Which Foods and Drinks Increase Metabolism and Burn Fat?
Several foods help in increasing metabolism and burn fat. Boosting metabolic rate can shed extra pounds and burn calories.
There are various supplements, drinks, and powders available in the market that effectively burn fat with increased metabolism. But when it comes to diet, eating healthy food is the best way to achieve the target.
A single food item cannot effectively eliminate fats in your body. To get rid of fat, you need to burn calories. And metabolism helps in converting the food or drinks you consume to energy.
Various foods can help increase your metabolism and burn fat. However, your metabolic rate largely depends on your genes, age, gender, and body.
Compared to women, the metabolism in men is faster because they tend to have more muscles and less body fat.
Here are ten foods that can increase your metabolism and burn fat:
Eggs: Eggs are high in protein and low in calories, which is highly beneficial in losing weight and burning fat.
A healthy breakfast with high protein can help your metabolism rate, and eggs are among the most nutritious foods. Adding egg to your diet can reduce food cravings as it provides satiety.
The yolks present in eggs are a rich source of Vitamin D. A study says that Vitamin D deficiency can lead to excess belly fat. And so, including Vitamin D in your diet can help reduce fat.
Avocados: Avocados are a fat-burning food. They contain polyunsaturated and monounsaturated fats, which can help you burn unhealthy fats. They contain healthy fats and fiber that keep you full and prevent you from cravings.
A study by Nutritional Journal says that adding an avocado to your lunch provides satiety that can decrease your food cravings for over 3-5 hours. And it is exceptionally beneficial for overweight adults.
Green vegetables: green vegetables such as spinach, kale, collards, etc. contain high vitamin, minerals, and antioxidant which significantly helps in fat burning.
Green leafy vegetables contain iron which is essential for growth and increases metabolism. They are low in calories and high in fiber that works efficiently for weight loss.
Nuts: Nuts are healthy, nutritious foods. They are high in magnesium, protein, fiber, and vitamins that help reduce belly fat by keeping you full for a long time.
Nuts contain calories and fat, but our body doesn’t absorb all the fats when we consume nuts. Most nuts contain polyunsaturated and monounsaturated fats that are considered healthy.
Nuts that can burn fat and aid in weight loss are:
- Almonds
- Cashew nuts
- Pistachio
- Walnuts
- Brazil nuts
Beans and legumes: Beans are high in protein with numerous health benefits. They are also rich in nutrients that control cholesterol levels, reduce sugar levels, and improve gut health.
Beans contain beneficial nutrients that keep you full and satisfied with fewer cravings. It also contains fiber that fills you up with fewer calories keeping you full between meals—adding beans to your diet aids in losing weight and getting rid of fat, reducing risks of obesity.
Some of the healthiest beans are:
- Black beans
- Chickpeas
- Kidney beans
- Soybeans
- Navy beans
- Lentils
- Pinto beans
- Peas
Whole grains: Whole grains contain high dietary fiber compared to refined grains which help in controlling weight. A study suggests that adding whole grains to your diet increases metabolism and calorie loss.
The participants who added whole grains to their diet lost 100 calories a day due to increased metabolism compared to those who ate refined grains.
Whole-grain foods that increase metabolism and are rich in fiber are:
- Oatmeal
- Quinoa
- Brown rice
- Pasta
- Barley
Chilly/Spices: Peppers contain capsaicin that provides various health benefits. Capsaicin can boost your metabolism and control your appetite, which can help in burning calories.
According to a study by PubMed, people who added pepper to their diet have been shown to increase satiety and have fewer cravings.
Adding capsaicin to your diet can control your diet and prevent you from overeating, which can help in consuming fewer calories and help in weight loss.
Fatty fish: Fatty fish contains omega-3 fatty acids, which are beneficial for health and can help burn fat. Fish has high protein that increases metabolic rate and keeps you full.
Omega-3 fatty acids also provide other health benefits such as the risk of depression, better health, heart, and brain. Fish oil reduces hunger and appetite beneficial for losing weight.
Ginger: Adding ginger to your diet or meals can help increase metabolism, promote digestion, and suppress appetite.
A study by PubMed on weight loss and metabolism on overweight people found that ginger aids in weight loss. Ginger contains shogaols and gingerols, and its antioxidant properties prevent inflammation.
A study says that ginger can increase metabolism by 20%, and another study suggests that ginger enhances calorie burn and reduces hunger beneficial for weight loss in overweight adults. It also lowers cholesterol levels, blood pressure and protects from fat buildup in the arteries.
Berries: Berries like raspberries, strawberries, cranberries, and blueberries are rich in nutrients with several vitamins and minerals.
Berries are high in fiber with advantageous metabolism effects, improves digestion, and reduces fat, especially belly fat. Berries are low in calories and contain flavonoid anthocyanin that helps in cravings and increases metabolism.
Berries are healthy foods and provide significant health benefits. They also contain anti-inflammatory properties, lowers cholesterol, reduce blood sugar, and also reduces hunger.
No ingredient or food can burn body fat or burn a hundred calories in a day. But some various foods and drinks can help in increasing your metabolism while also providing health benefits. By adding these foods to your diet can result in good health, including fat loss.
Foods high in fiber are considered the best to help you lose weight as they are low in calories.
Fibrous foods keep you feeling full and prevent you from excess cravings. To burn body fat and increase metabolism, maintaining a wholesome diet is essential. It is also necessary to stay hydrated for better digestion to help in weight loss.
What Are The Best Drinks To Increase Metabolism?
Losing weight is a struggle for many and shedding the stubborn fat around the waistline is one of the hardest things.
No doubt experts recommend rigorous exercise to shed stubborn fats, which significantly brings changes.
But there are also more effective ways like eating healthy foods or drinks that boost metabolism and helps in losing weight.
There are some drinks or beverages which effectively help in shedding fat by increasing metabolism and suppresses hunger.
When combined with healthy eating habits, it can be more effective in helping you achieve your goal. Drinks such as coffee, green tea, apple cider vinegar, etc., that are high in protein speeds up metabolism.
Here are the best drinks to speed up metabolism:
Green Tea: Green tea is one of the best and healthiest choices for boosting metabolism or shedding fat.
Green tea is a good source of antioxidants that contain several health benefits. It is a natural fat burner for your weight loss.
The ingredients such as catechin, antioxidants, and caffeine from green tea increase metabolism, which aids in weight loss.
A study shows that people who drink green tea burns calories due to the antioxidant that is present. Catechin can help a person shed excess fat while also increasing the energy level.
Coffee/Caffeine: Caffeine boosts energy and increases metabolic rate too. A recent study suggests that drinking four cups of coffee a day can reduce body fat.
Another study says that the caffeine present in coffee increases a person’s metabolism, which helps burn more calories and reduces body fat.
A study by the Mayo Clinic suggests that one should consume caffeine in moderation. It can prevent weight gain and is safe. But consuming too much caffeine can cause several problems such as insomnia, nervousness, nausea, and high blood pressure.
Apple Cider Vinegar: The most effective ingredient present in apple cider vinegar is acetic acid. It is a compound that improves metabolism, decrease insulin level, and burn excessive fat.
Apple cider vinegar also keeps you from curb cravings by keeping you feeling full, slowing down in emptying your stomach.
Adding one or two spoons of apple cider vinegar in a glass of water can keep you away from feeling hungry soon. However, drinking a high amount of acetic beverage can ruin your teeth, so it should be consumed in moderation.
Water: Water is one of the easiest ways to speed up your metabolism. While quenching your thirst, it can also help you lose weight.
Staying hydrated can suppress your appetite, boost metabolism, which can contribute to shedding pounds.
A study says that the metabolic rate increases by 30% after drinking 500 ml of warm water. It also increases your resting energy expenditure within 10 minutes after drinking water which can last for about 30-40 minutes.
The fact is, people are usually thirsty but confuses it with hunger. And so, drinking water before reaching for food can cut down cravings. Drinking enough water can also help to remove waste from the body and relief digestive problems.
Ginger Tea: Ginger is popularly used as a remedy for various purposes like sore throat, nausea, cold, and also helps in increasing metabolism.
It contains antioxidants and anti-inflammatory properties that prevent cardiovascular damage.
Ginger tea also reduces hunger, and a study suggests that drinking ginger tea or ginger water before meals can keep you feeling full.
Ginger also helps in weight loss. According to a study, it suggests that ginger effectively reduces weight and belly fat. Ginger contains gingerols which are anti-obesity and helps in digesting food faster.
Coconut Water: Coconut water has high nutritional value and antioxidants that contain bio-active enzymes. It has low calories and can be consumed daily.
It helps digestion, enhances metabolism, and reduces cholesterol levels. Drinking coconut water any time of the day can provide health benefits and keeps you hydrated. Lauric acid, which is present in coconut water, boosts immunity and metabolism, which helps in weight loss.
Coconut water is rich in fiber that can prevent you from cravings and overeating. It also maintains your sugar level and aids in better digestion.
Black Tea: Similar to green tea, black tea too helps in weight loss. It also contains caffeine that speeds up metabolism.
Black tea is more oxidized than other teas, which gives out a strong flavor and is dark in color. It has high polyphenols, which are potent antioxidants that help in reducing calorie intake, boost healthy bacteria, and cuts down body fats.
Black tea is said to be more effective than green tea.
Black tea has a high amount of nutrients which is beneficial for weight loss. The antioxidants that are present increases energy, improves immunity and controls cholesterol levels.
Vegetable Juice: Compared to fruit juice, vegetable juice is a low-carb drink that significantly helps in weight loss.
Fresh vegetable juice is loaded with vitamins, fiber, antioxidants, and minerals which helps in increasing metabolism and burn more calories. In addition to burning calories, they also provide numerous health benefits.
Here’s a list of vegetables that can increase metabolism:
- Carrot juice
- Bitter gourd juice
- Celery juice
- Wheatgrass juice
- Beetroot juice
Lemon Water: Lemon water also helps in digestion and increases energy levels. It promotes weight loss and contains low calories.
It is also known for boosting metabolism and improving immunity. It keeps you hydrated, and drinking enough water is known to increase metabolism.
Lemon water can provide benefits same as water since it mainly contains water. It can promote satiety and reduce calorie intake, which is the primary source of weight loss.
Drinks or beverages such as coffee, green tea, ginger tea, black tea, etc., can help in speeding up metabolism and suppress hunger by reducing carbs.
These drinks contain high nutritional benefits that can benefit your health and lose weight by keeping you feeling full. Adding these dietary drinks to your diet can significantly help eliminate calories and burn unwanted fats in the body.
