Burning fat is difficult, but not when you eat the right kind of food. There are some foods that increase your body’s metabolism rate. Which boost the fat burning process in your body.
However, While losing fat, one thing should always be your priority, that you eat in calory deficit. Eating in calory deficit and eating the right food is the surest formula to lose body fat, no matter how hard the fat is.
Here are 10 healthy foods that help in burning body fat.
1. Full-Fat Greek Yogurt
Full-fat Greek is a great source of protein, calcium, potassium and it’s highly nutritious.
It is scientifically proven that high-protein dairy products can protect muscle during weight loss, boost fat loss and help you feel full and satisfied.
Yogurt is a food that’s known for keeping human’s stomach healthy, plus it reduces the chances of constipation and bloating.
Another surprising fact about the Full-fat Greek yogurt is that it helps burning fat of overweight and obese people. It has this power because it contains conjugated linoleic acid.
While purchasing, be careful that you but full-fat Greek yogurt, not the non-fat one. Because low-fat dairy products don’t contain conjugated linoleic acid.
2. Oolong Tea
Oolong tea is much more effective than green tea and it helps in fat loss. It’s also one of the healthiest beverages anyone can drink.
It doesn’t get as much as press as the green tea, but it has almost the same health benefits. Because it contains caffeine and catechins.
A review of several studies found that the combination of catechins and caffeine in tea increased calorie burning by an impressive 102 calories per day, on average.
According to several small studies in women and men suggest that drinking oolong tea increases metabolic rate and promote weight loss. Oolong tea also burns two times more calories than green tea.
We suggest you drink a few cups of oolong tea on a regular basis to gain its benefits.
Coffee is for sure one of the most popular beverages around the world. Along with being a great source of caffeine, it can enhance mood and improve mental and physical performance.
Another benefit of coffee is that it can help you in losing fat.
Not a long time ago, a small study was conducted on two small groups of people. One group took caffeine an hour before doing exercise and other group did not.
The people who took caffeine burned nearly twice as much fat and were able to exercise 17% longer than the non-caffeine group.
According to research, caffeine increases metabolic rate by 3-13%, depending on the amount consumed and individual response.
If you want to take fat-burning benefits from coffee without any side-effects, such as anxiousness or insomnia. Then take around 100-400 mg (1-4 cups) coffee per day. Not more than that.
4. Coconut Oil
It’s also called the perfect oil for cooking in various countries. Because coconut oil is loaded with health benefits.
In the human body, it increases the good HDL cholesterol and decreases the triglycerides, along with that it also helps in losing weight.
Just add 2 tablespoons of coconut oil in your daily diet and even if you don’t do any physical activity, you can lose weight over time, with the help of just coconut oil, it’s that helpful.
The fats in coconut oil are mostly MCTs, which have been credited with appetite-suppressing and fat-burning properties.
However, some studies suggest that its metabolism-boosting effects may decrease over time.
5. Whey Protein
Whey protein is super healthy and a very impressive drink. It not only helps in muscle growth when combined with exercise but also preserves the muscle during weight loss.
In addition, whey protein seems to be even more effective at suppressing appetite than other protein sources.
The reason behind this is, it stimulates the release of “fullness hormones,” such as PYY and GLP-1, to a greater extent.
After consuming whey protein you don’t feel hunger for a longer period of time than usual.
Moreover, whey appears to boost fat burning and promote weight loss in lean people and those who are overweight or obese.
Whey protein meals also increase the metabolic rate and burn more fat than casein or soy protein meals.
A whey protein shake is a quick meal or snack option that promotes fat loss and may help improve your body composition.
6. Apple Cider Vinegar
Apple cider vinegar is being used since ancient times and it has evidence-based health benefits.
It’s been credited with reducing appetite and lowering blood sugar and insulin levels in people with diabetes.
Acetic acid is the main component of vinegar and it helps in fat burning and reducing belly fat storage.
In this study, 144 obese men who added 2 tablespoons of vinegar to their usual diets every day for 12 weeks lost 3.7 pounds (1.7 kilograms) and experienced a 0.9% reduction in body fat.
Take 1 teaspoon per day diluted in water and gradually work up to 1–2 tablespoons per day to minimize potential digestive discomfort.
7. Black Pepper
The most important substance in Black Pepper is piperine. Which has shown signs of reducing the formation of fat cells in the human body.
Black pepper also increases your metabolism.
The antioxidants available in black pepper can reduce inflammation and protect your cells from damage.
One antioxidant, in particular, is capsaicin, that helps in achieving and maintaining a healthy weight by promoting fullness and preventing overeating.
Start adding a small amount of black pepper in your meals, that would be a great way to shed some pounds.
Apple’s impressive fiber content makes it a favorite of nutritionists across the globe.
Apple’s richness in fiber may promote fullness and appetite reduction — and therefore weight control.
Apples contain very low calories, about 50 calories per 100 grams; which means you can have as much of the negative calorie fruit as you like without significant weight gain, and that’s because digesting these foods takes up more calories than what they inherently contain. Hence, minimalizing calorie addition.
And when eaten with the skin, it holds an extra amount of fiber and water.
Scientists have begun studying blueberries and their potential to help reduce body fat.
While blueberries have been well-documented for their cognitive and cardioprotective benefits, new research suggests that blueberries may change the way we metabolize fat and sugar.
Recent study findings suggest that blueberries may influence genes which regulate fat-burning and storage, helping reduce abdominal fat and lower cholesterol.
When combined with a low-fat diet, blueberries might also lower triglycerides and improve blood sugar levels, each benefit of a comprehensive weight loss plan.
Quinoa is a complete source of protein; it is packed with all essential amino acids.
Quinoa is particularly high in lysine, an amino acid important for tissue growth and repair.
Protein helps induce satiety and regulates hunger hormone ghrelin to check cravings. This ensures you are full for longer and binge less. In addition to protein, quinoa is also a great source of fiber. Fiber takes longer to break down and digest; this keeps you full for longer and prevents you from overeating.
Quinoa is easy-to-digest and doesn’t contain any gluten, making it suitable for anyone on a gluten-free diet.