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Consuming certain foods can lead to a reduction in body fat. When a person adds these fat-burning foods to the diet, they can burn fat and lose weight over time. Such fat-burning foods include eggs, nuts, and oily fish.
The term "fat-burning foods" may apply to those that produce fat loss by stimulating metabolism, reducing appetite, or reducing overall food intake.
All foods stimulate metabolism. However, some types of food, such as chili peppers, might have a larger impact on metabolism than others. Eating these foods may lead to weight loss.
Certain foods, such as nuts, can also offset hunger for longer than others. Consuming these foods may help control appetite and reduce overall food intake, leading to weight loss.
In this article, we examine some fat-burning foods that could help people lose weight. We also take a look at how best to include these foods in the diet.
Nuts are very nutritious. They are high in protein and good fats, which are both beneficial for offsetting hunger over long periods.
Importantly, people can incorporate nuts into a healthful diet without gaining any weight.
For example, one study from 2011, published in the Journal of Nutrition and Metabolism, found that including nuts in the diet over 12 weeks led to improvements in diet quality, without any weight gain.
Fish is a type of healthful food that contains vital omega-3 fatty acids. Oily fish such as salmon are particularly high in long-chain fatty acids that are difficult to find elsewhere.
Fish is also high in protein. Dietary protein can offset hunger, and it is an important tool for weight loss.
Yogurts can vary in their nutritional content. Plain yogurt, such as Greek-style yogurt, is the most healthful. It contains a variety of vitamins, minerals, and probiotics.
Yogurt also contains different types of protein, such as casein and whey. A study from 2014 that appears in the Nutrition Journal shows that eating high-protein yogurt can have benefits for appetite control, offsetting hunger, and lowering overall food intake.
Split peas are a healthful source of energy and a versatile ingredient.
Peas are high in vitamins, minerals, and fiber. They also contain complex carbohydrates, which are a good source of energy.
Split peas also contain proteins that can offset hunger.
A 2011 study that appears in the Nutrition Journal explains that the protein contained within split peas has a greater impact on reducing hunger than whey protein from milk.
Eggs are rich in vitamins, minerals, and other nutrients important to health, report the American Heart Association (AHA). They are high in cholesterol, but there is no evidence to suggest that eating cholesterol causes high cholesterol in the body.
Eggs are also an excellent source of protein and can help control appetite. A study in the journal Nutrition Research found that eating eggs at breakfast had a positive impact on controlling hunger and food intake later in the day.
Chili peppers contain the chemical capsaicin, which could have benefits for weight loss.
A 2012 systematic review, published in the journal Appetite, shows that capsaicin may increase fat burning and reduce appetite. These effects may help lead to weight loss.
Coconut oil contains a high level of medium-chain triglycerides. This is a specific type of fat that may have a range of health benefits.
A meta-analysis from 2015, which appeared in the Journal of the Academy of Nutrition and Dietetics, found that these medium-chain triglycerides could lead to weight loss. However, more studies are needed to confirm the results.
Many scientists believe that medium-chain triglycerides can increase energy consumption and reduce fat stores.
Green tea has many health benefits, such as aiding weight loss.
Green tea is a beneficial source of antioxidants and may have several health benefits. One of these benefits includes weight loss.
A high-quality review from 2012, published in the Cochrane Database of Systematic Reviews, found that green tea consumption led to weight loss in adults who were overweight or obese.
The amount of weight loss was small but consistently present across several different studies.
Adding fat-burning foods to the diet
In some cases, it is possible to base a meal on a fat-burning food. For example, it may consist of oily fish such as salmon with vegetables. Another option is to have eggs with whole-grain toast for breakfast.
For vegetarians and vegans, plant-based meals that are rich in protein can be a useful way to aid weight loss. Mixing fat-burning foods such as split peas with other beneficial sources of protein is one way of doing this. Examples of this include split pea soup, or split pea dal.
It may also be beneficial to choose fat-burning snacks such as nuts. Such snacks are more able to satisfy hunger and control appetite than others, such as chocolate or chips.
Certain foods can help a person burn fat and lose weight. However, it is important to remember that fat-burning foods must be part of a healthful diet overall. Also, a person must engage in regular physical activity to burn fat and lose weight.
These foods are unlikely to cause any noticeable fat loss on their own.