Foods that help burn fat! Sound too good to be true? Whilst we are conditioned to the idea that food makes you fat, there are some foods out there that help optimise your fat loss efforts. These fat burning foods are famous for their ability to boost metabolism and in turn, burn fat more efficiently. Amplify your fat burning furnace with some of these natural fat burning foods.
Cayenne Pepper / Chilli
Cayenne Pepper or any sort of chilli for that matter, contain an active plant compound called capsaicin. Capsaicin is responsible for the burning sensation experienced when ingesting chilli. Capsaicin increases your body’s core temperature (thermogenisis) which in turn, boosts metabolism. It also improves immunity, and blood circulation.
TIP: Season meats with cayenne pepper or chilli among your favourite herbs and spices to give it a bit of kick and reap the metabolic benefits.
Containing an active compound called cinnamaldehyde, which also gives cinnmon it’s flavour, cinnamaldehyde has been proven to reduce visceral fat (fat that surrounds the internal organs in your stomach). In a Japanese study published in the “Journal of Nutritional Science and Vitaminology” in 2012, two groups of mice were fed a diet high in sucrose and fat. One group was given cinnamaldehyde daily, and the other was not. The study showed that the group given cinnamaldehyde has lost a considerable amount of visceral fat over the control group. Cinnamon also regulates blood sugar levels and reduces insulin resistance. Insulin resistance can lead to diabetes due to high blood sugar levels.
TIP: Use to flavour desserts and drinks such as yoghurts, smoothies and coffees.
An active ingredient found in most fat burn supplements, green tea is packed with antioxidants. This hydrating powerhouse of a beverage increases core body temperature and boosts metabolism. Catechins (a type of antioxidant), abundant in green tea, elevates norepinephrine (fat burning hormone) levels, keep them elevated and prolong thermogenesis. Quite simply,catechins help turn you into a fat-burning machine!
TIP: Aim for at least 3 cups a day with meals and/or snacks.
Apple Cider Vinegar
Apple cider vinegar has been proven to stabilise blood sugar levels and promote insulin sensitivity. A U.S study in obese individuals over 12 weeks, showed that daily vinegar consumption led to reduced belly fat, waist circumference, lower blood triglycerides and weight loss:
- 15mL (1 tablespoon): Lost 2.6 pounds, or 1.2 kilograms.
- 30mL (2 tablespoons): Lost 3.7 pounds, or 1.7 kilograms.
The losses may be considered modest at best over a 12 week timeframe, however, bear in mind that the inclusion of apple cider vinegar was the only variable to their lifestyle. This study did not include a balanced diet or adequate physical activity to optimise fat loss efforts.
TIP: Use as a dressing to salads or fruit in desserts. Alternatively, Mix 2 tablespoons in a cup of water and drink before meals 3 times a day.
Kale is jam packed full of nutrients. Kale contains more iron than beef, more calcium than milk, and up to 10% more vitamin C than baby spinach! Kale is also high in vitamins A & K, potassium, folic acid, lutein, carotenoids and antioxidants whilst being low in calories, fat and carbohydrates. Kale packs all the nutrients you need into one leafy green. It is for this reason as to why kale is such a fat burning superfood. Your body won’t burn up it’s fat stores unless you have adequate nutrients coming in to support your bodies cellular activity. When your body isn’t getting the nutrients it needs your metabolism shuts down due to nutrient deficiency activating ‘starvation mode’.
TIP: Use as primary ingredient in salads, oven roast with garlic, olive oil and himalayan sea salt to make kale chips or blend in with berries and coconut water for supersmoothie. Aim to ingest at least one meal containing kale each day.
Involve these foods into your daily diet to really boost your fat burning furnace. For best results, include these foods into a nutritionally balanced meal plan with adequate activity levels oriented to your health and fitness goals. There are plenty of other foods that aid fat loss but just too many to go through. For an in depth meal plan built personally to your tastes contact us and make an appoinment with a Hematime Fitness Fat Loss Specialist. Ask us about our trial program of 2 weeks for $35 and see how we can help you achieve health and fitness success!