Advertisement

What are the best fat-burning foods and drinks?

What are the best fat-burning foods and drinks?

Food and drink consumption can have a huge impact on our weight as they contain calories, which when taken in large quantities, can lead to extra pounds. It is advisable to consume a specific amount of calories daily in order to maintain good health – men should aim for 2,500 and women, 2,000 calories daily. In order to shed some weight, making changes to our calorie intake can be beneficial. Additionally, consuming fat-burning foods and drinks can help us speed up the process.

how to reduce fat quickly?

Photo by Gustavo Fring: https://www.pexels.com/photo/close-up-of-person-standing-on-scales-5622219/





How to reduce fat quickly?

Instead of opting for sudden weight loss, healthy & gradual weight loss is the ideal way to reach your goals. It ensures that you don't have to compromise your health and the results are more likely to stay in the long run. Furthermore, rapid weight loss may lead to health issues, such as malnutrition and gallstones.

As per the National Health Service, the safest rate of weight loss per week is between half a kilogram to one kilogram (1-2 lbs). This amount will ensure a healthy and gradual decrease in body mass.

Shedding unwanted pounds and maintaining weight loss can be achieved by implementing a multi-pronged approach. This includes an exercise regimen, a healthy diet and other lifestyle modifications.

  • Do not skip breakfast
  • Regular intake of meals
  • Have plenty of fruits and vegetables
  • Regular Exercise
  • Plenty of water
  • Including fibrous food
  • Monitoring your calories
  • Portion controls
  • Cutting back on instead of banning certain food.
  • The lesser the better: alcohol.
  • Plan the meal in advance.
  • Cutting down on junk food

What foods help burn belly fat?

By understanding how food & beverage consumption affects calorie count & weight loss, let's now move on to how certain foods can aid in burning abdominal fat.

foods-that-help-in-fat-burn

Photo by Jane Doan: https://www.pexels.com/photo/variety-of-food-on-wooden-coaster-793759/

9 Foods that burn belly fat

  1. Black beans – Studies on mice have suggested that black beans, which are high in soluble fibre, can help feed the 'good' bacteria in our gut. This in turn can increase calorie burning due to the butyrate chemical they produce.
  2. Salmon – Rich in Omega-3 fatty acids, they can reduce inflammation and belly fat. Plus, they help increase the hormone adiponectin which stimulates metabolism to burn fat.
  3. Avocados –Monounsaturated fats found in nuts can help you feel full & prevent excessive belly fat buildup. This can be a great way to curb your appetite and maintain a healthy lifestyle.
  4. Eggs – Eggs are a great source of protein that can help you feel full longer and reduce snacking between meals. One large egg has approximately 78 calories and 6 grams of protein.
  5. Sweet potatoes – Carotenoids, which are antioxidants derived from plants, have been shown to aid in stabilizing blood sugar levels. This in turn can help prevent excess calories from being converted into fat stored around the abdomen.
  6. Miso pastes – The beneficial bacteria present in it can be very helpful in enhancing digestion, boosting immunity and burning abdominal fat.
  7. Oatmeal – Oats are a powerhouse of nutrition, particularly due to the presence of beta-glucans. These soluble fibres can form a gel in your small intestine, which helps fight cholesterol and keeps blood sugar levels stable. Additionally, it also promotes better immunity and keeps you satiated for longer.
  8. Spinach – Sulfoquinovose (SQ), a long-chain sugar molecule, is beneficial for a healthy stomach as it helps keep it in shape. Research published in Nature Chemical Biology suggests that SQ is beneficial for maintaining a healthy gut. It helps to fortify the growth of beneficial bacteria which, in turn, stops bad bacteria from causing inflammation or accumulating belly fat.
  9. Plums - Plums are renowned for their phenolic compounds (flavonoids) which are said to be beneficial in burning fat. Additionally, they contain pectin - a kind of gel-like fibre which is studied to reduce abdominal fat and even inhibit the absorption of fat cells.

Also Read: Is consuming Milk and Apple a good combination for health?

healthy-drinks-for-fat-burn

Photo by Jane Doan: https://www.pexels.com/photo/variety-of-food-on-wooden-coaster-793759/





9 drinks that burn fat

  1. Water - Drinking water can be highly beneficial for weight loss as it contains zero calories and can rev up your metabolism, leading to an increase in caloric expenditure by around 30% within 10 minutes of consumption.
  2. Fennel water – This can be beneficial towards reducing digestive issues which may play a part in causing obesity. Its antibacterial components keep the gut healthy, meaning food is broken down more efficiently.
  3. Green tea – Drinking green tea can help burn fat in two ways. Firstly, caffeine helps boost calorie expenditure as it is a stimulant. Secondly, it contains an antioxidant called epigallocatechin gallate which boosts metabolism and helps break down excess body fat.
  4. Ginger tea – Numerous studies show that drinking ginger tea prior to a meal can make you feel satiated, thus helping to reduce the risk of overeating.
  5. Black tea – Black tea is a powerhouse of health benefits due to its caffeine and polyphenols content. Caffeine boosts metabolism while polyphenols can help to break down fat and promote the growth of healthy gut bacteria.
  6. Cumin tea – Cumin tea is made using spice cumin, which has high levels of thymoquinone that contribute to its antioxidant properties. It has been speculated to have a positive effect on weight loss, but further research is needed to prove this.
  7. Apple cider vinegar – Acetic acid, a key component in vinegar, has been known to have beneficial effects on metabolism. A study conducted on individuals with type 1 diabetes discovered that it slows down the digestion process. Furthermore, it may also reduce food cravings.
  8. Vegetable juice – Drinking vegetable juice is a great way to get your daily dose of vegetables. It provides you with more dietary fibre, which keeps you fuller for longer.
  9. Protein shakes – Protein can help you feel full and satisfied for a longer period of time by stimulating various hormones. It activates hormones like GLP-1 and ghrelin, which contribute to a decreased appetite and reduced hunger sensations.

healthy-fruits-for-fat-burn

Photo by Jane Doan: https://www.pexels.com/photo/sliced-fruits-on-tray-1132047/

Which fruit burns the most fat?

Fruits are an excellent choice when it comes to weight loss due to their low-calorie content and high levels of dietary fibre. As an added bonus, they contain essential vitamins and other essential nutrients which make you feel full for longer periods of time.

Citrus fruits are the go-to choice for fat burning, especially:

  • Pineapples

Pineapples contain bromelain, an enzyme that works with other digestive processes to break down fats. According to Purdue University's research, consuming pineapple also helps reduce hunger & increases the excretion of fat in the body.

  • Grapefruit

Research has revealed that consuming half a grapefruit before meals can reduce calorie intake and boost satiety. Studies conducted on higher-weight individuals revealed that having half a grapefruit or drinking grapefruit juice prior to meals can aid in shedding pounds. The duration of the study was 12 weeks.

Other fruits that help burn fat:

  1. Apples
  2. Pears
  3. Cherries
  4. Blueberries
  5. Strawberries
  6. Watermelon
  7. Lemons
  8. Peaches

Photo by SHVETS production: https://www.pexels.com/photo/sad-sporty-women-with-different-bodies-6975538/