Eating foods that speed up the metabolism is essential if you want to lose weight.
In this article, you will find 12 healthy foods that help you burn fat.
1. Fatty Fish
Fatty fish contains omega-3 fatty acids. They help reduce inflammation, lower the risk of heart disease and help you lose weight.
According to research conducted on 44 people, those who consumed fish oil supplements lost an average of 0.5 kilograms of fat in 6 weeks. They also had a drop in cortisol, the hormone related to fat accumulation.
In addition, fatty fish are a rich source of protein. They prolong the feeling of satiety for longer and increase the metabolic rate.
2. MCT Oil
MCT oil is a rich source of medium-chain triglycerides.
They are absorbed very quickly and go directly to the liver. In this way, according to studies, medium-chain triglycerides increase the metabolic rate.
Additionally, one study found that consuming 1-2 tablespoons of MCT per day helps burn an average of 120 extra calories.
Finally, MCT oil reduces hunger and increases muscle mass.
3. Coffee
According to a study, drinking caffeine before doing physical activity helps you burn twice as much fat.
Additionally, research has shown that caffeine increases metabolic rate by 3-13%.
Finally, a study conducted on people who consumed 100 mg of caffeine every 2 hours for 12 hours, found that it helps burn between 79 and 150 extra calories.
4. Eggs
One study found that egg-based breakfasts help reduce hunger by prolonging the feeling of fullness.
Research conducted on 21 men found that those who ate 3 eggs for breakfast later consumed 400 fewer calories per day and burned 16% fat.
On the other hand, the evidence shows that the egg increases the metabolic rate for several hours because it is a rich source of protein. This is so because the body burns many calories during the digestion of proteins.
5. Coconut Oil
Coconut oil helps increase “good” cholesterol (HDL) levels, lowers triglycerides, and helps you lose weight.
A study conducted on obese men found that consuming 2 tablespoons of coconut oil a day helps to lose an average of 2.5 cm from the waist without following specific diets or increasing physical activity.
This is because the fats in this oil are MCTs, which fight hunger and have fat-burning properties.
However, some studies have found that your metabolism-boosting may decrease over time.
6. Green Tea
Green tea gives us epigallocatechin gallate, an antioxidant that helps burn fat.
A study found that consuming green tea extract before cycling helps burn fat by 17% more.
However, some studies have found that green tea consumption has a slight impact on weight loss.
7. Whey Protein
Studies suggest that whey protein helps increase muscle mass.
In addition, whey protein helps fight hunger because it stimulates “fullness hormones”, such as PYY and GLP-1.
According to research, consuming drinks with whey protein reduces hunger levels more than consuming other protein drinks.
In addition, it helps burn fat for both lean and overweight people.
Finally, a study found that whey protein increases metabolic rate and fat burning more than other protein-based foods.
8. Apple Cider Vinegar
Studies show that apple cider vinegar reduces appetite and lowers blood sugar levels in people with diabetes.
In addition, studies carried out on animals found that apple cider vinegar has a component called acetic acid that helps burn fat.
Finally, a study carried out on 144 obese men found that adding 2 tablespoons of this vinegar to the diet helps to lose 1.7 kilograms and reduce body fat by 0.9%.
9. Chili Peppers
Chili peppers are a rich source of antioxidants, which reduce inflammation and protect cells from damage.
In addition, according to research, chili peppers contain capsaicin, which helps prolong the feeling of fullness.
Not only that, but this compound also helps burn more calories and, consequently, lose weight.
In fact, one study found that capsaicin counteracts the metabolic slowdown caused by low-calorie diets.
Finally, a review assured that capsaicin helps reduce appetite and burn 50 extra calories per day.
10. Oolong Tea
One review explained that the combination of caffeine and catechins present in oolong tea helps burn 102 extra calories per day.
In addition, studies suggest that oolong tea increases metabolic rate and promotes weight loss, even twice as much as green tea.
11. Full-Fat Greek Yogurt
According to research, products like full-fat Greek yogurt help prolong feelings of fullness, lose weight, and maintain muscle mass.
In addition, the probiotics in yogurt help maintain intestinal flora and combat irritable bowel symptoms.
Finally, the full-fat Greek yogurt contains conjugated linoleic acid. Studies assure that it helps burn fat and lose weight.
12. Olive Oil
Olive oil is beneficial because it lowers triglycerides, increases “good” cholesterol levels, and gives you a feeling of fullness for longer.
In addition, studies have shown that olive oil helps to lose weight by increasing the metabolic rate.
According to a study on postmenopausal women, the consumption of extra-virgin olive oil helps to increase the burning of calories.
