Increasing your metabolic rate can help you to burn fat. However, most “fat burning” supplements on the market are insecure, ineffective or both. Fortunately, several natural foods and drinks have been shown to increase your metabolism and promote fat loss. Here are 12 healthy foods that help burn fat.
1. Fatty Fish:
Raw salmon steak and vegetables on a wooden cutting board. Fatty fish is delicious and incredibly good. Salmon, herring, sardine, 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 pounds (0.5 kilograms) of fat and experienced a fall in cortisol, a stress hormone associated with fat storage. In addition, fish is an excellent source of high quality protein. Protein digestion leads to greater feelings of fullness and increases the metabolic rate significantly more than the digestion of fat or carbohydrates. To increase fat loss and protect heart health, include a minimum of 3.5 ounces (100 grams) of fatty fish in your diet at least twice a week.
Summary: Fatty fish contain omega-3 fatty acids that can promote fat loss. Fish is also rich in protein, which helps you feel full and increases the metabolic rate during digestion.
2. TCM Oil (Medium Chain Triglycerides)
TCM oil is made by extracting TCM from coconut or palm oil. It is available online and in natural supermarkets. TCM means medium chain triglycerides, which are a type of fat that is metabolized differently from the long chain fatty acids found in most foods. Due to its shorter length, TCMs are quickly absorbed by the body and go directly to the liver, where they can be used immediately for energy or converted into ketones for use as an alternative fuel source. Several studies have shown that medium chain triglycerides increase the metabolic rate. One study was given to eight healthy men of 1 to 2 tablespoons (15-30 grams) of TCM per day within their usual diets, men increased their metabolic rate by 5% over a 24-hour period, which means that they burned an average of 120 additional calories per day.
“In addition, TCM can reduce hunger and promote better muscle mass retention during weight loss”.
Replacing part of the fat in your diet with 2 tablespoons of TCM oil per day can optimize fat burning. However, it is best to start with 1 teaspoon a day and gradually increase the dose in order to minimize possible digestive side effects such as cramping, nausea and diarrhea.
Summary: TCMs are quickly absorbed for immediate use as an energy source. TCM oil can increase metabolism and burn fat, decrease hunger and protect muscle mass during weight loss.
Coffee is one of the most popular drinks worldwide. 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 that included nine people, those who drank caffeine an hour before exercise burned almost twice as much fat and were able to exercise 17% longer than the caffeine-free group. Research has shown that caffeine increases the metabolic rate by an impressive 3-13%, depending on the amount consumed and the individual response. In one study, people took 100 mg of caffeine every two hours for 12 hours. Thin adults burned an average of 150 additional calories and formerly obese adults burned 79 additional calories during the time period of the study. To get the benefits of burning caffeine fat without potential side effects, such as anxiety or insomnia, aim at 100-400 mg per day. This is the amount found in approximately 1-4 cups of coffee, depending on its strength.
Summary: Coffee contains caffeine, which has been shown to improve mental and physical performance, in addition to boosting metabolism.
Eggs are a nutritional potency. Although egg yolks used to be avoided due to their high cholesterol content, whole eggs have been shown to help protect heart health in those who have a higher risk of heart disease. In addition, eggs are an ideal food for weight loss. Studies have shown that egg-based breakfasts reduce hunger and promote feelings of fullness for several hours in people who are overweight and obese. In an eight-week controlled study in 21 men, those who ate three eggs for breakfast consumed 400 fewer calories per day and had a 16% reduction in body fat, compared to the group that ate bagel for breakfast. Eggs are also a great source of high quality protein, which increases the metabolic rate by about 20-35% for several hours after eating, based on several studies. In fact, one of the reasons why eggs usually give the feeling of fullness may be the increase in calorie burning that occurs during protein digestion. Eating three eggs several times a week can help you burn fat while staying full and satisfied.
Summary: Eggs are a protein-rich food that can help reduce hunger, increase fullness, increase fat burning and protect heart health.
5. Coconut Oil:
Coconut oil is loaded with health benefits. The integration of coconut oil into your diet seems to increase HDL cholesterol “good 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 1 inch (2.5 cm) of their waist without making any other dietary changes or increasing their physical activity. The fats in coconut oil are mostly TCM, which have been credited with properties such as decreased appetite and burn fat. However, some studies suggest that its effects of increasing metabolism may decrease over time. Unlike most oils, coconut oil remains stable at high temperatures, making it ideal for cooking with it. Consuming up to 2 tablespoons of coconut oil daily can help maximize fat burning. Be sure to start with a teaspoon and gradually increase the amount to avoid any digestive discomfort.
Summary: Coconut oil is rich in MCT, which can increase your metabolism, reduce appetite, promote fat loss and reduce risk factors for heart disease.
6. Green Tea:
Green tea is an excellent choice of drinks 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 a moderate amount of caffeine, green tea is an excellent source of “epigallocatechin gallate” (EGCG), an antioxidant that promotes burning and fat loss in the abdomen. In a study of 12 healthy men, during cycling, fat burning 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 or no effect on metabolism or weight loss. Given the difference in the results of the study, the effects of green tea vary from person to person and may also depend on the amount consumed. Drinking up to four cups of green tea a day can provide a number of health benefits, including potentially increasing the amount of calories you burn.
Summary: Green tea contains caffeine and EGCG, which can increase metabolism, promote weight loss, protect heart health and reduce the risk of cancer.
7. Whey Protein:
Whey protein or whey protein is quite impressive. It has been shown to promote muscle growth when combined with exercise and can help preserve muscle during weight loss. In addition, whey protein seems to be even more effective in reducing appetite than other protein sources. This is because it stimulates the release of “satiety hormones,” such as PYY and GLP-1, to a greater extent. A study in 22 men consumed different protein drinks on four separate days. Men experienced significantly lower levels of hunger and ate fewer calories at the next meal after drinking the whey protein drink, compared to the other protein drinks. In addition, whey seems to increase fat burning and promote weight loss in thin people and those who are overweight or obese. In a study of 23 healthy adults, whey protein flour was found to increase metabolic rate and fat burning more than casein or soy protein meals. A whey protein shake is a fast food or snack option that promotes fat loss and can help improve your body composition.
Summary: Whey protein seems to increase muscle growth, reduce appetite, increase fullness and increase metabolism more effectively than other protein sources.
8. Apple Cider Vinegar:
Apple cider vinegar is an ancient folk remedy with evidence-based health benefits. He has been credited with reducing appetite and lowering blood sugar and insulin levels in people with diabetes. What’s more, the main component of vinegar, acetic acid, has been used 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 daily diets 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 can 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 avoid any digestive discomfort.
Summary: Apple cider vinegar can help suppress appetite, promote belly fat loss and reduce blood sugar levels and insulin.
9. Aji is Spicy:
The peppers do more than add spicy to the food. Its powerful antioxidants can reduce inflammation and help protect your cells. In addition, research suggests that an antioxidant in chili peppers called capsaicin can help you achieve and maintain a healthy weight. This is done by promoting satiety and avoiding overeating. What’s more, 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 found to counteract the deceleration of the metabolic rate that normally occurs with decreased caloric intake. A large review of 20 studies concluded that taking capsaicin helps reduce appetite and can increase the number of calories burned by approximately 50 calories per day. Consider eating chili peppers or using cayenne pepper powder to spice up your meals several times a week.
Summary: It has been found that cayenne pepper compounds reduce inflammation, help control hunger and increase metabolic rate.
10. Oolong Tea:
Oolong tea is one of the healthiest drinks you can drink. Although it receives less propaganda than green tea, it has many benefits similar to green tea for health, thanks to its caffeine and catechins content. A review of several studies found that the combination of catechins and caffeine in tea surprisingly increased calorie burning by 102 calories a day, on average. Small studies in men and women suggest that drinking oolong tea increases the metabolic rate and promotes weight loss. What’s more, one study found that oolong tea increased calorie burning twice as much as green tea. Drinking some 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.
Summary: Oolong tea contains caffeine and catechins, which have been found to increase the metabolic rate and promote fat loss.
11. Pretty Fat Greek Yogurt:
Greek yogurt with a lot of 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 muscles during weight loss and help you feel satisfied. In addition, yogurt that contains probiotics can help keep your bowel healthy and can reduce the symptoms of irritable bowel syndrome, such as constipation and swelling. Greek yogurt with a lot of fat also contains conjugated linoleic acid, which seems to increase weight loss and fat burning in people who are overweight and obese, according to research that includes a comprehensive review of 18 studies. Eating Greek yogurt regularly can provide a number of health benefits. But be sure to choose Greek yogurt with plenty of fat, since nonfat and low-fat dairy products contain little or no conjugated linoleic acid.
Summary: Fat-filled Greek yogurt can increase fat burning, reduce appetite, protect muscle mass during weight loss and improve intestinal health.
12. Olive Oil:
Olive oil is one of the healthiest fats on earth. Olive oil has been shown to reduce triglycerides, increase HDL cholesterol and stimulate the release of GLP-1, one of the hormones that helps maintain satiety. Moreover, some studies have shown that olive oil can increase the metabolic rate and increase fat loss. A small study in 12 postmenopausal women with abdominal obesity, adding extra virgin olive oil as part of the meal significantly increased the number of calories that women burned for several hours. To incorporate olive oil into your daily diet, sprinkle a couple of tablespoons in your salad or add to cooked foods.
Summary: Olive oil seems to reduce the risk of heart disease, promote feelings of fullness and increase the metabolic rate.
Although some 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 modestly increase your metabolic rate, 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. If you want to know other ways to burn fat, read our article: 6 steps to burn abdominal fat.