Chill pepper may just fire up your weight loss. If you can manage a bit of spice or hot stuff and are desperately searching for foods that burn fat like crazy then add some chili pepper to your meal. It may just give your fat burning the edge.
Capsaican is the active compound in chili. It has been shown to provide an increase in metabolic processes post meal by elevating your body’s temperature. To cool down your body requires calories, resulting in an increase to your metabolism.
A 2012 study published in Physiology & Behavior by authors Mary-Jon Ludy and Richard D. Mattes examined the influence of hot red peppers on weight management. 25 men and women in their 20s completed a randomized crossover trial where they consumed between 1 and 3.5 grams of red pepper. Energy expenditure, core body and skin temperature, and appetite were analysed.
Participants that consumed hot peppers exhibited increased heat production (thermogenesis), core temperature, energy expenditure and fat oxidation (fat burning).
A further benefit of chili is that is can be wonderful for maintaining healthy skin, hair and nails. Sounds like the perfect food for all round beauty!
Do you like berries? I hope so. Blueberries are not only tasty and full of health boosting antioxidants, but they are jam packed with wonderful fibre to help regulate insulin production. Get your fill on blueberries to help maintain a high metabolic rate.
In fact, blueberries could be just the ticket for banishing belly fat. A study completed by the University of Michigan’s Cardioprotection Research Laboratory examined the impact of blueberries on abdominal fat.
Admittedly, the study was on rats. But just remember, a lot of early medical interventions are completed on our rodent friends! The findings were interesting - assuming they are similar to human impacts. The researchers demonstrated a diet high in blueberries encouraged reductions in abdominal fat, alongside a bunch of other heart health benefits such as improved glucose control, reduced insulin sensitivity and lower cholesterol.
Fresh fish… get your fresh fish! Salmon is a great food choice to add to your shopping basket. Compared to most white fish, I'll admit salmon is a bit higher in calories. But it is high in protein and low in saturated fat. It’s also a leaner choice than most red meat options.
What’s more important – Salmon is action packed with fantastic omega 3 fatty acids that are wonderful at promoting heart health. Selenium, niacin, phosphorus, vitamin B12, magnesium and vitamin B6 are all benefits of a salmon filled meal.
A 2001 research study demonstrated that participants eating a diet rich in MUFA (monounsaturated fatty acids) lost 9 pounds when compared to a subjects on a low fat diet alternative (who actually gained weight during the same period). Salmon is a great source of monounsaturated fatty acids.
Most nuts are a solid addition to your diet. Almonds though are a cut above. They are the most nutritionally dense nut providing a bunch of healthy macronutrients and calories for a small serving size. A handful of almonds a day can help lower LDL cholesterol levels and also delivers a wonderful source of protein, fibre and monounsaturated fats.
An article published in the Journal of the American heart Association suggested that substituting white bread, muffins or similar carbs with almonds can reduce central abdominal fat, the dangerous fat associated with heart disease. Probably no surprise there… but make sure you get your fill of nuts to keep your heart healthy and to lose belly fat.
Eat spinach and get muscles like Popeye. Ok, I’m joking. But leafy green veggies like spinach are a fabulous addition to your diet and another of the foods that burn fat. Amazingly nutrient rich, spinach is an excellent source of protein, fibre, iron, calcium, vitamins K, A, C, B2, B6… you get the picture no doubt. It’s extremely good for you and GREAT if you are looking to burn some extra belly fat.
In fact, a 90 day study at Lund University in Sweden involving 38 overweight women looked at the impact of spinach on weight loss. Subjects were given 5 grams of spinach extract containing green leaf membranes called thylakoids.
The results were impressive. A 43% increase in weight loss was experienced by the treatment group when compared to the control. Those given the extract lost 5kg. Further, the group also reported a reduction in cravings for unhealthy foods by increasing the body's production of hormones that assist with satiety.
The only drawback... you would need to consume a truckload of spinach and chew it to death to get a similar weight loss benefit to the spinach extract.
Get rid of the skin and turkey is naturally low in fat with only a single gram of fat per ounce. A great source of protein to help you build your lean muscle and keep that metabolic rate trucking along. What’s more there are a bunch of other valuable nutrients in turkey like potassium, zinc, folic acid and a range of vitamins. Remember to take the skin off though, that is not nearly as healthy!
Just let me clarify upfront – when I say oatmeal I’m talking about simple old rolled oats not the sugar filled sweetened packages of instant oatmeal that line the shelves of your supermarket or local store. A great source of fibre and complex carbohydrates these whole grain cereals will help boost your metabolism and keep insulin in check.
Not only that, oatmeal first thing in the morning can make your stomach feel full for longer, and according to research published in the Annals of Nutrition & Metabolism - it may also minimise your calorie intake come lunchtime.
This particular study examined breakfast intake amongst 36 men and women. One group consumed oatmeal, another cornflakes (with the same volume of calories), and the last group avoided brekkie altogether.
Those who ate oatmeal were less hungry throughout the morning and consumed a lunch with 31% lower calories. Scientists hypothesised that oatmeal stayed in the stomachs longer - improving fullness. The high fibre content was assumed responsible.
Add these foods that burn fat to your daily intake and watch your metabolism really start to kick into gear.