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Boosting your metabolic rate can help you lose body fat.

Although most “fat-burning” supplements that you buy on the market are either unsafe, ineffective or both.

However, There several natural foods and beverages have been shown to increase your metabolism and promote fat loss.

Here are the list of 5 healthy foods that have been proven to help you burn fat.

1. Coffee

Coffee is one of the most popular beverages worldwide.

It’s a great source of caffeine, which can enhance mood and improve mental and physical performance.

In a small study including nine people, those who took caffeine an hour before exercise burned nearly twice as much fat and were able to exercise 17% longer than the non-caffeine group.

Research has shown that caffeine increases metabolic rate by an impressive 3–13%, depending on the amount consumed and individual response.

In one study, people took 100 mg of caffeine every two hours for 12 hours. Lean adults burned an average of 150 extra calories and formerly obese adults burned 79 extra calories during the study time period.

To get the fat-burning benefits of caffeine without the potential side effects, such as anxiousness or insomnia, aim for 100–400 mg per day. This is the amount found in about 1–4 cups of coffee, depending on its strength.

2. MCT Oil

MCT oil is made by extracting MCTs from coconut or palm oil. It is available online and at natural grocery stores.

MCT stands for medium-chain triglycerides, which are a type of fat that’s metabolized differently than the long-chain fatty acids found in most foods.

Due to their shorter length, MCTs are rapidly absorbed by the body and go straight to the liver, where they can be used immediately for energy or converted into ketones for use as an alternative fuel source.

Medium-chain triglycerides have been shown to increase metabolic rate in several studies.
One study in eight healthy men found adding 1–2 tablespoons (15–30 grams) of MCTs per day to the men’s usual diets increased their metabolic rate by 5% over a 24-hour period, meaning they burned an average of 120 extra calories per day.

In addition, MCTs may reduce hunger and promote better retention of muscle mass during weight loss.

Replacing some of the fat in your diet with 2 tablespoons of MCT oil per day may optimize fat burning.

However, it’s best to start with 1 teaspoon daily and gradually increase the dosage in order to minimize potential digestive side effects like cramping, nausea and diarrhea.

3. Eggs

Eggs are a nutritional powerhouse.

Although egg yolks used to be avoided due to their high cholesterol content, whole eggs have actually been shown to help protect heart health in those at increased risk of disease.

Additionally, eggs are a killer weight loss food.

Studies have shown that egg-based breakfasts reduce hunger and promote feelings of fullness for several hours in overweight and obese individuals.

In a controlled eight-week study in 21 men, those who ate three eggs for breakfast consumed 400 fewer calories per day and had a 16% greater reduction in body fat, compared to the group who ate a bagel breakfast.

Eggs are also a great source of high-quality protein, which increases metabolic rate by about 20–35% for several hours after eating, based on several studies.

In fact, one of the reasons eggs are so filling may be due to the boost in calorie burning that occurs during protein digestion.

Eating three eggs several times a week can help you burn fat while keeping you full and satisfied.

4. Green Tea

Green tea is an excellent beverage choice for good health.

Studies suggest that it may help reduce heart disease risk and protect against certain types of cancer.

In addition to providing a moderate amount of caffeine, green tea is an excellent source of epigallocatechin gallate (EGCG), an antioxidant that promotes fat burning and the loss of belly fat.

In a study of 12 healthy men, fat burning during bicycling increased by 17% in those who took green tea extract, compared to those who took a placebo.

On the other hand, some studies have found that green tea or green tea extract has little to no effect on metabolism or weight loss.

Given the difference in study outcomes, green tea’s effects likely vary from person to person and may also depend on the amount consumed.

Drinking up to four cups of green tea daily may provide a number of health benefits, including potentially increasing the amount of calories you burn.

5. Whey Protein

Whey protein is pretty impressive.

It’s been shown to promote muscle growth when combined with exercise and may help preserve muscle during weight loss.

In addition, whey protein seems to be even more effective at suppressing appetite than other protein sources.

This is because it stimulates the release of “fullness hormones,” such as PYY and GLP-1, to a greater extent.

One study had 22 men consume different protein drinks on four separate days. They experienced significantly lower hunger levels and ate fewer calories at the next meal after drinking the whey protein drink, compared to the other protein drinks.

Moreover, whey appears to boost fat burning and promote weight loss in lean people and those who are overweight or obese.

In one study of 23 healthy adults, a whey protein meal was found to increase metabolic rate and fat burning more than casein or soy protein meals.

A whey protein shake is a quick meal or snack option that promotes fat loss and may help improve your body composition.