Certain foods can increase the amount of calories you burn increase to kill your appetite, or both.
This can be caused by proteins, fibers and many substances naturally present in foods.
Here are 10 foods and drinks to burn for an evidence-based grease.
1. Nuts
Although it high in fat, are among the nuts friendly weight loss [1] stock food.
They are low in carbohydrates but high in fiber, healthy fats and proteins.
Because of the way structured nuts, calories [2] in which it is very difficult to get to the body and not even taken about 10-15% ( 1 ).
Nuts are also very abundant, so that you do feel full on fewer calories. There is also evidence that they (increase metabolism 2 ).
People who eat nuts [3] (or peanuts [4] ) are, in general, less controlled studies shows that weigh cause weight loss and significant reductions in waist circumference ( 3 , 4 , 5 , 6 ).
In one study, a low-calorie diet supplemented with almonds gives 62% more weight loss than the same diet with complex carbohydrates (updated 7 ).
[5]
In short, tree nuts and peanuts are some of the foods lost more weight in a friendly terrain. They serve, can stimulate the metabolism and the most calories in them is wasted.
2. Coconut Oil
Fats coconut oil [6] are not the same as most other fats.
Are mainly of fatty acids called medium chain triglycerides [7] .
These types of fats are metabolized differently and can avoid strong biological effects ( 8 ).
Some studies have shown that these fatty acids can make you feel full so you eat up to 256 calories per day less, and increases the number of calories you burn 120 calories per day ( 9 , 10 ).
Interestingly, studies have examined whether coconut oil can lead to weight loss [8] in humans.
These studies found a reduction in weight, but did so in a significant reduction in waist circumference among people who 30 ml (2 tablespoons) of coconut walnut oil per day (ate 11 , 12 ).
What this means is that coconut oil is very effective to help lose belly fat [9] , harmful fat tends to accumulate around the organs.
Conclusion: Coconut oil contains fats called medium chain triglycerides, which can reduce appetite, increase fat burning and help you lose belly fat.
3. boiled potatoes
Potatoes can either make you fat or help you lose weight [10] , depending on how you prepare yourself.
While fries and potato chips can be very thick, this is not true for potatoes, simple numbers.
There is a scale called the saturation index [11] , which eat the ability of food for all measures and the people fewer calories at the next meal.
Interestingly, select white, boiled potatoes by far the highest of all tested foods ( 13 ).
What this means is that if you eat more potatoes, you should less automatically to other foods instead of eating.
There is some evidence that this is partially answered by a protein called potato protease inhibitor 2, of the to have beneficial effects on appetite hormones is mediated, but this requires further investigation ( 14 , 15 ).
If you want to increase the effect of weight loss potato, then allowed to cool after cooking. This increases the content of highly resistant starch [12] , a fibrous substance that will help you achieve weight (lose 16 , 17 ).
Conclusion: boiled white potatoes are very effective in inducing satiety and make you feel full. This will help you eat less calories overall.
4. Café
Coffee is not the devil, was meant to be.
In fact, it is very healthy [13] and with antioxidants and bioactive substances (loaded 18 ).
There is little evidence that caffeine, the active ingredient in coffee can stimulate fat burning and helps weight ( 19 , 20 ).
In fact, it has been shown that caffeine temporarily boost your metabolism by 11.3% and temporarily increase fat burning by up to 10 to 29% ( 21 , 22 , 23 , 24 ).
In one study, 600 mg of caffeine were per day [14] (4-6 cups of coffee) can help burn extra calories per day 79-150 ( 25 ).
However, tolerance to the effects can add up quickly, so this is not for people who drink coffee every day is applied.
[15]
Conclusion: caffeine, coffee, the active ingredient in several times to increase your metabolism and increase fat burning in the body shown.
5. The fish and lean meat
When it comes to losing weight, protein is the king of nutrients.
Some of the best sources of high quality protein [16] in the diet are fish and lean meat.
Studies show that a diet rich in protein metabolism by up to 80 to 100 calories per day to increase, and a study [17] is as high as 260 calories per day ( 26 , 27 , 28 , 29 ).
Another study showed that 30% protein calories helped women to 441 calories per day to eat less and lose almost a pound a week without something voluntarily (limit 30 ).
A high protein diet can also reduce anxiety and desire to late to help snacks in the night, and has been shown to prevent weight gain, while a "Maintenance" phase ( 31 , 32 ).
If you want to lose weight and stay fit, you should have a permanent increase protein intake.
Eating enough protein can be difficult, so we recommend a diet tracker (like cron-o-meter [18] ) for a while to make sure that you get enough [19] .
Conclusion: fish and lean meat are some of the best sources of high quality protein. With a diet rich in protein (25-30% of calories) is very effective for weight loss.
6. cider vinegar
Apple cider vinegar is very popular in the natural health community, and has been shown to have many advantages [20] .
You can of carbohydrates to reduce the blood sugar level after a meal rich strong and can modest effects on body weight (have 33 , 34 ).
Studies have shown that vinegar is taken with a meal high in carbohydrates can increase the abundance, so that people eat less than 200-275 calories for the day ( 35 , 36 ).
In one study, take 15-30 ml (1-2 tablespoons) of vinegar per day causes weight loss 2.6 to 3.7 pounds (1.2 to 1.7 kg) over a period of 12 weeks ( 37 ).
Conclusion: Apple cider vinegar has been shown to reduce appetite when taken with meals high in carbohydrates and can lead to low weight loss when taken every day.
7. Green Tea
Green tea is another drink weight loss.
Like coffee, which contains a certain amount of caffeine that can help to burn fat.
However, green tea [21] also includes other bioactive substances that can have an effect.
This includes the antioxidant EGCG [22] .
EGCG can increase the activity of norepinephrine and free fatty acids from fat stores ( 38 , 39 ).
Some studies show that green tea extract can increase metabolism by about 3-4% and increase fat burning by 17% ( 40 , 41 , 42 ).
While the evidence is mixed, some studies have shown [23] that green tea can help you lose fat, especially in the abdominal area ( 43 , 44 , 45 ).
Conclusion: Green tea contains caffeine and EGCG, substances that have been shown to increase metabolism and fat burning. Several studies have shown that green tea can help you lose fat.
8. Hot Peppers
Hot peppers [24] , such as chili, contain a substance called capsaicin.
Many studies have shown that capsaicin [25] can reduce appetite and increase metabolism ( 46 , 47 , 48 ).
For this reason, a very popular ingredient in commercial capsaicin supplement weight loss [26] .
If you do not mind, spicy food, then go a little consumption can be useful for weight loss.
However, this does not seem to for people who work eat all the time sharply, indicating that tolerance can accumulate to the effects ( 49 , 50 ).
Conclusion: The peppers are rich in a substance called capsaicin, which has been shown to reduce appetite and burn fat.
9. Water
Drinking plenty of water can have many advantages [27] , and is surprisingly effective for weight loss.
The trick is, a pint (17 ounces) of water to drink can, metabolism by 30% over a period of 1 to 1.5 hours (increase 51 ).
Have your hot water is best, because then the body has to expend energy (calories) to heat the water to body temperature.
The best time to drink water, [28] is before meals.
Drinking a beer (17 ounces) of water half an hour before meals, it was shown that the feeling of satiety to a fat loss diet to increase and help people lose up to 44% more weight ( 52 ).
Conclusion: drinking water, especially before eating, may be useful as an aid to weight loss. The water stimulates the metabolism and helps to increase satiety.
10 whole eggs
Whole eggs are among the healthiest [29] and most nutritious foods on the planet.
They have for high cholesterol has been demonized, but new studies show they have negligible effects [30] on cholesterol levels ( 53 , 54 ).
There are also very impressive, studies show that eating eggs for breakfast can be helpful for weight loss.
In a study makes eating eggs for breakfast instead of bagels people feel full, so we ended up fewer calories 36 hours ( 55 ).
Another study showed that a breakfast of eggs caused 65% more weight loss with a breakfast of bagels, although both dishes the same amount of calories (containing 56 ).
If you can not eat eggs for some reason, then fine. Each rich in protein and nutritious breakfast should work.
[31]
Message Home
One of the best things about the food and drink is, instead of eliminating your diet things.
Weight loss may "occur on autopilot [32] "- as a natural side effect.
Credentials
- ^ friendly weight loss (authoritynutrition.com)
- ^ calories (authoritynutrition.com)
- ^ nuts (www.health.com)
- ^ peanuts (authoritynutrition.com)
- ^ almonds (authoritynutrition.com)
- ^ coconut oil (authoritynutrition.com)
- ^ medium chain triglycerides (en.wikipedia.org)
- ^ cause of weight loss (authoritynutrition.com)
- ^ lose belly fat (authoritynutrition.com)
- ^ lose weight (authoritynutrition.com)
- ^ saturation index (www.mendosa.com)
- ^ resistant starch (authoritynutrition.com)
- ^ very healthy (authoritynutrition.com)
- ^ day (authoritynutrition.com)
- ^ tolerance (examine.com)
- ^ quality protein (www.womenshealthmag.com)
- ^ a study (wholehealthsource.blogspot.com)
- ^ Cron-o-meter (cronometer.com)
- ^ get enough (authoritynutrition.com)
- ^ many advantages (authoritynutrition.com)
- ^ Green tea (authoritynutrition.com)
- ^ EGCG (en.wikipedia.org)
- ^ showed (authoritynutrition.com)
- ^ peppers (www.webmd.com)
- ^ capsaicin (en.wikipedia.org)
- ^ weight loss supplements (authoritynutrition.com)
- ^ benefits (authoritynutrition.com)
- ^ drinking water (authoritynutrition.com)
- ^ healthy (authoritynutrition.com)
- ^ a negligible impact (authoritynutrition.com)
- ^ rich in nutrients (authoritynutrition.com)
- ^ autopilot (authoritynutrition.com)
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