Do you want to lose weight in a healthy and long-term way? With these 15 natural fat burner foods, you can speed up the process of losing weight and reach your goal faster.
If you want to lose a pound, you have to use more energy every day than you consume. A combination of a healthy, balanced diet and an exercise program is therefore ideal. But there are also a few “fat burner foods” that can help you lose weight effectively. On the one hand, these foods stimulate your metabolism so that you burn more calories. On the other hand, thanks to the low glycemic index (GI) and a lot of fiber, they keep you full for a long time. By the way, the GI indicates how much a carbohydrate-containing food affects your blood sugar level. More on this in the text.
However, you mustn’t use these foods as an excuse to continue eating fast food and chocolate in bulk because natural fat burner foods cannot make up for an unhealthy lifestyle. You can also safely do without fat burner supplements, such as L-carnitine because their effect has not been scientifically proven.
Fat Burner Foods: Chili
The sharper, the better. According to a study by the University of Washington, the capsaicin in chili peppers heats the taste buds and the burning fat in the body. The antioxidant stimulates metabolism and digestion. In addition, spicy food lowers insulin levels, which promotes fat burning. Another fat burner effect: Capsaicin (also found in hot peppers or cayenne pepper) reduces appetite. So always season properly!
Fat Burner Foods: Eggs
Don’t be afraid of cholesterol: egg yolks contain many supposedly unhealthy substances, but cholesterol ingested with food hardly contributes to blood values, but the saturated fatty acids consumed with food. In addition, each egg contains 7 grams of protein with an optimal composition of amino acids that your body can convert 100 percent into muscle mass. A study carried out in 2012 by the ” National Library of Medicine” even shows that amino acids help build muscle and boost metabolism more effectively than any other nutrient. One egg per day thus contributes to an excellent supply of protein in your body. It’s best to try one of our delicious egg recipes right away.
Fat Burner Foods: Low-Fat Curd
The name says it all because you will not get fat from lean quark. The quark has only 71 calories per 100 grams and at the same time provides 13 grams of protein and lots of healthy calcium. 500 grams of low-fat quark contain 460 milligrams of calcium – that’s around half of your daily requirement. But be careful: with increasing fat content and thus also with an increasing number of calories, the calcium content decreases. Therefore, avoid variants with 20 or 40 percent fat—the calorie content increases by more than double. Eat around 100 grams of low-fat quark every day, such as a fruit quark for breakfast or later in the day as a herb quark, which tastes very good with carrots or potatoes.
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Fat Burner Foods: Fish
Fish and seafood hardly contain any carbohydrates, so their GI is also close to zero. What does that mean? You should avoid foods with a high glycemic index (over 50) when losing weight because they cause your blood sugar level to skyrocket and then go on a roller coaster. Food cravings are inevitable. Therefore I prefer foods with a low GI, such as fish. If you regularly incorporate fish into your diet, according to the ” American Heart Association,” Something good not only for your figure but also for your heart.
In contrast to vegetables, however, you can only enjoy fish with caution because it is very fatty: 100 grams of salmon provide 202 calories and 100 grams of fennel for comparison only 19. However, because fish also contains the vital, fat-soluble vitamin D, you should eat it. In any case, put it on your menu once a week.
Fat Burner Foods: Apples
Over 30 vitamins – including provitamin A, vitamins B1, B2, B6, E, and C, lots of potassium, and many other minerals cavort in and under the crisp apple peel. This is where 70 percent of the valuable nutrients are located – so keep your hands off the paring knife. An apple of average size (180 grams) only provides around 97 calories. And especially important: the fiber pectin stimulates digestion and keeps you full for a long time. Apples are also an excellent way to bring classic calorie bombs such as cakes or pancakes down to a six-pack-compliant calorie level.
Fat Burner Foods: Asparagus
Asparagus consists of around 95 percent water – there isn’t much left that could make you fat. After eating asparagus, water is also flushed out of the body more quickly. As a pilot study by the research group for herbal drugs of forensic medicine at the University of Freiburg discovered, asparagus is also a natural remedy for high blood pressure. Plus: Asparagus provides almost all vitamins, especially vitamins A, C, and E, and folic acid, which fulfills many vital functions in the body. Folic acid is involved in the formation of blood cells and the synthesis of DNA and RNA.
Fat Burner Foods: Chickpeas
100 grams of the delicious legumes contain 16 grams of fiber. The German Nutrition Society (DGE) recommends consuming 30 grams of fiber per day. With 100 grams of chickpeas, you have already covered half of the requirement. The ” Swiss Nutrition Society” recommends adding pulses such as chickpeas to your diet twice a week – for example, in the form of hummus. In combination with other power foods, this amount is sufficient. The information is based on the dry weight of the small legumes.
Fat Burner Foods: Flaxseed Oil
According to a study by Penn State University, oil has the highest calorie density of any food and still helps you lose weight. The long-chain omega-3 fatty acids activate fat burning, and no other oil has such a high omega-3 content as linseed oil. In addition, unsaturated fatty acids are good for your body because they lower cholesterol levels and support the cardiovascular system. It is best to combine linseed oil with low-fat quark because combining the two fat burner foods is ideal for losing weight quickly and healthily.
Fat Burner Foods: Almonds
Almonds are not exactly low in calories, so you shouldn’t eat too many of them. However, their health-promoting properties (such as reducing the risk of heart attack) and their weight-loss potential are so outstanding that you should never be without them entirely. The fiber content is very high at 15 grams per 100 grams – this gives your weight loss plan the final kick.
Fat Burner Foods: Avocado
In the fruit category, the hearty power fruit is one of the best sources of fiber: 6 grams per 100 grams. While avocados contain 15 grams of fat per 100 grams, these are mainly unsaturated fatty acids. The journal ” Internal Medicine Review” has found that these unsaturated fatty acids help you lose weight. At the same time, however, it contains around four times as many calories as an apple. Two fruits a week are perfect. Then you don’t run the risk of consuming too much fiber. Anyone who can digest far more than 50 grams of fiber will soon feel this as gas development.
Fat Burner Foods: Green Tea
The catechins and flavonoids of the tannic tea acids contained in green tea stimulate fat burning. In addition, the tea increases the generation of heat in the cells and thus the consumption of calories. The bitter substances also inhibit the unpopular cravings and curb the appetite. The healthy tea also wakes you up, so it is also an ideal coffee substitute.
Fat Burner Foods: Flaxseed
Flaxseeds contain a lot of fiber. This will slow down the absorption of carbohydrates and keep your blood sugar level constant. In addition, digestion is stimulated, which also has a positive effect on intestinal flora. Since flax seeds swell up in the stomach and bind many times over in the water, they also ensure a long-lasting feeling of satiety. But be careful: According to the Federal Center for Nutrition, you should eat a maximum of 45 grams of flaxseed throughout the day. The superfood contains a small amount of hydrogen cyanide.
Fat Burner Foods: Harz Cheese
Harzer is an insider tip among protein suppliers: pumped full of high-quality whey protein, low in calories, inexpensive, and available in every supermarket. With a 30 percent protein content, Harz cheese is well ahead of chicken breasts, at just 131 calories per 100 grams. And as a study by the ” US National Library of Medicine” 2019 showed, a protein-rich diet can boost the metabolism by around 30 percent. Consume 50 to 100 grams of it daily. If you are not a fan of the tart and intense taste, you can refine it with sun-dried tomatoes, Italian herbs, olive oil, and balsamic vinegar.
Fat Burner Foods: Mushrooms
The measure of all things in the already mentioned glycemic index (GI) is glucose. It has a value of 100, making it the reference for all other foods. But be careful, 100 is the wrong number. So one thing is clear: if you want to lose weight, you should avoid sugar. However, foods with a GI below 55 are particularly recommended. Mushrooms easily undercut this brand; they are 15. But you can also strike with other mushrooms; they all have similar values.
Fat Burner Foods: Whole Grain Bread
Whole wheat flour lowers the glycemic index so that the pancreas releases less insulin – the hormone that triggers cravings. White bread contains only 3 grams of fiber per 100 grams, wholemeal bread on average 7 grams. Flaxseed bread is the front runner with 10 grams. Researchers of the ” American Journal of Nutrition” actually discovered in an experiment that people who eat whole-grain bread instead of white bread use more energy for excretion. For you, this means: Instead of relying on white bread, order the wholemeal variant from the bakery.
If you want to lose weight effectively, you cannot avoid a slight calorie deficit and exercise. However, if you eat them regularly, these 15 foods will help you fuel fat burning and provide your body with essential nutrients.
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