12 Foods to Help You Burn Fat
Certain foods, due to their components, allow us to speed up our metabolism, reduce abdominal fat, or simply increase the feeling of satiety in our body. Fat is not the great enemy of our body. There are several reasons not to completely banish them from our diet. It supplies good energy to our body, keeps us warm, protects our organs, and provides certain essential fatty acids for our body. But consuming them in excess and, above all, abusing saturated fats can make us gain weight and lead to health problems.
Specifically, one of the first alerts that you should take into account is the circumference of your waist, since it can be an indicator that something is not right. Central or abdominal obesity has been associated with hypertension, type 2 diabetes, or heart disease. There is even evidence that having more abdominal fat is related to lower cognitive performance.
To lose weight and burn fat, the best option is to eat a healthy diet and exercise. That is, control our calorie intake and induce our body to burn energy and, with it, fat. Of course, some foods can help us with this purpose. It is not about magic foods that will allow us to lose weight without any effort, since these do not exist. But there are a number of products that can go some way toward facilitating the fat loss process.
Thus, due to their composition, they allow us to speed up our metabolism and thus burn calories, help reduce abdominal fat, or simply increase the feeling of satiety, thereby allowing us to consume fewer calories.
12 Healthy Foods That Help You Burn Fat
We have listed these 12 foods that will help you stay in shape by burning your body fat, according to scientific research:
1. Cayenne pepper
Cayenne pepper can be a good ally to control our weight, as several studies show. According to research published in 2008, cayenne helps our body burn fat. This is due to one of its components, capsaicin, which promotes abdominal fat loss by enhancing the body’s ability to convert food into energy.
Also, according to another study produced by Canadian researchers, cayenne can serve as a natural appetite suppressant. According to the tests carried out, those patients who had breakfasts that included this food saw their appetite decrease, and they ingested less protein and fat in the subsequent meal.
In 2009, an investigation of Japanese patients concluded that vinegar can help us lose abdominal fat.
For the study purpose, the patients were divided into 3 different groups. For 12 weeks, two of the groups drank a drink that contained different levels of vinegar in its composition, while the third group took a placebo.
The results found that the patients who had been consuming vinegar had lower weight, lower waist circumferences, and lower blood triglyceride levels than those who drank the placebo.
Almonds are usually recommended as a healthy food to eat between meals to avoid gaining weight. And it seems that these nuts can contribute to fat loss.
An investigation in 2003 found that those patients who had followed a low-calorie diet supplemented with a daily intake of almonds showed greater weight loss, a greater reduction in waist circumference, and a greater decrease in body mass index than those who had followed a diet based on complex carbohydrates.
In addition, another study carried out in 2015 indicated that the daily consumption of almonds as part of a healthy diet could help reduce abdominal fat.
4. Fruits of the forest
On numerous occasions, the benefits of blueberries for health have been discussed as powerful antioxidants. In addition to this, blueberries could also be beneficial in combating the formation of fat cells. In a preliminary study on mice, animals with higher levels of blueberry polyphenols were found to have lipids reduced by up to 73%.
Another study also on mice discovered in 2011 that those animals that had consumed blackberry water extract showed a reduction in their weight as well as in liver lipids, which could help protect the liver from possible diseases.
Spinach is a leafy green vegetable that is low in calories and rich in nutrients. The high fiber content of spinach can promote feelings of fullness, reduce calorie intake, and aid in weight management.
As demonstrated by a group of Swedish researchers in 2015, thylakoids seem to help reduce appetite, increasing the feeling of satiety. Thylakoids are found in the membranes of green plants, such as spinach.
The study was based on two groups of women with obesity. While one of them received a thylakoid supplement based on spinach extract at breakfast, another group received a placebo.
According to the conclusions obtained, the patients who took the thylakoid supplement showed less appetite and a greater feeling of satiety during the rest of the day than those who had taken the placebo.
6. Mediterranean diet
In 2007, a study published in the Journal of the American Diabetes Association found that the Mediterranean diet could help prevent the distribution of fat around the belly.
The researchers found that an isocaloric diet rich in monounsaturated fats prevented central fat redistribution. For the study, they used eleven obese volunteers with type 2 diabetes and abdominal fat deposits who followed three different types of diets for 28 days.
Those who followed a diet rich in monounsaturated fats (had 200 ml of skimmed milk, 50 grams of bread, and 27 grams of olive oil for breakfast) showed a greater decrease in accumulated fat in the abdominal area compared to those who followed diets rich in carbohydrates.
7. Oats and other whole grains
Carbohydrates are often misunderstood, and there is a general idea that they should be eliminated from our diet when we want to lose weight. But the truth is that carbohydrates are not only an essential source of energy for our body but must also be included as part of a healthy diet. According to science, a certain type of carbohydrate could even help reduce belly fat.
And it is that, as discovered by an investigation published in The American Journal of Clinical Nutrition, Regularly eating whole grains helps distribute body fat, preventing its abdominal accumulation.
According to the results obtained, the people studied who consumed several daily servings of whole grains (oatmeal, brown rice, couscous, or bulgur, among others) had a lower percentage of abdominal fat than those who ate the same calories but with processed carbohydrates.
Eggs are rich in high-quality protein and contain essential amino acids that support muscle growth and maintenance. This protein content has been associated with increased satiety, reduced appetite, and improved metabolic function, which may contribute to weight management and fat loss. Additionally, eggs are a good source of vitamins, minerals, and healthy fats, making them a nutrient-dense food choice. Some studies suggest that incorporating eggs into a calorie-controlled diet can lead to greater fat loss and improved body composition compared to other breakfast options.
This was suggested by a study published in Nutrition Research, which found that patients who ate eggs for breakfast showed less kilocalorie intake during the day and less appetite during the following 24 hours than those who ate a bagel for breakfast.
9. Beans and other foods with soluble fiber
In 2012, a study published in the Journal of the American Association for the Study of Obesity provided insights into how soluble fiber may affect weight gain, specifically in relation to abdominal fat.
According to the conclusions obtained from the groups of women analyzed, the researchers found that for each 10 grams of soluble fiber consumed, the rate of accumulation of abdominal fat decreased by 3.73% during the 5-year follow-up of the study.
Soluble fiber can be found in foods like beans, lentils, and some fruits and vegetables.
10. The cinnamon
It is well known that cinnamon has powerful aphrodisiac effects. But perhaps you did not know that this spice can also help when it comes to raising your metabolism by contributing to caloric burning.
Well, according to a team of Japanese researchers who studied the effect of cinnamon on abdominal fat, there are indications for it. Of course, the study was carried out on mice.
But according to their conclusions, those animals that were consuming a daily serving of cinnamaldehyde, a component of cinnamon, reduced their abdominal fat, while those animals that did not eat the spice did not show such a reduction.
11. White tea
If you are one of those who drink infusions, you may be interested to know that white tea could be an ally in terms of controlling your fat.
White tea has been suggested to potentially aid in burning body fat, according to some scientific studies. Being minimally processed, white tea retains higher levels of beneficial compounds compared to other teas. One such compound is catechins, which are antioxidants known to enhance fat oxidation and boost metabolism. These catechins may facilitate the breakdown of stored fat, aiding in weight loss efforts. Additionally, although white tea contains lower amounts of caffeine compared to green or black tea, the presence of caffeine can still contribute to increased energy expenditure and fat burning.
Some studies indicate that white tea may stimulate thermogenesis, the generation of heat in the body, potentially leading to greater calorie burning and supporting fat loss. However, further research is needed to fully understand the extent of white tea’s fat-burning properties and its specific mechanisms. Incorporating white tea into a well-rounded, healthy lifestyle can potentially complement weight management and fat loss goals.
12. Green Tea
Green tea is a powerful antioxidant due to its high amount of catechins, which increase caloric expenditure in the body. In this sense, several studies have outlined the idea that the consumption of green tea can have a positive impact on the body’s metabolism, helping to burn fat.
Thus, in 1999, a study published in The American Journal of Clinical Nutrition concluded that green tea has thermogenic properties and therefore “promotes the oxidation of fats”.
In 2009, a new investigation was carried out on the effects of green tea on weight loss and fat distribution. For the study, two groups were followed for 12 weeks: one group drank a daily drink with caffeine and catechins from green tea, and another group drank a drink without catechins.
Both groups of participants were required to engage in around 180 minutes of moderate exercise per week. The results showed that the patients who had ingested the drink with catechins showed greater weight loss and a more significant reduction in abdominal fat.
It should be remembered that despite these conclusions, it is not advisable to exceed the intake of green tea or the consumption of catechins (elements that can be found as part of dietary supplements).
According to the European Agency for Food Health (EFSA), the consumption of catechins above 800 milligrams per day could cause damage to the body.
Including foods like cayenne pepper, vinegar, almonds, berries, spinach, whole grains, eggs, etc., into your diet aids in body fat burning and weight management. These foods offer various benefits, such as boosting metabolism, increasing satiety, reducing inflammation, and enhancing fat oxidation. However, it’s important to remember that individual results may vary, and a comprehensive approach to healthy living, including regular exercise and a balanced diet, is essential for sustainable weight loss and overall well-being.