When it comes to weight loss we start running behind artificial things like dieting and having fat burners to reduce our fat soon. However, either of mentioned method does not affect at all rather they affect our body badly. For losing weight we can go natural to save the adverse effect or ineffectiveness to break our heart after doing a prolonged practice of dieting. Today we will be talking about the best 5 natural weight loss food items that can help in losing weight and comes with additional health benefits.
Here we go!
1) Coffee
Coffee is one of the most popular beverages worldwide which is a great source of caffeine and can enhance mood and improve mental and physical performance. Furthermore, working as a great weight loss food alternatives, it can help you burn fat. In small research carried on nine people, those who consume caffeine an hour before exercise burned nearly twice as much fat and were able to exercise 17% longer than the non-caffeine group. Therefore caffeine helps in increasing metabolic rate by an effective 3–13%, depending on the amount consumed by the individual.
In one research, people used 100 mg of caffeine every two hours for 12 hours. Muscular adults burned an average of 150 extra calories and already obese adults burned 79 extra calories during the research period. If you want to get the fat-burning benefits of caffeine without the potential side effects, such as anxiousness or insomnia, then aim for 100–400 mg per day. This is the amount obtained in about 1–4 cups of coffee which depends on its strength.
2) Eggs
Eggs are great weight loss food and a nutritional powerhouse but do not forget to avoid egg yolks due to their high cholesterol content, whole eggs have been determined to help protect heart health in those at improved risk of disease. Additionally, eggs are a killer weight-loss food which studies have shown that egg-based breakfasts decrease hunger and increase feelings of fullness for a couple of hours which is quite perfect for overweight and obese people.
In a regulated eight-week research on 21 men, those who ate three eggs for breakfast consumed 400 fewer calories per day and had a 16% greater decline in body fat as compared to the group who consumed a bagel breakfast. Eggs are also a great source of high-quality protein, that helps in increasing metabolic rate by about 20–35% for several hours after eating, based on several studies. One of the reasons behind the filling nature of eggs can be due to the boost in calorie burning that happens during protein digestion. Eating three eggs several times a week can support you burn fat while maintaining you feel full and satisfied.
3) Coconut Oil
Coconut oil is loaded with health benefits so adding coconut oil to your diet will help in increasing “good” HDL cholesterol and decrease your triglycerides. In one research, obese men who added 2 tablespoons of coconut oil per day to their daily diet dropped an average of 1 inch (2.5 cm) from their waist without making any other diet changes or increasing their physical exercise. The fats in coconut oil are mostly MCTs, which have been recognized with appetite-suppressing and fat-burning qualities.
As compared to other oils, coconut oil remains stable at high temperatures, making it perfect for high-heat cooking but according to some studies, its metabolism-boosting effects may decrease over time. Consuming up to 2 tablespoons of coconut oil daily can help in maximizing fat burning. You can start with a teaspoon or so and slowly increase the amount to avoid any digestive discomfort.
4) Green Tea
Green tea is yet another excellent beverage choice for good health that helps reduce heart disease risk and protect against certain types of cancer. In addition to giving a fair amount of caffeine, green tea is an outstanding source of epigallocatechin gallate (EGCG), an antioxidant that supports fat burning and the loss of belly fat. In research on 12 healthy men, fat burning during bicycling risen by 17% in those who took green tea extract as compared to those who took a placebo.
Green tea results may vary depending on the person and the amount he is consuming. Drinking up to four cups of green tea daily may provide various health benefits, including possibly increasing the number of calories you burn.
5) Apple Cider Vinegar
Apple cider vinegar is an ancient folk remedy with evidence-based health benefits recognized for reducing appetite and lowering blood sugar and insulin levels in people with diabetes. Also, vinegar’s main component, acetic acid, has been observed to boost fat burning and reduce belly fat storage in various animal studies.
There are many ways to consume apple cider vinegar. You can choose what fits you and your taste buds. If you include apple cider vinegar in your diet it may help you lose body fat. You can start by consuming 1 teaspoon per day diluted in water and slowly work up to 1–2 tablespoons per day to minimize potential digestive discomfort.
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
