5 Evidence Based Fat Burning Foods & Drinks

Here are 5 evidence-based fat-burning foods and drinks.

1. Apple cider vinegar

Apple cider vinegar is incredibly popular in the natural health community, and has been shown to have many benefits.

It can significantly reduce the glycemic response after a meal rich in carbohydrates, and could have modest effects on your weight (33, 34).

Studies have shown that taking vinegar with a high carbohydrate meal can increase satiety to the point where people eat 200-275 fewer calories for the rest of the day (35, 36).

In one study, taking 15-30mL (1-2 tablespoons) of vinegar per day caused weight loss of 1.2 – 1.7kg over a 12-week period (37).

Conclusion: Apple cider vinegar has been shown to reduce appetite when taken with carbohydrate-rich meals, and could cause modest weight loss if taken daily.

2. Green tea

Another suitable drink for weight loss is green tea.

Like coffee, it contains a little caffeine which can help burn fat.

However, green tea also contains several other bioactive substances which may have an effect.

This includes the antioxidant EGCG.

EGCG can increase the activity of norepinephrine and help release fatty acids from your fat stores (38, 39).

According to some studies, green tea extract can speed up your metabolism by about 3-4%, and can increase the fat-burning process by up to 17% (40, 41, 42).

Although the evidence is mixed, some studies have shown that green tea can help you lose weight, especially in your stomach (43, 44, 45).

Conclusion: Green tea contains caffeine and EGCG, substances known to speed up metabolism and burn fat. Several studies have shown that green tea can help with weight loss.

3. Chili

Chili contains a substance called capsaicin.

Many studies have shown that the capsaicin can reduce appetite and speed up metabolism (46, 47, 48).

Some interesting readings:

It is for this reason that capsaicin is a very popular ingredient in commercial dietary supplements for weight loss.

If you are not afraid of spicy food, then increasing your intake slightly could be useful for losing weight.

However, this does not seem to work for people who eat spicy constantly, which indicates that a tolerance to the effects can be built (49, 50).

Conclusion: Chili is rich in a substance called capsaicin, which is known to reduce appetite and increase the process of burning fat.

4. Water

Drinking enough water can have many benefits, and is surprisingly effective in losing weight.

The fact is that drinking half a liter of water can speed up your metabolism by 30% over a period of 1 hour to 1.5 hours (51).

Drinking cold water is best because your body needs to use energy (calories) to heat water to body temperature.

The best time to drink water is before meals.

It has been proven that drinking half a liter of water half an hour before meals can increase satiety and help people on a diet lose up to 44% more weight (52).

Conclusion: Drinking water, especially before meals, can be helpful in losing weight. Water accelerates metabolism and increases satiety.

5. Whole eggs

Whole eggs are among the most nutritious and healthiest foods on the planet.

They have been demonized for being high in cholesterol, but new studies show that they have negligible effects on blood cholesterol (53, 54).

There are also some impressive studies showing that eating eggs for breakfast can help you lose weight.

In one study, eating eggs instead of bagels for breakfast made people feel fuller, so they ended up eating fewer calories for the next 36 hours (55).

Another study found that an egg breakfast causes 65% more weight loss than a bagel breakfast, although both meals have the same number of calories (56).

If you can’t eat eggs for some reason, that’s okay. Any breakfast high in protein and nutrients should work.

Sources and photo credit:

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