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.
Probiotic-Rich Food
If you’re still unsure about kombucha, you might want to give the probiotic tea another try—if only for its fat-burning potential. “The probiotics in fermented food, such as kimchi and unsweetened kefir or yogurt, facilitate your digestive system's ability to break food down better, meaning you get more nutrients out of the other foods you eat, which leads to better satiety,”
Fatty Fish
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.
In a six-week controlled study in 44 adults, those who took fish oil supplements lost an average of 1.1 pounds (0.5 kilograms) of fat and experienced a drop in cortisol, a stress hormone that’s associated with fat storage.
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 (100 grams) of fatty fish in your diet at least twice a week.
Coffee
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.
In a small study including nine people, those who took caffeine an hour before exercise burned nearly twice as much fat and were able to exercise 17% longer than the non-caffeine group.
Research has shown that caffeine increases metabolic rate by an impressive 3–13%, depending on the amount consumed and individual response.
In one study, people took 100 mg of caffeine every two hours for 12 hours. Lean adults burned an average of 150 extra calories and formerly obese adults burned 79 extra calories during the study time period.
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.
Avocados
Similarly, the good fat in avocado is magnesium. Magnesium is crucial for healthy weight loss because it activates hundreds of enzymes that control digestion, absorption, and the utilization of proteins, fats and carbohydrates,” she says. “Magnesium is also necessary for insulin to open cell membranes for glucose, so as to keep blood sugar in balance, which is vital to weight loss. When blood sugar is unbalanced, the excess glucose gets stored as fat.
Eggs
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.
In a controlled eight-week study in 21 men, those who ate three eggs for breakfast consumed 400 fewer calories per day and had a 16% greater reduction in body fat, compared to the group who ate a bagel breakfast.
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.
Whey Protein
Whey protein is pretty impressive.
It’s been shown to promote muscle growth when combined with exercise and may help preserve muscle during weight loss.
In addition, whey protein seems to be even more effective at suppressing appetite than other protein sources.
This is because it stimulates the release of “fullness hormones,” such as PYY and GLP-1, to a greater extent.
One study had 22 men consume different protein drinks on four separate days. They experienced significantly lower hunger levels and ate fewer calories at the next meal after drinking the whey protein drink, compared to the other protein drinks.
Moreover, whey appears to boost fat burning and promote weight loss in lean people and those who are overweight or obese.
In one study of 23 healthy adults, a whey protein meal was found to increase metabolic rate and fat burning more 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.
Nuts and Seeds
Also high in magnesium, raw nuts and seeds, such as almonds, pecans and pumpkin seeds, contain healthy fats that may reduce belly fat. “They are also a great source of inflammation-fighting, essential fatty acids, including Omega 3s and monounsaturated fats
These healthy fats also provide antioxidants, which both fight and repair the damage that inflammation causes.” Cox adds that you should reach for flaxseeds, in particular, because they are "high in fiber and rich in mucilage, a slimy, gum-like substance that expands when in contact with water, creating fullness and satiety.
Citrus Fruits
Oranges are known for their immune-boosting Vitamin C—but have you considered the metabolic benefits of the low-calorie snack? “Citrus fruits alkalize the body, which is key to promoting fat loss and boosting overall health,” says Rosen. “High in soluble fiber, oranges help keep your gut bacteria healthy, reduce your appetite and help eliminate fat.” But they’re not the only ones to get the job done: “Grapefruit is just as delicious, and enzymes found in the fruit help your body break down sugar
Green Tea
Green tea is truly one of the only natural fat-burning drinks available to the consumer. The high amount of EGCG—epigallocatechin gallate—triggers enzymes that get fat cells to release their stored fat and increase the amount of fat used for energy.
Green tea also enhances the liver’s fat-burning capabilities and thermogenesis, a heat-producing process in the body. It is alkaline forming, which equals clearer skin, more energy and faster weight loss. Matcha green tea contains 137 times more antioxidants than regular green tea.
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