Boosting your metabolism is the key to losing excess fat. Certain foods and drinks are said to boost your metabolism, which is beneficial for weight loss. But don’t be fooled. Most “fat-burning” supplements on the market are either unsafe, ineffective, or both.

Luckily, there are a number of natural foods and drinks that have been proven to increase your metabolism and promote fat burning. Here are 11 foods that can boost your metabolism and burn fat.

11 foods that boost your metabolism and burn fat

1. Fatty fish

Fatty fish, such as salmon, herring, sardines, mackerel, and other fatty fish, are rich in omega-3 fatty acids, which have a number of health benefits, including helping to reduce excess fat. Omega-3s reduce inflammation, boost metabolism, and reduce fat storage. In addition, fish are a good source of protein, which helps you feel full longer, boosts your metabolism, and helps you eat fewer calories overall.

Most health organizations recommend eating two servings of fatty fish per week (3 ounces each) for health benefits.

2. MCT oil

MCT oil is an oil extracted from palm oil. *MCT is a special type of fat that the body can burn differently from long-chain fat, which is commonly found in most foods.

Scientific research suggests that MCTs may have the following beneficial effects on the body:

• Accelerate fat burning: MCTs may help increase your metabolic rate, converting fat into https://ufabet999.app energy more quickly.
• Reduces Appetite: MCTs may help reduce feelings of hunger, making it easier to control food portions.
• Maintain Muscle Knots: MCTs May Help Maintain Muscle Volume While Losing Weight

Studies suggest replacing dietary fat with 1.5-2 tablespoons of MCT oil per day to boost fat burning, but start with 1 teaspoon and gradually increase the amount to avoid digestive side effects.

3. Coffee

Caffeine has many health benefits, including helping to burn fat. Caffeine increases the metabolic rate, converting fat into energy faster. However, coffee should be consumed in moderation to avoid side effects such as anxiety and insomnia.

The amount of caffeine you should drink should not exceed 400 milligrams per day, equivalent to about 4-5 cups of coffee, depending on the strength of the coffee. However, some people may be sensitive to caffeine, so the amount should be adjusted to suit their body.

Benefits of caffeine for burning fat:

• Increases metabolic rate: Caffeine increases body temperature, which stimulates fat burning.
• Reduces Appetite: Caffeine may help reduce hunger, making it easier to control food intake.
• Burns stored fat: Caffeine may help burn stored fat around your belly and hips.

However, drinking coffee alone is not enough to help you lose weight. It should be combined with eating a balanced diet, exercising regularly, getting enough rest, and controlling stress for good health and a beautiful figure.

4. Eggs

Egg yolks were once considered a food that should not be eaten because they are high in cholesterol. But in fact, whole eggs are a food that may be beneficial for weight loss.

Benefits of eggs for weight loss:

• Rich in protein: Eggs are a source of high-quality protein, which helps you feel full, reduces your appetite, and helps reduce snacking.
• Increase satiety: Eating protein stimulates your body to burn more calories as it digests food.
• Reduce Hunger: A 2017 study found that eating a high-protein diet reduced hunger by 16% and increased feelings of fullness throughout the day by 25%.

Eggs are a food that helps you feel full and control your weight. It is recommended to eat no more than 3 eggs per week. Eating more than this can affect your heart health and increase your risk of heart disease.

However, eating eggs alone cannot effectively reduce weight. You should control your diet, exercise regularly, get enough rest, and take care of your overall health for the best results.

5. Green tea

In addition to having a moderate amount of caffeine, green tea is also an excellent source of antioxidants that are useful in stimulating fat burning, especially belly fat. Although there is preliminary research indicating that drinking green tea may help speed up metabolism and reduce body fat, more studies are still needed to confirm these benefits for sure.

However, drinking about 2-3 cups of green tea a day is considered a reasonable amount to receive a variety of health benefits.

6. Whey protein

It is a protein extracted from cow’s milk that has many benefits for the body, especially reducing appetite and stimulating fat burning.

Mechanism of operation:

• Stimulates satiety hormones: Consuming whey protein stimulates the release of the hormones “PYY” and “GLP-1”, which are hormones that signal satiety and reduce appetite.
• Increases metabolic rate: Whey protein increases metabolic rate, converting fat into energy faster.
• Build Muscle: Whey protein is a high-quality protein source that helps build muscle and burn more energy.

7. Apple cider vinegar

Apple cider vinegar is an ancient folk remedy that has long been popular. Today, there is a wealth of scientific research supporting its many health benefits.

Animal research suggests that “acetic acid,” a key component of apple cider vinegar, may help increase fat burning and reduce belly fat storage. However, more human studies are needed to confirm these results.

How to take apple cider vinegar:

• Start with 1 teaspoon per day mixed with water. Increase to 1 tablespoon per day gradually to reduce the chance of stomach discomfort.
• Mix apple cider vinegar with water and drink before meals.
• Mix apple cider vinegar into salads, dressings, or sauces.

8. Chili pepper

Chili peppers are rich in powerful antioxidants, one of which is “capsaicin.” Research suggests that capsaicin may help control weight by stimulating feelings of fullness, reducing appetite, and preventing snacking.

Mechanism of operation:

• Stimulates satiety hormones: Capsaicin stimulates the release of the hormones “PYY” and “GLP-1”, which are hormones that signal to feel full, reducing appetite.
• Increases metabolic rate: Capsaicin increases the metabolic rate, converting fat into energy faster.
• Reduces fat absorption: Capsaicin may help reduce fat absorption in the intestines.

How to eat chili peppers:

• Eat fresh chili or dried chili powder to add spiciness to food.
• Eat food that contains chili, such as red curry, larb, and nam phrik.
• Eat spicy chili paste and fresh vegetables.

9. Oolong tea

Oolong tea is rich in “polyphenols,” important compounds that have health benefits. Research shows that polyphenols may help lower blood sugar levels and promote weight loss.

In addition, oolong tea, like other teas, contains caffeine, which helps to stimulate fat burning, which is beneficial for weight loss. Drinking tea, whether it is green tea, oolong tea, or a combination of both, regularly may be beneficial for weight loss and has other health benefits.

10. Full-fat Greek yogurt

Full-fat Greek yogurt is packed with important nutrients and has the following health benefits:

• Good source of protein: Full-fat Greek yogurt is high in protein, which helps you feel full, reduces your appetite, and helps control your weight.
• Potassium source: Potassium helps control blood pressure and prevent heart disease.
• Calcium source: Calcium helps strengthen bones and teeth and prevents osteoporosis.

Research suggests that eating high-protein dairy products, such as Greek yogurt, may help boost metabolism, aid weight loss, and burn fat.

Eating two cups of Greek yogurt a day may have several health benefits, but it is best to choose natural, full-fat Greek yogurt for maximum benefits. However, eating Greek yogurt alone will not effectively reduce weight. You should control your diet, exercise regularly, get enough rest, and take care of your overall health for the best results.

11. Olive oil

Olive oil is considered one of the healthiest fats. The main component of olive oil is oleic acid, which research has shown to have beneficial effects on fat burning and weight control.

Consuming olive oil can be done easily by:

• Drizzle 1-2 tablespoons of olive oil over the salad.
• Mix olive oil into cooked food.

However, you should choose Extra Virgin Olive Oil, which is olive oil that has gone through the least processing, retaining the highest nutritional value, suitable for cooking at low temperatures. Consuming olive oil alone cannot effectively reduce weight. You should control your diet, exercise regularly, get enough rest, and take care of your overall health for the best results.