Fat Burning Foods for Weight Loss
Table of Contents
When it comes to losing weight, not all foods are the same. Some foods can increase the amount of calories you burn, eliminate your appetite or both. Thanks to nutrients such as protein, fiber as well as many substances that are naturally found in some foods.
The fat burning foods for weight loss are really a great alternative for people who are lazy doing workout or any physical activities, although, physical activities are proven to be the best weight loss solutions.
Here is a list of 10 foods and drinks confirmed by different studies as foods that have the ability to burn fat.
The first of the natural fat burning foods for weight loss are nuts. Despite being high in fat, they are one of the friendliest weight loss foods that exist. They are low in carbohydrates, but rich in fiber, good fats and proteins.
The nuts are a very satiating food, so you do feel fuller eating fewer calories. There is also evidence that walnuts can increase metabolism.
People who eat nuts tend to weigh less. Controlled trials have shown that they cause weight loss and result in a significant reduction in waist measurements.
A study has found, a low-calorie diet supplemented with nuts caused 62% more weight loss than the same diet supplemented with complex carbohydrates.
Nuts and peanuts are some of the most important foods when trying to lose weight. They accelerate the metabolism and a part of their calories are wasted by our organism.
2. The Coconut Oil
The fats in coconut oil are not the same as most fats we can find. These types of fats are mainly composed of fatty acids called medium chain triglycerides. They are metabolized differently and can have potent biological effects.
Some studies have been able to show that these fatty acids can make your stomach feel fuller; causing you to eat 256 calories less per day and increase the number of calories you burn, reaching 120 calories per day. Interestingly, studies have shown that coconut oil could help people who want to reduce their extra weight.
These studies did not find any proper evidence for weight loss, but they did show a significant reduction in the waist measurements of those people who ate 30 ml (about 2 tablespoons) of coconut oil per day.
This means that the coconut oil is a very effective food to help you lose belly fat, the most harmful fat that tends to accumulate around the organs.
Coconut oil contains fats called medium chain triglycerides, which help reduce appetite, increase fat burning and help lose belly fat.
3. Boiled Potatoes
The potatoes can make you fat or thin, depending on how you prepare it. While a fried potato can cause you to accumulate extra calories and cooked potatoes can be a perfect complement to any dish. It is considered another best fat burning food for weight loss.
There is a scale that measures the satiety index, which measures the ability of foods to cause fullness and cause people to eat fewer calories to their meals.
Interestingly, cooked potatoes are by far the highest food in score of all the foods analyzed. This means that if you eat potatoes, you will automatically be eating less of other foods.
There is some evidence that this is partly due to a protein that potatoes have called Protease Inhibitors, which is thought to have beneficial effects on appetite hormones, but this needs to be analyzed in more detail.
If you want to further increase the effects of potatoes on weight loss, you should chill them after boiling them. This greatly increases their content of resistant starch, a substance similar to fiber that helps you lose weight.
Boiled, white potatoes are very effective in induction of satiety and make you feel fuller. This should help you eat fewer calories throughout the day.
Coffee has been demonized a lot, something that is unfair. Actually, it is very healthy, since it is loaded with antioxidants and bioactive compounds.
There is evidence that caffeine, the most active ingredient in coffee, can help increase fat burning and help control weight.
In fact, it has been shown that caffeine can temporarily increase metabolism by 3-11%, and also temporarily increase fat burning by as much as 10 to 29%.
According to a study conducted, 600 mg of caffeine per day (4-6 cups of coffee) can help burn between 79 to 150 calories per day. However, a tolerance to the effects can accumulate quickly, so this does not apply to people who drink coffee every day.
Caffeine, the active ingredient in coffee, has been shown in different studies to help us increase metabolism and fat burning.
5. Fish and Lean Meats
When it comes to losing weight, protein is the king of nutrients. Some of the best sources of protein in our diet are lean meats and fish. They are some of the few best fat burning foods for weight loss.
The studies show that a high protein diet helps increase metabolism in 80 to 100 calories per day. Another study showed that a diet with 30% calories from protein helps women eat 441 fewer calories per day, thus losing half a kilo of weight per week, without having to restrict anything.
A diet rich in protein also helps reduce anxiety and the desire to peck and has also been shown to help us prevent weight recovery in the “maintenance” phases. If your goal is to lose weight and not get it back, consider increasing your protein intake permanently.
Fish and lean meats are some of the best sources of quality protein. Eating a high protein diet (25 to 30% of calories) is very effective for weight loss.
6. Apple Cider Vinegar
The apple cider vinegar is very famous among the natural health community and has been shown to have many health benefits.
It can significantly reduce the blood sugar response after having eaten a dish rich in carbohydrates and have slight effects on your weight.
The studies have shown that, taking apple cider vinegar with a meal that is high in carbohydrates helps to increase satiety, provoking us to eat about 250 calories less per day.
Another study shows, taking 15 to 30 ml (1 to 2 tablespoons) of vinegar per day achieved a weight loss of 1.2 to 1.7 kilos in a period of 12 weeks.
Apple cider vinegar has been shown to help reduce appetite when taken with carbohydrate-rich foods and can cause mild weight loss if taken every day.
7. Green Tea
The green tea is another perfect drink for weight loss. The king of green teas is Matcha Green Tea. Like coffee, it contains an amount of caffeine, which helps us burn fat. However, green tea contains several bioactive substances that may have different positive effects.
One of them is an antioxidant effect called Epigallocatechin Gallate or in short EGCG, which can increase the activity of norepinephrine and help release fatty acids from their fat reserves.
According to some studies, the extract of green tea helps us to increase the metabolism by 3.5%, and also increase the fat burning by up to 17%.
Although the evidence is mixed, some studies have shown that green tea helps us lose fat, especially in the abdominal area.
Green tea contains caffeine and EGCG, substances that have been shown to increase metabolism and increase fat burning. Several studies have shown that green tea helps us in burning fat.
8. Spicy Pepper
Hot peppers, such as chili pepper, contain a substance known as Capsaicin. Different studies have shown that capsaicin helps reduce appetite and increase metabolism. Therefore, capsaicin is an ingredient widely used in many weight loss products.
If you are not very sensitive to spicy food, consuming a little can help you lose weight. However, this does not seem to work in people who eat spicy at all meals.
The hot peppers are rich in a substance called Capsaicin, which has been shown to help reduce appetite and increase fat burning.
As you know, drinking water has many benefits for our health. Besides that, it helps us effectively to lose weight. Drinking half a liter of water can increase your metabolism by 30% in a period of 1 to 1.5 hours.
It is better to drink the cold water since the body needs to spend more energy (calories) to heat the water to body temperature.
The best time to drink water is before meals. Drinking half a liter of water, half an hour before meals, is shown to help us increase satiety and thereby lose weight.
Drinking water, when taken before meals, is useful to help us lose weight. Water increases metabolism and helps us increase satiety.
10. Whole Eggs
The whole eggs are the best among other fat burning foods for weight loss. The eggs were demonized for being high in cholesterol, but new studies have been able to show that they have negligible effects on blood cholesterol.
There are also studies that have shown that eating eggs at breakfast can help us lose weight. In one study, it could be seen that eating eggs instead of bagels at breakfast helped people feel more satiated, so they managed to eat fewer calories in the next 36 hours.
Another study showed that a breakfast with eggs caused 65% more weight loss than a breakfast of bagels, even though both meals had the same amount of calories.
If you cannot eat eggs for some reason, then you can opt for protein-rich foods for breakfast.
Here is a Youtube video as a bonus. In this video, you’ll get to know some other good fat burning foods for weight loss.
Video Courtesy: https://www.youtube.com/channel/UCKD3_dDCvxzKHft0QefexTA
These are the best fat burning foods for weight loss found by many studies and recommended by health experts. Hope you enjoyed reading this article. If you think it might be helpful for your friends or families please share this post. If you have any questions regarding this post, feel free to comment below. We’ll be glad to answer you.