There are many people who want to have a slender figure and decide to join the gym to improve their overall health and lose those "kilos" more.
But to lose weight, it is not necessary to live in a "fasting mode" or eat only salads. The body must be well-nourished because the physical activity requires that we have enough fuel to be able to perform both daily activities and physical exercise.
Foods to burn fat, and very healthy
If we think about dieting, it must be balanced so as not to take risks for our health. Now, it is possible to choose a series of foods that will help you burn calories.
Below you will find a list with 24 foods to burn fat.
1. Coconut oil
Coconut oil can be a high-fat food, but that doesn't mean it doesn't help you lose fat. There are different types of fat, some of them healthy (for example, monounsaturated fat and polyunsaturated fat). The medium-chain fatty acids that make up coconut oil do not convert to glucose but are metabolized directly into energy in the liver itself. Therefore, the consumption of this product has no effect on blood glucose (blood sugar) and also provides numerous nutrients such as lauric acid.
2. Green tea
Green tea is a great food to lose fat, and like other teas, it speeds up the metabolism. This magic infusion is rich in the antioxidant ECGC, which helps burn fat and prevents its formation. According to a study published in the Journal of Nutrition, the participants of their research who trained 25 minutes a day and consumed green tea lost more fat than participants who did not consume this infusion.
Cinnamon, in addition to its delicious taste, is also an ideal food for fat loss. A daily scoop of this product is enough to see results. Cinnamon helps regulate blood glucose levels and, in addition to making you feel more energetic, helps you be more satiated and avoid carving.
A component called "allicin" is present in garlic. It is an excellent fat burning food. It is ideal for losing weight and helps eliminate excess fat from the body. Therefore, add garlic to your meals and you will see its benefits.
5. Apple cider vinegar
Scientific studies have shown that acidic foods increase the speed of burning carbohydrates by up to 40 %. Apple cider vinegar is an ideal food to carry out this process because it is rich in acetic acid. A study published in the Journal of Bioscience, Biotechnology, and Biochemistry showed that participants who consumed this food burned more fat for a period of 12 weeks.
Lemons and oranges, in addition to having a high content of Vitamin C, are ideal foods to lose fat, because they actively participate in the liver's detoxifying process. A healthy liver increases its ability to digest and burn fat faster.
If you like spicy food, you are in luck. Hot peppers such as jalapeños or habaneros help burn fat indirectly. Capsaicin is primarily responsible because it increases body temperature and accelerates the metabolism and fat loss process.
8. Brown rice
Brown rice is a food with a low glycemic index (GI), so, unlike processed cereals, it does not cause hyperglycemia. Brown rice, in addition to containing fiber and slow-absorbing carbohydrates, which are ideal for losing fat, also helps you feel fuller for hours.
We all know that coffee contains caffeine, and the consumption of caffeine increases metabolism and favors lipolysis, which means that it helps burn different types of fats. Drinking one or two coffees a day is fine, but too much coffee is bad for the body.
Oatmeal contains a high fiber content, which speeds up the metabolism and helps you feel more satiated. In addition, oatmeal is a cereal with a high content of proteins, minerals, and antioxidants, and it is ideal to take it in the morning.
11. Flax seeds
Flaxseeds are one of the best foods to burn fat because they contain a compound called "lignans" that is a powerful weapon to burn fat. It is possible to grind the seeds and spread them in different foods, for example, salads, cereals or yogurts. Also, flaxseeds contain essential fatty acids to increase metabolism and help lower bad cholesterol levels in our body.
Lentils are foods rich in fiber and, as already mentioned in the previous points, they are ideal for staying full between meals. In addition, it keeps blood sugar levels stable because it allows carbohydrates to be processed more efficiently, and is a good source of protein.
Spinach may not make you feel extremely strong like the famous cartoon character, "Popeye," but they are effective in burning fat. Spinach increases metabolism helps burn fat and keeps bad cholesterol at bay.
There is a great debate about whether to eat only egg white or eat the whole egg, as fat is found in the yolk. But eggs are an ideal food for burning fat and are rich in choline, a nutrient that demonstrates participation in the deactivation of the genes responsible for the storage of abdominal fat.
A study published in the Journal Nutrition Research, in which 21 subjects participated, found that those who ate breakfast eggs for breakfast felt less hungry three hours later and consumed more calories during the next 24 hours.
Although some people do not like to eat this food, it is ideal for burning calories. In addition to the vitamins and antioxidants it provides, it is a food with high fiber content.
16. Lean meat
Lean meat is characterized by having a high thermogenic effect, which will help you burn up to 30% more calories only during digestion. Therefore, in a 300-calorie chicken breast, 90 are consumed only in the digestive process.
Nuts are characterized by high-fat content, but it is healthy fat. Nuts speed up metabolism and help you feel satiated for longer. A handful of almonds or nuts is enough to benefit you, but… don't abuse!
Cranberries are delicious, but they are also effective in losing weight because they directly attack excess fat. The nutrients found in this fruit help to metabolize fatty acids and sugars. You can mix them a bowl with other fruits, but don't add table sugar.
19. Black Beans
Different studies have shown that beans are excellent for weight loss, it is as if they were a fat-burning tablet. Beans are a great source of resistant starch, a type of slow digestible insoluble fiber that feeds healthy bacteria in the intestine, causing the production of butyrate, which helps the body use fat as fuel.
Tomatoes are very rich when they are added to the salad or in a snack, but they also do their job when it comes to burning fat. These contain 9-oxo-ODA, a component that, according to a recent study conducted by Japanese researchers, activates DNA to burn more fat.
Quinoa is an ancestral cereal that will help you burn “kilos”, because it contains high quality protein, as it is a complete source of amino acids. Therefore, it is ideal for building muscle and burning fat.
22. Water with lemon
Water is essential for life and is also ideal for losing fat. If you are going to practice physical exercise you will obviously need to be hydrated. But water is time to feel full and burn those extra calories. If you add squeezed lemon it will be delicious and you will benefit from the power of citrus as powerful fat burners.
Recommended: " 8 benefits of drinking water with lemon in the morning "
23. Fish (with Omega 3)
Fish are a great source of protein and that is why dietitians recommend their consumption. Additionally, they are a great source of healthy Omega-3 fat, a natural fat burner. An investigation by the British Journal of Nutrition found that omega 3 fatty acids reduce fat levels and allow you to feel fuller.
24. Greek yogurt
Either when you add it to a smoothie or if you consume it alone, this product will bring you benefits when it comes to losing weight. Greek yogurt will help you build muscle mass, which accelerates basal metabolism and fat burning when you rest. In addition, it contains vitamin D and calcium, which fight the effect of cortisol, a stress-related hormone, which causes you to accumulate fat in the abdominal area.