Most fat-burning drugs on the market for are unhealthy. It has been shown that many natural foods and drinks improve metabolism and can help you burn fat.
Here are 10 nutritious foods to help you burn fat consistently.
Although egg yolks used to be avoided due to their high cholesterol content, it has now shown that whole eggs help protect heart health in those with elevated risk (1).
In addition, eggs are food that loses killer weight. However, egg-based breakfasts in overweight individuals reduce hunger and decrease feelings of starving for several hours.
Those who ate 4 eggs at breakfast consumed 400 fewer calories per day and had a 16 percent higher reduction in body fat relative to the group that ate a bagel breakfast in a controlled eight-week study (2).
Eggs are among high-quality protein foods, increases the metabolic rate by up to 35%, and help you burn fat.
One reason eggs are so filling may be because of the increase in calorie burning during protein digestion. Eating three eggs a day keeps you full and will help you burn fat.
2. Whey Protein
Whey protein is even more active than other protein sources in suppressing appetite. This is because to a greater extent it triggers the release of fullness hormones, PYY and GLP-1 (4).
In fact, whey protein boosts fat burning and encourages weight loss in obese people. A shake of whey protein is a fast meal or a snack that encourages fat loss and can help improve the composition of your overall body.
3. Fatty Fish
Oily fish contain omega-3 fatty acids that can decrease the risk of heart disease. Those taking fish oil supplements lost an average of 1.1 pounds (0.5 kilograms) of fat in a six-week controlled study in 44 adults and experienced a drop in cortisol, a stress hormone associated with fat storage in the body (6).
Fish is also an excellent source of high-quality protein. Protein digestion leads to higher feelings of fullness and raises metabolic rate more than fat or carbs. To boost fat loss and preserve heart health, include fatty fish in your diet.
4. Coconut Oil
Adding coconut oil to your diet may increase healthy HDL cholesterol and reduce your triglyceride levels. In one research, 2 tablespoons of coconut oil a day lost an average of 1 inch (2.5 cm) from their waist with no other changes in diet or increased physical activity (7).
Coconut oil remains stable at high temperatures, unlike most oils, making it ideal for high-heat cooking. Up to 2 tablespoons of coconut oil per day can help maximize fat burning. Make sure you start with a teaspoon and increase the amount to prevent any digestive discomfort.
Most of the fat in coconut oil are MCTs that have appetite-suppressing and fat-burning properties. However, coconut oil effects on metabolism can decrease over time.
5. Green Tea
Green tea can help reduce the risk of heart disease and protection against certain cancers. It is an excellent source of epigallocatechin gallate (EGCG), an antioxidant that encourages the removal of belly fat, and also supplies a reasonable amount of caffeine.
In a study of 12 healthy men, those who took green tea extract increased fat burning during bicycling by 17 percent. Some studies have found that green tea or green tea extract has little or no effect on metabolism or weight loss (8).
Green tea effects 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 several health benefits.
6. Apple Cider Vinegar
Apple cider vinegar can decrease appetite and lower blood sugar and insulin levels in people with diabetes. The key component of vinegar is acetic acid. In several animal studies, it increased fat burning and reduced belly fat storage (9).
In one study, 144 obese men for 12 weeks consumed 2 tablespoons of vinegar each day, lost 3.7 pounds (1.7 kilograms), and reported a decrease of 0.9 percent in body fat (10).
You can lose body fat by including apple cider vinegar in your diet. Start with 1 teaspoon per day diluted in water.
7. Chili Peppers
Chili peppers contain strong antioxidants that can reduce inflammation and help prevent damage to your cells. Research suggests that one antioxidant named capsaicin in chili peppers may help you achieve a healthy weight. This is done by promoting fullness and avoiding excessive eating.
Combining this compound to your foods can help you burn fat. A large review of 20 studies found that taking capsaicin can help lower appetite and increase the number of calories you burn per day. Consider eating chili peppers and spicing up your meals with it (11).
Coffee is a significant source of caffeine that can boost mood and enhance physical and mental quality and help you burn fat. Those who take caffeine one hour before exercise can burn more fat.
Research has shown that caffeine raises the metabolic rate by up to 13 percent, depending on the amount consumed and the individual response (13).
People took 100 mg of caffeine for 12 hours every two hours in one study. Lean individuals burned 150 extra calories on average, and overweight adults burned 79 extra calories during the time of the study (14).
Consume 300–400 mg caffeine per day to achieve the fat-burning benefits without potential side effects of caffeine. Depending on its strength, this is the amount found in about 3 to 4 cups of coffee.
9. Olive Oil
In a small study, eating extra virgin olive oil as part of a meal in 12 postmenopausal women with abdominal obesity increased calorie burning for several hours (17).
Drizzle a few tablespoons on your salad or combine it to your foods to help you burn fat.
10. Oolong Tea
Oolong tea gets less pressing than green tea, because of its amount of caffeine and catechins, it has the same health benefits as green tea. On average, the combination of catechins and caffeine can increase calorie burning by up to 102 calories a day.
Both male and female studies suggest that drinking oolong tea raises the level of metabolism and encourages weight loss. However, one study found that oolong tea boosted the burning of calories twice as much as green tea (18).
Drinking regularly a few cups of green tea and oolong tea or a combination of the two may encourage fat loss and other health benefits.
Including several of these foods and drinks in your daily diet can help you burn fat.