Some foods can reduce appetite, cravings and help you burn more.
Boosting your metabolic rate can help you lose body fat.
However, most “fat-burning” supplements on the market are either unsafe, ineffective or both. They can have vastly different effects on your hunger, hormones and the number of calories you burn.
Fortunately, several natural foods and beverages have been shown to increase your metabolism and promote fat loss.
Here are some healthy foods that help you burn fat.
Although a high intake of eggs raises the levels of “bad” LDL-cholesterol in some people, they are one of the best foods to eat if you need to lose weight. They are high in protein and fat, and are very satiating.
2. Leafy Greens
Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories. Numerous studies show that meals and diets with a low energy density make people eat fewer calories overall.
Leafy greens are also incredibly nutritious and very high in many vitamins, antioxidants and minerals, including calcium, which has been shown to aid fat burning in some studies.
3. 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.
4. Lean Beef and Chicken Breast
Meat has been unfairly demonized.
It has been blamed for various health problems despite a lack of good evidence to back up these negative claims.
Though processed meat is unhealthy, studies show that unprocessed red meat does not raise the risk of heart disease or diabetes.
According to two big review studies, red meat has only a very weak correlation with cancer in men and no correlation at all in women.
The truth is, meat is a weight-loss-friendly food because it’s high in protein.
5. Tuna
Tuna is another low-calorie, high-protein food.
It’s lean fish, meaning it’s low in fat.
Tuna is popular among bodybuilders and fitness models who’re on a cut, as it’s a great way to increase protein intake while keeping total calories and fat low.
If you’re trying to emphasize protein intake, make sure to choose tuna canned in water, not oil.
6. Avocados
While most fruits are high in carbs, avocados are loaded with healthy fats.
They’re particularly high in monounsaturated oleic acid, the same type of fat found in olive oil.
Despite being mostly fat, avocados also contain a lot of water and fiber, making them less energy-dense than you may think.
7. Nuts
Despite being high in fat, nuts are not as fattening as you would expect.
They’re an excellent snack, containing balanced amounts of protein, fiber and healthy fats.
Studies have shown that eating nuts can improve metabolic health and even promote weight loss.
First, it’s an excellent source of protein, potassium and calcium.
Research suggests that high-protein dairy products can boost fat loss, protect muscle during weight loss and help you feel full and satisfied.
9. Chili Peppers
Eating chili peppers may be useful on a weight loss diet.
They contain capsaicin, a substance which has been shown to reduce appetite and increase fat burning in some studies.
Compounds in cayenne pepper have been found to reduce inflammation, help control hunger and boost metabolic rate.
10. Chia Seeds
Chia Seeds are among the most nutritious foods on the planet.
They contain 12 grams of carbohydrates per ounce (28 grams), which is pretty high, but 11 of these grams are fiber.
This makes chia seeds a low-carb-friendly food and one of the best sources of fiber in the world.
It’s easy to find healthy foods to include on a weight loss diet.
These are mainly whole foods like fish, lean meat, vegetables, fruit, nuts, seeds and legumes.
Several processed foods, such as probiotic yogurt, extra-virgin olive oil and oatmeal are also excellent choices.
Along with moderation and regular exercise, eating these nutritious foods should pave your way to success and a healthier life.