What are the ten most fat burning foods to consume daily. The word “fat burning foods” typically applies to foods that help stimulate the metabolism, reduce appetite and overall food consumption. Foods can’t burn fat just so we are clear why health professionals use the word fat burning in terms of the foods to eat to lose weight. I am glad that we got that fat burning foods term cleared up.
What Are The Ten Most Fat Burning Foods To Consume Daily?
“Your primary energy source when you want to lose weight or drop bodyfat will always come from food first.”- Celebrity Fitness & Nutrition Expert- Obi Obadike
Top Ten Fat Burning Foods
- Fatty Fish like sardines, salmon, herring, and oily fish all contain Omega 3 fatty acids. Fish has a high amount of protein, and it helps to maintain heart health and boost fat loss especially if you take this a couple of times a week. There was a 6-week study where the group took fish oil supplements and lost an average of 1.1 pounds of fat. Fish also helps to boost your metabolic rate during the digestion process.
- Coffee has a major source of caffeine, and we all know that caffeine can help burn fat. The best fat burning effects of coffee is taking 100 to 400 mg a day and that is equivalent to 1 to 3 cups of coffee a day.
- Green Tea has a reliable source of caffeine, and it contains (EGCG) which is epigallocatechin gallate. That contains an antioxidant that is known to help rid belly fat.
- Eggs has a major source of protein. And there was an 8-week controlled study on 21 men who had 3 eggs for breakfast. That group consumed 400 fewer calories than the breakfast group that had a bagel breakfast. And that 3 eggs group lost 16% more bodyfat than the bagel breakfast group. So that study proved that eating eggs regularly will keep you full, satisfied and make you eat less.
- Apple Cider Vinegar has a lot of health benefits, and some small studies has shown you can lose bodyfat if you take 1 to 2 teaspoons per day. There was a study on 144 obese men who took 2 tablespoons of Apple Cider along with their usual diet for 12 weeks every day. In that 12-weeks they lost 3.7 pounds and lost 0.9% of bodyfat. Apple cider vinegar is known to suppress your appetite and reduce blood sugar and insulin levels.
- Chili Peppers carries an antioxidant called capsaicin and that can increase fullness and satiety. It is common for people to use chili peppers on food to add flavor to meals.
- Greek Yogurt contains protein and calcium but most importantly conjugated linoleic acid. And this conjugated linoleic acid in Greek yogurt promotes weight loss in overweight and obese people as research has shown. It also contains probiotics which promotes gut health.
- Olive Oil is one of the healthiest oils you can use on food or just period. There are studies that have shown that it can promote fat loss and promote fullness and satiety.
- MCT Oil stands for medium chain triglycerides, and studies has shown to increase your metabolic rate and fat loss. There was a study done on 8 men who took 1 to 2 teaspoons of MCT oil per day. The study showed that it burned an extra 120 calories per day from doing this.
- Oolong Tea is a healthy beverage and some studies have shown that can potentially increase your metabolic rate and promote weight loss. There was also a small study that shown that it burned calories twice as much as regular tea.
The Bottom Line is that there isn’t a magic pill that you pop in your mouth and the fat goes aways. Your primary energy source when you want to lose weight or drop bodyfat will always come from food first.
If you have any interest in trying any of our Ethical Supplement products to help you heighten your immune system or assist you with your fitness or health goals, you can go to https://ethicalinc.com/product/multivitamin/
- Casas-Agustench P, López-Uriarte P, Bulló M, Ros E, Gómez-Flores A, Salas-Salvadó J. Acute effects of three high-fat meals with different fat saturations on energy expenditure, substrate oxidation and satiety. Clin Nutr. 2009 Feb;28(1):39-45. doi: 10.1016/j.clnu.2008.10.008. Epub 2008 Nov 17. PMID: 19010571.
- Piers LS, Walker KZ, Stoney RM, Soares MJ, O’Dea K. The influence of the type of dietary fat on postprandial fat oxidation rates: monounsaturated (olive oil) vs saturated fat (cream). Int J Obes Relat Metab Disord. 2002 Jun;26(6):814-21. doi: 10.1038/sj.ijo.0801993. PMID: 12037652.
- Blankson H, Stakkestad JA, Fagertun H, Thom E, Wadstein J, Gudmundsen O. Conjugated linoleic acid reduces body fat mass in overweight and obese humans. J Nutr. 2000 Dec;130(12):2943-8. doi: 10.1093/jn/130.12.2943. PMID: 11110851.
- Chen SC, Lin YH, Huang HP, Hsu WL, Houng JY, Huang CK. Effect of conjugated linoleic acid supplementation on weight loss and body fat composition in a Chinese population. Nutrition. 2012 May;28(5):559-65. doi: 10.1016/j.nut.2011.09.008. Epub 2012 Jan 20. PMID: 22261578.
- Gaullier JM, Halse J, Høye K, Kristiansen K, Fagertun H, Vik H, Gudmundsen O. Conjugated linoleic acid supplementation for 1 y reduces body fat mass in healthy overweight humans. Am J Clin Nutr. 2004 Jun;79(6):1118-25. doi: 10.1093/ajcn/79.6.1118. PMID: 15159244.
- Whigham LD, Watras AC, Schoeller DA. Efficacy of conjugated linoleic acid for reducing fat mass: a meta-analysis in humans. Am J Clin Nutr. 2007 May;85(5):1203-11. doi: 10.1093/ajcn/85.5.1203. PMID: 17490954.
- Kondo T, Kishi M, Fushimi T, Ugajin S, Kaga T. Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects. Biosci Biotechnol Biochem. 2009 Aug;73(8):1837-43. doi: 10.1271/bbb.90231. Epub 2009 Aug 7. PMID: 19661687.
- Dulloo AG, Duret C, Rohrer D, Girardier L, Mensi N, Fathi M, Chantre P, Vandermander J. Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. Am J Clin Nutr. 1999 Dec;70(6):1040-5. doi: 10.1093/ajcn/70.6.1040. PMID: 10584049.
- Vander Wal JS, Gupta A, Khosla P, Dhurandhar NV. Egg breakfast enhances weight loss. Int J Obes (Lond). 2008 Oct;32(10):1545-51. doi: 10.1038/ijo.2008.130. Epub 2008 Aug 5. PMID: 18679412; PMCID: PMC2755181.
- Noreen, E.E., Sass, M.J., Crowe, M.L. et al. Effects of supplemental fish oil on resting metabolic rate, body composition, and salivary cortisol in healthy adults. J Int Soc Sports Nutr 7, 31 (2010). https://doi.org/10.1186/1550-2783-7-31
- Dulloo AG, Fathi M, Mensi N, Girardier L. Twenty-four-hour energy expenditure and urinary catecholamines of humans consuming low-to-moderate amounts of medium-chain triglycerides: a dose-response study in a human respiratory chamber. Eur J Clin Nutr. 1996 Mar;50(3):152-8. PMID: 8654328.
- Seaton TB, Welle SL, Warenko MK, Campbell RG. Thermic effect of medium-chain and long-chain triglycerides in man. Am J Clin Nutr. 1986 Nov;44(5):630-4. doi: 10.1093/ajcn/44.5.630. PMID: 3532757.
- Komatsu T, Nakamori M, Komatsu K, Hosoda K, Okamura M, Toyama K, Ishikura Y, Sakai T, Kunii D, Yamamoto S. Oolong tea increases energy metabolism in Japanese females. J Med Invest. 2003 Aug;50(3-4):170-5. PMID: 13678386.
- Rumpler W, Seale J, Clevidence B, Judd J, Wiley E, Yamamoto S, Komatsu T, Sawaki T, Ishikura Y, Hosoda K. Oolong tea increases metabolic rate and fat oxidation in men. J Nutr. 2001 Nov;131(11):2848-52. doi: 10.1093/jn/131.11.2848. PMID: 11694607.
- Hursel R, Viechtbauer W, Dulloo AG, Tremblay A, Tappy L, Rumpler W, Westerterp-Plantenga MS. The effects of catechin rich teas and caffeine on energy expenditure and fat oxidation: a meta-analysis. Obes Rev. 2011 Jul;12(7):e573-81. doi: 10.1111/j.1467-789X.2011.00862.x. Epub 2011 Mar 2. PMID: 21366839.