Boosting your metabolic rate can help you lose body fat.
Different foods go through different metabolic channels in your body.
They can have a wide range of effects on hunger, hormones and the amount of calories you shed.
Fortunately,there are several natural foods and beverages have been shown to increase your metabolism and helps you lose weight.
So here are 7 healthy foods to aid your weight loss campaign
Research has shown that caffeine increases metabolic rate by an impressive 3–13%, depending on the amount consumed and individual response.
In one separated study, people took 100 mg of caffeine every two hours for 12 hours. Lean adults burned an average of 150 extra calories and obese adults burned 79 extra calories during the study time period.
To properly access the fat-burning benefits of caffeine without the potential side effects, such as anxiousness or insomnia, consume about 100–400 mg per day. This is equivalent to 3-4 cups of coffee.
Eggs are a high-protein food that may help reduce hunger, increase fullness, boost fat burning and keep the heart healthy.
Eating three eggs several times a week can help you burn fat while keeping you full and satisfied. Also, studies have shown that egg-based breakfasts reduce hunger and promote feelings of fullness for several hours in overweight and obese individuals.
Although egg yolks should 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.
- Green Tea
Green tea is an excellent beverage choice for good health. Together with providing a balanced 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.
Drinking up to four cups of green tea daily may provide a number of health benefits, including potentially increasing the amount of calories you burn.
- Apple Cider Vinegar
Apple cider vinegar may help suppress appetite, promote loss of belly fat and reduce blood sugar and insulin levels.
Although there isn’t much research on vinegar’s effect on fat loss in humans, the results from one study are pretty encouraging.
In this study, 144 obese men who added 2 tablespoons of vinegar to their usual diets every day for 12 weeks lost 3.7 pounds (1.7 kilograms) and experienced a 0.9% reduction in body fat.
Including apple cider vinegar in your diet may help you lose body fat. Start with 1 teaspoon per day diluted in water and gradually work up to 1–2 tablespoons per day to minimize potential digestive discomfort.
- Olive Oil
Olive oil appears to reduce the risk of heart disease, promote feelings of fullness and boost metabolic rate. Olive oil is one of the healthiest fats on earth.
Olive oil contains medium-chain triglycerides (MCTs) that may increase satiety after meals. MCT oil supplements are even more effective.
Research had indicated that grapefruit may suppress appetite and reduce calorie intake when eaten before meals. It’s worth a try if you’re want to lose weight.
Therefore, eating half a grapefruit about half an hour before some of your daily meals may help you feel more satiated and eat fewer overall calories.
The grapefruit group also had reduced insulin resistance, a metabolic abnormality that is implicated in various chronic diseases.
- Whole grains
You should avoid refined grains if you’re trying to lose weight. Choose whole grains instead — they’re much higher in fiber and other nutrients.
This includes some whole grains that are loaded with fiber and contain a decent amount of protein. Some examples include oats, brown rice and quinoa.
Keep in mind that refined grains are not a healthy choice, and sometimes foods that have “whole grains” on the label are highly processed junk foods that are both harmful and fattening.