These 7 Foods are a Must if You are Trying to Burn Off Body Fat!

Starting your day with a glass of limewater with honey to burn fat or drinking detox water to get rid of stubborn body fat? While there are no magic foods that burn belly fat or instantly help you shed those extra pounds, certain foods, coupled with the right exercise and lifestyle, can definitely help boost your metabolism and burn fat. In today’s article, we will look at foods that burn belly fat. 

Let’s learn about fat burning foods  

1. Green Tea:
   

   Drinking a cup of green tea on a regular basis helps reduce body fat owing to its high content of caffeine and antioxidants known as catechins. Both these catechins and caffeine promote thermogenesis (the production of heat through the oxidation of fats), which accelerates calorie burning. The major antioxidant EGCG in green tea is also known to increase fat oxidation, helping with weight loss.

2. Apple Cider Vinegar (ACV):

   People with obesity who consumed 15 to 30 ml of ACV each day for three months showed a reduction in body weight, BMI, and blood triglycerides, according to trial data from 2009. The fat loss effect of ACV may also be due to the acetic acid component, which is known to stop the production of fats and increase their breakdown (fatty acid oxidation).

3. Coffee:

   Coffee contains caffeine, which is a natural stimulant that can boost your metabolism by increasing metabolic rate, enhancing fat oxidation, and suppressing appetite. Caffeine from coffee tends to stimulate the central nervous system, which in turn increases blood pressure and heart rate due to increased metabolism. This temporary metabolism boost leads to an increase in calorie burning, aiding weight loss. However, make sure you do not go overboard, as excessive consumption of coffee or caffeine can lead to negative side effects.

4. Lean proteins

   - Protein-rich foods, particularly those from vegan sources that are high in fiber, require more time to digest. This keeps you satisfied and stops binge eating. 

In addition, the hunger hormone”grehlin” also decreases in the presence of protein-rich foods, thereby decreasing the transmission of hunger signals to the brain. Protein-rich diets also increase the levels of the peptide YY (PYY), which signals the brain for fullness. Thus, protein-rich foods aid in the weight loss process by preventing you from overeating or binge eating and keeping you full for a longer time. 

• Fresh fruits and vegetables:
  

  The high fiber content of whole fruits and vegetables can help you lose weight. Leafy greens like spinach, kale, and collard greens are packed with essential vitamins, minerals, and fiber, making them excellent foods to reduce fat. They are low in calories and carbohydrates while being rich in antioxidants, which can aid in reducing inflammation in the body. Studies have linked high vegetable consumption with decreased fat, aiding in weight loss. 

• Whole grains:
  

  Contrary to popular belief, not all carbs are the same. While refined grains, when consumed in excess, can lead to weight gain and increased blood sugar and triglycerides, complex or whole grains like quinoa, oats, brown rice, and whole wheat products, when eaten in moderation, can help in weight loss. The high fiber content provides a sustained release of energy and a high satiety value, assisting in weight loss. 

• Spices and herbs

  Adding some spice, like chili peppers or hot sauces, can further kickstart your metabolism and burn body fat. The compound capsaicin in chili peppers is known to temporarily boost metabolic rate and promote fat oxidation. Herbs like ginger and cinnamon possess anti-obesity effects along with antidiabetic and antioxidant properties. It helps prevent the storage of excess fat, thus aiding in fat loss. 

Role of Fat-Burning Supplements 

Caffeine, green tea extract, and other thermogenic chemicals are common components of fat-burning supplements. These may momentarily speed your metabolism and raise your caloric expenditure. While a balanced diet rich in the above-mentioned foods to reduce fats should be your primary focus for fat loss, you may consider using fat-burning supplements or weight-loss supplements for additional support. Traditional fat-burning supplements could be gummies filled with sugar or weight-loss supplements that have ingredients that are not 100% bioavailable. Opt for smarter and more potent ones like those that use nanotechnology to ensure maximum absorption of nutrients in a precise dose. Some of them even have additional ingredients like Himalayan Shilajat, Ginkgo Biloba, Saffron, etc., that further help boost testosterone levels along with improving stamina, strength, and performance. 

Wrapping Up 

You may undoubtedly speed up your metabolism and burn fat if you combine specific diets with the correct exercise and other lifestyle choices. Above is a list of foods to reduce fats and boost your metabolism when on a weight loss or management program. 

References 

https://www.hsph.harvard.edu/news/hsph-in-the-news/four-cups-of-coffee-modest-loss-of-body-fat/ 

https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/putative-effects-of-green-tea-on-body-fat-an-evaluation-of-the-evidence-and-a-review-of-the-potential-mechanisms/2B360DD0B64C7A1CD603FE13D369026B 

https://www.sciencedirect.com/science/article/pii/S1756464611001162 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5426284/