Can eating specific fat burning foods really help someone lose more weight and burn fat? For those already following a healthy diet and exercising regularly, the latest research says the answer is yes. Here are some natural fat burning foods scientists say really can add a little extra fat-burning power to the diet.
Grapefruit Diets Help Weight Loss
Grapefruit can actually jump start weight loss. Scientists discovered that eating half a grapefruit three times a day before each meal helped people lose an additional 3.6 pounds over twelve weeks, without changing their diet in any other way. Grapefruit juice worked, too, but grapefruit extract capsules weren’t as effective at burning calories.
Grapefruit in the diet is one of the best weight loss foods because it regulates insulin levels, helping the body process other foods more effectively and reducing appetite.
Red Wine as One of the Best Natural Fat Burning Foods
Red wine is another fat burning food good for the heart and the waistline. Resveratrol, a compound in red wine, stimulates the body to block a receptor on fat cells, causing them to breakdown more quickly and preventing new fat cells from forming, effectively providing a metabolism boost.
Since resveratrol comes from the skin of grapes, fresh grapes, grape juice and white wine also have an effect, but it isn't as strong as the results from red wine.
Calcium and Dairy Burn Fat
People who include calcium in their diet lose more fat, especially dangerous abdominal fat. Eating yogurt three times a day helped participants in one study lose 61% more than non-yogurt eaters.
The calcium in dairy products works better than calcium pills or chewable tablets because in natural dairy, different components work in concert with the calcium to cause fat loss.
For the lactose-intolerant or anyone wanting a change from dairy-based calcium sources, broccoli is another inclusion to a fat burning diet that gives a calcium fix to help with weight loss.
High Fiber Found in Many Fat Burning Foods
Fiber makes dieters feel full and helps food move through the body more quickly, preventing fat absorption from food. There are two forms of fiber, soluble and insoluble. It's a good idea to get a mix of these two types from things like fruits, vegetables, beans, and whole wheat.
Nuts are another way to get a high-fiber fix. While nuts may be higher in fat, scaring away some dieters, studies have shown that the fat in nuts is countered by the high fiber levels. The fiber in nuts actually lowers fat absorption, helping the body avoid absorbing the fat in other foods. And high fiber foods tend to be low in calories, too.
Drinking Tea is Helpful for Weight Loss
There have been many scientific studies linking tea consumption to weight loss. One or more cups of tea a week for at least six months has been shown to give people almost a 20% lower body fat percentage. Tea works because the catechins in tea stimulate the body to use up exisiting fat for energy. Green tea is especially helpful for weight loss.
Drinking tea over many years increases the effect, helping dieters maintain weight loss for decades on end.
Hot Peppers As Tasty, Low Calorie Weight Loss Foods
The capsaicin in hot peppers, the part that makes them spicy, has the added effect of increasing fat burning in the body by boosting metabolism. Capsaicin also decreases cholesterol, adding to its healthy reputation as one of the best fat burning foods.
The more capsaicin found in a pepper, the more fat burning power it has. Habanero and Scotch bonnet are two of the most powerful peppers found in cooking, but even jalapeno and cayenne pepper added to the diet will help with weight loss if used regularly.
With all these healthy and delicious foods to aid weight loss, a diet featuring natural fat burning foods can now be viewed as a culinary adventure. To learn more about foods that burn fat, check out the articles How High Fiber Helps a Weight Loss Diet and Burn Body Fat with Herbs and Spices.
Sources:
Fujioka K, Effects of grapefruit and grapefruit products on weight and metabolic syndrome. The 228th ACS National Meeting. Philadelphia, PA, 2004 Aug.
Heaney RP, Davies KM, Barger-Lux MJ. Calcium and weight: clinical studies. J Am Coll Nutr. 2002 Apr; 21,2:152S-155S.
Burton-Freeman B. Dietary fiber and energy regulation. J Nutr. 2000 Feb;130, 2S Supplement:272S-275S.
Wu CH, Lu FH, Chang CS, Chang TC,Wang RH and Chang C. Relationship among Habitual Tea Consumption, Percent Body Fat, and Body Fat Distribution. Obesity Research 2003 Sep; 11:1088-1095
Lejeune MP, Kovacs EM, Westerterp-Plantenga MS. Effect of capsaicin on substrate oxidation and weight maintenance after modest body-weight loss in human subjects. Br J Nutr. 2003 Sep;90(3):651-59.
Bridget Coila - I'm a cell and molecular biologist, freelance writer and photographer currently living in Beijing, China. I'm fascinated by science, ...
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