Boosting your metabolic rate can help you lose body fat. However, most “fat-burning” supplements on the market are either unsafe, ineffective or both. Fortunately, several natural foods and beverages have been shown to increase your metabolism and promote fat loss.
Here are a few healthy foods that help you burn fat.
Fatty fish is delicious and incredibly good for you. Salmon, herring, sardines, mackerel and other oily fish contain omega-3 fatty acids, which have been shown to reduce inflammation and decrease heart disease risk. In addition, omega-3 fatty acids may help you lose body fat.
What’s more, fish is an excellent source of high-quality protein. Digesting protein leads to greater feelings of fullness and increases metabolic rate significantly more than digesting fat or carbs. To boost fat loss and protect heart health, include a minimum of 3.5 ounces of fatty fish in your diet at least twice a week.
MCT oil is made by extracting MCTs from coconut or palm oil. It is available online and at natural grocery stores. MCT stands for medium-chain triglycerides, which are a type of fat that’s metabolized differently than the long-chain fatty acids found in most foods. Due to their shorter length, MCTs are rapidly absorbed by the body and go straight to the liver, where they can be used immediately for energy or converted into ketones for use as an alternative fuel source.
Medium-chain triglycerides have been shown to increase metabolic rate in several studies. In addition, MCTs may reduce hunger and promote better retention of muscle mass during weight loss. Replacing some of the fat in your diet with 2 tablespoons of MCT oil per day may optimize fat burning.
Coffee is one of the most popular beverages worldwide. It’s a great source of caffeine, which can enhance mood and improve mental and physical performance. Moreover, it can help you burn fat.
To get the fat-burning benefits of caffeine without the potential side effects, such as anxiousness or insomnia, aim for 100–400 mg per day. This is the amount found in about 1–4 cups of coffee, depending on its strength. Coffee contains caffeine, which has been shown to improve mental and physical performance, in addition to boosting metabolism.
Eggs are a nutritional powerhouse. Although egg yolks used to be avoided due to their high cholesterol content, whole eggs have actually been shown to help protect heart health in those at increased risk of disease. Additionally, eggs are a killer weight loss food.
Studies have shown that egg-based breakfasts reduce hunger and promote feelings of fullness for several hours in overweight and obese individuals. Eggs are also a great source of high-quality protein, which increases metabolic rate by about 20–35% for several hours after eating, based on several studies.
In fact, one of the reasons eggs are so filling may be due to the boost in calorie burning that occurs during protein digestion. Eating three eggs several times a week can help you burn fat while keeping you full and satisfied.
So, include these natural fat burner foods in your diet and boost your weight loss.