Increasing your metabolic rate can aid in fat loss.
However, the majority of “fat-burning” supplements available on the market are either hazardous or ineffective, if not both.
Fortunately, a number of natural foods and beverages have been proven to boost metabolism and facilitate fat loss.
Here are eleven healthy foods that aid in weight loss.
1. Fatty Fish
Salmon, herring, sardines, mackerel, and other oily fish contain omega-3 fatty acids, which have been found to reduce inflammation and lower the risk of developing cardiovascular disease.
Additionally, omega-3 fatty acids may aid in weight loss.
In a 6-week controlled research including 44 adults, those who took fish oil supplements shed an average of 1.1 pounds (0.5 kilogrammes) of fat and noticed a reduction in cortisol, a stress hormone linked to fat storage.
Moreover, fish is a rich source of high-quality protein. Protein digestion results in increased feelings of fullness and increases metabolic rate much more than fat or carb digestion.
Most organisations recommend having two servings of fatty fish each week (3 ounces each) for optimal health benefits.
The omega-3 fatty acids found in fatty fish may assist in weight loss. Fish is also high in protein, which aids in satiety and increases metabolism during digestion.
2. MCT Oil
It can be purchased online and at natural food stores.
MCTs are a form of fat that is metabolised differently than most foods’ long-chain fatty acids.
Due to their shorter length, MCTs are swiftly absorbed by the body and transported directly to the liver, where they can be promptly utilised for energy or transformed into ketones for use as an alternate fuel source.
Several studies have demonstrated that MCTs boost metabolic rates.
Adding 1–2 teaspoons (15–30 grammes) of MCTs per day to the diets of eight healthy males boosted their metabolic rate by 5% over a 24-hour period, resulting in an average of 120 additional calories burnt per day.
In addition, MCTs may lower hunger and improve muscle mass retention during weight loss.
Daily substitution of 2 tablespoons of MCT oil for some of the fat in your diet may optimise fat burning.
To minimise potential digestive side effects such as cramping, nausea, and diarrhoea, it is best, to begin with, a daily dose of 1 teaspoon and gradually increase it.
MCTs are calorically dense and typically contribute 5–10% of your daily calorie intake. MCT oil should be consumed as part of your total fat intake, not as an additional source of fat if you are trying to maintain or lose weight.
MCTs are rapidly absorbed for immediate use as a source of energy. MCT oil may enhance fat oxidation, reduce appetite, and preserve muscle mass during weight loss.
It is an excellent source of caffeine, which can improve mental and physical performance and enhance mood.
Moreover, it can aid with weight loss.
Those who had coffee an hour before exercise burnt nearly twice as much fat and were able to exercise 17% longer than those who did not consume caffeine.
Caffeine increases metabolic rate by an astonishing 3–13%, depending on the amount ingested and individual response, according to research.
In one experiment, participants consumed 100 mg of caffeine every two hours for 12 hours. During the study period, lean adults burnt an average of 150 additional calories, while formerly obese persons burned an average of 79 additional calories.
Aim for no more than 400 mg per day to obtain the fat-burning benefits of caffeine without the potential negative effects of anxiety or insomnia. This amount can be found in approximately four to five cups of coffee, depending on its intensity. Some individuals are more sensitive to the effects of caffeine and may need to limit their use.
Caffeine, which is present in coffee, has been shown to increase mental and physical performance, as well as metabolism.
Eggs are an excellent source of nutrients.
Despite the fact that egg yolks were once avoided due to their high cholesterol content, some studies have linked whole eggs with a reduced risk of heart disease.
In the addition, eggs may aid in weight loss.
Egg-based breakfasts reduce hunger and promote feelings of fullness in overweight and obese individuals for several hours, according to studies.
In controlled 8-week research with 21 males who consumed 1,000 fewer calories per day than usual, those who consumed three eggs for breakfast had a 16% larger loss in body fat than those who consumed a bagel.
Several studies indicate that eggs are an excellent source of high-quality protein, which increases metabolic rate by 20–35% for several hours after consumption.
The increase in calorie expenditure that happens during protein digestion may be one of the reasons eggs are so full.
Consuming three eggs many times each week can help you burn fat and keep you full.
Eggs are a high-protein food that may reduce appetite, promote satiety, increase fat burning, and protect heart health.
5. Green Tea
Green tea is a fantastic alternative to a healthy beverage.
According to studies, it may lessen the risk of heart disease and protect against certain forms of cancer.
Green tea is a great source of epigallocatechin gallate (EGCG), an antioxidant that increases fat burning and the loss of abdominal fat.
In a study of 12 healthy males, those who took green tea extract burned 17% more fat during cycling than those who took a placebo.
Several studies, however, have shown that green tea or green tea extract has little to no effect on metabolism or weight loss.
Given the disparity in study results, the effects of green tea may vary from person to person and may possibly be dose-dependent.
Daily use of up to four cups of green tea may give a variety of health benefits, including an increase in calorie expenditure.
Green tea contains caffeine and EGCG, which may increase metabolism, improve weight loss, protect heart health, and lower the risk of cancer.
6. Whey Protein
Whey protein is quite remarkable.
It has been demonstrated to stimulate muscle growth when paired with exercise and may aid in the preservation of muscular mass after weight loss.
In addition, whey protein appears to be more effective than other protein sources at suppressing appetite.
This is because it significantly promotes the release of “fullness hormones” such as PYY and GLP-1.
In one study, 22 men consumed various protein drinks over the course of four days. Compared to the other protein beverages, they had much less hunger and consumed fewer calories at the next meal after consuming the whey protein drink.
Moreover, whey appears to increase fat burning and aid weight loss in lean as well as overweight or obese individuals.
In a study involving 23 healthy adults, it was discovered that whey protein meals improve metabolic rate and fat burning more than casein or soy protein meals.
A whey protein shake is a convenient option for a meal or snack that stimulates fat loss and may enhance body composition.
Whey protein appears to promote more muscle growth, hunger suppression, satiety, and metabolic stimulation than other protein sources.
7. Cider-Apple Vinegar
Apple cider vinegar is a traditional folk medicine with scientifically proven health benefits.
It has been linked with reducing diabetes patients’ appetite, blood sugar, and insulin levels.
Moreover, the primary component of vinegar, acetic acid, has been shown in multiple animal studies to improve fat burning and decrease belly fat storage.
Although there are less data on the effect of vinegar on fat loss in humans, one study’s findings are quite encouraging.
In this study, 144 obese men who consumed 2 tablespoons of vinegar daily for 12 weeks lost 3.7 pounds (1.7 kg) and 0.9% body fat.
Adding apple cider vinegar to your diet may aid in fat loss. Start with 1 teaspoon per day diluted in water and gradually increase the dosage to 1–2 tablespoons per day to reduce the risk of digestive distress.
Apple cider vinegar may suppress appetite, promote the loss of abdominal fat, and lower blood sugar and insulin levels.
8. Chili Peppers
Chilli peppers contribute more than just heat to food.
Their potent antioxidants may reduce inflammation and aid in cellular protection.
In addition, research indicates that capsaicin, an antioxidant found in chilli peppers, may help you achieve and maintain a healthy weight.
This is accomplished by promoting satiety and preventing overeating.
In addition, this chemical may increase calorie expenditure and fat loss.
In a study of 19 healthy people with a 25% reduction in caloric intake, capsaicin was found to prevent the slowing of the metabolic rate that is generally associated with caloric restriction.
A 20-study meta-analysis revealed that consuming capsaicin reduces hunger and increases the number of calories burned by approximately 50 per day.
Consider eating chilli peppers or using cayenne pepper powder several times per week to spice up your meals.
Compounds in cayenne pepper have been reported to reduce inflammation, aid in appetite management, and increase metabolic rate.
9. Oolong Tea
Oolong tea is one of the healthiest drinks available.
Caffeine and catechins give black tea many of the same health benefits as green tea, although receiving less attention.
The combination of catechins and caffeine in tea raised daily caloric expenditure by an astonishing 102 calories, according to a study of multiple research.
A small research on men and women indicates that oolong tea consumption enhances metabolic rate and helps weight loss. Moreover, according to one study, oolong tea increased calorie burning twice as much as green tea.
Regular consumption of a few cups of green tea, oolong tea, or a combination of the two may improve fat loss and provide other health benefits.
Caffeine and catechins, both contained in oolong tea, have been shown to improve metabolic rate and stimulate fat reduction.
10. Full-Fat Greek yoghurt
Firstly, it is a rich source of protein, potassium, and calcium.
Research indicates that high-protein dairy products can enhance fat loss, protect muscle mass during weight loss, and promote satiety.
Additionally, yoghurt containing probiotics can help maintain a healthy gut and alleviate IBS symptoms such as constipation and bloating.
Full-fat Greek yoghurt also contains conjugated linoleic acid, which, according to a meta-analysis of 18 studies, appears to improve weight loss and fat burning in overweight and obese individuals.
Regular use of Greek yoghurt may provide a number of health benefits. Choose plain, full-fat Greek yoghurt, as non-fat and low-fat dairy products contain negligible amounts of conjugated linoleic acid.
Full-fat Greek yoghurt may boost fat oxidation, suppress appetite, protect muscle mass during weight loss, and enhance digestive health.
11. Olive Oil
Olive oil is one of the world’s healthiest fats.
Olive oil has been found to decrease triglycerides, enhance HDL cholesterol, and stimulate the production of GLP-1, a hormone that helps you feel full.
Moreover, a number of research suggest that olive oil may increase the metabolic rate and improve fat reduction.
In a short study including 12 postmenopausal women, the use of extra virgin olive oil as part of a meal increased the number of calories burnt by the eight women with abdominal obesity.
To incorporate olive oil into your everyday diet, pour a few tablespoons over a salad or cook with it.
Olive oil appears to lessen the risk of cardiovascular disease, induce sensations of fullness, and increase the metabolic rate.