Not all calories are created equal, and different foods go through different metabolic pathways in your body. They can have vastly different effects on your hunger, hormones, and amount of calories you burn.
No single food will automatically target those areas on your body that you might not be the happiest with. Weight loss happens when you burn more calories than you ingest, leading your body to preferentially break down lipid stores for energy. These foods will help shed those extra pounds.
1. Fatty Fish
Salmon, herring, sardines, mackerel and other oily fish contain omega-3 fatty acids, which have been shown to reduce inflammation and decrease heart disease risk. In addition, omega-3 fatty acids help you lose body fat. Fish is also rich in protein, which helps you feel full and boosts metabolic rate during digestion.
2. MCT Oil
MCT stand for medium-chain triglycerides, which are a type of fat that’s metabolized differently than the long-chain fatty acids found in most foods. MCT oil is made up by extracting MCTs from coconut or palm oil.
MCTs are rapidly absorbed for immediate use as an energy source. MCT oil can increase fat burning, suppress appetite, and protect muscle mass during weight loss.
Coffee is one of the most popular beverages in the world. It is a great source of caffeine, which can enhance mood and improve physical performance. Even better, it can help you burn fat by boosting your metabolism. Researchers recommend 100-400 mg per day, which is about 1-4 cups of coffee.
Egg yolks used to be avoided due to high cholesterol content, but have recently been shown to help protect heart health. Additionally, eggs are a killer weight loss food. They are a great source of high quality protein, which increases metabolic rate by about 20-35% for several hours after eating.
5. Green Tea
In addition to providing a moderate amount of caffeine, green tea is an excellent source of epigallocatechin gallate, an antioxidant that promotes fat burning and the loss of belly fat. Green tea can also reduce heart disease risk and protect against certain types of cancers.
6. Whey Protein
Whey protein is pretty impressive. It has been shown to promote muscle growth when combined with exercise and may help preserve muscle during weight loss. Whey protein also seems to be more effective at suppressing appetite than other protein sources, as well as increasing metabolic rate.
7. Apple Cider Vinegar
ACV is an ancient folk remedy with evidence based health benefits. It’s been credited as an appetite suppressant, and lowering blood sugar and insulin levels in people with diabetes. Along with that, vinegar’s main components, acetic acid, has been found to increase fat burning and reduce belly fat storage in several animal studies, resulting in weight loss.
8. Full-Fat Greek Yogurt
This is an excellent source of protein, potassium and calcium. Research has suggested that high-protein dairy products can boost fat loss, protect muscle during weight loss, and help you feel full and satisfied.
9. Chili Peppers
Chili peppers do more than add heat to your food. Their powerful antioxidants may reduce inflammation and help protect your cells from damage. In addition, research suggests that one antioxidant in chili peppers called capsaicin may help you achieve and maintain a healthy weight. It does this by promoting fullness and preventing overeating. What’s more, this compound may also help you burn more calories and lose body fat.
10. Oolong Tea
Oolong tea is one of the healthiest beverages you can drink. It receives less press than green tea, it has many of the same health benefits, thanks to caffeine and catechins. Several studies have found that the combination of catechins and caffeine in tea increased calorie burning by an impressive 102 calories a day.
Small studies have shown that drinking oolong tea increases metabolic rate and promotes weight loss.