Obesity is fast becoming the biggest killer disease and health disorder in the world. According to the WHO statistics on obesity published in 2014, 39% of the adults in the world are overweight, and 13% of them are obese.
The food you eat has a lot to do with your health and body weight. Processed foods with high-calorie carbs, fat, and added sugar are the worst foods that aggravate obesity conditions.
It is not so hard to get rid of obesity with natural fat-burning foods and with healthy changes in lifestyle.
9 Fat Burning Foods For Weight Loss
Most obese people like to try out different types of weight-loss diets and supplements for fat burning. However, a majority of these supplements do not help in losing weight except a few which can produce moderate results.
Instead of using weight loss supplements and pills, there are many natural foods for fat burning.
In this article, we are going to discuss nine fat burner foods that can help you lose weight fast.
These are the superfoods that burn fat very quickly.
1. Grapefruit – The Diet That Outlasted Most Fad Diets
The grapefruit is one of the most discussed and popular superfoods for fast weight loss for several decades.
This fruit is said to be having certain enzymes that help to burn off the excess fat stored in the body. Some of the claims on the effectiveness of these fruits say that up to 10 pounds of weight loss are possible in 5 to 10 weeks with this fruit diet.
The grapefruit works for weight loss on many accounts.
- This fruit naturally boosts metabolism and contains Vitamins C and E that act as antioxidants that reduce the bad effects of LDL cholesterol on health.
- This fruit helps in lowering the insulin levels in the body and this results in reduced storage of sugar fat in the body. Bringing down the high insulin levels in the blood also helps in curbing the appetite.
- Grapefruit has a very high amount of fiber content in it. Any food that contains a lot of fiber is really good for weight loss.
- The fruits also contain very few calories; approximately only 40 calories in half of this fruit. In fact, this fruit is known as the “negative calorie fruit.”
The best thing you can do to shed bodyweight is to give up all the sweetened beverages and juices and substitute them with grapefruit juice instead.
2. Green Tea – Mobilizes The Fat From Fat Cells
Green tea is rich in many bioactive substances, especially some of them like caffeine and catechins that are good for fat burning.
Caffeine accelerates fat burning and also improves performance in physical activities.
The potent antioxidants called catechins like EGCG (Epigallocatechin gallate) present in green tea boosts metabolism.
Certain bioactive compounds present in green tea helps in boosting the function of fat-burning hormones.
The antioxidant EGCG tries to inhibit the enzyme that suppresses the production of the hormone norepinephrine. This hormone is used by the nervous system as a signal to the fat cells, telling them to break down fat.
Some of the study results have shown the ability of green tea to burn fat even when people are resting. A person who takes green tea would experience a 3 to 8 % higher fat burning rate at the resting time.
Some other studies also reported the ability of green tea to suppress appetite that leads to a decrease in the intake of calories.
3. Avocado – A Weight Loss Friendly Super Food
The avocado fruit, rich in several nutrients and low in calories, is a perfect fruit for weight loss.
Various study results show that people who ate avocado felt 23% more satisfied and had a 28% lower desire to eat over the next 5 hours.
Most people do experience a decreased desire to eat calorie-rich foods for a few hours after having this fruit.
Another important weight loss benefit of this fruit comes from the rich amount of fiber present in it. It is a healthy fruit as it contains little amount of carbohydrates with very few calories.
Several nutrients present in this fruit boost metabolism and energize the body.
4. Whole Grains – Healthy Alternative For Processed Junk Foods
The biggest threat to weight loss is the popularly eaten junk foods that include all types of processed foods and sweetened beverages. The best alternative to junk foods is whole grain foods.
Whole grains are appreciated for their great health benefits because of the fiber, minerals, vitamins, antioxidants, phytochemicals, and protein present in them.
Whole grains are good weight loss foods because of their low-fat and cholesterol-free content with lots of natural fiber. Whole grains also contain about 10% to 15% protein.
By the way, by ‘whole grain’ foods we mean the foods that contain bran, germ, and endosperm parts of the grain.
The B vitamins, vitamin E, magnesium, iron, and fiber contained in whole grains are good for regulating bowels, hunger, and metabolism.
5. Hot Peppers – Heats Up The Body To Burn More Fats
Most of us have never thought about the weight loss potentiality of hot peppers that we otherwise use as a flavoring substance.
Some spicy hot peppers added to your meal will help in burning a few extra calories and fat.
The active component capsaicin found in hot peppers boosts metabolism. This also heats up the body that resulting in increased burning of calories and fat.
The capsaicin helps in regulating the production of the thyroid hormone that controls adrenaline and dopamine – hormones that regulate appetite. When you add peppers to your meal, this is going to make you satiated faster and suppress the appetite for a few hours.
6. Coconut –The Oil That Helps To Lose Weight Faster
The coconut oil is rich in Medium Chain Fatty Acids which is good for boosting metabolism.
Coconut oil contains natural compounds that produce a “thermogenic” effect (increase in energy spending) compared to the same amount of calories from other fats.
There are studies’ results that have shown up to a 5% (120 calories) increase in energy expenditure after having the coconut oil.
The medium-chain fatty acids in this oil also have the special ability to increase the feeling of fullness and reduce calorie intake by suppressing the appetite.
7. Ginger – The Root That Burns The Body Fat
Ginger root is an excellent fat-burning diet as it creates thermogenesis, an action that boosts metabolism.
The spicy compounds in ginger increase the body temperature and this results in increased burning of calories and fat.
A few grams of ginger paste added to your favorite dishes and beverages not only makes them tastier but also helps in achieving a faster satiating effect and prevents excess intake of calories by suppressing the appetite.
8. Soy Protein – Perfect Low-Carbs And High Protein Diet
Many of the recent research studies indicate the effectiveness of soy protein for weight loss.
It contains high-quality protein with fewer amounts of fat and carbs. It is an ideal food for people with low-carbs and high protein diet plans.
When this diet is combined with physical exercises, it helps to build up lean muscle mass with decreased fat storage in the body. The increased muscle mass helps increase energy spending that leads to increased fat burning.
The protein is tough to digest, and the body burns a lot of calories in the process of digesting it.
Some of the studies have proven that the consumption of soy protein helps in appetite suppression and makes the person fuller for a long. This is especially good for people who are fond of snacking between meals to overcome this bad food habit.
The soy protein ranks low on the glycemic index, which means this diet does not result in a quick rise in blood sugar levels. This helps in decreasing the insulin secretion that otherwise will lead to increased hunger pangs and higher storage of sugar-fat in fat cells.
9. Fish – Super Food That Regulates Leptin Hormone
The fish diet helps many ways to lose weight.
Fish is low in fat and calories; and very nutritious food with all-important Omega-3 fatty acids, protein, and other vitamins.
First of all, it contains the best quality protein that helps in building up lean muscle mass with low-fat storage in the body.
Most importantly, the fish diet helps in maintaining a healthy leptin hormone level in the body. Leptin is a very important hormone that has a great influence on metabolism and reports the brain of the fat storage level in the fat cells; the feeling of hunger is induced by the brain according to the signals sent by this hormone.
In one of the Mayo Clinic research studies, it was found that persons who ate fish had lower leptin hormone levels than those fed vegetables.
As per a study result published in the journal Nutrition, Metabolism & Cardiovascular Diseases found having five servings of cod per week as part of a low-calorie diet for eight weeks resulted in an extra 3.8 pounds of weight loss compared to others on similar calories diet without the cod.
The “American Journal of Clinical Nutrition” reports that fatty fish is a good diet for achieving a faster feeling of fullness and with low-calorie intake.