12 Healthy Foods That Help You Burn Fat
Boosting your metabolic rate can help you lose body fat.
But, most “fat-burning” supplements on the market are unsafe ineffective or both.
Fortunately, many natural foods and beverages have been demonstrated to increase your metabolism and promote fat loss.
Listed below are 12 healthy foods that help you burn off fat.
1. Fatty Fish
Oily 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 decrease inflammation and reduce cardiovascular disease risk.
Additionally, omega-3 fatty acids may help you lose body fat.
In a double-blind controlled study in 44 adults, individuals who took fish oil supplements lost an average of 1.1 pounds (0.5 kilograms) of fat and also experienced a drop in cortisol, a stress hormone that’s associated with fat storage.
What is more, fish is a superb source of high-quality protein. Digesting protein leads to greater feelings of fullness and raises metabolic rate more than digesting fat or carbohydrates.
To improve fat loss and protect heart health, include a minimum of 3.5 ounces (100 g ) of fatty fish in your diet at least twice per week.
Fatty fish contains omega-3 fatty acids that may promote fat loss. Fish is also full of protein, which will help you feel full and boosts metabolic rate during digestion.
2. MCT Oil
MCT oil is made by extracting MCTs from palm or coconut oil. It’s available online and at normal grocery shops.
MCT stands for medium-chain triglycerides, which are a type of fat that’s metabolized differently compared to long-chain fatty acids found in most foods.
As a result of their shorter duration, MCTs are rapidly absorbed by the body and go right to the liver, where they can be used immediately for energy or converted to ketones to be used as an alternate fuel source.
Medium-chain triglycerides are demonstrated to increase metabolic rate in several studies.
One study in eight healthy men found adding 1–two tbsp (15–30 grams) of MCTs daily to the men’s usual diets increased their metabolic rate by 5 percent on a 24-hour period, meaning they burned an average of 120 extra calories per day.
Additionally, MCTs can decrease appetite and encourage better retention of muscle mass during weight reduction.
Replacing some of the fat into your diet with 2 tablespoons of MCT oil per day can maximize 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 cramping, nausea and diarrhea.
Shop for MCT oil on the internet.
MCTs are rapidly consumed for instant use as an energy source. MCT oil may increase fat burning, decrease hunger and protect muscle mass during weight reduction.
Coffee is one of the most popular beverages worldwide.
It is a great source of caffeine, which may enhance mood and improve physical and mental performance.
What’s more, 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 could exercise 17% more than the non-caffeine group.
Research has proven that caffeine increases metabolic rate by an impressive 3–13 percent, based on the quantity consumed and human response.
In one study, people took 100 milligrams of caffeine each two hours for 12 hours. Lean adults burned an average of 150 additional calories and formerly obese adults burned 79 additional calories during the study time period.
To acquire the fat-burning advantages of caffeine with no potential side effects, such as anxiousness or sleeplessness, aim for 100–400 milligrams per day. Here is the amount found in about 1–4 cups of coffee, based on its strength.
Coffee contains caffeine, which has been proven to enhance physical and mental performance, besides boosting metabolism.
Eggs are a nutrient powerhouse.
Although egg yolks used to be avoided due to their high cholesterol content, whole eggs have actually been shown to help protect heart health in those at greater risk of disease.
Furthermore, eggs are killer weight-loss food.
Various studies have revealed that egg-based breakfasts reduce appetite and promote feelings of fullness for many hours in overweight and obese people.
In controlled eight-week research in 21 men, individuals that ate three eggs for breakfast consumed 400 fewer calories every day and had a 16 percent greater decrease in body fat, compared to those who ate a bagel breakfast.
Eggs are also a wonderful source of high-quality protein, which raises metabolic rate by about 20–35% for several hours after ingestion, according to several studies.
In reality, one of the reasons eggs are so filling may be caused by the boost in calorie burning that occurs during protein digestion.
Eating three eggs many times each week can help you burn fat while maintaining you full and satisfied.
Eggs are high-protein meals that might help lessen hunger, boost fullness, boost fat burning and protect heart health.
5. Coconut Oil
Coconut oil is loaded with health benefits.
Adding coconut oil to your diet appears to raise “good” HDL cholesterol and decrease your triglycerides, in addition to assisting you to lose fat.
In one study, obese guys who added 2 tbsp of coconut oil daily to their typical diet lost an average of 1 inch (2.5 cm) in their waist without making any other diet changes or increasing their physical activity.
The fats in olive oil are largely MCTs, which have been imputed with appetite-suppressing and fat-burning properties.
However, some studies suggest that its metabolism-boosting effects can decrease over time.
Unlike many oils, coconut oil stays stable in high temperatures, making it perfect for high-heat cooking.
Consuming up to 2 tbsp of coconut oil daily may help optimize fat burning. Make certain to start with a tsp or so and gradually increase the amount to avoid any digestive discomfort.
Coconut oil is rich in MCTs, which might increase your metabolism, reduce appetite, promote fat loss and reduce cardiovascular disease risk factors.
6. Green Tea
Green tea is a great beverage choice for good health.
Studies indicate that it might help reduce heart disease risk and protect against certain types of cancer.
In addition to supplying a moderate amount of caffeine, green tea is an excellent supply of epigallocatechin gallate (EGCG), an antioxidant that promotes fat burning and the reduction of belly fat.
In a study of 12 healthy men, fat burning during bicycling increased by 17 percent in those who took green tea infusion, compared to people 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 fat loss.
Given the gap in study outcomes, green tea’s effects probably differ from person to person and may also depend on the amount consumed.
Drinking up to four cups of green tea every day may provide lots of health benefits, including potentially increasing the amount of calories you burn off.
Shop for green tea online.
Green tea comprises caffeine and EGCG, each of which might boost metabolism, promote weight loss, protect heart health and reduce the risk of cancer.
7. Whey Protein
Whey protein is pretty impressive.
It has been shown to promote muscle development when combined with exercise and might help preserve muscle through weight loss.
In addition, whey protein appears to be even more effective at suppressing appetite compared to other protein sources.
This is because it stimulates the release of “fullness hormones” for example PYY and GLP-1, to a greater degree.
One study had 22 men eat different protein beverages on four separate days. They experienced significantly lower hunger levels and ate fewer calories at the following meal after drinking the whey protein beverage, compared to another protein drink.
Additionally, whey appears to promote fat burning and also encourage weight loss in lean people and those who are overweight or obese.
In 1 study of 23 healthy adults, a whey protein meal has been found to increase metabolic rate and fat burning off over casein or soy protein meals.
A whey protein shake is a fast snack or meal option that promotes fat loss and might help improve your body composition.
Whey protein seems to boost muscle growth, reduce appetite, increase fullness and boost metabolism more effectively compared to other protein sources.
8. Apple Cider Vinegar
Apple cider vinegar is an ancient folk remedy having evidence-based health benefits.
It’s been credited with decreasing hunger and lowering blood glucose and insulin levels in people with diabetes.
What is more, vinegar’s most important element, acetic acid, has been proven to increase fat burning and reduce belly fat storage in a number of animal research.
Although there isn’t much research on vinegar’s effect on fat loss in people, the results from 1 research are fairly encouraging.
In this study, 144 obese men who added 2 tablespoons of vinegar for their customary diets every day for 12 weeks lost 3.7 pounds (1.7 kilograms) and experienced a 0.9% decrease in body fat.
Adding apple cider vinegar in your diet may help you eliminate body fat. Start using 1 teaspoon per day diluted in warm water and gradually work up to 1–two tablespoons per day to minimize possible digestive discomfort.
Apple cider vinegar may help suppress appetite, boost the reduction of belly fat and decrease blood sugar and insulin levels.
9. Chili Peppers
Chili peppers do more than add warmth to your food.
Their powerful antioxidants can decrease inflammation and help protect your cells from damage.
In addition, research suggests that one antioxidant in chili peppers called capsaicin might help you reach and maintain a wholesome weight.
It does this by promoting fullness and preventing overeating.
What is more, this chemical can also help you burn more calories and eliminate body fat.
In a study of 19 healthy adults, when calorie consumption was restricted by 20%, capsaicin was found to counteract the slowdown in metabolic rate that typically happens with decreased calorie intake.
1 large review of 20 studies concluded that taking capsaicin helps decrease appetite and can raise the amount of calories you burn off by about 50 calories every day.
Look at eating chili peppers or utilizing powdered cayenne pepper to add some flavor to your meals several times a week.
Chemicals in cayenne pepper are found to decrease inflammation, help control appetite and improve metabolic rate.
10. Oolong Tea
Oolong tea is just one of the healthiest beverages you can drink.
Even though it receives less press than just green tea, it has several of the exact same health benefits, thanks to its content of caffeine and catechins.
An overview of many studies found that the combination of catechins and caffeine in tea increased calorie burning with an astonishing 102 calories every day, on average.
Small studies in men and women suggest that drinking oolong tea increases metabolic rate and promotes weight reduction. What is more, one study found that oolong tea increased calorie burning twice as much as green tea did.
Ingesting a few cups of green tea, oolong tea or some combination of the two on a regular basis may promote fat loss and also provide other valuable health effects.
Shop for oolong tea online.
Oolong tea includes caffeine and catechins, each of which is found to increase metabolic rate and promote fat loss.
11. Full-Fat Greek Yogurt
Full-fat Greek yogurt is extremely nutritious.
To begin with, it’s an excellent source of potassium, protein and calcium.
Research indicates that low-fat dairy products may boost fat loss, protect muscle during weight loss and help you feel full and satisfied.
Also, yogurt that contains probiotics might help keep your gut healthy and may lessen symptoms of irritable bowel syndrome, for example, constipation and bloating.
Full-fat Greek yogurt also comprises conjugated linoleic acid, which appears to promote fat loss and fat burning fat and obese people, according to a study that comes with a huge review of 18 studies.
Eating Greek yogurt on a regular basis may offer lots of health benefits. But be certain that you choose plain, full-fat Greek yogurt, as non-fat and low-fat dairy products include little to no conjugated linoleic acid.
Full-fat Greek yogurt might increase fat burning, decrease appetite, protect muscle mass during weight reduction and improve gut health.
12. Olive Oil
Olive oil is one of the healthiest fats in the world.
Jojoba oil has been shown to lower triglycerides, increase HDL cholesterol and also stimulate the release of GLP-1, one of the hormones that can help keep you full.
What’s more, a few studies have shown that olive oil may raise metabolic rate and promote fat loss.
In a small study in 12 postmenopausal women with abdominal obesity, eating extra virgin olive oil as part of a meal significantly increased the amount of calories the women burned for several hours.
To integrate olive oil in your daily diet, drizzle a few tablespoons on your own salad or add it to cooked meals.
Olive oil seems to decrease the chance of cardiovascular disease, boost feelings of fullness and boost metabolic rate.
The Bottom Line
Regardless of what specific supplement manufacturers may indicate, there isn’t a secure”magic pill” that can help you burn hundreds of extra calories every day.
However, numerous foods and beverages may modestly boost your metabolic rate, besides providing other health benefits.
Including several of these in your everyday diet may have effects that finally lead to fat loss and improved overall health.