30 best fat-burning foods (part 4)

 

Coconut oil

 

Coconut oil contains medium-chain triglycerides (MCTs), the fat which your body prefers to use for energy, making it less likely to be stored as fat. A study showed greater fat loss over a 16-week period when MCTs were consumed instead of olive oil. Olive oil contains other important nutrients but try switching to coconut oil for the occasional salad or stir fry.

 

Raspberries and other berries

 

“The fibre and pectin found in berries helps you feel full longer, so you lose fat by decreasing the total amount of calories you would eat otherwise,” says McGrath. “Berries do contain a lot of natural sugar so limit your consumption to a handful daily.” Be wary of claims made for raspberry ketone, however. These naturally occurring compounds found in raspberries and other fruits are usually chemically extracted and there is no clinical evidence that they aid weight loss in humans.

 

Green tea

 

“Green tea contains chemicals called catechins that help you burn fat,” says McGrath. “They not only increase your metabolism so you burn more calories (even when sitting still), they also increase the rate at which your liver burns fat. The recommended amount of green tea for good fat-burning effect is four to six cups per day.”

 

Coffee

 

“Caffeine speeds up your metabolism,” says McGrath. “Just be certain to skip the heavy cream and sugar or you’ll negate all the benefits of the caffeine. No cappuccinos or lattes!”

 

Lentils (Kacang Dal)

 

Lentils are packed with iron, an essential nutrient which many of us are lacking in. Your metabolism slows down when you’re lacking in a nutrient, leading to weight gain, so filling up on lentils will combat this.

 

Chillies and hot peppers

 

Chilli peppers contain capsaicin, a compound that heats up your body, burning calories in the process. Chillies contain capsaicin whether fresh, dried, cooked or raw, so get cooking that super-hot curry!

 

Brussels sprouts 

 

Vegetables including brussels sprouts, broccoli, broccoli sprouts, cauliflower, kale, savoy cabbage and red cabbage contain phytonutrient sulforaphane, a compound that stimulates fat-burning enzymes.

 

Avocados

 

Perhaps surprisingly, avocados are your fat-burning ally. The monounsaturated fat in avocados boosts metabolism by protecting energy-producing cells from free radical damage. Avocados also help reduce systemic inflammation and prevent blood sugar spikes, which can cause your body to store excess calories as fat.

Chia seeds

 

Chia seeds contain omega-3 fats, fibre and protein and can help speed up your metabolism as well as triggering the production of glucagon, one of the body's fat-burning hormones.