Those who declare war on their belly fat should also pay attention to their diet: Certain foods can support fat loss and thus weight loss. You can find out what they are and how they work here.
Some foods are considered fat burners, which automatically boost the metabolism and fat burning when consumed – and are therefore particularly recommended when losing weight.
They contain certain ingredients: For example, enzymes in fruit, tea and coffee, hot spices such as chilli and the L-carnitine contained in dairy products and meat.
One thing in advance: If you want to lose weight, you should pay attention to a balanced diet as a whole , instead of placing hope in certain foods.
Certain foods can simply be additional supportive to get rid of belly fat faster.
The prerequisite for fat burning is exercise in combination with a healthy diet. You should focus on lots of fresh vegetables and fruits, protein-rich foods , complex carbohydrates and healthy fats.
Can Food Really Burn Fat?
Unfortunately, to get rid of stubborn belly fat permanently, it is often not enough to exercise regularly. True to the motto “Abs are made in the kitchen” – a healthy diet plays the most important role.
Indeed, some foods are better suited for fat loss than others.
Why? Because they stimulate the metabolism and ensure that the body burns more fat when it is resting. In addition, they influence the hormone control in the body and thus also support the fat burning process.
The influence of insulin
The insulin level plays an important role in this. If this is too high, less energy is used from the fat cells. For example, sugary foods can greatly increase insulin levels, with the result that less fat is used for energy production, but rather fast energy is drawn from the sugar.
Therefore, the following applies in principle: Foods containing fiber that allow the blood sugar level to rise in a controlled manner are better suited for losing weight than sugar bombs.
Testosterone increases fat loss
If our hormonal balance is mixed up, our fat metabolism no longer functions properly either.
The sex hormones testosterone, estrogen and progesterone have a particular influence: a low testosterone and progesterone content inhibits fat loss. Where, on the other hand, an increased estrogen content supports the build-up of fat, but unfortunately results in unsightly water retention in the body.
The body needs fat to produce testosterone naturally: unsaturated fat as well as saturated fat. For example, walnuts, olive oil, avocados and coconut oil provide the body with healthy fats.
These foods stimulate fat burning
The prerequisite for achieving weight loss with certain foods is a healthy lifestyle and the right amount.
So if you grab a double cheeseburger with tartar sauce on the sofa on a “Netflix & Chill” day and sip a hot cup of green tea , you are tricking yourself.
Better: The diet should be balanced overall. Combine the foods against belly fat with other healthy fitness makers.
The 17 Best Fatburn Foods
Green tea, cinnamon , chilli and grapefruit heat up your metabolism and help you lose weight. But these foods are also real fat burners and should get at least as much attention:
The so-called tree melon is not only low in calories (35 calories per 100 grams), but also has the fat-burning enzyme papain. It helps digest protein – that’s why papaya speeds up fat burning.
Coconut oil plays an important role in testosterone production because of its saturated fat content – and high testosterone levels support fat loss. Just one teaspoon of the tropical oil per day is enough to support production.
Foods containing vitamin C, such as peppers, increase fat burning. Vitamin C helps the body to produce the hormone norepinephrine and removes fat from the cells in the body.
Among the citrus fruits, they are the front runners in terms of vitamin C content.
The immune power substance is indispensable for the fat metabolism because it controls the production of L-carnitine in the human body together with niacin and vitamin B 6 and thus promotes fat burning in the muscles. Lemon essential oils promote detoxification via the liver.
Turmeric stimulates the production of bile in the gallbladder, which in turn helps burn fat. In addition, it curbs the appetite.
Two glasses of barley grass juice a day stimulate metabolic processes and can accordingly have a positive effect on reducing belly fat.
To do this, stir a heaping teaspoon of organic barley grass powder in a glass of water and drink it 20 minutes before eating.
Barley grass has a high proportion of chlorophyll , which has a positive influence on fat burning. Chlorophyll also promotes the flushing of toxins from the body and helps cleanse the liver.
A clean liver ensures that fat cells are eliminated faster. In addition, barley grass regulates the blood sugar level, prevents food cravings and increases the feeling of satiety.
These foods inhibit your metabolism
Only after you have consumed the above foods will your metabolism really get into full swing. However, there are also foods that can hinder fat burning and thus the weight loss process .
- Number one: alcohol . Even after enjoying a drink, the body is busy breaking down cell toxins – this almost completely stops the fat metabolism. Wine, beer and cocktails also contain a lot of sugar, which is responsible for a rapid rise and then a fall in insulin levels. And: We consume additional calories through alcohol . The result: the fat burning effect is slowed down.
- Donuts or chocolate: Sugar is a real killer for the metabolism – especially foods with a high sugar content such as sweets or white flour products. The reason: after consumption (as with alcohol), the blood sugar level suddenly skyrockets. The pancreas then releases insulin, which ensures that the sugar can be absorbed by the cells.
However, if too much insulin is released, this is critical: If the insulin level is high, no fat is used for energy production. When losing weight, it is better to reduce your sugar consumption .
- No surprise: fast food hinders fat metabolism. Why? Burgers, frozen pizza and french fries have a lot of calories and hardly any healthy nutrients.
The problem: Most of them consist of saturated fatty acids and sugar and are low in vitamins and fiber. Instead, fast food is full of flavors and artificial additives – unnecessary ballast for our digestion.
- Sweeteners : Those who rely on light products may be wondering why they don’t really want to work with losing weight despite low-calorie foods. The reason for this: Light products often contain sweeteners – for example cyclamate, acesulfame K, sucralose, stevia or aspartame.
The problem: According to the latest studies, the consumption of sweeteners is linked to weight gain. Experts believe that sweeteners not only increase the percentage of body fat, but also permanently unbalance the hormonal balance.
Food for weight loss: the best combinations
Try eating more healthy foods that stimulate your metabolism. A handful of almonds is a great afternoon snack. Coffee or green tea goes well with it – pure, without milk, without sugar or sweetener.
You can cook fiery curries with turmeric and ginger , and cinnamon makes your porridge even healthier.
Salad, chili con crane or a green smoothie: almost everything tastes better with avocado. But be careful: even if avocado contains good fats, it will quickly increase the number of calories in your meal.
But best of all: Consume certain foods in combination. This boosts the metabolism and helps burn fat.
Salmon and ginger
You probably already know this mixture from your last visit to the sushi restaurant: fish and ginger just go well together in terms of taste. But not only that: Both are combined into a real fat burner. In addition to proteins and omega-3 fatty acids , salmon also contains many vitamins and minerals.
Consumption helps break down excess fat and build muscle. In addition, oily fish is generally considered to be beneficial to health. If you add ginger, your metabolism gets an enormous boost. Another positive property of the super tuber: it has an anti-inflammatory effect.
Broccoli and eggs
Because they are particularly rich in nutrients, eggs should be eaten two to three times a week, according to the German Nutrition Society .
In combination with green vegetables, for example broccoli , they become even healthier.
Eggs have a high protein content and therefore keep you full for a long time. If you eat broccoli with it, eggs also help to better absorb the antioxidants contained in the vegetables .
The so-called carotenoids help to protect the cells and make the immune system fit.
Another plus point of the combination: It burns fat, helps build muscle and strengthens skin and hair.
Oatmeal and berries
If you struggle with food cravings during the day , you should try this breakfast combination: Oatmeal and berries keep you full for an extra long time.
Oats are not only the healthiest of all grains, they also have other great properties. With a high proportion of magnesium and unsaturated fatty acids, oats for example also promote fat burning.
You should also eat berries because they are very nutritious and surprisingly also responsible for fat loss. The red fruits owe this effect to so-called polyphenols, including resveratrol.
The best thing about this food mix: It is very versatile and therefore doesn’t get boring easily. You can eat oatmeal and berries as muesli, porridge, bars or smoothies, among other things.
Criticism of weight loss foods
According to experts, fat burn foods for weight loss should be consumed with caution.
The question of whether it is really true that food burns fat has been investigated in various studies by scientists. In fact, they were able to find evidence that caffeine and green tea tannins may affect fat burning.
As great as that sounds at first, according to Professor Andreas Pfeiffer from Charité Berlin, there is currently one big but: “There are only indications, scientific evidence on humans is missing so far.”
Most of the findings would come from laboratory experiments, and scientists would also have Plant extracts or isolated ingredients are often used in high concentrations.
Dr. Matthias Riedl, nutritionist from Hamburg, is critical of natural fat burners, especially in fruit. He explains: “Enzymes are proteins that are broken down in the stomach.
“Even before they could theoretically have an effect on fat burning, the enzymes from the fruit are broken down – and thus inactivated.
The intake of these quickly digestible carbohydrates increases blood sugar levels quickly, but only makes you feel full for a short time.
If you eat them in addition to your normal diet, the fruits only lead to the intake of more calories. “Anyone who eats the fruit in large quantities could therefore damage their weight,” said Riedl.
The experts also question the effect of capsaican in red chillies.
Burn fat – that really helps
According to the experts, there is only one solution for anyone who really wants to burn fat: exercise! “Moderate endurance sport in particular supports fat loss,” says Pfeiffer.
“Moderate” means an intensity of exertion that is already felt to be strenuous, but at which, for example, you can still entertain without any problems. Those who are active also build muscle mass – and thus use more energy even when they are resting.
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