Best Natural Fat Burners: Top 5 Foods For Weight Loss, According To Experts

The last ten pounds are the hardest to lose, it’s often said. But it’s not just a saying, there’s much truth to it. The body wants and likes a steady state; and some of that stubborn body fat is needed to sustain health. But if you’re on a fat-burning mission, you don’t want to hear any of these things; you want to know what will help you achieve results, and we’ve got you covered. We searched the web to find the best natural fat burners most recommended by experts, and we’ve listed them here for you. But before getting to the list, we’d be remiss if we didn’t share some research on fat burning methods to aid you on your journey.

You know the one tried and true way to burn fat: exercise. But what you may not realize is that the calorie-burning effects of exercise extend well past the actual workout. That’s right, researchers studied people who do not follow an exercise routine and found that a moderate aerobic workout has a positive fat-burning effect that continues for about 48 hours. Regular exercise creates lasting change in metabolism, making our bodies burn more energy even when they’re not working out. That’s some serious bang for your buck. The study reveals that post-exercise, study participants’ mitochondria burned around 13 percent more fat-based fuel, and around 15 percent more sugar-based fuel. Exercise is great, but wouldn’t it be magical if you could burn fat by eating chocolate for breakfast?

That got your attention. But seriously, research shows that swapping out eggs and bacon for some chocolate can actually lead to burning more fat and lowering blood sugar levels throughout the day. The study goes on to note that eating chocolate for breakfast can increase fat burning ability. It also reduces blood glucose levels, a key measure for people at risk from diabetes. At night, eating chocolate before bed led to changes in the participants’ resting and exercise metabolism the following morning.

Aside from the occasional dose of morning chocolate, there are plenty of foods you can implement into your diet that will aid in losing weight. StudyFinds turned to expert opinions to find the top five best natural fat burners to try adding to your diet. Of course, we want to hear from you. Which natural fat burner is helping you torch those extra pounds? Comment below to let us know!

The List: Best Natural Fat Burners Most Recommended by Experts

1. Caffeine

This is probably the most common natural fat burner and possibly the most widely used. Most people don’t start their day without it – that is, their morning cup (or cups) of coffee. The only issue for regular coffee drinkers, and those that regularly use caffeinated products, is that the body quickly adapts, reducing the effectiveness of the caffeine.

Cup of coffee with beans
A cup of coffee (Photo by cocoparisienne on Pixabay.com)

According to Healthline, “caffeine can temporarily boost your metabolism by up to 16% over 1 to 2 hours. In addition, several studies have shown that caffeine can help your body burn more fat as fuel. However, this effect appears to be stronger in people with less weight compared with people who may be overweight or have obesity. Simply try drinking a few cups of strong coffee, which is an excellent source of caffeine with many health benefits. That said, these health benefits are only temporary. It’s important to note that caffeine can interfere with quality sleep, which has negative effects on weight management. Consuming too much caffeine can actually be dangerous for your health. This is why it is important to stay within the daily recommended caffeine limit, which is 400 mg.”

Bar Bend writes that “A big part of why caffeine wakes us up is that it blocks adenosine receptors…Adenosine also appears to bind to fat cells and decrease the release of their fatty acids, plus caffeine also seems to increase adrenaline, which also helps to break down fats. Add all that to the fact that caffeine appears to slightly increase your caloric burn (though by less than a hundred calories per day) and it seems that consuming caffeine may help to reduce a little more of your body fat, so long as you’re in a caloric deficit.”

“Caffeine helps you burn body fat through many different mechanisms,” says Muscle & Fitness. “First, it stimulates your central nervous system, helping you to lift more weight and train longer and harder so you burn more calories. Second, caffeine encourages your body to release stored fat, which you can then use to fuel activity. Third, caffeine is a natural appetite suppressant, so it will help prevent you from taking in excess calories throughout the day.”

2. Green Tea Extract

Green tea extract’s benefits extend beyond fat burning. It’s plant-derived, containing high levels of antioxidants, which of course aid your body in fighting off disease. Dr. Axe recommends: “One of the best ways to get the benefits of green tea is to consume matcha green tea, a concentrated powdered green tea from Japan that seems to have some noteworthy fat-burning benefits. What’s in matcha that makes it so beneficial for everything from cognitive function to enhancing fat-burning? It’s the catechins, a type of antioxidant found in high levels in green tea that may reduce body weight, speed up recovery following workouts and decrease free radical damage.”

A cup of green tea
A cup of green tea (Photo by Laårk Boshoff on Unsplash)

The Zebra Press notes, “It is light in calories, contains powerful antioxidants, and is an excellent digestive. The main benefits of green tea are attributed to the polyphenol epigallocatechin gallate (EGCG), which benefits metabolic and liver health.”

“Green tea is known for many health benefits, including fighting against cancer, heart disease, and liver disease,” adds Pellecome. “If you are suffering from a slow metabolism and are at risk for diabetes, green tea can give your health the protection and boost it needs. By adding green tea to fat burning supplements, you can induce weight loss and fight obesity.”

3. Protein

Often only thought of as a muscle-builder, protein can also play a large role in helping to reduce body fat. Almost all expert reviews we found recommended consuming protein for fat burning. Protein aids in satiation; and it’s worth mentioning that muscle efficiently burns calories. So, using it to build muscle will in the end also burn more fat.

Protein sources - meat, fish, cheese, nuts, beans and greens.
Protein sources in food (© nadianb – stock.adobe.com)

Medical News Today writes that “Protein can support fat burning and weight loss in many ways. For example, people who consume high-protein foods may feel fuller for longer. Eating protein may also increase metabolism, allowing the body to more efficiently burn fat…Try to choose lower-calorie proteins, such as lean chicken, fish, and plant-based proteins” and to “avoid consuming excessive amounts of red meat, fried foods, or foods with added oil, fat, or butter.”

According to Bar Bend, “Protein takes more energy to digest than carbs or fat so when it comes to the thermal effect of food, a hit of 30 grams of protein will result in the body burning more calories than 30 grams of carbs. (Carbs and protein have the same amount of calories per gram, whereas fat has more than twice as many calories per gram.)…That means the body burns roughly three times more calories digesting protein than carbs. You may even want to add a protein powder to your daily supplement lineup to boost your protein intake.”

The Zebra Press also mentions, “Most of the food we eat contains protein, but for weight loss, protein powder is much more effective. As to how much you should take, it depends on your body weight, how much exercise you do, and so on.”

4. Yohimbine

According to the NIH, “Yohimbe is an evergreen tree native to central and western Africa. It has a compound called yohimbine in its bark.” This natural substance reportedly carries many benefits, from weight loss to increased sexual performance. Do keep in mind that research results are mixed, and some countries have even banned this compound.

 Nutricost Yohimbine Supplements
Amazon’s Choice: Nutricost Yohimbine Supplements

“[Yohimbine is] commonly used as an aphrodisiac, but it also has properties that may help you burn fat,” writes Healthline. “Yohimbine works by blocking receptors called alpha-2 adrenergic receptors. These receptors normally bind adrenaline to suppress its effects, one of which is encouraging the body to burn fat for fuel. Since yohimbine blocks these receptors, it can prolong adrenaline’s effects and promote the breakdown of fat for fuel.”

Here are some things to keep in mind before trying this compound, from MedicineNet: “Because yohimbine keeps the adrenaline levels elevated, it may cause side effects, such as nausea, anxiety, panic attacks, and high blood pressure.” As as for those that should avoid using Yohimbine: “People taking medications for blood pressure, anxiety, and depression should avoid yohimbine because it may interact with these medications.”

Bar Bend says, “This alkaloid derived from the Central African yohimbe tree is often used for focus, as a stimulant, or as an appetite suppressant. But as far as direct fat loss goes, it appears as though it may increase your basal metabolic rate. People usually split about 5 to 20 milligrams of the stuff over a day and there’s pretty decent evidence to suggest this can lead to greater fat loss.”

5. Soluble Fiber

Soluble fiber does dissolve in water and other bodily fluids. You can find it in oats, nuts, seeds, and some fruits and vegetables. It can help to keep you feeling full for longer, which is helpful if you’re restricting calories.

A look at some of the best foods for increasing fiber
Foods containing fiber (© bit24 – stock.adobe.com)

Muscle & Fitness recommends using “Glucomannan,” which “is a form of soluble fiber that comes from the root of the konjac plant. This supplement absorbs water after you consume it, expanding in your stomach to give you a feeling of fullness that helps you reduce your calorie intake when you’re dieting. In addition, glucomannan slows down digestion of the foods that you do consume, so you’ll go longer before feeling hungry and your body will absorb nutrients (including protein) for a longer period, helping to protect against muscle breakdown when you’re in a calorie deficit. Plus, it reduces the insulin release that drives calories to fat storage.”

“Soluble fiber absorbs water in your digestive tract and forms a viscous gel-like substance,” writes Healthline. “Interestingly, studies have shown that soluble fiber can help you burn fat by curbing your appetite. That’s because soluble fiber can help increase the levels of fullness hormones like PYY and GLP-1. It can also help reduce levels of the hunger hormone ghrelin. In addition, soluble fiber helps slow down the delivery of nutrients to the gut. When this happens, your body takes more time to digest and absorb nutrients, which can leave you feeling full for longer.” And if you can’t get all your soluble fiber from food, they recommend that you “try taking a soluble fiber supplement such as glucomannan or psyllium husk.”

Verywell Fit adds, “You may have noticed that oatmeal becomes gummy after sitting out. That’s because oatmeal contains soluble fiber. After a while, soluble fiber soaks up water and forms a gel. Soluble fiber may also be called high-viscosity fiber. You’ll find soluble fiber in many citrus fruits, barley, chia seeds, and legumes.”

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Note: This article was not paid for nor sponsored. StudyFinds is not connected to nor partnered with any of the brands mentioned and receives no compensation for its recommendations. This post may contain affiliate links.

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