Obesity has become a lot more frequent these days. It is very common in the US and is a huge issue causing various diseases, mainly type 2 diabetes, increased risk of certain cancers, and coronary artery disease. The total obesity prevalence in the US has reached 42.4%. High metabolic rates help to lose fat quickly. Luckily, numerous natural foods and beverages have been proven to boost metabolism which leads to fat loss. Therefore, if you want to lose weight feel secure about your body, and look fit, here are 8 healthy foods that would help you burn fat. If you are also exploring how to reduce belly fat and what the best foods to burn belly fat then this article will surely help you, stay with this page till last.
8 Foods That Burn Belly Fat
The top 8 foods to burn belly fat are:
Fatty Fish
There are many health benefits of eating meat, especially fish such as salmon, sardines, herring, mackerel, etc., which contain omega-3 fatty acids that decrease the risk of heart disease and inflammation. Additionally, they also help to lose body fat.
Research showed that 44 adults who consumed fish oil supplements for 6 weeks lost an average of about 1.1 pounds of fat and decreased levels of cortisol (a stress hormone related to fat storage).
Fish is also a source of high-quality protein. Eating protein-rich foods makes us feel fuller for longer and increases the metabolic rate of the body. Consuming 3 ounces of fatty fish per week is recommended for better results.
Coffee
Coffee is one of the most popular beverages available worldwide. Its caffeine content improves physical and mental performance and enhances mood. A small research with nine individuals showed that the one who took caffeine before a workout burned twice their fat and exercised 17% longer as compared to the non-caffeine group.
Studies have proven that caffeine boosts metabolic rate by 3-13% depending on the amount consumed by the person. To get results without any potential side effects, it is not recommended to consume more than 400 mg per day. Few individuals are more sensitive to caffeine and must limit their intake.
MCT oil
MCT oil (medium-chain triglycerides oil) is made by extracting MCT from palm oil. It can be found and bought from any online or natural grocery store. They are easily absorbed by the body and are directly stored in the liver, where they can be used for energy and converted into ketones.
Numerous researches have proven MCT to boost metabolic rates in the body. Research showed that 15-20 grams of MCT per day increased metabolism by 5% in men. Which means that they burned an extra 110 calories each day.
It also reduces hunger and helps retain muscle mass while losing weight. It may be beneficial to replace some fat in your diet with MCT oil.
Eggs
Even though egg yolks are avoided due to their high cholesterol content, they are still linked with a lower risk of heart disease according to research. Eggs are a nutritional powerhouse and may help in weight loss.
Researches prove that having eggs for breakfast may reduce hunger and make you feel fuller for a long period, especially in obese people. In a study, 21 men who ate 1000 calories less than normal each day, and those who ate three eggs for breakfast had about 15% more reduction in body fat.
Eating eggs daily can help individuals burn belly fat. They boost calorie calorie-burning process and are, therefore, so filling.
Whey Protein
Whey Protein promotes muscle growth when combined with a workout to preserve muscle while losing weight. Additionally, it helps suppress appetite and makes us feel fuller for longer as it stimulates the release of fullness hormones namely, GLP-1 and PYY.
Whey boosts fat burning and helps in weight loss in overweight people. In research on 23 adults, it was found that whey increased the metabolism and fat-burning of the body more than soy or casein protein meal.
You can take whey protein shakes before and after a workout to help your body lose weight while preserving muscle mass.
Green Tea
Green Tea helps reduce the risk of developing certain types of cancer and heart-related diseases. It consists of EGCG (epigallocatechin gallate) which is an antioxidant that helps burn belly fat.
Research on 12 men showed that fat burning increased by 17% for those who consumed green tea extracts. However, few studies showed that green tea had no effects on metabolism.
The outcomes of green tea vary from person to person depending on the amount consumed by the individual. It is advised not to drink more than 4 cups of green tea daily for health benefits.
Chilli peppers
They consist of powerful antioxidants which help reduce inflammation and protect the cells from damage. Additionally, studies say that an antioxidant found in chili peppers called capsaicin may help to attain and maintain a healthy weight.
It makes us feel fuller for longer and prevents overeating. It also helps to burn more calories and lose belly fat. In research where 19 adults were given 25% less than usual calories, the antioxidant capsaicin was found to counteract the slowdown of metabolism that occurs with less calorie intake.
Try eating chili peppers to spice up your meals several times a week.
Olive Oil
It is the healthiest oil in the world. It increases HDL cholesterol and stimulates the release of GLP-1 which makes us feel full. Olive oil also boosts metabolism and helps in fat loss.
Research proves that including olive oil in meals increases the number of calories burned. Drizzle a few tablespoons of olive oil in the salad or use it to cook food daily for better results.
Conclusion
One thing you must keep in mind while trying to lose weight or burn belly fat is that there is no magic pill to do so. It takes time, discipline, and a proper lifestyle to lose weight.
Several foods or beverages might help you increase your metabolism and provide other benefits too. Including the above-mentioned foods in your diet may help you to lose belly fat and improve overall health.