Which fruit helps burn fat
Boost fat burning: With these 10 foods
Table of Contents
- All 10 foods at a glance
- Greek yogurt
- Green tea
- Apple Cider Vinegar
- Knowledge to take away
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All 10 foods at a glance
Although the somewhat bitter fruit contains hardly any calories or fat, it is long-lasting. This is due to the bitter substance naringin contained in grapefruit. Naringin stimulates gastric juice production, which leads to a feeling of satiety, since hunger also subsides when digestion begins. Accordingly, naringin also stimulates digestion, especially fat digestion. The bitter substance also regulates insulin and cholesterol levels.
In addition, the iron content of grapefruits is not exactly insignificant at around two grams per fruit. Studies show that a diet rich in iron contributes to a faster feeling of satiety. The reason for this is the increased digestion time caused by the iron (1).
The ginger tuber not only stimulates the metabolism, promotes digestion and ensures a feeling of satiety that sets in earlier, but it also makes food and drinks wonderfully spicy. This is due to the substance oleoresin contained in ginger. The spiciness warms the body and burns more fat.
Researchers from Columbia University were able to demonstrate the appetite-suppressing properties of the tuber in a study: subjects who regularly integrated ginger into their diet ate less overall (2).
3. Greek yogurt
Despite the high fat content of around 10 percent, Greek yogurt is perfect for boosting fat burning and for losing weight.
Due to the high protein content, it provides the body with more sustainable energy and keeps it full longer. In addition, the Greek yogurt prevents food cravings, as the insulin level is regulated by the healthy fats and the extra portion of protein (3).
Also read:Avoid cravings with these 10 tips
In fact, chocolate can boost fat burning - but neither white nor milk chocolate, only dark chocolate with a cocoa content of at least 75 percent. In this chocolate the sugar content is usually lower, but it contains a high fiber content and antioxidants.
A team of researchers found that people who snack on a lot of chocolate have an average BMI around 18 percent lower than those who don't eat chocolate (4).
The small nuts contain valuable and healthy fats and proteins and have a positive effect on the feeling of satiety and the insulin level. Because although almonds themselves have a relatively high fat content, they can help curb the appetite. This is now also confirmed by a study by Purdue University (5).
The fat contained in the almonds regulates the metabolism and prevents food cravings. In addition, almonds are an excellent source of magnesium and iron - a perfect snack for regenerating muscles and burning fat!
The avocado contains all sorts of unsaturated fatty acids, minerals, trace elements, vitamins and antioxidants. The avocado has a regulating effect on the insulin level in the blood. Despite the high fat content, around 23 grams of fat per 100 grams of avocado, the avocado can stimulate fat burning.
This is particularly due to the enzyme lipase, which controls the burning of fat during digestion and in adipose tissue. Lipase is also said to prevent the fat in the avocado from being stored and thus to push the breakdown of fat in the body (6).
7. Green tea
The calorie-free hot drink stimulates the metabolism and fat burning. The bitter substances contained in green tea promote the burning of fat and the caffeine stimulates digestion at the same time.
Studies have shown that just four to five cups of green tea a day can help reduce body fat. According to an animal study by the German Institute for Nutritional Research, green tea extract in the feed of the animals was able to reduce weight after a few weeks (7).
8. Apple cider vinegar
The sour vinegar is a little miracle weapon - it promotes digestion and has a positive effect on the insulin level, so that no food cravings can occur in the first place. Those who are tough can take 1 tablespoon of apple cider vinegar straight before each meal (8).
Also interesting:Crazy! This is what happens when you drink apple cider vinegar every day!
If that's too sour for you, you can simply add the vinegar to a cup of tea with a little honey, or you can prepare your salad dressing or a marinade with apple cider vinegar. You can find plenty of inspiration for using apple cider vinegar in dishes in our Apple Cider Vinegar Cookbook.
Just like ginger, chilli burns more calories through heat, as chilli contains capsaicin, making it easier for you to shed unwanted pounds.
A study by the University of Wyoming found in a study with mice that the animals lost weight due to capsaicin (9).
Capsaicin acts on special receptors and thus provokes a heat or spicy stimulus, which stimulates fat burning and digestion. But be careful: too much chilli can overstrain the stomach in the long run.
Cinnamon, as well as other oriental spices such as cardamom and coriander, can also boost fat burning. Cinnamon contains both phytochemicals and fiber that regulate blood sugar levels (10).
The antioxidants found in cinnamon, on the other hand, are real free radical scavengers and are excellent for regenerating the muscles. Compared with 25 other spices, cinnamon was found to have the highest antioxidant effect (11).
Knowledge to take away
Would you like to boost your fat burning? It works with these 10 foods:
- Greek yogurt
- Green tea
- Apple Cider Vinegar
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