Wondering what to eat to lose weight? Or what foods to eat that will torch body fat? In this top 10 list of best weight loss foods backed by science, we'll explore everything from fatty fish to the humble avocado. While exercising and eating less are important to weight loss, eating foods that jumpstart your metabolism is also a crucial step to getting the rock-hard body and optimal health that you always wanted. These facts are supported by nutrition research from the Mayo Clinic, Harvard Health Publishing, and the Journal of Nutrition. See how you can boost your metabolism.
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Fatty Fish: Think Salmon, Mackerel, & Sardines
Rich in omega-3 fatty acids, salmon helps balance hormones that regulate metabolism and fat storage. The high-quality protein also makes you feel full longer.
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Fatty fish contains omega-3 fatty acids that help promote fat loss and heart health
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Grapefruit: Tangy and Powerful!
Grapefruit is rich in Vitamin C and antioxidants that help lower insulin levels and helps the body efficiently use sugar for energy. Studies show that eating half a grapefruit before meals can support healthy weight management.
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Naringenin, a flavonoid in grapefruit, balances out blood sugar levels and helps to prevent metabolic syndrome
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Rolled Oats: Little Grains, Big Gains
Oats are a slow-digesting carb that steadies blood sugar and helps prevent energy crashes that lead to overeating.
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Oatmeal can help you lose weight and stay healthy
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Green Tea: Metabolism Booster
Green tea is loaded with catechins, which are antioxidants that enhance fat oxidation and energy expenditure. Its natural caffeine adds extra metabolism boost without the crash of sugary energy drinks.
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Green tea is delicious and acts as a fat burner
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Hot Peppers: Spice Up Your Weight Loss!
Capsaicin, the compound that makes peppers hot, can increase body temperature and calorie burn. Studies show that hot peppers can also reduce appetite for a few hours after a meal.
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Peppers, the hottest way to lose weight
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Berries: Sweet & Slimming
Berries, such as raspberries, strawberries, and blueberries are not only low in calorie, they are also high in fiber, vitamin C, and polyphenols, which are compounds that help regulate fat metabolism. These antioxidants improve insulin sensitivity, and their natural sweetness curbs sugar cravings.
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Berries for weight loss may be your slim-down secret
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Eggs: Protein Power!
Rich in a nutrient called choline, eggs help metabolize fat and helps you feel fuller longer. Additionally, digesting protein burns twice as many calories as digesting carbs for fats.
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High-protein foods can help your body burn more calories
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Coffee: Kickstart Your Metabolism
Coffeestimulates the central nervous system, which triggers your body to burn more fat for energy. Coffee can also increase endurance and alertness during workouts. A cup of black coffee can boost your metabolic rate 3%-11% for several hours.
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Coffee can boost your metabolism and help you burn fat
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Apples: Classic Crunch
Apples are low in calories but high in fiber and water, which makes them filling and refreshing. They also have natural pectin, which slows digestion and helps you feel satisfied longer. The act of chewing crunchy foods also curb cravings for sugary snacks.
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Apples are high in pectin, which limits the amount of fat your body can absorb
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Avocado: Healthy Fats, Happy Tummy
Avocados are rich in monounsaturated fats that help your body burn fat more efficiently. These fats make you feel full, stabilize, blood sugar, and enhance nutrient absorption from other foods. Plus, people who regularly eat avocados have higher levels of HDL (good) cholesterol and healthier body composition.
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Avocados are high in oleic acid, which makes you feel full
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Bonus Fat-Burning Food Facts
-Drinking cold water burns a few extra calories as your body warms it up
Spices like ginger, cinnamon, and turmericalso have mild thermogenic effects
- Getting enough sleep
-Coffee and green tea are more effective before exercise
You don't need an extreme diet to lose weight and support your metabolism. Adding a few of these top-10 fat burning foods can go a long way toward more energy, balance, and confidence
What's your go-to metabolism booster?
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