Learn about the list of the 8 healthiest foods that will help you increase your metabolic rate, lose weight and burn fat, increase energy levels, protect cardiovascular health and increase energy levels
The metabolic rate It is one of the most important concepts when it comes to lose weight and refers to the speed in which a organism use the available energy; to achieve increase it the loss of body fat. Currently the market offers a great product offer Y supplements that promise “burn calories” however it is mostly products ineffective, insecure or both.
The good news is that nature gives us extraordinary options of foods Y drinks that act directly on the body achieving increase metabolism, burn fat Y Lose those extra pounds. Know the list of 10 natural and healthy products that will help you along the way, without rebound effect neither side reactions
1. Varieties of fatty fish
All types of fatty fish They are extremely healthy and extraordinarily Good for your health. Among its most outstanding benefits is its high content in Omega-3 fatty acids, which result very effective for fight inflammation and reduce the risk of suffering heart diseases. A controlled study with duration of 6 weeks with 44 adults that during this time they consumed supplements from fish oil, the results were quite positive since they lost 1.1 pounds of fat and experienced an important reduction in cortisol levels, the famous stress hormone that influences the fat storage. On the other hand, fish consumption is an excellent source of high quality protein, which make the digestion process and increase the metabolic rate
2. MCT oils
These oil variants are made by extracting the MCT (medium chain triglycerides) of the coconut oil or of palm. This concept refers to a type of fat That metabolize differently than long chain fatty acids They are found in most foods. One of his great qualities is that they are quickly absorbed by the body and go directly to liver, where they are used immediately for energy or become ketones for use as alternative source from fuel. Various studies have shown that medium chain triglycerides they manage to increase the metabolic rate, in particular, a study that was conducted in 8 healthy men, who consumed 15 to 30 grams of MCT in his daily diet, the result was that his metabolic rate increased in a 5% in a period of 24 hours, this means that they burned on average about 120 calories additionally. They also stand out for being a great food for reduce hunger and promote a increased retention of the muscle mass during the weightloss.
3. Coffee
Coffee is one of the most popular drinks worldwide, not just for their extraordinary qualities in issues of flavor and aroma, they are also attributed great benefits for the functioning of the organism. Coffee is a powerful caffeine source which helps improve the mood and the performance mental Y physical, to this is added its great effect to enhance the fat burning A small study was carried out in which 9 people Who they had caffeine an hour before to perform physical activitythey burned the double fat and they managed increase your performance by 17% more than people who did not exercise. This investigation verifies that the caffeine increases the metabolic rate between a 3-13% depending on the amount consumed and the response of each individualor. The recommendation for caffeine consumption is 100-400 mg per day, depending the concentration is between 1 and 4 cups a day.
4. Eggs
The eggs are one immense source of nutrition, years ago there was a belief that the egg yolk considerably increased cholesterol levels; however, it has currently been shown that the consumption of whole eggs help to protect heart health, especially in those people with greater risk to suffer them. Eggs are also considered a wonderful ally to lose weight, several studies prove that breakfast with egg reduce hunger Y provide satiety for several hours, perfectly indicated for people with overweight and obesity. A controlled study of 8 weeks in 21 men, who had breakfast three eggs and consumed 400 calories less per day and they had a 16% reduction in body fat. At the same time at a nutritional level they are a food that provides proteins of high biological value what do they achieve Increase the metabolic rate between 20-35%.
5. Green tea
The Green Tea it is synonym of health, studies indicate that it is a drink with great capacity to reduce the risk of suffering heart diseases Y Cancer. At the same time it stands out for providing a small dose of caffeine and is an excellent source of epigallocatechin gallate (EGCG) a powerful antioxidant that promotes the burning of body fat and the abdominal fat loss There are studies have found that the Green Tea or green tea extract fat burning increased by 17%to; however there are other studies that show that you have few effects on metabolism, to which it is concluded that the results depend on the amount consumed Y vary depending on the person. The recommendation is to consume up to 4 cups of green tea a day to boost calorie burning.
6. Apple Cider Vinegar
The Apple vinager be part of older remedies and popular to combat various health conditions Among its main benefits is attributed a spectacular effect to reduce appetite, lower blood sugar and insulin levels, is therefore a great ally for to prevent Y fight diabetes. At the same time, several studies have proven that its main ingredient is acetic acid, increase the fat burning Y reduces abdominal fat storage. A study was conducted in 144 obese men who integrated in their daily diet the consumption of 2 tablespoons vinegar during 12 weeks, the result was that they lost 3.7 pounds and reduced by 0.9% your body fat levels. At the same time it is recommended for detoxify the organism due to their diuretic benefits
7. Chiles
The chilies they are a food that should not be missing in our diet, their powerful antioxidants help to reduce inflammation Y They protect our cells. They stand out for their content in a powerful antioxidant that it’s called capsaicin responsible for your picant flavore, which helps Burn calories, lose body fat Y lose weight. A review of 20 studies in which it was concluded that take capsaicin help to reduce appetite Y Increase calorie burning. In this way it is recommended integrate chiles or Cayenne pepper several times a week.
8. Te Oolong
The oolong tea It is one of the healthiest drinks you can consume, although it is less popular that green tea stands out for its high antioxidant power and content in caffeine and catechins. A review of several studies in which it was found that the combination of these two compounds increases burning up 102 calories per day. Also small studies conducted in men and women suggest that drink oolong tea increase the metabolic rate and promotes the weightloss, the same studies prove that it does Twice more than green tea.
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