Top 10 Fat Burning Food and Drinks
Aside from practicing an active lifestyle by regularly working out, there are also several natural foods that can help your body burn fats easily and we know them by the term popular “fat-burning foods”. These particular foods usually refer to those that contain natural and beneficial components that help the body boost its metabolism, reducing appetite naturally leading to weight loss.
Technically speaking, all foods that enter the human body stimulate the metabolism, that’s just how our metabolism works. But if you’re aiming for a certain body shape or just want to jumpstart your fitness journey, you might want to incorporate these foods in your daily diet.
1. Coconut oil
Coconut oil is not a new name you’ll hear when talking about weight loss and fat-burning foods. Considered as a miracle ingredient by many, coconut oil is being added to many different products from food and supplements to skincare and makeup. It is also a popular ingredient to many different kinds of dishes, desserts, and the infamous bulletproof coffee which is marketed towards the healthy living community.
Consists of 47.5% lauric acid and less than 8% capric, caprylic, and caproic acids, Coconut oil has been shown to have so many positive effects on our body. Aside from it being beneficial for heart and brain health and the skin, research has shown that coconut oil may curb hunger and may be even more effective as a natural appetite suppressant than low fat meals. According to the president of the Coconut Research Center, Bruce Fife, the fat found in coconut oil can help your body burn fat, because the saturated fat found in coconut oil is made of different fatty acids than what's found in other oils, like canola or avocado.
2. Green tea
Green tea is widely known for its powerful antioxidant and nutritional properties mainly because of its major component called catechin, a type of flavonoid that has been proven to help speed up metabolism and break down excess fat. Some studies have also suggested that green tea’s flavonoids and caffeine content can help increase one’s energy, fat oxidation, and even improve insulin activity. Suggested intake per day is 2-3 cups if you’re targeting weight loss. Although the slimming effect of green tea can’t always be a be-all and end-all solution for everyone because results would still depend on one’s lifestyle and body and health conditions, including green tea in your daily diet wouldn’t hurt! One thing is for sure, your overall wellness would still benefit from it because green tea is one of the healthier choices for a beverage!
Just like green tea, coffee contains quite a lot of caffeine, making it one of the most popular drinks that experts find useful for boosting one’s metabolism. A 6-month long study authored by Derrick Johnston Alperet, Ph D. in which they thoroughly observed the impact of drinking coffee among 126 overweight Asian men and women led to an unexpected discovery. The study was first conducted with a goal to find out coffee’s effect on insulin sensitivity for type 2 diabetes among the participants it eventually led to a surprising conclusion: drinking 4 cups of coffee daily within a span of 24 weeks helped the participants lose nearly 4% of their overall body fat.
"We were indeed surprised by the observed weight loss that was specifically due to fat mass loss among coffee drinkers," said study author Derrick Johnston Alperet who is also a postdoctoral fellow in the Department of Nutrition at the Harvard T.H. Chan School of Public Health.
Although coffee is not an instant miracle solution to completely burn body fats, there are certain coffee drinks that are specifically formulated to provide such effects that are not only beneficial for weight loss, but also for the body’s overall health - MsKinny coffee makes these all possible.
When it comes to slimming coffee, a lot of people are also concern about side effects like migraine, diarrhoea, feeling nauseous due to unsafe ingredients inside.
MsKinny products are plant based and made with 100% safe ingredients. Containing only all natural and safe ingredients like Guarana, L-Carnitine, Coconut oil, and L- Glutamine, MsKinny has been proven to increase metabolism and aid weight loss. MsKinny coffee is also available in different seasonal flavours like mint latte and strawberry candy latte, and even cocoa blocker for non-coffee drinkers.
4. Apple Cider Vinegar
Despite the distinct off-putting odour, apple cider vinegar has become a popular staple in many people’s lifestyle because of its various health and even skin beneficial effects. Apple cider vinegar is considered by many as a miracle ingredient - it is famous for its deemed healing and detoxification properties. Aside from these, some studies have proved apple cider vinegar’s effectiveness on weight reduction and appetite suppression.
One study performed at the Department of Applied Nutrition and Food Chemistry, Lund University, Sweden in 1998 has shown that the presence of vinegar in one’s daily diet leads to lower blood sugar, lower insulin levels, and a longer-lasting feeling of fullness. Fun fact: The term “Apple cider vinegar weight loss diet” was one of the fastest-rising health topic searches for Google in 2017.
5. Chili Peppers
If you’re a fan of spicy meals, you have probably heard about this several times - chili peppers are infamous for their fat-burning properties and effects. A more simple explanation to this is when we eat spicy foods, our body’s temperature rises prompting it to undergo a cooling process, which causes our body to burn calories. Many studies on the efficacy of capsaicin, a major active compound found in chili peppers, have emerged with favourable results since the increasing obesity concerns worldwide. One study conducted in 2014 investigated the effects of capsaicin on appetite profile and ad libitum energy intake in relation to energy balance. With seven women and eight men as subjects, the study proved that the consumption of red pepper with every meal helps to increase feelings of fullness and curb cravings. Suffice to say, including something spicy in your daily diet can really help you shed some weight!
Blueberries can vanish belly fat? How true is this?
This small but terrible fruit has been known as a great source of fiber without the extra calories thus its popularity in hearty breakfast and dessert menus. Its healthy benefits range from improving mental health, hearth health, and skin health. There are also claims that these fruits can vanish abdominal fats, the kinds that are linked to heart disease and diabetes. Some findings also suggest that Blueberries can help control fat-burning and storage, improve glucose and insulin control levels.
Including a handful of blueberries in your low-fat daily diet is one delicious way to lower triglycerides and improve blood sugar levels.
7. Greek Yogurt
Some people have been eliminating dairy products in their diet considering its calorie count, but guess what, this particular dairy product might make you reconsider. Ever heard of the yogurt diet? This popular creamy dessert and snack has been associated with weight loss because of its protein and calcium-rich compounds that help speed up metabolism.
A research study submitted by Michael Zemel, Ph.D., professor of nutrition at the University of Tennessee has shown that people who consumed three servings of fat-free yogurt daily as part of a low-calorie diet plan dropped 22% more weight and 61% more body fat compared to others who simply reduced calories. Yogurt eaters also lost 81% more fat in the stomach area than non-yogurt eaters.
"Not only did yogurt help the study participants lose more weight--the average weight loss was 14 pounds--they were about twice as effective at maintaining lean muscle mass," Zemel said. "This is a critical issue when dieting -- you want to lose fat, not muscle. Muscle helps burn calories, but it is often compromised during weight loss."
Deemed as the “Mother of all Grains,” Quinoa is one of the most popular healthy foods worldwide. The name is easily linked to healthy diet plans and has been recommended by nutritionists for those who are seeking a plant-based diet. Quinoa is a grain crop that is grown for its edible seeds, it is gluten-free, high in fiber and protein, and contains many essential vitamins like calcium, iron, and potassium.
Aside from the fact that it has many beneficial effects on the body, it is also very easy to incorporate in your daily diet. Try substituting quinoa for your usual white or brown rice, add some red hot chili pepper for an extra spicy boos!
9. Oily fish
When scientists discovered that the omega-3 fats found in fish oil turn ‘bad’ fat cells into healthy ones that burn calories, the demand for fish oil capsules and supplements have escalated in the global market. A study conducted by Teruo Kawada of Kyoto University found that fish oil can melt away fats. “We knew from previous research that fish oil has tremendous health benefits, including the prevention of fat accumulation. We tested whether fish oil and a rise in beige cells was related, ” Kawada said.
Stock up on fishes like salmon, tuna, mackerel, herring, pilchards and sardines for delicious and savoury fish meat recipes that you can do at home!
If you haven’t added nuts in your diet plan, now is the time to do so. Nuts contain beneficial nutrients such as fibre, protein, healthy fats, vitamins and minerals that are essential when you want to shed extra weight and burn belly fat. Munch on almonds, pistachios, cashew nuts, and walnuts for a delightful snack. You may also try adding them in your breakfast bowls and desserts to enjoy them more if you have a sweet tooth.
Although there have been several claims of these foods being helpful for fat burn, experts still suggest an active lifestyle coupled with a regulated diet as the best methods to achieve and maintain a fit and healthy body.
Sources: medicalnewstoday.com, healthline.com, womansday.com, medicalnewstoday.com, webmd.com, healthywomen.org, health.harvard.edu, greatist.com, pubmed.ncbi.nlm.nih.gov, pubmed.ncbi.nlm.nih.gov, webmd.com, driscolls.com, healthline.com, businesswire.com, healthline.com, ndtv.com