One of the most effective ways you can lose weight is to boost your metabolic rate.
However, most people purchase fat-burning supplements from the market which are either ineffective, unsafe or both.
There are several natural foods and beverages which have been proven to promote fat loss and boost your metabolism.
This article highlights 11 healthy foods that help you burn fat fast.
- Coffee
Foods That Help You Burn Fat Fast
List of beverages cannot be complete without coffee making the list that is how popular it is.
Coffee is well known for its rich caffeine content, which helps improves mental and physical performance as well as enhance mood (1).
Along with that, coffee is also very effective in burning fat.
A study reveals that people who consumed caffeine an hour before exercise burned nearly as much fat and were able to prolong their exercise by 17% longer than those that did not take caffeine (2).
Several studies have shown that caffeine increases the metabolic rate by 3 – 13%, depending on the consumed amount and individual response .
A study published in the American Journal of Clinical Nutrition shows that lean and postobese adults who consumed 100 mg of caffeine every two hours for 12 hours had an increased resting metabolic rate (7).
Excessive consumption of caffeine can have some potential side effects like anxiousness or insomnia. To minimize this effect and get the fat-burning benefits of caffeine, consume between 100 – 400 mg per day.
You can get this amount in about 1 – 4 cups of coffee, depending on the concentration.
- Fatty Fish
Foods That Help You Burn Fat Fast
Fatty fish are very nutritious and an incredibly good for your health, including fat loss.
Fishes like salmon, sardines, herring, mackerel and other oily fish are rich sources of omega-3 fatty acids which have been shown to curb inflammation and reduce heart disease risk .
Furthermore, omega-3 fatty acids can also help you lose fat fast.
A study reveals that people who consumed fish oil supplements lost an average of 1.1 pounds (0.5 kg) of fat and experienced a significant drop in cortisol, a stress hormone that is associated with fat storage .
Not only that, fish is a rich source of high-quality protein. Consuming protein-rich foods leads to a greater feeling of fullness and boost metabolic rate significantly more than fat or carbs .
To burn more fat and protect your heart, consume a minimum of 100 grams of fatty fish at least twice a week.
- Green Tea
Foods That Help You Burn Fat Fast
Green tea is one of the most popular beverages on earth with numerous health benefits.
Studies reveal that it may help decrease heart disease risk and protect against certain types of cancer .
It also has a moderate amount of caffeine, and is also a good source of epigallocatechin gallate (EGCG); an antioxidant that helps you burn fat and lose belly fat fast.
A 2008 study shows that healthy men who consumed green tea extract had a 17% increase in fat burning during bicycling exercise compared to those who took a placebo.
However, the fat burning effect of green tea is like to vary from person to person and may also depend on the amount consumed.
Consuming up to four cups daily may provide you with a number of health benefits including potentially increasing your daily calorie burn and weight loss.
- Medium Chain Triglyceride (MCT) Oil
MCT oil is gotten by extracting MCTs from palm or coconut oil.
MCTs are a type of fat and are different from long-chain fatty acids in terms of metabolism.
Being shorter in length, they are rapidly absorbed by the body and are transported to the liver, where they are used immediately for energy or converted into ketones for use as an alternative fuel source.
Several studies reveal that medium-chain triglycerides increase metabolic rate .
A study published in the European Journal of Clinical Nutrition shows that adding 1 – 2 tablespoons of MCTs per day to diets increases metabolic rate by 5% over the 24-hour period, meaning you can burn an average of 120 calories per day .
Furthermore, MCTs may also reduce hunger and increase better retention of muscle mass during weight loss.
You should consider replacing some of your dietary fat with 2 tablespoons of MCT oil per day to optimize fat burning.
However, it is recommended you start with 1 teaspoon daily and gradually up the dosage.
This is necessary to curb potential digestive side effects like nausea, cramping, and diarrhea.
- Eggs
Foods That Help You Burn Fat Fast
Eggs are very nutritious and can help you lose weight.
Although egg yolks have a bad reputation for being high in cholesterol content, whole eggs have actually been shown to help protect the heart in people with increased risk of heart disease.
In addition, eggs are very potent in aiding weight loss.
Several studies reveal that egg-based foods reduce hunger and promote the feeling of fullness for a longer period in overweight and obese individuals.
A study published in the International Journal of Obesity shows that people who ate eggs for breakfast consumed 400 fewer calories per day and had a 16% reduction in body fat compared to people who did not eat eggs for breakfast.
The protein from egg is also described as a complete protein because it contains all the 20 standard amino acids.
Being a high-quality protein, eggs increases metabolic rate by about 20 – 35% for a longer period after eating.
Eggs are one of the foods that help you burn fat fast. Consuming about two to three eggs several times a week can help you burn fat while also decreasing your appetite.
- Apple Cider Vinegar
One of the most outstanding health benefits of apple cider vinegar is weight loss.
Apple cider vinegar has been credited with reducing appetite and lowering blood sugar and insulin levels in diabetic.
Vinegar’s active ingredient, acetic acid has been found to increase fat burning and reduce belly fat .
Adding apple cider vinegar to your diet can help you lose fat.
However, you should start with 1 teaspoon per day diluted with water and gradually increase to 2 teaspoons a day.
- Olive Oil
The fat in olive oil is one of the healthiest on earth.
Studies shows that olive oil lowers triglycerides, increases HDL “good” cholesterol and also stimulate the secretion of GLP-1, the hormone that helps keep you full longer.
Also, several studies suggest that olive oil may boost metabolic rate and promote fat loss.
A study published in the British Journal of Nutrition shows that postmenopausal women with abdominal obesity, who consumed extra virgin olive oil as part of their meal had a significant increase in the number of calories they burn.
To benefit from olive oil, add this oil to your daily diet. Drizzle a couple of tablespoons on your dish.
- Coconut Oil
Foods That Help You Burn Fat Fast
Coconut oil is very nutritious with numerous benefits.
Studies reveal that adding coconut oil to your diet increases HDL “good” cholesterol and decrease triglyceride level, in addition to helping you lose weight.
It is also worthy of note that the fats in coconut oil are mostly medium chain triglycerides, which have been shown to have appetite-suppressing and fat-burning properties.
However, some studies reveal that over time, the metabolism-boosting effects may decrease.
Coconut oil id very ideal for high-heat cooking because it remains stable even at high temperature
You can start by adding 2 tablespoons of coconut oil to your diet.
Also, ensure to start with a teaspoon and gradually increase the amount to avoid any digestive conditions.
- Whey Protein
Whey protein has impressive benefits including weight loss.
When combined with exercise, whey protein may promote muscle growth and help preserve muscle during weight loss.
Additionally, whey protein seems to be even more effective at suppressing appetite than other sources of protein.
This could be attributed to its stimulating effect on fullness hormones such as PYY and GLP-1 to a large extent.
A 2010 study shows that people who consumed whey protein drink experienced significantly lower hunger levels and ate fewer calories at their next meal compared to those who consumed other protein drinks.
Also, whey protein appears to boost fat burning and promote weight loss in lean people than those who are obese or overweight.
You can start by taking a whey protein shake as it promotes fat loss and may help improve your body composition.
1o. Chili Peppers
Chili peppers are one of the most popular spices on earth.
Its active compound capsicum is a powerful antioxidant that may help decrease inflammation and protect cells from damage.
A study reveals that capsaicin may help in achieving and maintaining a healthy weight by increasing fullness and preventing excessive eating.
These compounds are very effective in burning more calories and losing body fat.
A review shows that taking capsaicin reduces appetite and increases the number of calories burnt by 50 calories per day.
Consider spicing up your meals with chili peppers several times in a week.
- Greek Yogurt
Greek yogurts are extremely nutritious.
It is an excellent source of protein, calcium, and potassium. This high-protein dairy product can increase fat loss, protect muscle during weight loss and help curb your appetite.
In addition, yogurt contains probiotics which can help keep your gut healthy and reduce symptoms of bloating and constipation.
Particularly, they contain conjugated linoleic acid, which seems to promote weight loss and fat burning in an obese and overweight individual.
Regular consumption of Greek yogurt may provide you with numerous health benefits.
Final Thoughts
Maybe you have purchased certain supplements, but these “magic pills” that can help you burn extra calories aren’t safe.
However, there are a number of natural foods and beverages that may modestly increase your metabolic rate.
Adding some of these foods in your diet may ultimately lead to fat loss and overall well-being.