“Fat burners”… the moment we hear the term, what immediately flashes in our minds is the bright pink bottle or a purple or a blue bottle with men women and men displaying their lean and muscled bodies inviting you to pop those pills too.
These fat burner pills claim to make you lose the extra pounds within no time, enhance your metabolism and all this in a healthy way!
But the fact of the matter is that these pills pose numerous side effects on the users, both physical and mental.
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So let us see how we can include a natural fat burner diet in our life, which may take some time to do the work but nevertheless, it will do it the healthy way and keeping your long-term health in mind.
As they always say, slow and steady wins the race!
This one shall too. So, in this article, we have brought to you the various eatables that should be included in your diet to make it a fat burner diet.
What Are Natural Fat Burners?
Certain food items are natural fat burners and can easily become a part of your fat burner diet. Incorporate these foods in your fat burner diet on a daily basis and you will for yourself see the difference in some time.
Moreover, because it is natural, there will be no side effects on your body. So here are a few fat burners ready to become a part of your fat burner diet.
1. Green Tea
The Green tea is one of the best and most popular natural fat burners that accelerates your metabolism, which in turn makes you lose weight.
Moreover, it is loaded with antioxidants, which makes it super healthy for you. Medically, green tea is known to prevent heart diseases and lower the risk of Alzheimer’s and Parkinson’s .
So let go of your regular tea and sugar loaded colas and mocktails and grab a cup of green tea whenever you feel the urge to drink something.
Making green tea a part of your fat burner diet is an excellent idea for the solid support it would end up providing to your fat burner diet.
According to research done by Scripps Clinic, it has been proven that having half a grapefruit with every meal for 12 weeks can make you lose an average of 4 pounds ,
which makes grapefruit an excellent component of your fat burner diet. The main compound of Grapefruit helps in regulation of insulin, which is a fat storage hormone, and this leads to weight loss.
The Pears are a powerhouse of fibre with just one serving of pears providing 15% of your daily requirement of fibre. Fibre helps keep us full for a longer time and also keeps us away from overeating.
Since most of the fibre is concentrated in the skin of the fruit, it is advisable to eat a pear with its skin. It has various other health benefits too.
The fibre content helps prevent cancerous growth in the colon. It is also rich in potassium, a component that helps maintain the health of the heart .
So, pear is another fruit that could become an important part of your fat burner diet.
A handful of almonds can be a perfect snack and guess what… they are one of the fat burner foods . Almonds are full of healthy fats protein and fiber that help in the maintenance of your blood sugar levels and keep you feeling full for a longer time.
They help in suppressing your food cravings and thus enabling you to stick to your fat burner diet. There are other major health benefits of almonds too.
Apart from helping you in weight loss, it gives you beautiful skin, manages your cholesterol level, aids digestion, helps in boosting your brain power.
And also enables you to maintain high energy levels, extremely good diabetic people and nourishes your hair.
What more would you want from a food item which is so conveniently ready to become a part of your fat burner diet along with giving you so many other benefits?
5. Dark Chocolates
Chocolates too can make you lose weight! Unbelievable it may sound though, but yes it is true. Dark chocolates do help in weight loss and can be seriously considered to be made a part of your fat burner diet .
What you have to keep in mind while selecting your choco-bar is to steer clear of the ones which have a light shade like a cappuccino or the milk variety.
The lighter ones contain more sugar and are low on the real cocoa bean content, the real component which helps in weight loss. So opt for the darker colored chocolates, which have more than 70% cocoa content.
Dark chocolate cuts your food cravings, decreases your body fat with the help of its key components flavanols, helps in controlling appetite, reduces stress levels and reduces inflammation in your body.
So, with this, we have actually managed to make your fat burner diet really interesting, haven’t we?
Fish lovers have got a reason to rejoice! Yes… eating fish does help in burning of fat in the body. A Fish such as salmon, tuna and sardines contain healthy lean protein and omega-3s, which helps you keep feeling full for longer without craving for food.
Other varieties of fish that you could seriously consider including in your fat burner diet are halibut, oysters and scallops. Other than being a key component of your fat burner diet, let us see what else it offers to mankind .
It has been medically proven that eat fish can lower the risk of heart attacks and strokes, it improves the grey matter in a human and treats depression. Also, fish is an excellent source of vitamin D. Consumption of fish is also connected to the reduction of autoimmune diseases like Type 1 Diabetes.
Its consumption also reduces the likelihood of asthma in children. So when one component of your fat burner diet can have so many health benefits, what on earth should stop us from savouring fish prepared in all the interesting ways we can get our hands on?
It is rich in vitamin C, fiber, minerals, antioxidants and other phytonutrients (5). The antioxidants help to remove harmful oxygen radicals from the body thereby helping the cells to function properly.
In this way, all the physiological functions perform properly and, in turn, helps to metabolize food properly thereby preventing fat deposition.
8. Chia Seeds:
An extremely effective seed in lowering blood glucose levels and serum lipid levels. They are rich in dietary fiber and helps to increase satiety and prevents fat absorption (6). Chia seeds increase the metabolic rate by reducing inflammation as well as increasing insulin sensitivity (7).
Adding chia seeds to smoothies or veg juice for breakfast not only add flavor but also boosts \ metabolism.
Veg rich in dietary fiber, vitamins like A, C, K, and folate, minerals such as calcium, magnesium, phosphorus, and omega-3-fatty acids (10). It helps to reduce bad cholesterol (LDL cholesterol) levels in the blood, and the antioxidants present helps to flush out toxins from the body. As toxins hinder cell function and slow down metabolism, eating broccoli helps in alleviating that problem.
Adding blanched or steamed broccoli with chicken breast or paneer with a pinch of salt, pepper, and olive oil make your diet more palatable and exciting and healthy.
It contains thylakoid membrane which has functional properties and eating dietary fiber-rich spinach contributes to reducing hunger and increasing satiety (14). When hunger is reduced, blood glucose levels will be under control, leading to the proper functioning of the cells, enzymes, and co-factors involved in the metabolism. Spinach can be used along with dals, paneer, soups, salads, sandwiches, etc.
Garlic is a plant from the onion family. It contains sulfur compounds such as allicin, diallyl disulfide and s-allyl cysteine (4) which are believed to bring the health benefits. Garlic induces thermogenesis and helps in controlling the number of fat cells in the body (15).
Addition of crushed, thinly sliced, or whole garlic in soup, stew, broth, salad, curries, etc. to improve the taste of the food as well as increases the pace of the body’s metabolic rate.
Chilli contains a compound called capsaicin, which is responsible for inducing thermogenic effect and thereby raising the metabolic rate (18) in the body. Including chilli flakes, diced chilli, as well as chilli powder to soup, salad, or curries will improve the metabolism as well as makes the food spicy.
13. Beans & Lentils:
These are protein sources which are also rich in complex carbs, dietary fiber, vitamins, and minerals. Scientists have reported that intake of beans and lentils increases satiety, reduces the risk of obesity as well as reduces postprandial glucose levels (20).
Thus, lentils and beans help the organs, cells, and enzymatic reactions to properly and boots metabolic rate. Beans and lentils can be used in curries, soup, salad, or sandwiches etc.
It helps in increasing insulin sensitivity, lowering the risk of obesity and helps to regulate blood pressure (21). A scientist from the USDA Agricultural Research Center reported that cinnamon contains a compound, methyl hydroxy chalcone polymer (MHCP) that is responsible for increased metabolism of sugar by fat cells. Adding cinnamon to food will greatly enhance the flavor and taste of the food, making it more palatable
15. Flax Seeds:
These seeds are rich in soluble and insoluble fibers as well as healthy fats that prevent fat absorption thereby reducing bad cholesterol, increasing bulk in the stool, and keeping hunger pangs away (22). Flaxseed (whole or ground) can be added to yogurt, soup, or salad
16. Sweet potato:
Sweet potatoes are rich in vitamins A and C, minerals calcium, magnesium, phosphorus, potassium, antioxidants, and other phytonutrients. These suppress fat cell division (23). They also keep you full for longer. Having boiled or grilled sweet potato with a pinch of salt and pepper along with a medium serving of chicken/fish or lentil soup is a good option for a grain free dinner.
Studies reported that consumption of ginger enhances thermogenesis and, keeps the hunger pangs at bay. Apart from these, ginger also possesses anti-inflammatory and antioxidant properties (24).
Addition of ginger to green tea, ginger tea, in salads, wraps, sauteed veggies and non-veg preparations makes food tasty as well as enhances the metabolism
Also known as butter fruit is rich in Monounsaturated Fatty Acids. It also a high content of beta-sitosterol contain which helps in reducing fat from the body. Having a smoothie made of Avocado or salads makes the diet healthy as well as tasty.
Berries are a rich source of vitamin C, antioxidants, minerals, and dietary fiber which helps in reducing inflammation, adding bulk to stools, regulating blood glucose levels, and losing weight (28). As a mid-meal snack or as a smoothie for breakfast will help in improving the metabolism
Turmeric contains the phytonutrient, curcumin, giving the bright yellow color and distinct flavor to turmeric. Curcumin is anti-inflammatory in nature and helps in preventing inflammation induced weight gain (31).
Having a glass of milk with a pinch of turmeric before bed or adding in the soup, smoothies, juices, or curries will enhance the flavour and burns fat from the body.
Now that we know of so many fat burner foods that can easily become a part of our fat burner diet is many interesting ways, there is no stopping us now.
Also, besides a balanced diet, the inclusion of regular exercise and an active lifestyle will set the path of our weight loss journey on the roll.
So all you guys looking to devise your own fat burner diet, all the luck to you. Hope this article helps. Please tell us how you liked our article by leaving your comments in the comment section below.
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