Aside from exercise, effective nutrition is one of the most impacting factor when it comes to lose fat. Several natural fat burners are proven to boost your metabolism and help you lose weight.
They are a great addition to your diet because they will keep you feeling energized and full while limiting your food intake. Since it boosts your metabolism, you burn calories even while at rest.
Here, we listed the seven natural fat burners you should try. We also provided the studies and evidence to encourage you to eat them more.
Caffeine is a stimulant, meaning it keeps you alert and energized. It’s a great natural fat burner because it boosts your metabolism, making your body burn more calories.
After eating any food, the increase in your metabolism is called the thermic effect of food (TEF) or thermogenesis.
Caffeine’s TEF is 16% over 1 to 2 hours, meaning your body quickly burns the calories you consumed and turns them into energy. You lose weight if your burn more calories than the amount of food you eat.1
Studies also showed that caffeine increases fat oxidation, breaking down fatty acids turning them into energy.2
Caffeine can be found in black coffee, green tea, energy drinks, chocolate bars, and medicines.
2. Green Tea
Green tea is a natural fat burner because it contains caffeine and is rich in antioxidants like polyphenols.
Many studies show that drinking green tea can help you lose weight because of its thermogenic properties, burning fat and calories and turning them into heat and energy.
Because it has caffeine, it also promotes fat oxidation. At the same time, its polyphenols compound neutralizes free radicals linked to obesity and weight gain.
A study showed that combining green tea extract and caffeine can make you burn fat by 16%.3
Aside from the usual cup of green tea, you can also consume it in powder form as a green tea extract.
Similar Post: The 8 Best Fat Burning Drinks Before Sleep
Protein is also a natural fat burner as it helps boost your metabolism and curb your appetite.
Protein’s thermic effect is higher than other nutrients like fat or carbohydrates. Studies indicate that your metabolism increases by 20% to 30% when you eat protein-rich foods.
When limiting your food intake or losing weight, your metabolism can slow down.
Eating protein can help preserve your metabolism, so you don’t experience fatigue or weakness. Protein-rich diets can also cause you to feel full faster, allowing you to eat less.
Protein also helps build your muscle mass. As we age, we may lose our muscle mass, which is one of the reasons why our metabolism slows down.
Protein-rich food sources are lean meat, dairy products, beans, and more. There are also vegetables and fruits rich in protein. You can also go for supplements such as protein powders.
Read More: 10 Fruits High In Protein
Yohimbine is another popular fat burner made from the bark of an African evergreen.
It’s widely known as an aphrodisiac and can help erectile dysfunctions in men. Yohimbine is also popular as a weight loss aid among bodybuilders.
It’s believed to help you lose weight as it increases your adrenaline levels. It also blocks alpha-2 adrenergic receptors in fat cells, reducing body fat.
Several studies have been made on yohimbine and weight loss. One study focused on obese females, while the other was on lean soccer players. Both had the same results and showed that yohimbine significantly reduces weight and body fat.4 5
Yohimbine can be consumed as Yohimbe bark extract or yohimbine hydrochloride supplements. There’s also a Yohimbine prescription medicine for the treatment of erectile dysfunctions.
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Probiotics are live micro-organisms that help keep our bodies healthy. These beneficial bacteria have been proven to have many health benefits, such as boosting your immunity, can reduce allergies, promoting gut health, and even aiding weight loss.
Many factors link probiotics as an effective weight loss supplement.
Studies show maintaining a healthy gut with probiotics can reduce your risk for obesity. Probiotics release hormones such as glucagon-like peptide-1 (GLP-1) and peptide YY (PYY) that control your appetite and help burn fat.
Probiotics also increase the production of proteins like angiopoietin-like 4 (ANGPTL4), which regulates your body fat.
A 2013 study showed that eating yogurt rich in Lactobacillus fermentum or Lactobacillus amylovorus led participants to lose their body fat by 3% to 4% in six weeks.6
Sources of probiotics are mostly fermented foods and drinks like yogurt, kefir, acidophilus milk, kimchi, sourdough bread, and more. Some probiotics supplements come in capsules, tablets, beads, powder, and liquid forms.
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6. Soluble Fiber
There are two types of fiber with different functions and benefits: Insoluble and soluble fiber.
The soluble fiber dissolves in the water and other bodily fluids and creates a gel-like substance absorbed in the gut. It becomes food to the healthy bacteria in your gut and is linked to many benefits, such as reducing your risk for obesity and lessening your body fat.
Studies show that soluble fibers like beta-glucan and glucomannan can help you lose your belly fat and prevent you from gaining it again.
Fibers also curb your appetite and make you feel full for a longer time.
Sources of soluble fiber include oats, whole plant foods like beans, vegetables like asparagus, and broccoli. You can also use supplements containing inulin, psyllium husk, and glucomannan.
Polyphenols are compounds derived from plants with antioxidant properties that can protect you against diseases.
Studies show that polyphenols can also help you reduce your risk for obesity and weight gain. It also affects lipid and energy metabolism that may help you prevent gaining more weight.
A study showed that curcumin, usually found in turmeric powder and rich in polyphenols, can reduce the weight of obese individuals with metabolic syndrome.7
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Natural Fat Burners – In Short
I hope this list of natural fat burners was useful! There’s no magic pill to weight loss. Many experts agree that fat burners can be beneficial if partnered with regular exercise and a healthy diet.
Registered dietitian Melissa Matteo, RD. advised that if you want to take fat burners, be informed of the ingredients and always look for safer alternatives.
She recommended taking a natural approach to lose weight by focusing on diet. “You can take a natural approach, with foods and drinks that contain substances that may promote weight loss,” she says.
If you are taking medications and suffering from any health conditions, it’s best to consult a healthcare professional before taking fat burners.