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It might sound like an oxymoron but eating can actually help you lose fat. This isn’t to say that you should go order a pizza or eat a burger and fries.

But you can consume a diet that includes foods and beverages that are known to increase your metabolism, and by doing so, promote fat loss.

So, instead of eating less, try to incorporate more of the following foods into your diet. They will help put your body into balance, which means that you can burn more fat.

Avocados

Avocados are much higher in fat than other fruits; more than 77% of their total calories come from fat. The healthy fats in avocado are mostly monounsaturated, similar to what is found in olive oil. These fats help you feel fuller for longer, as they’re slowly released into your stomach.

Monounsaturated fats burn faster[TK1] than other fats. Not only that, but the healthy fats play a role in helping other fats and calories burn more quickly after eating.


Fatty Fish

Fatty and oily fish like salmon, mackerel, and sardines contain omega-3 fatty acid. Not only do these fatty acids help you feel fuller for longer, but they may also increase metabolism. Even better, fish oil omega-3s have been shown to help people lose body fat.

Fish is also an excellent source of good-quality protein. Consuming protein from foods like fatty fish is a good way to increase metabolic rate. Experts recommend eating at least 3.5 ounces (100 grams) of fatty fish twice a week to help boost fat loss.


Walnuts

Similar to fatty fish, walnuts are also full of omega-3 fatty acid. The healthy fatty acids in walnuts impact insulin resistance, which helps to activate fat-burning. Insulin resistance means that your body produces insulin but is unable to use it properly. With more insulin released[TK2] , fat burning hormones are inhibited. Walnuts help to balance this out.

Just a handful of walnuts every day can help to promote a healthy body weight by stimulating fat loss. Even better, walnuts help to suppress hunger and are great appetite-control snacks.


MCT oil

MCT oil is made from palm or coconut oil. You can find it online or at a natural grocery store. MCT stands for medium-chain triglycerides. This type of fat is metabolized in the body differently than the fatty acids found in most foods.

When consumed, MCTs are absorbed quickly by the body and can be used immediately for energy. They can also be converted into ketones, which are an alternative fuel source.

Several studies have shown that MCTs not only reduce hunger, but also help to increase metabolism. In one study, participants burned an additional 120 extra calories a day after consuming MCT.

To optimize fat burning, try replacing other fats like butter or olive oil with 1-2 tablespoons of MCT oil. When starting out, use smaller amounts of MCT oil to avoid side effects like nausea and cramping.


Hemp Seeds

Hemp seeds are very small brown seeds that are rich in protein and other minerals. Hemp seeds also contain alpha-linolenic acids, which are a type of omega-3 fatty acid.

Hemp seeds can be sprinkled on cereal or salads. They aid in digestion through their insoluble and soluble fibers. In fact, just a handful a day can help people dealing with constipation!

The omega-3 fatty acid helps to boost metabolism, too. Especially for vegetarians and vegans who would like to increase their protein intake, hemp could help people burn fat and build muscle.


Green Tea

Green tea is one of the best beverages for good health. Not only does it help reduce heart disease and protect against cancers, but green tea contains a very important antioxidant. Epigallocatechin gallate, or EGCG, is an antioxidant that helps minimize belly fat and promote fat burning. 

Especially when coupled with exercise, green tea has an excellent capacity to promote fat burning. In one study, fat burning increased by 17% for cyclists who consumed green tea extract, compared to a placebo.

Drinking one to four cups of green tea a day provides multiple health benefits, including fat and calorie burning.


Apple Cider Vinegar

Apple cider vinegar has been used for hundreds of years for a variety of purposes. It’s an ancient folk remedy that has been shown to lower blood sugar and reduce appetite. In some studies, it has been shown to reduce belly fat storage. 

Its main component, acetic acid, has been shown to increase fat burning in animal studies. While there hasn’t been[TK3] many human studies, one showed that obese men who added 2 tablespoons to their usual diets had a reduction of 0.9% body fat.

Apple cider vinegar may promote loss of belly fat while suppressing appetite. Start out with diluting just 1 teaspoon a day in water and gradually move up to 2 tablespoons.


Final Thoughts

There isn’t a “magic pill” that will help you burn fat. However, there are some foods that, when combined with a healthy diet and exercise, could have serious fat-burning benefits.

The foods on this list have an abundance of other health benefits. Try including them in your diet and you could see not only possible fat loss, but better overall health too.


References

https://www.ncbi.nlm.nih.gov/pubmed/26719191

https://www.redbookmag.com/body/healthy-eating/advice/g746/fat-burning-foods/

https://www.rushcopley.com/app/files/public/2223/pdf-rcmg-WHCA-insulin-and-weightloss.pdf

https://www.healthline.com/nutrition/12-fat-burning-foods#section2

https://www.peacehealth.org/medical-topics/id/hn-10013910



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