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Eating these foods may lead to weight loss. Certain foods, such as nuts, can also offset hunger for longer than others. Consuming these foods may help control appetite and reduce overall food intake, leading to weight loss.
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In this article, we examine some fat-burning foods that could help people lose weight. We also take a look at how best to include these foods in the diet. Nuts are very nutritious. They are high in protein and good fats, which are both beneficial for offsetting hunger over long periods.
For example, one study from , published in the Journal of Nutrition and Metabolism , found that including nuts in the diet over 12 weeks led to improvements in diet quality, without any weight gain. Fish is a type of healthful food that contains vital omega-3 fatty acids.
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Oily fish such as salmon are particularly high in long-chain fatty acids that are difficult to find elsewhere. Fish is also high in protein. Dietary protein can offset hunger , and it is an important tool for weight loss. Yogurts can vary in their nutritional content. Plain yogurt, such as Greek-style yogurt, is the most healthful. It contains a variety of vitamins , minerals, and probiotics.
Yogurt also contains different types of protein, such as casein and whey. A study from that appears in the Nutrition Journal shows that eating high-protein yogurt can have benefits for appetite control, offsetting hunger, and lowering overall food intake. Peas are high in vitamins, minerals, and fiber. They also contain complex carbohydrates , which are a good source of energy. A study that appears in the Nutrition Journal explains that the protein contained within split peas has a greater impact on reducing hunger than whey protein from milk. Eggs are rich in vitamins, minerals, and other nutrients important to health, report the American Heart Association AHA.
15 Fat-Burning Foods that Help You Lose Weight - Dr. Axe
They are high in cholesterol , but there is no evidence to suggest that eating cholesterol causes high cholesterol in the body. Eggs are also an excellent source of protein and can help control appetite. A study in the journal Nutrition Research found that eating eggs at breakfast had a positive impact on controlling hunger and food intake later in the day.
A systematic review, published in the journal Appetite , shows that capsaicin may increase fat burning and reduce appetite. These effects may help lead to weight loss. Coconut oil contains a high level of medium-chain triglycerides. This is a specific type of fat that may have a range of health benefits. A meta-analysis from , which appeared in the Journal of the Academy of Nutrition and Dietetics , found that these medium-chain triglycerides could lead to weight loss. However, more studies are needed to confirm the results.
Many scientists believe that medium-chain triglycerides can increase energy consumption and reduce fat stores.
The 7 Most Effective Fat-Burning Foods, According to Science
Green tea is a beneficial source of antioxidants and may have several health benefits. One of these benefits includes weight loss. A high-quality review from , published in the Cochrane Database of Systematic Reviews , found that green tea consumption led to weight loss in adults who were overweight or obese.
In some cases, it is possible to base a meal on a fat-burning food. For example, it may consist of oily fish such as salmon with vegetables. Another option is to have eggs with whole-grain toast for breakfast. For vegetarians and vegans, plant-based meals that are rich in protein can be a useful way to aid weight loss. Mixing fat-burning foods such as split peas with other beneficial sources of protein is one way of doing this.
Examples of this include split pea soup, or split pea dal. It may also be beneficial to choose fat-burning snacks such as nuts. Such snacks are more able to satisfy hunger and control appetite than others, such as chocolate or chips.
Fat-Burning Foods: 26 Foods That Will Fire Up Your Fat Loss
Certain foods can help a person burn fat and lose weight. However, it is important to remember that fat-burning foods must be part of a healthful diet overall. Also, a person must engage in regular physical activity to burn fat and lose weight. Article last reviewed by Tue 8 January All references are available in the References tab. Abou-Samra, R. Effect of different protein sources on satiation and short-term satiety when consumed as a starter.
Are eggs good for you or not? Jurgens, T.
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Green tea for weight loss and weight maintenance in overweight or obese adults [Abstract]. Cochrane Database of Systematic Reviews , Read on for obvious clues you need to up your produce game.
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