However, most “fat-burning” supplements on the market are either unsafe, ineffective or both.
No single food will automatically target your turkey neck (fat loss only happens when you burn more calories than you ingest, leading your body to preferentially break down lipid stores for energy). But alongside a proper fitness regimen, what fat burning foods you eat will help you torch body fat.
Fortunately, several natural best fat burning foods and beverages have been shown to increase your metabolism and promote fat loss.
Here are 8 healthy foods that help you burn fat.
1. Chili Peppers
Who knew there was a connection between a spicy pepper scorching your mouth and burning your belly fat? Scientists did! According to a study in the American Journal of Clinical Nutrition, daily consumption of one of the compounds found in pepper (capsaicin) speeds up abdominal fat loss by boosting the body’s ability to convert food into energy. It also acts as a natural appetite suppressant: men who ate spicy appetizers consumed 200 fewer calories at later meals than those that did not, a study by Canadian researchers found.
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 .
2. Coconut Oil
It’s a dietary miracle: A fat that makes you skinny. Dietary supplementation of coconut oil actually reduced abdominal obesity in a study published in the journal Lipids. Of the participants, half were given two tablespoons of coconut oil daily and the other half were given soybean oil, and although both groups experienced overall weight loss, only the coconut oil group saw smaller waistlines. And other researchers have also pointed to the waist-whittling effects of the tropical oil. In a separate study of 30 men, those who ate 2 tablespoons of coconut oil a day shrank their waists by an average of 1.1 inches in one month.
Coconut oil is loaded with health benefits.
Adding coconut oil to your diet appears to increase “good” HDL cholesterol and decrease your triglycerides, in addition to helping you lose weight .
In one study, obese men who added 2 tablespoons of coconut oil per day to their usual diet lost an average of 1 inch (2.5 cm) from their waist without making any other diet changes or increasing their physical activity .
The fats in coconut oil are mostly MCTs, which have been credited with appetite-suppressing and fat-burning properties .
3. Apple Cider Vinegar is our best choice for best fat burning food
Apple cider vinegar, in particular, is composed mostly of acetic acid, which has been shown to delay gastric emptying and slow the release of sugar into the bloodstream. Research published in the journal Bioscience, Biotechnology, Biochemistry found that a small pool of study participants given ACV over a 12-week period lost more weight, body fat and inches from their middle than participants that were given a placebo. How does it work? Besides maintaining stable blood sugar levels, ACV produces proteins inside the body that burn fat.
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.
4. Greek Yogurt
best Fat burning food and rich in protein.
Whether you’re adding it to your smoothie or having it as the perfect post-workout recovery fuel, Greek yogurt will help you build muscle. This creamy snack is brimming with muscle-building protein—about 20 grams in a 7-ounce cup. It has the one-two punch of vitamin D and calcium, which turn off cortisol, a stress hormone that causes the body to hang on to belly fat. Greek yogurt a day lost 22 percent more weight and 81 percent more belly fat than those who didn’t.
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 obese people, according to research that includes a large review of 18 studies.
5. Green Tea
Many teas have been shown to boost metabolism, block the creation of new fat cells, speed the release of fat from cells, and actually turn off fat genes due to their catechin levels, but green tea has a leg up on the competition. This magical elixir is particularly high in the antioxidant ECGC, the compound that burns fat and stops it from forming. Pair your tea with a workout for a fat-burning bonus. Exercisers who drank four to five cups of green tea daily and worked out for 25 minutes lost more belly fat than their non-tea-drinking counterparts, a study published in The Journal of Nutrition found.
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.
6. Olive Oil
Surprised? Although olive oil contains fat, it actually contains a type of healthy fat that has been found to decrease levels of fat-storing inflammation making it the best fat burning food. According to a review published in the International Journal of Molecular Sciences, a polyphenol only found in unrefined extra virgin olive oil—oleocanthal—reduces inflammation in a similar way that ibuprofen does: it prevents the production of two pro-inflammatory enzymes, COX-1 and COX-2.
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 in 12 postmenopausal women with abdominal obesity, eating extra virgin olive oil as part of a meal significantly increased the number of calories the women burned for several hours .
7. Eggs
Sunny side up, scrambled, hard-boiled, or fried—it doesn’t matter. A pan, spatula, and carton of eggs are all you need to fry some serious flab. Eggs are one of the best sources of choline, a major fat-burning nutrient that helps turn off the genes responsible for belly-fat storage. Bonus: eggs are a great source of lean protein, which can set the fat-burning pace for your entire day when eaten for breakfast. In a study of 21 men published in the journal Nutrition Research, half were fed a breakfast of bagels while half ate eggs. The egg group were observed to have a lower response to ghrelin, were less hungry three hours later and consumed fewer calories for the next 24 hours!
Eggs are a nutritional 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 increased risk of disease .
Additionally, eggs are a killer weight loss food.
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 eight-week study in 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 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.
8. Fish
The fat-burning equation is simple: Protein builds muscle. More muscle = more fat burning. And fish is one of the healthiest sources of lean protein—especially wild salmon, says dietitian Lauren Minchen, MPH, RD, CDN. It’s also a rich source of anti-inflammatory omega-3 fatty acids, which fuel fat burning, block fat storage and aid weight loss, she explains. But that’s not all: “Getting enough protein and healthy fat also helps to reduce cravings and has been shown to help keep weight off for longer,” adds Alissa Rumsey, MS, RD, CDN, CSCS.
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 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 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 .
https://yourmedikart.com/lifestyle/food/8-impressive-hummus-health-benefits/
