study, 144 obese men who added 2 tablespoons of vinegar to their usual
diets every day for 12 weeks lost 3.7 pounds (1.7 kilograms) and experienced a
0.9% reduction in body fat.
Including
apple cider vinegar in your diet may help you lose body fat. Start with 1 teaspoon per day
diluted in water and gradually work up to 1–2 tablespoons per day to minimize
potential digestive discomfort.
8. Chili Peppers
Chili peppers do more than add heat to
your food.
Their
powerful antioxidants may reduce inflammation and help protect your cells from
damage.
In
addition, research suggests that one antioxidant in chili peppers called
capsaicin may help you achieve and maintain a healthy weight.
It
does this by promoting fullness and preventing overeating.
What’s
more, this compound may also help you burn more calories and lose body fat.
In
a study of 19 healthy adults, when calorie intake was restricted by 25%,
capsaicin was found to counteract the slowdown in metabolic rate that typically
occurs with decreased calorie intake.
One
large 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
eating chili peppers or using powdered cayenne pepper to spice up your meals
several times a week.
9. Oolong Tea
Oolong tea is one of the healthiest
beverages you can drink.
Although
it receives less press than green tea, it has many of the same health benefits,
thanks to its content of caffeine and catechins.
A
review of several studies found that the combination of catechins and caffeine
in tea increased calorie burning by an impressive 102 calories per day, on
average.
Small
studies in men and women suggest that drinking oolong tea increases metabolic
rate and promotes weight loss. What’s more, one study found that oolong tea
increased calorie burning twice as much as green tea did.
Drinking
a few cups of green tea, oolong tea, or a combination of the two on a regular
basis may promote fat loss and provide other beneficial health effects.
10. Full-Fat Greek Yogurt
Full-fat Greek yogurt is extremely nutritious.
First,
it’s an excellent source of protein, potassium,
and calcium.
Research
suggests that high protein dairy products can boost fat loss, protect muscle
during weight loss, and help you feel full and satisfied.
Also,
yogurt that contains probiotics can help keep your gut healthy
and may reduce symptoms of irritable bowel syndrome, such
as constipation and bloating.
Full-fat
Greek yogurt also contains conjugated linoleic acid, which seems to
promote weight loss and fat burning in overweight and people with obesity,
according to research that includes a large review of 18 studies
Eating
Greek yogurt on a regular basis may provide a number of health benefits. But
make sure to choose plain, full-fat Greek yogurt, as non-fat and low fat dairy
products contain little to no conjugated linoleic acid.
11. Olive Oil
Olive oil is one of the healthiest fats
on earth.
Olive
oil has been shown to lower triglycerides, increase HDL cholesterol, and stimulate the release of
GLP-1, one of the hormones that helps keep you full.
What’s
more, some studies have shown that olive oil may boost metabolic rate and
promote fat loss.
In
a small study of 12 postmenopausal women, eating extra virgin olive oil as part
of a meal led to an increase in the number of calories burned in the 8 women
who had abdominal obesity.
To
incorporate olive oil into your daily diet, drizzle a couple of tablespoons on
your salad or add it to cooked food.
The Bottom Line
Despite
what certain supplement manufacturers may suggest, there isn’t a safe “magic
pill” that can help you burn hundreds of extra calories per day.
However,
a number of foods and beverages may modestly increase your metabolic rate in
addition to providing other health benefits.
Including several of them in your daily diet may have effects that ultimately lead to fat loss and better overall health.
Written By
Franziska Spritzler
Edited By
Aline
(Ren) Dias
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