Although many fat-burning supplements are available, it is possible to burn fat and lose weight through diet and exercise alone. Eating too much of any food will result in fat gain, but certain foods do contain nutritional characteristics that encourage lipolysis, or fat-burning. No matter what foods you eat, you will still need to maintain a calorie deficit to lose weight. Consult a doctor prior to starting any diet plan.
Chili peppers, which include the serrano, paprika, jalapeno and habenero varieties, contain chemical compounds called capsinoids, which impart the spicy flavor to these foods. In addition to offering pungent flavor, capsinoids can aid in your fat loss goals. Capsinoids can promote increases in your rate of calorie burning and promote increased fat burning, according to a study published in the August 2010 edition of "Nutrition & Metabolism."
Soybeans are a rich source of protein and carbohydrates and are used to make soy protein, a common ingredient in weight management and meal replacement shakes. Soybeans themselves can be healthy, as they are rich in the amino acid leucine. According to research published in the June 2007 issue of "Diabetes," a high intake of leucine can promote increased fat burning. The study states that leucine helped prevent weight gain with increased food intake, and promoted weight loss without decreased food intake.
Salmon can be a particularly beneficial food for enhancing fat burning, as it is rich in vitamin D and omega-3 fatty acids. According to research published in the March 2011 issue of "Hormone and Metabolic Research," increased vitamin D intake can promote increased levels of testosterone, which can enhance lipolysis. Meanwhile, a study from the October 2010 issue of "Journal of the International Society of Sports Nutrition" found that omega-3 fatty acids could promote increased fat loss and increased muscle gain.
Oysters are rich in protein and low in fat and carbohydrates, so they can be used on a variety of diet plans. Additionally, oysters are among the best food sources of zinc. According to a study published in the February-April 2006 edition of "Neuro Endocrinology Letters," increasing zinc consumption can lead to increased testosterone levels.
Coconut oil is a calorie-dense, high-fat liquid derived from the pulp of coconuts. Although the fats in this oil are not omega-3 fatty acids, they can be beneficial; coconut oil is a rich source of medium-chain triglycerides. According to research published in the November 2010 issue of "International Journal of Food Sciences and Nutrition," medium chain triglycerides can increase fat burning and help you lose weight by encouraging a reduced food intake.
- Nutrition & Metabolism: Effects of Capsinoid Ingestion on Energy Expenditure and Lipid Oxidation at Rest and During Exercise
- Diabetes: Increasing Dietary Leucine Intake Reduces Diet-Induced Obesity and Improves Glucose and Cholesterol Metabolism in Mice via Multimechanisms
- USDA National Nutrient Database: Soybeans, Green, Cooked, Boiled, Drained, Without Salt
- National Institutes of Health: Dietary Supplement Fact Sheet: Vitamin D
- Hormone and Metabolic Research: Effect of Vitamin D Supplementation on Testosterone Levels in Men
- Journal of the International Society of Sports Nutrition: Effects of Supplemental Fish Oil on Resting Metabolic Rate, Body Composition, and Salivary Cortisol in Healthy Adults
- National Institutes of Health Office of Dietary Supplements: Zinc
- Neuro Endocrinology Letters: The Effect of Exhaustion on Thyroid Hormones and Testosterone Levels of Elite Athletes Receiving Oral Zinc
- International Journal of Food Science Nutrition: Medium-Chain Triglycerides are Advantageous in promoting Weight Loss Although Not Beneficial to Exercise Performance