2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Increasing the rate of metabolism can lead to faster loss of body fat. Most supplements available on the market are dangerous, ineffective, or both.
There are some foods and drinks that naturally increase your metabolism and promote fat loss. Namely, these 12 healthy foods to burn fat are:
Fish rich in fat
Salmon, herring, sardines, mackerel and other fatty fish contain omega-3 fatty acids, which have been shown to reduce inflammation and reduce the risk of heart disease. Omega-3 fatty acids can help you lose body fat. Moreover, fish is an excellent source of high quality protein. This protein creates a feeling of satiety and increases the rate of metabolism. In this way, more fats and carbohydrates are absorbed. It is recommended to include at least 2 times a week 100 grams of fish in the menu.
Medium chain triglycerides (MCT fats)
Fatty acid esters derived from glycerol, which are very easily absorbed by the body. They have a beneficial effect on protein metabolism. They do not need bile acid to be absorbed by the human body. Due to their shorter length, MCTs are rapidly absorbed by the body and go directly to the liver, where they can be immediately used for energy or converted into ketones for use as an alternative fuel source.
Replacing some of the fat in your diet with 2 tablespoons of MCT a day can optimize fat burning. However, it is best to start with 1 teaspoon a day and gradually increase the dose to minimize potential digestive side effects such as cramps, nausea and diarrhea. MCT oil can increase fat burning, reduce hunger and protect muscle mass during weight loss. MCT can also be purchased online.
Coffee
One of the most popular drinks in the world. It is a great source of caffeine that can improve mood, mental and physical performance. It can also help you burn fat. In a small study of 9 people, those who took caffeine an hour before a workout burned almost twice as much fat and managed to exercise 17% longer than the decaffeinated group. Coffee contains caffeine, which has been shown to improve mental and physical performance, in addition to boosting metabolism.
Eggs
They are recommended for almost any diet. Studies show that breakfast with eggs reduces hunger and promotes a feeling of fullness for several hours. In a controlled eight-week study in 21 men, those who ate three eggs for breakfast consumed 400 fewer calories a day and had a 16% greater reduction in body fat than the group who ate another breakfast.
Eggs are also a great source of high quality protein, which increases metabolism by about 20-35% for several hours after a meal. Eggs are a high-protein food that can help reduce hunger, increase obesity, increase fat burning and protect heart health.
Coconut oil
It is very good for health. Adding coconut oil to your diet increases good cholesterol and lowers your triglycerides, in addition to helping you lose weight. In one study, obese men who added 2 tablespoons of coconut oil a day to their regular diet lost an average of 2.5 cm from their waistline without making other dietary changes or increasing physical activity.
Unlike most oils, coconut oil is resistant to cooking at high temperatures and it retains its properties. Consuming up to 2 tablespoons of coconut oil a day can to help maximize fat burning. Be sure to start with a teaspoon and gradually increase the amount to avoid digestive discomfort.
Green tea
Excellent choice for good health. Studies show that it can help reduce the risk of heart disease and prevent some cancers. In addition to providing a moderate amount of caffeine, green tea is an excellent source of epigallocatechin gallate (EGCG), an antioxidant that promotes fat burning and belly fat loss. Drinking up to four cups of green tea a day can provide a number of health benefits, including potentially increasing the amount of calories you burn.
Whey Protein
It is super foodwhich promotes muscle growth when combined with exercise and can help maintain muscle mass during weight loss. When consumed, it suppresses the appetite. This is because it stimulates the release of fullness hormones, such as PYY and GLP-1, to a greater extent.
Whey protein shake is a fast food or snack option that promotes fat loss and can help improve your body composition. Whey protein increases muscle growth, reduces appetite, increases satiety and boosts metabolism more efficiently than other sources of protein.
Apple vinegar
Consumption reduces appetite, lowers blood sugar and insulin levels (in diabetes). Although there is not much research on the effect of vinegar on fat loss in humans, the results of a study are quite encouraging.
In this study, 144 obese men who added 2 tablespoons of vinegar to their regular diet every day for 12 weeks lost 3.7 pounds. Including apple cider vinegar in your diet can help you lose body fat. Start with 1 teaspoon a day, diluted in water, and gradually work up to 1-2 tablespoons a day to minimize potential digestive discomfort.
Chilies
They are rich in antioxidants. One of them is capsaicin. It helps to achieve and maintain a healthy weight. This compound can also help you burn more calories and lose body fat. A large review of 20 studies concluded that capsaicin helps reduce appetite and can increase the number of calories you burn by about 50 a day. Consider including hot peppers in your menu or using hot red pepper powder to spice up your meals several times a week.
Chinese tea
Green tea is not allowed to oxidize much, but black tea is allowed to oxidize until it turns black. Chinese tea is somewhere in between, so it is partially oxidized. This tea contains caffeine and catechins. A review of several studies found that the combination of catechins and caffeine in tea increased calorie burning among an impressive 102 calories per day on average (which is 2 times more than green tea). Drinking a few cups of green tea, Chinese tea or a combination of both on a regular basis can promote fat loss and provide other health benefits.
Full-fat Greek yogurt
It is food for fat loss, a source of protein, potassium and calcium. Research shows that high-protein dairy products can increase fat loss, protect muscles during weight loss and help you feel full and satisfied. Also, yogurt, which contains probiotics, can help keep your gut healthy and can reduce the symptoms of irritable bowel syndrome, such as constipation and bloating.
Olive oil
It is considered to be the healthiest. Olive oil has been shown to lower triglycerides, raise HDL cholesterol and stimulate the release of GLP-1. Moreover, some studies show that olive oil can increase the rate of metabolism and promote fat loss.
Olive oil seems to reduce the risk of heart disease, promote a feeling of fullness and boost metabolism.
However, what some supplement manufacturers may offer, there is no safe magic pill to help you burn hundreds of extra calories a day.
However, there are a number foods and beverages for melting fatwhich can slightly boost your metabolism, in addition to providing other health benefits. Including a few of these in your daily diet can have effects that can eventually lead to fat loss and better overall health.
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