Scientifically-backed foods that aid weight loss by burning fat.
5 min read
We often seek ways to burn fat, and the first area we focus on is our diet. Although limiting junk food and treats can aid in belly fat reduction, it’s helpful to know which foods burn fat and calories.
These fat burning foods are not only delicious, but they’re scientifically proven to help aid weight loss too.
“If you’re focusing on weight loss then it’s great to know that certain foods can help you reach your goals faster,” says Suzie Sawyer(opens in new tab), a clinical nutritionist. “These foods that are scientifically proven to help the body burn fat when eaten as part of a controlled eating plan.”
1. Salmon
A simple salmon dinner(opens in new tab) can help you lose weight fast, as this delicious lean fish packed with protein and omega-3s.
“Salmon is a fantastic source of high-quality protein which is beneficial for weight and fat loss as the body must work harder to digest it,” explains David Weiner, a Nutritionist and Training Specialist at AI-based fitness and lifestyle coaching app Freeletics(opens in new tab). “In addition, salmon is a great source of omega 3 fatty acids which are shown to reduce inflammation and promote fat burning, with studies showing that fish oil supplementation can help to reduce weight and the stress hormone cortisol, which is also linked to fat storage.”
2. Greek Yogurt
Not only is Greek yogurt good for you(opens in new tab) and delicious. It’s also scientifically proven to help burn body fat too.
“Greek yogurt can really help with fat burning but it needs to be the full fat variety,” says Suzie, a clinical nutritionist from Feel Alive UK(opens in new tab). “Firstly, full fat Greek yogurt contains conjugated linoleic acid (CLA) which promotes fat burning. And secondly, probiotics naturally found in the yogurt support the good gut bacteria which is key to any weight loss programme.”
3. Green Tea
Glugging a mug of green tea can do wonders for your waistline. With this herbal tea hailed as on of the best fat-burning foods out there.
“Green tea is known to be thermogenic, or a fat-burner,” Suzie tells us. “It’s loaded with antioxidants called epigallocatechin gallate (EGCG) which helps speed up metabolism. Plus green tea also contains a small amount of caffeine, and research has found it to speed up metabolic rate and increase fat-burning if drunk before exercise.”
4. Eggs
Starting the day off with some hearty eggs – as part of a high-protein breakfast(opens in new tab) – is great for weight loss. One 2010 study gave one male group an egg breakfast and the other a bagel breakfast which contained the same calories. And they found that those who enjoyed eggs in the morning ate less during the remainder of the day. Which is great news if you’re making a conscious efforts to watch the calories
Another study with a similar egg vs bagel diet found that after eight weeks, those on the egg diet lost over 30% round their waists and saw a decrease in overall body fat percentage too. This is important, Suzie notes, as the more overweight the person, the more imbalanced the bacteria in their gut. And it’s this imbalance that makes it harder to lose fat overall.
5. Blueberries
Not only do they count as one of your five-a-day portions. Blueberries are brilliant for burning fat – especially belly fat.
One animal study on rats found that those who ate a diet rich in blueberries lost abdominal fat. And saw other health benefits like low cholesterol and improved glucose levels.
“Blueberries, and other berries, have a high water content and are lower in sugar than other fruits without sacrificing sweetness,” says dietician Claire. “Their high antioxidant content helps keep you healthy, too.”
6. Whole grains
Adding a host of hearty whole grains to your diet can help aid fat loss in the future. Think healthy bulgur wheat, quinoa, brown rice, a bowl of beneficial oats and whole grain breads and cereals.
“Whole grains such as oats and quinoa are high in fibre, which can enhance weight loss, digestion, and blood sugar levels,” says nutritionist David. “Eating whole grains has also shown to reduce appetite and influence your body’s energy use, both of which can affect body composition.”
Indeed science agrees, with one study in the American Journal of Clinical Nutrition finding that a research group who added whole grains to their diet lost more body fat than those who continued eating refined grains. The same group also boasted a significantly loss in belly fat too.
7. Chia seeds
Dietician Claire swears by chia seeds as one of the best fat-burning foods out there.
“Small but mighty, chia seeds have many benefits – many of which are thanks to their protein and fibre content,” she tells us. “They can turn liquids into thicker substances – think chia pudding( or adding into your oatmeal. And they provide minerals and vitamins to support the conversion of fat to energy.”Did you know that you can burn fat by eating spicy foods like chillis and peppers? Nutritionist David notes that a little heat can go a long way to aiding your weight loss goals:“Chillies can help to stimulate the metabolism, having a thermogenic effect which speeds up the metabolism and the rate at which your body uses energy,” he says.
8. Cinnamon
You may be curious as to why we’ve included cinnamon as one of our fat burning foods. But it turns out that this spice has more than one special role in weight gain prevention.
Scientists at the University of Michigan found that cinnamaldehyde – an essential oil present in cinnamon – can help burn fat. Much like capsaicin in chilli, this oil activates thermogenesis. This is the metabolism process where heat helpfully burns calories.
9. Apple Cider Vinegar
We’ve all heard of the Apple Cider Vinegar diet(opens in new tab), but how exactly has it earnt a place on our fat burning foods list?
Researchers in one animal study found that it was the acetic acid in this vinegar that was effective in burning fat from our middles.
Then there’s a 12-week study which showed that obese males who had a daily tablespoon of the stuff saw a half an inch loss from their waistlines.
If you’re eager to give this fat burning food a go, then start off small by diluting a teaspoon in water and seeing how your body responds. The taste and smell might make it one trick that doesn’t appeal to everyone.
which showed that obese males who had a daily tablespoon of the stuff saw a half an inch loss from their waistlines. If you’re eager to give this fat burning food a go, then start off small by diluting a teaspoon in water and seeing how your body responds. The taste and smell might make it one trick that doesn’t appeal to everyone.
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