12 Foods that Help you Burn Fat

Boosting your metabolic rate can def help you lose stubborn body fat. Some natural foods and drinks have been shown to elevate metabolism and promote fat loss. Here are 12 healthy foods that help you torch fat.

1. Fish

Fatty fish is delicious and incredibly good for you. Salmon, herring, sardines, mackerel and other oily fish contain omega-3 fatty acids, which have been shown to reduce inflammation and decrease heart disease risk. In addition, omega-3 fatty acids may help you lose body fat. 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 decrease on cortisol, a stress hormone that’s associated with fat storage. What’s more, fish is an excellent source of high-quality protein. Digesting protein leads to greater satiety and elevates metabolic rate significantly more than digesting fat or carbs. To boost fat loss and protect heart health, include a minimum of 3.5 ounces (100 grams) of fatty fish in your diet at least twice a week.

SUMMARY: Fatty fish contains omega-3 fatty acids that may promote fat loss. Fish is also rich in protein, which helps you feel full and boosts metabolic rate during digestion.

2. MCT Oil

MCT oil is made by extracting MCTs from coconut or palm oil. It is available online and at natural grocery stores. 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. Due to their shorter length, MCTs are rapidly absorbed by the body and go straight to the liver, where they can be used immediately for energy or converted into ketones for use as an alternative fuel source. 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.Replacing some of the fat in your diet with 2 tablespoons of MCT oil per day may optimize fat burning. However, it’s best to start with 1 teaspoon daily and gradually increase the dosage in order to minimize potential digestive side effects like cramping, nausea and diarrhea.

SUMMARY: MCTs are rapidly absorbed for immediate use as an energy source. MCT oil may increase fat burning, decrease hunger and protect muscle mass during weight loss.

3. Oolong Tea

Oolong tea is one of the healthiest beverages you can drink. Although it receives less press than green tea, it has many of the same health benefits, thanks to its content of caffeine and catechins. A review of several studies found that the combination of catechins and caffeine in tea increased calorie burning by an impressive 102 calories per day, on average. Small studies in men and women suggest that drinking oolong tea increases metabolic rate and promotes weight loss. What’s more, one study found that oolong tea increased calorie burning twice as much as green tea did. Drinking a few cups of green tea, oolong tea or a combination of the two on a regular basis may promote fat loss and provide other beneficial health effects.

SUMMARY: Oolong tea contains caffeine and catechins, both of which have been found to increase metabolic rate and promote fat loss.

4. Eggs

Eggs are a nutritional powerhouse. Although egg yolks used to be avoided due to their high cholesterol content, whole eggs have actually been shown to help protect heart health in those at increased risk of disease. Additionally, egg whites are an awesome fat 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. Eggs are also a great source of high quality protein, which increases metabolic rate by about 20–35% for several hours after eating, based on several studies. In fact, one of the reasons eggs are so filling may be due to the boost in calorie burning that occurs during protein digestion. Eating three eggs several times a week can help you burn fat while keeping you full and satisfied.

SUMMARY: Eggs are a high-protein food that may help reduce hunger, increase fullness, boost fat burning and protect heart health.

5. Coconut Oil

Coconut oil is loaded with health benefits. Adding coconut oil to your diet appears to increase “good” HDL cholesterol and decrease your triglycerides, in addition to helping lose fat.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. The fats in coconut oil are mostly MCTs, which have been credited with appetite-suppressing and fat-burning properties. However, some studies suggest that its metabolism-boosting effects may decrease over time. Unlike most oils, coconut oil remains stable at high temperatures, making it ideal for high-heat cooking.Consuming up to 2 tablespoons of coconut oil daily may help maximize fat burning. Make sure to start with a teaspoon or so and gradually increase the amount to avoid any digestive discomfort.

SUMMARY: Coconut oil is rich in MCTs, which may increase your metabolism, reduce appetite, promote fat loss and reduce heart disease risk factors.

6. Green Tea

Green tea is an excellent beverage choice for good health.Studies suggest that it may help reduce heart disease risk and protect against certain types of cancer. In addition to providing a moderate amount of caffeine, green tea is an excellent source of epigallocatechin gallate (EGCG), an antioxidant that promotes fat burning and the loss of belly fat. In a study of 12 healthy men, fat burning during bicycling increased by 17% in those who took green tea extract, compared to those who took a placebo. On the other hand, some studies have found that green tea or green tea extract has little to no effect on metabolism or weight loss. Given the difference in study outcomes, green tea’s effects likely vary from person to person and may also depend on the amount consumed. Drinking up to four cups of green tea daily may provide a number of health benefits, including speeding up metabolism and the amount of calories you burn.

SUMMARY: Green tea contains caffeine and EGCG, both of which may boost metabolism, promote weight loss, protect heart health and reduce the risk of cancer.

7. Protein Powder

Plant Protein powder is pretty impressive. It’s been shown to promote muscle growth when combined with exercise and may help preserve muscle during weight loss. In addition, some protein powders seem to be even more effective at suppressing appetite than other protein sources. This is because it stimulates the release of “fullness hormones,” such as PYY and GLP-1, to a greater extent. One study had 22 men consume various protein shakes on four separate days. They experienced significantly lower hunger levels and ate fewer calories at the next meal after drinking the protein drink. Moreover, protein drinks not only help build muscle, but appear to boost fat burning and promote fat loss in lean people and those who are overweight or obese. A protein shake is a quick meal or snack option that promotes fat loss and may help improve your body composition.

SUMMARY: Protein drinks appear to increase muscle growth, reduce appetite, increase fullness and boost metabolism more effectively than other protein sources.

8. Apple Cider Vinegar

Apple cider vinegar is an ancient folk remedy with evidence-based health benefits. It’s been credited with reducing appetite and lowering blood sugar and insulin levels in people with diabetes. What’s more, vinegar’s main component, acetic acid, has been found to increase fat burning and reduce belly fat storage in several animal studies. Although there isn’t much research on vinegar’s effect on fat loss in humans, the results from one study are pretty encouraging.In this study, 144 obese men who added 2 tablespoons of vinegar to their usual diets every day for 12 weeks lost 3.7 pounds (1.7 kilograms) and experienced a 0.9% reduction in body fat. Including apple cider vinegar in your diet may help you lose body fat. Start with 1 teaspoon per day diluted in water and gradually work up to 1–2 tablespoons per day to minimize potential digestive discomfort.

SUMMARY: Apple cider vinegar may help suppress appetite, promote loss of belly fat and reduce blood sugar and insulin levels.

9. Chili Peppers

Chili peppers do more than add heat to your food. Their powerful antioxidants may reduce inflammation and help protect your cells from damage. In addition, research suggests that one antioxidant in chili peppers called capsaicin may help you achieve and maintain a healthy weight. It does this by promoting fullness and preventing overeating. What’s more, this compound may also help you burn more calories and lose body fat. In a study of 19 healthy adults, when calorie intake was restricted by 20%, capsaicin was found to counteract the slowdown in metabolic rate that typically occurs with decreased calorie intakeOne 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.

SUMMARY: Compounds in cayenne pepper have been found to reduce inflammation, help control hunger and boost metabolic rate.

10. Coffee

Coffee is one of the most popular beverages worldwide.It’s a great source of caffeine, which can enhance mood and improve mental and physical performance. Moreover, it can help burn fat. In a small study including nine people, those who took caffeine an hour before exercise burned nearly twice as much fat and were able to exercise 17% longer than the non-caffeine group.Research has shown that caffeine increases metabolic rate by an impressive 3–13%, depending on the amount consumed and individual response. In one study, people took 100 mg of caffeine every two hours for 12 hours. Lean adults burned an average of 150 extra calories and formerly obese adults burned 79 extra calories during the study time period. To get the fat-burning benefits of caffeine without the potential side effects, such as anxiousness or insomnia, aim for 100–400 mg per day. This is the amount found in about 1–4 cups of coffee, depending on its strength.

SUMMARY: Coffee contains caffeine, which has been shown to improve mental and physical performance, in addition to boosting metabolism.

11. Greek Yogurt

Greek yogurt is very nutritious. First, it’s 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. Also, yogurt that contains probiotics can boost your immune function and help keep your gut healthy and may reduce symptoms of irritable bowel syndrome, such as constipation and bloating. 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.

SUMMARY: Greek yogurt may increase fat burning, reduce appetite, protect muscle mass during weight loss and improve gut health.

12. Nutritional Supplements

While on a calorie restricted diet aimed at fat loss, it’s hard to uptake all the nutrition your body needs to support immune and vital functions.  That is why it is very important you supplement with a potent multivitamin daily to ensure you are getting all your essential vitamins and minerals your body needs.  Bodycor SuperVitamin 4x Immune Booster has been perfectly formulated with the finest ingredients for peak performance by providing Vitamins, Minerals, and Essential Fatty Acids needed for optimal cellular function.

Natural herbal cleanses have show to help jumpstart your metabolism by clearing your digestive tract, and detoxing your body.  You will notice relatively significant weight loss literally overnight with a good herbal cleanse.  However, cleanses should not be used continuously.  Use them to jump start things and whenever you need to look extra lean the next few days.  Bodycor VitalCleanse is a gentle, yet effective formula designed to Cleanse and Detoxify your entire body while replenishing Probiotics for improved health and weight management. Made with the purest All Natural ingredients.

Thermogenics are otherwise known as “Fat-Burners”.  They usually include stimulants that accelerate metabolism and provide much need energy while on a calorie deficient diet.  Bitter Orange is a herb that has been used for centuries and is a potent energizer.  Bodycor Laser is a powerful proprietary thermogenic blend of powerful herbal extracts Green Tea, Guarana and Bioperine®, with an amino acids designed to safely raise metabolism, optimize thyroid function, reduce appetite, and support thermogenesis; the body’s natural process of converting fat into energy. The addition of BrainMAXX™, our exclusive synergistic blend of vital, natural nutrients is designed to support optimum mental and physical responsiveness as well as to assist memory function.


The Bottom Line

Despite what certain supplement manufacturers may suggest, there isn’t a safe “magic pill” that can help you totally offset a poor diet.  But proper diet with the right herbal supplements can help you stay on track with your fat loss goals.  A number of foods and beverages may modestly increase your metabolic rate, in addition to providing other health benefits.  Including several of them in your daily diet may have effects that ultimately lead to fat loss and better overall health.

Eat clean and stay lean my friends.

TJ Hoban is a Leading Expert in the fitness industry and Bodycor CEO. His
passion to perfecting nutrition and training techniques have lead being one of the most sought after coaches in the world. He's also graced the cover of hundreds of FItness Magazines, worked with greats like Arnold Schwarzenegger, Sylvester Stallone, Joe Weider and many more.

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