What Is A Fat Burner?
A fat burner, as the name suggests, is a natural product taken independently or in form of a herbal extract in a dietary supplement, which helps to burn the fats and calories in the body by generating a process of thermogenesis. A fat burner, thus, leads to weight loss.
Thermogenesis means production of heat, especially in a human or animal body.
In case of human body, thermogenesis increases the core temperature of the body, which in turn boosts the metabolic rate and helps the body to burn off unwanted fat and calories.
Natural Fat Burning Foods
Fibre rich foods such as whole grains, brown rice and oatmeal are harder for the body to process so the body burns twice as many calories breaking it down.
Hot peppers (Capsaicin) raise the body’s temperature boosting metabolism and fat burning. Lean meats such as chicken breast are high in protein and protein rich food burns at least 30% of calories during digestion.
These foods are all certainly worthwhile to add to your diet if you’re trying to burn fat from your body.
Here is a list of 20 fat burners:
Greek yogurt has almost twice as much protein as other yogurts. It takes longer to leave your stomach, keeping you satisfied longer. Plus, you burn more calories digesting protein than carbs. Choose nonfat, low-fat, and low-sugar types.
Quinoa (pronounced keen-wa) is a nutritional all-star that belongs in your weight loss plan. This whole grain has 8 grams of hunger-busting protein and 5 grams of fiber in one cup, and you'll also get iron, zinc, selenium, and vitamin E. Quinoa is as easy to cook as rice. For a quick dinner, mix in some vegetables, nuts, or lean protein.
Hot peppers have a flavorless chemical called capsaicin. It's more plentiful in habaneros, but jalapeños also have it. Capsaicin seems to curb appetite and speed up metabolism slightly, but only for a short time. It probably doesn't have a big impact on weight, unless you eat less food because it's spicy.
Several studies suggest green tea may promote weight loss by stimulating the body to burn fat. Green tea contains catechins, a type of phytochemical that may briefly affect the metabolism. To get the most benefit, you may need to drink green tea several times a day. Try taking your tea hot, because it takes longer to drink, providing a soothing, mindful experience.
Grapefruit doesn't have any magical fat-burning properties, but it can help you feel full with fewer calories. That's because its soluble fiber takes longer to digest. Having half a grapefruit or a glass of grapefruit juice before a meal fills you up, so you eat fewer calories during the meal.
Foods that are rich in water take up more room in your gut. This signals the body that you've had enough to eat and leaves less room for other foods. Many raw fruits and vegetables are full of water and nutrients and low in calories. Watermelon is a great example. It's a good source of the antioxidant lycopene and gives you some vitamin A and C, too.
7.Pears and Apples
Pears and apples are also high in water content. Eat them with the peels for extra fiber, which will keep you full longer. Go for whole fruits rather than fruit juice. You'll get more fiber, and you have to chew the fruits. This takes longer and you'll burn a few calories chewing, as opposed to gulping down a smoothie.
Like other fruits, berries are high in water and fiber, which can keep you full longer. They're also sweet, satisfying your sweet tooth for a fraction of the calories you would get from cookies or brownies. Blueberries are a good example because most stores carry them and they're loaded with antioxidants.
Raw vegetables make an outstanding snack. They satisfy the desire to crunch, they're full of water to help you feel full, and they're low in calories. Half a cup of diced celery has just 8 calories. Coat celery with a little peanut butter or dunking carrots in salsa. When you're in the mood for chips and dip, replace the chips with raw veggies.
One egg has only 75 calories, plus 7 grams of protein along with other vital nutrients. Remember, your body will burn more calories digesting eggs than a carb-heavy breakfast. If you have high cholesterol, ask your doctors if you can have eggs. You may consider choosing egg whites, which are cholesterol-free.
Think of the typical toppings on your baked potato -- butter, sour cream, maybe cheese and bacon bits. If you substitute a sweet potato, you might not need any of that. Baked sweet potatoes are so full of flavor, they don't need a lot. This can save you loads of calories. As a bonus, sweet potatoes are packed with potassium, beta-carotene, vitamin C, and fiber.
It sounds too good to be true: One of your favorite beverages may rev the metabolism and help you lose weight. Coffee does stimulate the metabolismm, but only a little. Don't count on this for weight loss, especially if you add calories with toppings.
Oatmeal has three things going for it: fiber-rich whole-grain oats, lots of water, and it's hot. It's a very filling combination. Hot food takes longer to eat, and all that liquid and fiber will help you feel full longer. Avoid super-sugary oatmeal. Stirring in cinnamon or nutmeg will give you a sweet taste with less sugar.
Soup -- we're talking broth-based, not creamy -- has a lot going for it. It's full of water, which fills you up with the fewest possible calories. It's hot, which prevents you from eating too much. Have it before a meal, and soup can take up space that might have gone to higher-calorie foods. You can also make a satisfying, low-calorie meal out of soup alone by adding chicken, fish, cut-up vegetables, or beans.
Another way to fill up before a meal is by eating salad. Lettuce has plenty of water content to take up space in the stomach. That leaves less room for fattier foods that might come later in the meal. Make your salad interesting by adding a variety of fruits and vegetables or grated cheese. Be careful about dressing, which can add a lot of calories.
Dress your salad with oil and vinegar. It's easy to make and it's full of flavor that can make salad more satisfying -- and it has fewer calories than most pre-made dressings.
Nuts are an excellent way to curb hunger between meals. They're high in protein, fiber, and heart-healthy fats. Studies suggest nuts can promote weight loss and improve cholesterol levels when eaten in moderation. They're also rich in calories, so limit your portions. If you have to get them out of their shell, you'll slow down and not eat as much.
Skim milk provides plenty of protein, calcium, and vitamin D with none of the fat found in whole milk. And even though it's fat-free, skim milk can help you feel full. It takes longer to leave the stomach than drinks with less protein.
You know that protein can keep you full longer and burn more calories during digestion. Choose your protein carefully. Dark meat tends to be high in fat, which could cancel out some of the benefits. Skinless chicken breast is a great choice. And some cuts of beef can make the grade. Flank steak, eye of round, and top sirloin are extra-lean with less than 4 grams of saturated fat per serving. Stick with a 3- to 4-ounce portion.
Beans are a vegetable, a protein, and a great source of fiber. You feel full for very few calories. Open a can of garbanzo beans (aka chickpeas) and toss them into soup or salad, or mash them up to use as a dip. One cup packs 12.5 grams of fiber, just 4 grams of fat, and almost 15 grams of protein.
Fat burners can, thus, help to kick-start this process even if you are not exercising which make them a very attractive option for people with a more sedentary lifestyle.
The Chinese herb ephedra (Ephedrine) used to be a common component in many natural fat burners but due to its harmful and unpleasant side effects was withdrawn from general sale. Today it is only available in cases of extreme obesity, under prescription and strict supervision by a doctor.
How Can Fat Burners Help Me Lose Weight?
Fat burners work in a couple of ways; some can help to burn calories as heat or energy and others can help to promote the release of adrenaline. These raise your metabolism and body temperature to aid in weight loss.
Some fat burner supplements available on the market have the added benefit of suppressing appetite, helping to lower your overall calorie intake even further.
They are generally taken between 1-3 times per day, though this depends on the kind of fat burner you’re taking. Natural fat burners within reason can be taken as long as you need, prescription only varieties are generally only recommended for use on a short-term basis.
Who Shouldn’t Take Fat Burners?
The majority of natural fat burners are well tolerated by most, but if you suffer from anxiety it is best to consult your doctor first, as they raise the level of the stress hormone Cortisol.
If you have a medical condition relating to your heart, or another serious medical condition you should also consult your doctor before taking fat burner supplements. Women who are nursing or pregnant should not take them.
People sensitive to caffeine may want to choose carefully as a main ingredient in many fat burners is caffeine due to its natural stimulant effect. There are low caffeine options available though.
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