Getting your body to burn more fat than normal is not easy. It takes hard work both inside and outside the gym.
We already know that the key to reducing body fat is a healthy diet combined with regular exercise and plenty of rest. But what about ingredients that have been claimed to speed up fat loss?
There are lots of foods that are claimed to help you on your journey, from ingredients which can help keep dangerous cravings at bay, to substances that could speed up your resting metabolic rate.
Before we get into our top 10 picks of the best fat burning foods around, be sure to check out our guide to the top so-called ‘fat burner’ supplements on the market right now, most of which include a lot of the substances listed below.
So, without further ado, let’s take a look at the top 10 fat burning ingredients and foods that could help you on your journey.
1) Green Tea
Green Tea seems to be all the rage these days. As well as being packed full of antioxidants, it’s also believed to be a potent metabolism booster.
Green Tea contains Epigallocatechin Gallate (usually referred to as EGCG), which is a potent ingredient shown to increase your metabolic rate and get your body burning more fat in some studies.
Basically, Green Tea should one of the first fat burning ingredients to add to your diet if you’re serious about losing weight. It’s also a popular ingredient in lots of the leading so-called ‘fat burner’ supplements on sale these days.
2) Cayenne Pepper
Along with Green Tea, we place Cayenne Pepper as one of the top two best fat burning ingredients around right now.
Just like Green Tea, Cayenne is a potent metabolism booster that is believed to increase your metabolic rate and get you burning more calories even while resting.
Cayenne contains a substance called Capsaicin, which has been shown to boost energy consumption and therefore could help you to burn more calories.
And to double up, Cayenne has also been claimed to help suppress appetite at the same time, so it can also help to make it easier to stick to your diet.
We all know that it’s going to be difficult to lose fat if you’re constantly feeling hungry and craving unhealthy foods.
That’s where Glucomannan comes in. It’s a natural dietary fiber extracted from the root of the Konjac plant which is believed to help to suppress appetite.
It is thought that Glucomannan swells in your stomach to help keep you feeling a bit fuller for longer, and therefore make sticking to your diet easier. A 2001 study showed that an increase in dietary fiber helped to reduce hunger.
More recently, in 2005, a study showed that people who supplemented with Glucomannan on a calorie restricted diet lost far more weight than those who took a placebo on the same diet.
Put simply, Glucomannan is believed to contribute to weight loss in the context of an energy-restricted diet.
OK, so you’ve definitely heard of this one, but that doesn’t make it any less effective. Caffeine is a powerful stimulant used by millions of people worldwide on a daily basis.
As one of the most widely-researched ingredients around, it’s great at boosting energy levels, which is crucial if you tend to feel a bit sluggish when dieting and training hard.
Basically, adding a small amount of extra Caffeine to your diet could help to keep you feeling energized even when dieting and hitting the gym hard.
Caffeine is also believed to help suppress appetite, which is an added bonus of course.
5) Green Coffee Bean Extract
In their natural unroasted state, Green Coffee Beans are extremely rich in a substance called Chlorogenic Acid. This is a good ingredient because it may help to reduce the absorption of carbohydrates from the diet.
A study in 2010 showed that Green Coffee Bean Extract could help to promote fat loss.
Green Coffee Beans do not contain any Caffeine, which is why this ingredient is often paired with the former in supplements.
This is another stimulant which works in much the same way as Caffeine.
Again, like Caffeine, it’s claimed to help suppress appetite when taken before a meal, and it could help to raise energy levels to keep you feeling motivated to hit the gym even when cutting back on the calories.
It’s unlikely to help directly with fat loss itself, but adding some extra Guarana to your diet can help to maximize your results in the gym by keeping you feeling good and ready to train.
Chromium is a mineral that your body needs in trace amounts to function properly. It’s become an increasingly popular supplement ingredient in recent years, and you’ll find it in plenty of the leading products on the market right now.
Studies have shown that Chromium contributes to normal carbohydrate, fat, and protein metabolism.
Chromium has also been shown to have beneficial role in the regulation of insulin action. In other words, it can help to maintain normal blood sugar levels.
8) Black Pepper Extract
Black Pepper Extract is often included in its branded form – called BioPerine – in supplements.
Although it won’t help directly with fat loss itself, Black Pepper Extract is believed to help increase the absorption of the other ingredients in supplements.
Simply put, if your supplement contains some Black Pepper Extract, it’s likely to be more effective, because the other ingredients may be better absorbed. That’s the theory at least.
And if you’re taking it regularly with meals, it’s likely to also help you to absorb all of the important nutrients from the food that you’re eating.
Turmeric seems to be one of those up and coming health foods that we seem to be coming across more and more often.
Turmeric contains a potent antioxidant called Curcumin, which gives it its golden color.
10) Vitamins B6 and B12
OK, so these are technically not foods or ingredients, but these important B Vitamins are definitely worth a mention when it comes to fat loss and overall health.
Vitamin B6 is important and it contributes to the reduction of tiredness and fatigue.
Vitamin B12, meanwhile, is a crucial nutrient which is needed to help your body maintain normal energy levels by absorbing the key nutrients from the food you eat.
It is involved in the metabolism of every cell of the body and also contributes to the reduction of tiredness and fatigue.
Simply put, if you’re not getting enough B12 in your diet, you’re putting yourself at risk of suffering from fatigue and low energy levels.
Anything Else To Consider?
As we touched on at the start of this article, there’s no real shortcut to success when it comes to fat loss.
You’ll need to make sure that you’re training hard, eating properly and getting plenty of rest before expecting to see any noticeable fat loss results.
However, if you’ve already got the all-important basics on point, then adding some of these ingredients – either on their own or as a supplement – can make a big difference to your results.
Wrapping Things Up
So that brings us to an end of our guide to the 10 Best Fat Burning Ingredients and Foods around right now.
Lots of these ingredients can be added to your diet by choosing foods that are rich in them, or by adding a quality supplement to your regimen.