To lose weight, you need to create a calorie deficit by consuming fewer calories than you burn. But that’s not the only thing that impacts your metabolic rate. Eating the right fats and carbohydrates at the right time of day can also supercharge your fat-burning potential. Your metabolism is essentially how quickly your body burns calories and processes food. The faster your metabolism is, the more calories you burn throughout the day. You’ll soon lose weight and keep it off in the long run. Recognizing which foods accelerate your metabolism can be difficult for anyone unfamiliar with nutrition terminology and concepts. But once you break down what each one means, it’s much simpler than it seems!
What is a Fat-Burning Food?
A fat-burning food helps your body process and access stored fat for energy. When your body needs to create a point for your muscles, organs, and other systems, it first looks to carbohydrates for fuel. But if you’re dieting and eating fewer carbohydrates, that isn’t enough to sustain your body’s needs. That’s when your body turns to stored fat for fuel instead. The more fat you have in your system, the less likely you’ll overeat and gain weight. A fat-burning food is any food that makes your body burn fat faster. Examples include lean proteins, certain spices, and various fruits and vegetables. Incorporating more fat-burning foods into your diet can help you lose weight more quickly, which can be helpful if you’re trying to meet a deadline or fit into a particular outfit.
7 Fat Burning Foods
1. Protein-rich foods
Protein-rich foods are a go-to for fat-burning diets because they’re full of amino acids and other nutrients that help you stay energized. A study published in the journal Nutrition Research found that eating a high-protein breakfast can help you lose weight and maintain a healthy metabolic rate throughout the day. There are several vegetarian sources of protein, including beans, legumes, tofu, lentils, and certain types of nuts. Eating a variety of protein-rich foods can help keep you full, as well as healthier and more energetic as a result.
2. Mineral-rich foods
Certain minerals boost metabolism, including iron, potassium, and magnesium. Potassium is one of the essential minerals for regulating your metabolic rate, so adding more to your diet can help you burn off more calories throughout the day. Iron is another vital mineral that plays a role in regulating your metabolism. Low iron levels can cause your metabolism to slow down, which is why many people feel tired and sluggish when anemic.
3. Chili peppers
Adding more chili peppers to your diet can help you boost your metabolism and feel more energized throughout the day. Chili peppers contain something called capsaicin, which is a natural metabolism booster. A study published in the journal Nutrition and Metabolism found that eating chili peppers can help you burn an average of 40 extra calories daily! Capsaicin also increases serotonin levels in your brain, which can help you feel less stressed and more focused as a result.
Coffee is one of the most common fat-burning foods, and it’s a great choice if you need something to wake up your metabolism in the morning. A study published in the journal Nutrition Research found that consuming between two and four cups of coffee per day can help you burn an extra 80 calories per day. Coffee is also a rich source of antioxidants, which help protect your body from damaging free radicals.
That can help reduce your risk of heart disease, cancer, and other chronic diseases as well. A couple of things to keep in mind if you’re trying to use coffee as a metabolism boost: First, you may want to drink your coffee black or without any added sugar, which can add a lot of extra calories. Second, your metabolism does drop as you get older, meaning that coffee may not boost your metabolism as much when you’re 40 or 50 compared to when you’re in your 20s.
If coffee isn’t your cup of tea, then having a few cups of green or black tea throughout the day can also help boost your metabolism. A study published in the journal Nutrition found that drinking a few cups of tea can increase your metabolic rate by up to 50%! Tea, especially green tea, is also a rich source of antioxidants. It can help protect you against heart disease and many types of cancers. While iced tea is delicious, it’s worth noting that the caffeine in tea will help boost your metabolism even more, when it’s served hot. So if you’re trying to drink more tea as a metabolism boost, go for the hot tea whenever possible.
6. Beans and legumes
Beans and legumes are one of the most inexpensive and accessible sources of protein out there. They’re also a great source of fiber, which can help you feel full for longer and prevent overeating. A study published in the Journal of Nutrition found that adding more fiber-rich foods, such as beans and legumes, can help you lose weight and maintain a healthy metabolic rate.
Ginger, a common component in many Asian dishes, is excellent fat-burning food in its own right. contains certain compounds that can help boost your metabolism, regulate your digestive system, and reduce inflammation in your body. A study published in the journal Metabolic Syndrome and Related Disorders found that taking a ginger supplement can help reduce inflammation and lower your blood pressure as a result. Ginger is also a fantastic source of vitamin C, making it an excellent immunity booster.
Fat-burning foods are great for helping you lose weight, but only if you’re eating them the right way. Eating a healthy, balanced diet that includes plenty of protein, vitamins, minerals, and other nutrients is vital for supporting your health. If you’re trying to lose weight, try to incorporate as many of these fat-burning foods as you can. And if you’re trying to maintain your current weight, then eat a healthy, balanced diet that includes all of these foods.