What we eat mostly determines whether we will be able to lose weight or not. If we do not pick the right diet, we will continue to struggle regardless of how much time we spend on a diet plan.
It may sound counterintuitive but it is also possible to eat foods that burn fat. Yes, there are foods created by nature which you can eat and still lose weight.
These fat burning foods improve metabolism which means our bodies burn more foods, at times even when we are resting.
These effective thermogenic foods must make their way to your dinner plates if you want to lose weight because they will kick-start your weight loss by reducing your cravings and burning calories while you chew these foods or in digestion process.
Qualities of fat burning foods:
So how to stop these foods that burn fats? Here are three qualities that you should look for in food for qualifying it as a food that can help shed belly fat.
No blood sugar spikes
Fat burning foods like vegetables do not cause immediate spikes in the blood sugar. Simple carbohydrates like bakery, confectionary, sugars and white flour are digested quickly which leads to overload of blood sugar. The excess sugar is then stored as fat.
Therefore, carbs should come from whole grain based foods involving as little processing as possible. Processing of foods not only makes them trigger high blood sugar but also removes the majority of essential nutrients.
Keep satiated for longer
If you crave food again within an hour of eating, it means you are eating foods that have low satiating factor. And the reason is again the fact that fat burning foods like proteins and fats take a lot longer than simple carbs to digest, thus giving you a feeling of being full for longer. If you are hungry all the time, obesity will most likely follow you around and ultimately get hold you.
Foods that have high fiber content are also good at keeping you from feeling hungry for longer. And other benefits of fiber are good cholesterol readings and healthy gut.
It might also sound naive but eating healthy fats also keep you fuller for longer. Surprisingly certain types of fats qualify as fat burning foods. For example, foods that are rich in Omega 3 fatty acids are not only going to take more time to digest but also these healthy fats provide protective effects for heart health.
Increase metabolism rate
While metabolism is thought to be cast in iron genetically. Most people think that it is not possible to change the metabolism with which you are born.
However, certain fat burning foods can actually speed up metabolism which leads to burning more calories and fat loss.
In fact, there are certain foods which are called negative calorie foods because the amount of calories that our bodies need to spend to digest these foods are more than the calories they provide. This is called thermogenic effect of food and some fat burning foods have high thermogenic effect.
Which Foods Help Burn Fat
Avocado is mostly fats and one of the best fats on planet. A 2019 study published in the Nutrients journal has reported positive effect of eating avocados with weight loss. Another study published in the Nutrition journal has found that people who ate half avocado at lunch reported 40 percent reduce appetite. So add this amazing fat to your fat loss diet.
- Chili Peppers
Chilies are at top of the list of natural food burners. They have an antioxidant called capsaicin which helps with weight loss by promoting fullness and helping you eat less. Studies have shown that by adding chili to your diet, you can expect to increase your calorie expenditure by 50 calories per day.
- Green Tea
Improve your metabolism by having a few cups of green tea each day. Green tea is an excellent source of epigallocatechin gallate (EGCG), which is an antioxidant that has been linked with loss of belly fat and fat burning. In a research study, green tea has been shown to increase fat burning by 17 percent.
- Oolong Tea
This is not as popular as green tea but a study published in Journal of Medical Investigation revealed that Oolong tea’s effect on energy expenditure is doubler than that of green tea. It has also been observed that drinks with catechins and caffeine, and Oolong tea has both, can increase calorie burning by up to 100 calories every every day. 1
Any fat burning diet must include grapefruit. If you eat one grapefruit before a meal, it not only helps you eat less but you because of the low calorie imprint and high fiber content, you will lose weight on autopilot.
It helps maintain blood sugar levels and keeps you full for longer. Though not in the list of foods that burn belly fat, but it is definitely an appetite suppressant which offsets your calorie intake and helps with calorie deficit.
Another super food that helps with appetite control and should be included in a fat burning diet. It has conjugated linoleic acid which has been linked with weight loss and fat burning in obese people.
Choose Greek yogurt because it is full of nutrients like protein, potassium and calcium. Researchers at University of Tuft have concluded that people who eat 18 ounces (0.68 kg) of Greek yogurt every day can expect to lose 81 percent more belly fat than those who don’t.
- Olive Oil
Not only olive oil is one the healthiest foods on earth but also its use can boost metabolic rate and promote fat loss. A study published in the British Journal of Nutrition has found that olive oil increases calorie consumption for several hours after consumption.
- Oily Fish
Fish like Salmon contain healthy fats and protein, both of which help build muscle mass and suppress appetite. This increases resting metabolism rate and our bodies burn more fat at rest.
Yes this aromatic drink is also one of the natural fat burners. A study in American Journal of Clinical Nutrition has shown that you can lost up to 150 more calories a day if you take 100 mg coffee every 12 hours. Other studies have also found that coffee increases metabolic rate by up to 13 percent.
Eggs are perfect example of a balanced diet. Their protein keeps you full for long and body has to work harder (read burn calories) to digest proteins than in case carbs. This is the reason that proteins can increase metabolism rate by up to 35 percent. Therefore, do not forget to add protein to your go to list of fat burning foods.
How to Add Fat-Burning Foods to Diet
There are endless possibilities. For example you can eat salmon with vegetables. Or eat eggs for breakfast.
If you are a vegetarian, you can eat those proteins which are plant based like legumes and split peas.
Eating fat-burning snacks like nuts also help with satisfying hunger and appetite control.
It is your choice to pick which foods you want to try out of all the foods that burn belly fat. But if you are serious about weight loss, these should be part of your diet. And don’t forget to include regular physical activity in your lifestyle to burn fat and lose weight.
Don’t expect these foods to bring quick fat loss without other lifestyle modifications, especially engaging in physical activity.