12 HEALTHY FOODS THAT HELP YOU BURN FAT
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
12 healthy foods that help you burn fat.
1. FATTY FISH
v Fatty fish is delicious and incredibly
good for you.
v 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 .
v In addition, omega-3 fatty acids may
help you lose body fat.
v 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 .
v 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 .
v To boost 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 contains omega-3 fatty acids that may promote fat loss. Fish is also rich
in protein, which helps you feel full and boosts metabolic rate during
digestion.
2. MCT OIL
v MCT oil is made by extracting MCTs from
coconut or palm oil. It is available online and at natural grocery stores.
v MCT stands for medium-chain
triglycerides, which are a type of fat that's metabolized differently than the
long-chain fatty acids found in most foods.
v 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.
v Medium-chain
triglycerides have been shown to increase
metabolic rate in several studies .
v 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 .
v In addition, MCTs may reduce hunger and
promote better retention of muscle mass during weight loss
v Replacing some of the fat in your diet
with 2 tablespoons of MCT oil per day may optimize fat burning.
v However, it's 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.
v SUMMARY:MCTs
are rapidly absorbed for immediate use as an energy source. MCT oil may
increase fat burning, decrease hunger and protect muscle mass during weight
loss.
3. COFFEE
v Coffee is one of the most popular
beverages worldwide.
v It's a great source of caffeine, which
can enhance mood and improve mental and physical performance .
v 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 .
v Research has shown that caffeine
increases metabolic rate by an impressive 3–13%, depending on the amount
consumed and individual response .
v 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 .
v To get the fat-burning benefits of
caffeine without the potential side effects, such as anxiousness or insomnia,
aim for 100–400 mg per day. This is the amount found in about 1–4 cups of
coffee, depending on its strength.
v SUMMARY:Coffee
contains caffeine, which has been shown to improve mental and physical
performance, in addition to boosting metabolism.
4. EGGS
v Eggs are a nutritional
powerhouse.
v 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 .
v Additionally, eggs
are a killer weight loss food.
v Studies have shown
that egg-based breakfasts reduce hunger and promote feelings of fullness for
several hours in overweight and obese individuals .
v 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 .
v 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 .
v In fact, one of the
reasons eggs are so filling may be due to the boost in calorie burning that
occurs during protein digestion .
v Eating three eggs
several times a week can help you burn fat while keeping you full and
satisfied.
v SUMMARY:Eggs are a high-protein food that may help reduce hunger,
increase fullness, boost fat burning and protect heart health.
5. COCONUT OIL
v Coconut oil is loaded with health
benefits.
v Adding coconut oil to your diet appears
to increase "good" HDL cholesterol and decrease your triglycerides,
in addition to helping you lose weight.
v 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.
v The fats in coconut oil are mostly MCTs,
which have been credited with appetite-suppressing and fat-burning properties .
v However, some studies suggest that its
metabolism-boosting effects may decrease over time .
v Unlike most oils, coconut oil remains
stable at high temperatures, making it ideal for high-heat cooking.
v Consuming up to 2 tablespoons of coconut
oil daily may help maximize fat burning. Make sure to start with a teaspoon or
so and gradually increase the amount to avoid any digestive discomfort.
v SUMMARY:Coconut
oil is rich in MCTs, which may increase your metabolism, reduce appetite,
promote fat loss and reduce heart disease risk factors.
6. GREEN TEA
v Green tea is an excellent beverage
choice for good health.
v Studies suggest that it may help reduce
heart disease risk and protect against certain types of cancer .
v 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 .
v 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 .
v 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 .
v Given the difference in study outcomes,
green tea's effects likely vary from person to person and may also depend on
the amount consumed.
v Drinking up to four cups of green tea
daily may provide a number of health benefits, including potentially increasing the amount of calories you
burn.
v SUMMARY:Green
tea contains caffeine and EGCG, both of which may boost metabolism, promote
weight loss, protect heart health and reduce the risk of cancer.
7. WHEY PROTEIN
v Whey protein is pretty impressive.
v It's been shown to promote muscle growth
when combined with exercise and may help preserve muscle during weight loss .
v In addition, whey protein seems to be
even more effective at suppressing appetite than other protein sources.
v This is because it stimulates the
release of "fullness hormones," such as PYY and GLP-1, to a greater
extent .
v 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 .
v Moreover, whey appears to boost fat
burning and promote weight loss in lean people and those who are
overweight or obese .
v 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 .
v A whey protein shake is a quick meal or
snack option that promotes fat loss and may help improve your body composition.
v SUMMARY:Whey
protein appears to increase muscle growth, reduce appetite, increase fullness
and boost metabolism more effectively than other protein sources.
8. APPLE CIDER VINEGAR
v Apple cider vinegar is an ancient folk
remedy with evidence-based health benefits.
v It's been credited with reducing
appetite and lowering blood sugar and insulin levels in people with diabetes .
v 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 .
v Although there isn't much research on
vinegar's effect on fat loss in humans, the results from one study are pretty
encouraging.
v 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 .
v 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.
v SUMMARY:Apple
cider vinegar may help suppress appetite, promote loss of belly fat and reduce
blood sugar and insulin levels.
9. CHILI PEPPERS
v Chili peppers do more than add heat to
your food.
v Their powerful antioxidants may reduce
inflammation and help protect your cells from damage .
v In addition, research suggests that one
antioxidant in chili peppers called capsaicin may help you achieve and maintain
a healthy weight.
v It does this by promoting fullness and
preventing overeating .
v What's more, this compound may also help
you burn more calories and lose body fat .
v In a study of 19 healthy adults, when
calorie intake was restricted by 20%, capsaicin was found to counteract the
slowdown in metabolic rate that typically occurs with decreased calorie intake
.
v 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 .
v Consider eating chili peppers or using
powdered cayenne pepper to spice up your meals several times a
week.
v SUMMARY:Compounds
in cayenne pepper have been found to reduce inflammation, help control hunger
and boost metabolic rate.
10. OOLONG TEA
v Oolong tea is one of the healthiest beverages you can drink.
v Although it receives less press than
green tea, it has many of the same health benefits, thanks to its content of
caffeine and catechins.
v 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 .
v 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 .
v 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.
v SUMMARY:Oolong
tea contains caffeine and catechins, both of which have been found to increase
metabolic rate and promote fat loss.
11. FULL-FAT GREEK
YOGURT
v Full-fat Greek yogurt is extremely nutritious.
v First, it's an excellent source of
protein, potassium and calcium.
v Research suggests that high-protein
dairy products can boost fat loss, protect muscle during weight loss and help
you feel full and satisfied .
v Also, yogurt that contains probiotics
can help keep your gut healthy and may reduce symptoms of irritable bowel syndrome,
such as constipation and bloating .
v 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 .
v 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.
v SUMMARY:Full-fat
Greek yogurt may increase fat burning, reduce appetite, protect muscle mass
during weight loss and improve gut health.
12. OLIVE OIL
v Olive oil is one of the healthiest fats
on earth.
v 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.
v What's more, some studies have shown
that olive oil may boost metabolic rate and promote fat loss .
v 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 .
v To incorporate olive oil into your daily
diet, drizzle a couple of tablespoons on your salad or add it to cooked food.
v SUMMARY:Olive
oil appears to reduce the risk of heart disease, promote feelings of fullness
and boost metabolic rate.
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