10 Effective Fat Burning Foods That Everyone Can Try
If you’re looking to boost your metabolism, proper nutrition can offer up some easy solutions—outside of the gym. Integrating fat-burning foods into your diet can serve to boost thyroid function, revving up your entire system to naturally detox the body. Many people hoping to lose weight end up feeling as if they don’t have any healthy options available if they’re also on a budget. As such, their struggles only worsen as they continue eating poorly week after week.
It’s not only incredibly affordable, it’s also low in fat and packed with added health benefits such as fiber. It even has the added bonus of entering the bloodstream quite slowly, and its versatility allows it to work well with just about meal plan.
It takes good fat to burn fat. The monounsaturated fats found in avocados trigger fat-burning hormones while simultaneously serving as the perfect energy boost for exercise. Avocados also contain mannoheptulose, a sugar that blunts insulin release and boosts calcium absorption, two functions key to fat loss. They’re also full of antioxidants and low-calorie, vitamin-rich fuel. According to a study published in Nutrition Journal, participants who ate just half a fresh avocado with their lunch reported a 40% decreased desire to eat for hours afterward.
2.LEAN CHICKEN BREAST
If you want to see the fat burning power of lean chicken breast in all its glory, just look up any body builder, athlete, or actor that dropped tons of body fat for a role. Across the board, chicken breast is one of the most frequently found foods in their diets. As a rich protein source, chicken will energize you and eve help you develop your muscles. This should give you the boost you need to make it through any exercise regimen. Just make sure you only prepare it grilled or baked; frying of any kind will naturally add a ton of unnecessary fat content.
Boost your metabolism with antioxidant-rich green tea. A low-caffeine alternative to coffee that’s loaded with nutrients, green tea’s benefits include increased brain function, curbed cravings, and improved mood, in addition to its natural fat-burning potential. Green tea has also been proven to reduce free radicals in the body and lower the risk of cancer.
Have a few glasses each day (four cups is enough to boost metabolism) or try it as a matcha latte. The potent green tea powder is grown in the shade, reducing photosynthesis and boosting amino acid levels in the plant. A ceremonial Asian tea, the superfood matcha packs a potent amount of catechins, powerful antioxidants that naturally detox the body.
Now that you have two staples to lean back on for your meals, you’re also going to need a dependable snack for those times when you just can’t shake a craving. Almonds are among the best options around. They are absolutely stuffed with omega-6 fatty acids, a known contributor to weight loss. While almonds do have a naturally high amount of fat, it’s counterbalanced by a very low carb count. You’ll also only need a handful or so for your sudden urge to snack be completely sated!
Fatty fish is delicious and incredibly good for you. 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 (1Trusted Source, 2Trusted Source, 3Trusted Source). 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 (5Trusted Source).
High in vitamins A, C, B6, and K, as well as potassium, red-hot chili peppers make a strong case for eating spicy foods. The most notable fat-burning compound found in chilis is capsaicin, which has a thermogenic effect that may cause the body to burn more calories up to 20 minutes after consumption. Add some habaneros or jalapeños to your summer salads and you’ll also enjoy extra antioxidant power and natural serotonin boosts.
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 (25Trusted Source, 26Trusted Source). 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 (27Trusted Source).
The fats in coconut oil are mostly MCTs, which have been credited with appetite-suppressing and fat-burning properties (28Trusted Source, 29Trusted Source). However, some studies suggest that its metabolism-boosting effects may decrease over time (7Trusted Source, 30Trusted Source). 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 may help maximize fat burning. Make sure to start with a teaspoon or so and gradually increase the amount to avoid any digestive discomfort.
«Berries are packed with fiber (up to 9 grams a cup!) and antioxidants, but contain less sugar than most fruits. That combo makes them a satisfying and healthy choice,»
«If you’ve been eating the standard American diet, you have an overgrowth of the gut bacteria that trigger cravings, and you’ll keep eating the same way,» says Robynne Chutkan, M.D., author of Gutbliss. Fermented foods like kefir are naturally prebiotic, meaning they encourage the growth of good bacteria and help your body break down food more efficiently. Not a fan of the drinkable yogurt? Sauerkraut, kimchi, and pickled veggies work the same way.
Author and slow-carb-diet advocate Timothy Ferris swears by a dose of grapefruit preceding any big food splurge. Ferris recommends using grapefruit juice to maintain steady blood sugar levels, offsetting the insulin spike that follows consuming extra carbohydrates on a “cheat day.” High in soluble fiber, grapefruit takes the body longer to digest, enabling the fruit to serve as a mild appetite suppressant when consumed before a meal. One glass of grapefruit juice before a feast is likely to help you consume fewer calories overall.