Natural Fat Burners That Work

The diet section of your local market will reveal product after product with promises to help you lose weight fast. Nearly every aisle, in fact, is full of packaging that advertises low fat, reduced fat and fat-free foods. The ingredients lists are often lengthy and full of language that you might more closely associate with a chemistry experiment than food. It might make you wonder about the product's effectiveness in helping you battle weight gain. You also might question its safety and wonder if natural fat-burning foods actually exist. Fortunately, there are plenty of natural foods for your fat-fighting arsenal.

Water

Without water, there is no life. Yet water continues to be one of the most overlooked foods in terms of diet and fat loss potential. Until 2010, there had been little scientific research into the effects of water on weight loss. Then researchers from Virginia Tech in Blacksburg, Virginia, presented study findings at the 240th national meeting of the American Chemical Society. Their 12-week trial is the first randomized controlled study showing that drinking two 8-oz. glasses of water before each meal resulted in a 30 percent increase in weight loss over participants who did not begin their meals by drinking water. That translates into fat loss worth drinking to.

Peppers

Turn up the heat and set a fat-melting flame in your body by adding peppers to your food. Scientists reported in the April 2010 issue of the Journal of Proteome Research that capsaicin, a phytochemical found in hot peppers, fights obesity by reducing caloric intake, triglycerides levels and body fat. It also appears to regulate fat cell production through a process called thermogenesis. Researchers looked into ways of reducing white adipose tissue, which contributes to obesity and obesity-related disorders. They found that a capsaicin-rich diet altered certain proteins to metabolize and break down fats in an "anti-obesity effect" that resulted in a significant percentage of body weight loss in this animal study.

Protein

According to a 2008 study by researchers at Rowett's Institute, a diet high in lean protein helped study participants burn fat and kept them feeling satiated, long after their meals. Researchers studied the effects of a high protein-low carbohydrate diet against a diet with a higher ratio of carbohydrates, but of equal caloric content. Study participants on the high-protein diet lost 30 percent more weight than the control group over nine weeks by burning body fat in a process called ketogenesis. They also reported fewer hunger symptoms. Achieving a sense of fullness can allow you to reduce your caloric intake without experiencing unreasonable hunger that may drive you to abandon your diet.

Fiber

Fiber, a filling component found in abundance in beans, fruits, vegetables and whole grains, is a dieter's best friend when it comes to weight and fat loss. According to a 2005 study published in the International Journal of Applied and Basic Nutritional Sciences, fiber intake directly affects body weight and fat ratios. It is also inversely associated with body mass index. In other words, increasing your fiber intake will reduce body fat and weight by decreasing absorption of certain fats, altering secretion of digestive hormones and promoting a sense of fullness.

Putting It All Together

The healthiest diets consist of whole, minimally-processed foods. Be sure to include lean proteins, like fish, poultry and beans and plenty of fresh produce. Spice up your dishes with fat-burning hot pepper flakes. If staying well hydrated with plain water seems unpalatable, try adding a squeeze of lemon, other citrus fruit or fresh herbs slightly bruised to release their flavor. Talk to your doctor before making any dietary changes.