36 Foods That Burn Fat, Boost Metabolism & Slim Your Waistline (2023)

Physical activity is important to keep your body healthy, but diet is the key factor in losing weight and it should include plenty of foods that help you in this process, such as: B. fat-burning foods. These foods don't actually burn fat from your body. Their secret is that they help you control your weight by improving your metabolism and digestion, satisfying your taste buds and filling you up so you don't feel hungry all the time and look for unhealthy snacks.

Fat Burning Foods

High-fiber foods support your digestive system

One study found that high-fiber foods lead to weight loss. This applies in particular to people who stick to a few standard foods and do not eat a varied diet. The researchers were interested in whether increasing just one nutrient in a person's diet would lead to weight loss.

The attempt was successful. The researchers discovered that the participants who simply added more high-fiber foods to their diets lost 2.1 kg, or more than 4.5 lbs, in weight in 12 months. Unless you plan to drastically change your diet, increasing your fiber intake may help you lose more weight without changing anything else.

6 High Fiber Foods (+ Bonus Recipes)

The good thing about fiber is that you can get it from any fruit, so eating a few bananas, apples, and berries will get the job done without much effort. For a quick high-fiber treat, snack on a passion fruit, add some avocado to your salad or toast, or sip on a raspberry smoothie.

Low glycemic foods lower blood sugar

Processed and refined foodssuch as white bread and white rice can spike and even cause your blood sugar to spikeTyp 2 Diabetes, as researchers discovered. Whole foods like vegetables, fruits, and grains tend to be below glycemic foods, meaning they help keep your blood sugar levels down. High-glycemic foods convert carbohydrates into glucose more quickly than low-glycemic foods, which are digested more slowly.

A study has proven that foods with a low glycemic index are good for weight loss and for controlling glucose and insulin metabolism. The participants followed three different types of diets for 6 months: a low-carbohydrate and high-glycemic diet, a low-carbohydrate and low-glycemic diet, and a low-fat and high-glycemic diet. The group on the low-glycemic diet lost the most weight and also had greater decreases in fasting insulin and higher insulin sensitivity than the other groups.

7 Low GI Snack Ideas

Even if you're good at preparing whole food meals, sometimes you might want to eat something because you don't have time to prepare a proper meal. It's easy to fall into the trap of eating a packaged sugary snack because of the convenience, but you can do ithealthy snackswhich are quick, easy and most importantly, don't spike your blood sugar.

Chop some veggies like baby carrots, broccoli, and celery and dip them in hummus or baba ghanoush. Snack on some unsalted cashews or almonds or any other nut you like. You can even make a sandwich with your favorite veggies and whole wheat bread. Keep a list of snacks you like so you always have them in your kitchen and have ideas when you don't know what to eat.

Foods high in satiety fight overeating

Hunger and satiety play a crucial role in thisweight loss.Eating less can help you lose some weight quickly, but eating less makes you hungrier and causes you to overeat and gain more weight. Postponing meals is not an effective or long-term solutionweight management. Eating that fills you up can successfully help you lose weight because when you satisfy your hunger, you don't overeat.

A study found that some foods can make you more full than other foods. For example, potatoes are a filling food because they keep you full longer than donuts, which are a low-saturation food. Participants in this study ate different types of foods, including pastries, snack foods, breakfast cereals, high-protein and high-carbohydrate foods, and fruit, and rated their feelings of fullness from extremely hungry to extremely full. Pastries were the least satisfying food in terms of satiety, while fruit had the highest satiety score.

6 Filling Foods

That's good news, because fruit is an easy snack and suitable for any time of the day. They are also versatile and you can eat them in many ways, including inSmoothies, fruit salads and Evenice cream. Fruit is also one of the highest fiber foods, so that's an added bonus. Other ingredients with a high satiety index include potatoes, eggs, beans and lentils, and plain popcorn.

Low calorie whole foods

Researchers studied more than 200 obese participants who were enrolled in a year-long weight loss program. The participants ate a low-calorie diet for 12 weeks and then attempted to maintain their weight for 40 weeks. By the end of the year, participants not only lost weight, but improved their glucose metabolism, triglycerides, and cholesterol levels.

caloriesare not the only factor that decides about weight loss and weight management, but they should be considered. If you eat high-calorie foods and don't exercise every day, it's possible that you'll gain weight, even if you eat a healthy, nutritious diet. You don't have to starve to lose weight; The trick is to eliminate processed and refined foods from your diet and eat a variety of low-calorie, whole foods. Plants are typically low-calorie foods, allowing you to eat fewer calories while feeling full.

11 low calorie snack ideas

Opt for low-calorie fruits and vegetables that are high in water and fiber, such as kale, cucumber, watermelon, and grapefruit. Add beans and lentils to your stews as they are a great source of protein and are filling. Have oatmeal for breakfast and plain popcorn for a snack because it's so low in calories that you can eat it until you're full. Use apple cider vinegar, lemon juice, or hot sauce as a condiment or as a salad dressing to flavor your food without the added calories.

Fat burning foods with unique properties

Pine oil suppresses appetite

Some foods are reported to have properties that can suppress your appetite. Pine oil, which is made from pine nuts, is said to be an appetite suppressant. In one study, a Korean pine nut oil product was tested to see if pine nut oil could actually suppress appetite. The researchers recruited 42 overweight women and gave one group pine oil and another group olive oil 30 minutes before both groups had a buffet lunch where they ate anything and as much as they wanted.

The study concluded that pine nut oil suppressed appetite by 9% because the women in the pine oil group ate less food than the olive oil group. The explanation could be that pine oil increases the release of cholecystokinin, a hormone responsible for digesting fat and protein, and glucagon-likepeptide-1, another digestive hormone that increases and promotes insulin sensitivityslower digestion.

You can use pine oil in cooking, but you can also just eat pine nuts, add them to your salad, and even add them to recipes like this amazing vegetable casserole.

Spicy spices stimulate fat metabolism

A study conducted on rats found that capsaicin, a substance you can find in hot red peppers, has the potential to lower triglyceride levels. The study reported that feeding rats capsaicin lowered their triglycerides, and as the amount of capsaicin increased, triglyceride levels decreased.

Triglycerides are found in fat cells and their job is to absorb fatty acids and store them as body fat. If the bodyneeds energy, hormones force triglycerides to release these fatty acids, which travel to your organs and tissues. Triglycerides are important to your health because they help you metabolize fat, but in large numbers they can cause metabolic syndrome and even heart disease.

It's easy to eat capsaicin by adding spices like paprika and chilli powder to your recipes.

Coffee helps reduce fat

Coffeehas two compounds that help reduce fat: chlorogenic acid and caffeic acid. One study showed that both compounds improved weight loss in obese rats. The animals were fed a high-fat diet and received chlorogenic acid, caffeic acid, or nothing. Both compounds reduced body weight and abdominal fat and lowered insulin, triglyceride and cholesterol levels, particularly in the liver and heart.

Coffee can do more than just keep you awake, so try making a fat-burning homemade coffee creamer with anti-inflammatory turmeric and calming lavender.

Green tea burns belly fat

Green tea is rich in catechins, which are a natural antioxidant. Researchers recruited 240 men and women with abdominal fat and instructed them to drink green tea daily for 12 weeks and follow their usual diet and physical activity during those weeks. One group drank green tea with 583 mg of catechins, while the other group's tea contained 98 mg of catechins.

The group that consumed more catechins experienced greater weight loss and fat reduction in the waist, abdomen, and hips compared to the other group. The first group also had a declineblood pressureAndLDL cholesterol.

You can drink green tea every day and make it even betterMatcha green tea, which is powdered green tea leaves. A cup of green matcha tea is equivalent to 10 cups of green tea! You can even make green tea desserts like these delicious mini green tea cheesecakes.

Apple cider vinegar breaks down fatty acids

Acetic acid is found in vinegar and is often used as a medicine to treat various conditions. One study found that acetic acid is also beneficial for weight loss. Mice were fed a high-fat diet and given either water or acetic acid for 6 weeks. The researchers discovered that without changing the high-fat diet, acetic acid prevented fat from accumulating in the body and particularly in the liver. This happened because acetic acid increased the proteins that break down fatty acid molecules.

It's very easy to reap the benefits of apple cider vinegar by drinking a tablespoon daily. If you think the flavor is too strong, you can mask it by adding it to tea and salad, or by making vinaigrette and other recipes like this filling zucchini bread. You can even make your own apple cider vinegar.

Blueberries improve insulin sensitivity

Low insulin sensitivity means your body has trouble metabolizing glucose, so it has to produce more insulin to regulate your blood sugar levels. Excess insulin can cause many health problems, including damage to blood vessels and the heart, and obesity.

A study showed that blueberries contain compounds that may increase your sensitivity to insulin. Participants had two smoothies every day for 6 weeks. One group had a blueberry smoothie and another group had a smoothie without blueberries but with the same nutritional value. At the end of the study, participants in the blueberry smoothie group had better insulin sensitivity than the other group.

Blueberries are very versatile, so eat them as a snack, add them to yogurt or a fruit smoothie, make classic blueberry muffins, and bake cheesecake. You can also make blueberry syrup to replace natural and artificial sweeteners.

Eating is one of the most important aspects of your daily life, but knowing what is best for your physical health can be difficult. That's why it's important to know the factors that will help you eat a healthy, nutritious diet and lead to successful weight loss.