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TOP 5 FOODS TO BURN FAT
Boosting your metabolic rate can help you lose body fat.
However, most “fat-burning” supplements on the market are either unsafe, ineffective or both.
Fortunately, several natural foods and beverages have been shown to increase your metabolism and promote fat loss.
Here are TOP 5 healthy foods that help you burn fat.
1. Fatty 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 will 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 drop in 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 feelings of fullness and increases 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.
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 you 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.
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, eggs are a killer weight 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.
4. 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
5. Whey Protein
Whey protein seems to be 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 different protein drinks on four separate days. They experienced significantly lower hunger levels and ate fewer calories at the next meal after drinking the whey protein drink, compared to the other protein drinks
Moreover, whey appears to boost fat burning and promote weight loss in lean people and those who are overweight or obese.
These top five foods have been known to improve weight loss and maintain good health. Add these foods to your daily meals and you’ll see great results. Visit the link in the description to see my number one recommended weight loss program to lose weight easily and safely. If you enjoyed this video, I will be grateful if you like, share and comment. Thanks and bye for now.