Raising your metabolic rate can help you lose body fat .
Several natural foods and beverages have been scientifically proven increase your metabolism and promote fat loss.
While taking a natural fat burner supplement might be an easier solution, you can perfectly combine a healthy diet with it for optimal weight loss.
Here are 12 healthy foods that help you burn fat .
1. Oily fish
Oily fish is delicious and incredibly good for our health.
Salmon, herring, sardines, mackerel, and other fatty fish contain omega-3 fatty acids, which have been shown to reduce inflammation and the risk of heart disease .
Additionally, omega-3 fatty acids can help you lose body fat .
In a six-week controlled study of 44 adults, those taking fish oil supplements lost an average of 0.5 kilograms of fat and experienced a drop 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 feeling of satiety and dramatically increases metabolic rate than fat or carbohydrate digestion .
To boost fat loss and protect heart health, include at least 100 grams of oily fish in your diet at least twice a week.
2. MCT oil
MCT oil is made by extracting MCTs from coconut or palm oil. It is available online and in natural grocery stores.
MCT stands for medium chain triglycerides, which are a type of fat metabolized differently from the long chain fatty acids found in most foods.
Due to their shorter length, MCTs 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.
Medium-chain triglycerides have been shown to increase metabolic rate in several studies.
A study of eight healthy men found that adding 1 to 2 tablespoons (15 to 30 grams) of MCTs daily to men's usual diet increased their metabolic rate by 5% over a 24 hour period. hours, which means they burned an average of 120 extra calories. per day .
Additionally, MCTs may reduce hunger and promote better muscle mass retention 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 per day and gradually increase the dose to minimize potential digestive side effects such as cramping, nausea, and diarrhea.
3. Coffee
Coffee is one of the most popular drinks in the world.
It's a great source of caffeine, which can boost mood and improve mental and physical performance .
Moreover, it can help you burn fat .
In a small study of nine people, those who took 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 metabolic rate by 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 additional calories and formerly obese adults burned an additional 79 calories during the study period .
To get the fat-burning benefits of caffeine without the potential side effects, such as anxiety or insomnia, aim for 100–400 mg per day. This is the amount found in approximately 1-4 cups of coffee, depending on its strength.
4. Eggs
Eggs are a nutritional powerhouse.
Although egg yolks are avoided due to their high cholesterol content, whole eggs have been shown to help protect heart health in people at increased risk of disease .
Additionally, eggs are a top weight loss food .
Studies have shown that egg-based breakfasts reduce hunger and promote feelings of fullness for several hours in overweight and obese people .
In an eight-week controlled study of 21 men, those who ate three eggs for breakfast consumed 400 fewer calories per day and had a 16% greater reduction in body fat, compared to the group who ate a breakfast bagel .
Eggs are also an excellent source of protein of high quality, which increases the metabolic rate by about 20-35% for several hours after eating, according to several studies.
In fact, one of the reasons eggs are so full may be due to the increased calorie burn that occurs during protein digestion .
Eating three eggs several times a week can help you burn fat while keeping you full and satisfied.
5. Coconut oil
Coconut oil is packed with health benefits.
Adding coconut oil to your diet appears to increase "good" HDL cholesterol and lower your triglycerides, in addition to help you lose weight .
In one study, obese men who added 2 tablespoons of coconut oil daily to their usual diet lost an average of 2.5 cm in waist circumference without making other diet changes or increasing their activity. physics .
The fats in coconut oil are mostly MCTs, which have been credited with appetite suppressant and fat burning properties .
However, some studies suggest that its metabolism-boosting effects may diminish over time .
Unlike most oils, coconut oil remains stable at high temperatures, making it ideal for high-heat cooking.
Consuming up to 2 tablespoons of coconut oil daily can help maximize fat burning . Be sure to start with about a teaspoon and gradually increase the amount to avoid digestive discomfort.
6. Green tea
Green tea is an excellent beverage choice for good health.
Studies suggest it 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 gallate (EGCG), an antioxidant that promotes fat burning and belly fat loss .
In a study of 12 healthy men, cycling fat burning increased by 17% in those taking green tea extract, compared to those taking a placebo .
Drinking up to four cups of green tea a day may provide a number of health benefits, including increase the amount of calories you burn .
7. Whey protein
Whey protein is pretty impressive.
It has been shown to promote muscle growth when combined with exercise and may help preserve muscle during weight loss .
Additionally, whey protein appears to be even more effective at suppressing 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 showed that 22 men consumed different protein shakes for four different days. They experienced significantly lower levels of hunger and ate fewer calories at the next meal after drinking the whey protein shake, compared to the other protein shakes .
Additionally, whey appears to stimulate fat burning and promote weight loss in both lean people and those who are overweight or obese .
In a study of 23 healthy adults, a whey protein meal increased 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 can help improve your body composition .
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 blood sugar and insulin levels in people with diabetes .
Additionally, 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 isn't a lot of research on the effect of vinegar on fat loss 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 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 daily diluted in water and gradually work up to 1-2 tablespoons daily to minimize potential digestive discomfort.
9. Peppers
Red peppers do more than heat up your dishes.
Their powerful antioxidants can reduce inflammation and help protect your cells from damage .
Additionally, research suggests that an antioxidant in chili peppers, called capsaicin , may help you achieve and maintain a healthy weight.
It does this by promoting fullness and preventing overeating .
Additionally , capsaicin may 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 slowing of metabolic rate that typically occurs with a decrease in calorie intake .
A large review of 20 studies concluded that taking capsaicin helps reduce appetite and may increase the number of calories you burn by about 50 calories per day .
Consider eating chili peppers or using chilli pepper of Cayenne in powder to spice up your meals several times a week.
10. Oolong tea
Oolong tea is one of drinks them healthier than you can drink.
Although it gets less press than green tea, it has many health benefits, thanks to its caffeine and catechin content.
A review of several studies found that the combination of catechins and caffeine in tea increased calorie burning by 102 calories per day, on average.
Small studies in both men and women suggest that drinking oolong tea increases metabolic rate and promotes weight loss. Additionally, one study found that oolong tea increased calorie burning twice as much as green tea .
Regularly drinking a few cups of green tea, oolong tea, or a combination of the two can promote fat loss and have other health benefits.
11. Full-fat Greek yogurt
Full-fat Greek yogurt is extremely nutritious .
First, it is 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 .
Additionally, yogurt containing 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 appears to promote weight loss and fat burning in overweight and obese people, according to research that includes a large review of 18 studies .
Eating Greek yogurt regularly may provide a number of health benefits. But be sure to choose plain, full-fat Greek yogurt, as fat-free and low-fat dairy products contain little or no conjugated linoleic acid.
12. Olive oil
Olive oil is one of the healthiest fats in the world.
Olive oil has been shown to lower triglycerides, raise HDL cholesterol, and stimulate the release of GLP-1, one of the hormones that help you stay full.
Additionally, some studies have shown that olive oil can increase metabolic rate and promote fat loss .
In a small study of 12 postmenopausal women with abdominal obesity, consuming extra virgin olive oil as part of a meal significantly increased the number of calories the women burned over several hours .
To incorporate olive oil into your daily diet, pour a few tablespoons over your salad or add it to cooked foods.
Conclusion
A number of foods and beverages can slightly increase your metabolic rate, in addition to providing other health benefits.
Including more of these in your daily diet can have effects that ultimately lead to fat loss and better overall health.
Taking a fat burner supplement is also an effective way to lose weight.
