Some foods stimulate thermogenesis and increase metabolic rate to burn fat effectively and quickly. There are also other foods that can indirectly increase rate by suppressing all symptoms associated with slow metabolism. However, it is very important to know exactly when these fat burning foods will be consumed. Now let’s examine in detail what the most effective fat-burning foods for weight loss are;
What are the Best Fat Burning Foods for Breakfast?
Some foods consumed during breakfast can seriously burn fat. Fat-burning foods for breakfast include;
Green Tea: Green tea is highly thermogenic due to the interaction of catechin and caffeine polyphenols with noradrenaline. This also stimulates the thermogenesis of brown adipose tissue. Green tea can also serve as a detoxic beverage because it is loaded with antioxidants. You can consume a glass of green tea in the morning to detoxify and dissolve fats.
Nuts: Nuts have an indirect thermogenic effect. They are rich in vitamins, minerals, dietary fiber and healthy fats. These nutrients increase satiety, reduce inflammation, help detoxification, which keep cells active and help normal work. When cells do their job well, metabolic rate increases. You can consume almonds, walnuts, pistachios, macademia or pine nuts to increase your metabolism.
Egg: Eggs are extremely tasty and full of vitamins. Boiled eggs are rich in fat-soluble vitamins, protein, essential fatty acids and minerals. Eggs consumed at breakfast help to increase saturation and accelerate weight loss.
Lettuce: Lettuce helps prevent postprandial increases in blood sugar levels. Uncontrolled blood sugar levels can lead to insulin resistance, weight gain, and type 2 diabetes. Therefore, it is recommended to consume plenty of lettuce.
Lemon: It is rich in lemon, vitamin C, fiber, minerals and other plant nutrients. The antioxidants in lemon help to remove harmful oxygen radicals and thus ensure a healthy functioning of the cells. This ensures the proper functioning of all physiological processes. In addition, lemon helps to metabolize foods properly and prevent fat accumulation.
Chia Seed: Chia seeds are highly effective in lowering serum lipid and blood sugar levels. Also rich in dietary fiber, this nutrient helps increase satiety and prevents fat absorption. Chia seeds reduce inflammation and increase metabolic rate by increasing insulin sensitivity. To increase your taste and metabolism, you can add chia seeds to your smoothie fruits at breakfast.
Turkish Coffee: Like green tea, Turkish coffee increases the thermal effect. Studies have shown that Turkish coffee leads to a significant increase in metabolic rate and fat oxidation. To burn fat, you can consume a cup of coffee without sugar or an artificial sweetener.
Grapefruit: Grapefruit contains a significant amount of hydroxytic acid (HCA), which prevents the conversion of sugars into fat. Grapefruit is also rich in dietary fiber that helps increase satiety.
Best Fat Burning Foods for Lunch
Some foods to be consumed at lunch may cause fat burning. These nutrients are generally;
Broccoli: It is rich in minerals such as broccoli, dietary fiber, A, C, K and folate vitamins, calcium, magnesium, phosphorus and omega-3-fatty acids. Broccoli also helps to reduce levels of bad cholesterol (LDL cholesterol) in the blood and antioxidants help to remove toxins. Consuming broccoli will alleviate this problem because toxic accumulation interferes with cell function and slows metabolism.
The Fish: Fish such as salmon, tuna, and cod are rich in omega-3 fatty acids that help reduce inflammation, increase good cholesterol (HDL cholesterol), and reduce triglyceride levels in serum. These physiological changes increase the metabolic rate by assisting in the proper regulation of genes and cell functions. You can have a medium fish at lunch or dinner to improve your metabolism.
Tomato: Lycopene-containing tomatoes improve metabolic health, reduce inflammation and lower cholesterol levels.
Spinach: Experts have found that consuming spinach, which is very rich in thialacoid and dietary fiber, can contribute to reducing hunger and increasing toughness. Decreased feeling of hunger refers to controlled blood glucose levels, which will result in the proper functioning of cells, enzymes and auxiliary factors involved in the metabolic reaction.
Garlic: Garlic stimulates thermogenesis and helps control the number of fat cells in the body.
Whole Grain Foods: It is rich in whole grain foods, healthy fats, dietary fiber and other nutrients. Experts report that whole grain foods help to reduce blood sugar levels and body fat percentage and thus prevent metabolic diseases.
Hot Pepper: Hot pepper contains capsaicin, which causes a thermogenic effect and increases the metabolic rate. This means that it is a super nutrient that helps to lose weight.
Yoghurt: Yoghurt is full of good intestinal bacteria that support digestion. Yoghurt also helps in weight loss by increasing toughness, promoting fat loss, reducing glycemic response, and increasing insulin sensitivity.
Best Fat Burning Foods for Dinner
Some foods, especially during dinner, burn fat and make it easier to lose weight. These foods generally consist of;
Lean Meat: Proteins cannot be easily digested and therefore consuming a good source of protein can increase your body’s metabolic rate.
Beans And Lentils: Beans and lentils, complex carbohydrates, dietary fiber, vitamins and minerals are also rich in protein sources. Experts have found that eating beans and lentils can increase satiety, reduce the risk of obesity and reduce postprandial glucose levels. These properties of lentils and legumes help organs, cells, enzymatic reactions to take place at a good rate and have a positive effect on metabolic rate.
Cinnamon: Cinnamon is a very effective metabolism enhancer. It helps to increase insulin sensitivity, reduce the risk of obesity, hypertension and regulate blood pressure. Adding cinnamon to the food greatly enhances the taste of the food, makes it more delicious and also helps in weight loss.
Flax Seed: Flax seed is very rich in dietary fiber and contains healthy fats that prevent fat absorption, reduce bad cholesterol, and regulate stool clumping. You can add ground flax seeds in yogurt or increase the nutritional value of your food.
Potato: Sweet potatoes are full of vitamins A and C, calcium magnesium, phosphorus, potassium, antioxidants and other plant nutrients that suppress fat cell division. It also keeps you full longer.
Ginger: Experts have found that ginger consumption increases thermo genesis, keeps hunger pains away, and has anti-inflammatory and antioxidant effects.
Watermelon: It is rich in watermelon, carbohydrates, dietary fiber, vitamins, minerals and antioxidants. It is one of the best foods that can be eaten after exercise because it fills sugar in the blood stream. However, it does not lower blood sugar levels. Antioxidants help reduce inflammation and therefore prevent inflammation-induced weight gain.
Apple: Apples are rich in vitamins A and C, phosphorus, magnesium, dietary fiber, antioxidants and nutrients that help remove harmful oxygen radicals, lower cholesterol, and help reduce weight.
Milk: Drinking milk before going to sleep can help you sleep better and reduce metabolic disorders.
Turmeric: Turmeric contains curcumin, the phyto-nutrient responsible for its different flavors. Curcumin is anti-inflammatory in nature and helps prevent weight gain due to inflammation.