There are many products on the market that claim to boost weight loss and burn fat. However, weight-loss supplements that make these claims are not monitored by the U.S. Food and Drug Administration and often do not work as advertised, according to Columbia University Health Services. There are some types of foods, though, that will boost weight loss naturally and are part of a healthy diet.
Fiber
Fiber is important in maintaining a healthy digestive system, which in turn promotes weight loss. If your body is digesting the food you eat properly, it is less likely to convert into fat. High-fiber foods like navy beans, oatmeal and dates also help lower cholesterol and make you feel full, which helps you to eat less and shed pounds. Basically, foods that are high in fiber digest slowly, making your body work harder. This burns calories and also boosts your metabolism.
Green Tea
The combination of green tea extract and caffeine has been known to boost metabolism and assist in weight maintenance in overweight to obese individuals. According to the University of Maryland Medical Center, green tea contains polyphenols called catechins that help burn fat. Although green tea in itself is not a miracle fat-burning solution, it has been shown to aid in boosting weight loss.
Low-Fat Dairy
Pair low-fat dairy foods like skim milk and nonfat yogurt with a low-calorie diet to experience higher weight loss. According to The University of Texas Southwestern Medical Center, elevated levels of calcium decrease the storage of fat and boost metabolism. The UT Medical Center staff recommends consuming between 1,000 mg and 1,200 mg of calcium per day. Le Cordon Bleu College recommends at least two glasses of skim milk every day to help boost weight loss.
Fish
A fish-rich diet helps keep leptin levels in your body lower. Leptin is a hormone in your body that has been linked to weight loss. As stated by the University of Georgia, studies since the early 1990s have consistently shown that consuming leptin, which is found in most types of fish, helps burn fat. Leptin also makes you feel fuller faster, keeping you from overeating.
Hot Peppers
Spicy chili peppers add hot flavor to any food dish. The component that makes your mouth feel like it is burning after consuming a chili pepper is called capsaicin. This ingredient raises your heart rate, which also boosts your metabolism. Le Cordon Bleu College recommends adding chili peppers to stir fry, pasta and even omelets to boost weight loss.
Low-Fructose Foods
Fructose is a monosaccharide that is naturally found in most fruit and processed carbohydrates. One of the most well-known substances that contains fructose is high-fructose corn syrup, which is often found in processed foods and flavored drinks. According to a 2008 study by UT Southwestern Medical Center, fructose consumed at breakfast resulted in more fats being stored in the body at lunchtime. Reducing the amount of fructose in your diet will help boost weight loss.
References
- Columbia University Health Services: Do Fat Burners Really Work?
- Le Cordon Bleu: Lose the Holiday Weight With Fat Burning Foods
- University of Maryland Medical Center: Green Tea
- The University of Texas Southwestern Medical Center at Dallas: Calcium --- It's Not Just Bones Anymore
- The University of Georgia: The Skinny on Fat
- University of Texas Southwestern Medical Center: Limiting Fructose May Boost Weight Loss, Researcher Reports
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