20 fat burning foods to burn more calories easily

Eating some fat burning foods is much better than taking a fat-burning supplement which either unsafe, ineffective or both.

Fortunately, there are several natural foods have been shown to increase the metabolism and promote fat loss.

Here are 20 of these fat burning foods:

1-Black Beans

For starters, black beans are a great source of slow-digesting starch, insoluble fiber and soluble fibers.

Theses 3 nutrients feed the healthy bacteria in your gut, triggering the production of the chemical butyrate, which encourages the body to burn fat as fuel and reduces fat-causing inflammation.

2-Fatty Fish

Fatty fish such as salmon, herring, sardines, mackerel and other oily fish are delicious and incredibly good fat burning foods.

They contain omega-3 fatty acids and high-quality protein that may help you feel full and promote fat loss.

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.

3-MCT Oil

MCT stands for medium-chain triglycerides, which are a type of fat that’s metabolized differently than the long-chain fatty acids found in most foods. This oil is made by extracting MCTs from coconut or palm oil.

Medium-chain triglycerides have been shown to increase metabolic rate in several studies.

One study in eight healthy men found adding 1–2 tablespoons (15–30 grams) of MCTs per day to the men’s usual diets increased their metabolic rate by 5% over a 24-hour period, meaning they burned an average of 120 extra calories per day.

In addition, MCTs may reduce hunger and promote better retention of muscle mass during weight loss.

4-Eggs

Eggs are a nutritional powerhouse and 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.

So, eating three eggs several times a week can help you burn fat while keeping you full and satisfied.

5-Coconut Oil

Adding coconut oil to your diet appears to increase “good” HDL cholesterol and decrease your triglycerides, in addition to helping you lose weight.

In one study, obese men who added 2 tablespoons of coconut oil per day to their usual diet lost an average of 1 inch (2.5 cm) from their waist without making any other diet changes or increasing their physical activity.

Therefore, consuming up to 2 tablespoons of coconut oil daily may help maximize fat burning.

6-Quinoa

Quinoa is an ancient grain that contains complete protein, meaning it has all the essential amino acids to build muscle and lose weight.

A 2015 study discovered that patients who ingested higher amounts of vegetable protein were far less susceptible to metabolic syndrome (a combination of high cholesterol, high blood sugar, and obesity).

It also Has the highest level of biotin, which is linked to a revved metabolism and inhibition of fat production.

7-Chili Peppers

Chili peppers do more than add heat to your food. It contains an antioxidant called capsaicin.

Research suggests that Capsaicin may help you achieve and maintain a healthy weight.

One large review of 20 studies concluded that taking capsaicin helps reduce appetite and can increase the number of calories you burn by about 50 calories per day.

Consider eating chili peppers or using powdered cayenne pepper to spice up your meals several times a week.

8-Greek Yogurt

First of all, Greek yogurt is 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.

Greek yogurt also contains conjugated linoleic acid, which seems to promote weight loss and fat burning in overweight and obese people, according to research that includes a large review of 18 studies.

Eating Greek yogurt on a regular basis may provide a number of health benefits. But make sure to choose plain, full-fat Greek yogurt, as non-fat and low-fat dairy products contain little to no conjugated linoleic acid.

9-Olive Oil

Olive oil is one of the healthiest fats on earth as it lower triglycerides, increase HDL cholesterol and stimulate the release of GLP-1, one of the hormones that helps keep you full.

What’s more, some studies have shown that olive oil may boost metabolic rate and promote fat loss.

In a small study, 12 postmenopausal women with abdominal obesity, eating extra virgin olive oil as part of a meal significantly increased the number of calories the women burned for several hours.

To incorporate olive oil into your daily diet, drizzle a couple of tablespoons on your salad or add it to cooked food.

10-Almonds

A handful of almonds packs a serious fat-burning effect due to the presence of a compound that limits the fat absorbed by the body.

A study of overweight adults found that eating about a quarter-cup of almonds for 6 months led to a 62 percent greater reduction in weight and BMI.

Another study found that eating just 1.5 ounces of almonds daily led to a reduction in belly and leg fat.

So, eating some almonds daily may help you reach your goal faster but be careful of over eating as it contains high calories and may miss up your calorie restricted diet.

11-Split peas.

Peas are great for your health as they contain high amount of vitamins, minerals, and fiber.

They also contain complex proteins that can offset hunger as I mentioned before.

A 2011 study that appears in the Nutrition Journal explains that the protein contained within split peas has a greater impact on reducing hunger than whey protein from milk.

12-Oatmeal

Carbohydrates are not the enemy. At least not whole-grain carbs.

A study showed that people who ate three or more daily servings of whole grains (such as oats) had 10 percent less belly fat than people who ate the same amount of calories from processed white carbs (bread, rice, pasta).

It may be due to whole grains’ high fiber and slow-burn properties, which keep you satiated longer.

13-Dark Chocolate

If you are a chocolate lover, I have some great news for you.

A study found that gut microbes in our stomach ferment chocolate and boost our body’s production of gut-healthy polyphenolic compounds, including butyrate, a fatty acid that encourages the body to burn fat as fuel and turns off genes linked to inflammation.

But make sure you go with chocolate that has a cacao content of 70 percent or above because these have the highest concentrations of antioxidant polyphenols.

14-Berries

Berries are also packed with polyphenol antioxidants that will help burn fat and prevent it from forming as I mentioned before.

A study was done on mice that ate three daily servings of berries had 73 percent fewer fat cells.

What’s more, Blueberries are a potent source of resveratrol.

It’s an antioxidant, which showed in a study that it could convert excess harmful white fat in mice into calorie-burning beige fat, which correlated with a 40 percent decreased risk for obesity.

Pop some of the blue guys into your next smoothie and boost the fat-burning potential.

15-Grapefruit

Each slice of grapefruit you add to your salad acts like a match to spark your body’s fat-burning ability.

This specific fruit is rich in phytochemicals, bioactive compounds that recent research shows stimulate the production of a hormone called adiponectin, which is involved in the breakdown of body fat.

A study found that those who ate grapefruit for six weeks lost a full inch off their waistlines.

Another Japanese study suggests that the smell of the juicy fruit can “turn on” calorie-burning brown fat cells, promoting the breakdown of body fat while reducing appetite.

16-Oysters

Oysters are not that common, but they are one of the best food sources of zinc, a mineral that works with the hormone leptin to regulate appetite.

A study showed that taking zinc supplements could increase leptin production in obese men by 142 percent.

A half-dozen oysters only have 43 calories, but provides 21 percent of your RDA of iron, deficiencies of which have been linked to a significant increase in fat gene expression.

17-Spinach

Spinach is a leafy green, which packed with energy-boosting nutrients such as vitamin A, iron, and folate.

It can also reduce your appetite, helping to curb your calorie intake and encourage your body to start burning fat, thanks to natural compounds called thylakoids.

Swedish researchers found that over three months, women who consumed a five-gram thylakoid supplement from spinach reported a 25 percent reduction in hunger and cravings and significantly more weight loss (11 pounds) than the control group.

18-Peanut Butter

This classic sandwich condiment is teeming with flat-belly nutrients such as cholesterol-lowering monounsaturated fats and is a great source of plant-based protein.

Researchers found that when protein is digested and broken down into amino acids in your body, one of those amino acids (phenylalanine) triggers hormones that help reduce appetite and ultimately leads to fat burning and weight loss.

Go for brands that have an ingredient list of just two items: nuts and a little salt.

19-Cottage Cheese

While we know sleep is an important part of any weight loss routine, many of us don’t realize eating certain foods before putting our heads on the pillow may actually enhance our ability to fall and stay asleep.

According to a study, When you don’t get enough sleep each night, you’re more likely to eat more calorie-dense meals the next day.

Among the best foods to eat before sleep is cottage cheese. This snack is rich in casein protein, which is a slow releasing milk protein that will keep a rumbling tummy at bay through the night.

20-Turmeric

This brilliantly orange root is a powerful fat fighter. Experts believe the power of this spice comes from the active ingredient curcumin.

A 2009 study was done on mice whose diets were supplemented with turmeric experienced reduced weight gain and body fat levels even when their food intake was not changed.

Now you know a fair number of fat burning foods that may modestly increase your metabolic rate to burn more fat, in addition to providing other health benefits.

Just Include some of these fat burning foods in your daily diet and see how it goes!!