It may sound very counterproductive, but, as it turns out, eating more of certain kinds of food can actually help you manage your weight more effectively. This is because certain foods can reduce body fat by stimulating your metabolism, reducing your appetite or decreasing your overall food intake.

According to experts, adding whole foods to your diet is a safer way of losing weight than taking pills that promise to burn fat. They also say that the latter are either unsafe, ineffective or both.

With that said, here are some healthy foods that can help you manage your weight in a safe and sensible manner.

Wild-caught fatty fish

Fatty fish like wild-caught salmon, herring, sardines and mackerel are some of the best foods you can eat on your journey to good health and safe weight management. This is because oily fish contain omega-3 fatty acids, which have been shown to reduce inflammation and decrease heart disease risk.

Aside from that, omega-3 fatty acids may help you lose excess body fat. According to a study, adults who took fish oil supplements not only lost an average of 1.1 pounds of fat, but they also experienced a drop in cortisol levels. Cortisol is a stress hormone associated with fat storage.

Fatty fish are also an excellent source of high-quality protein, which can help you feel full and boost your metabolic rate during digestion.

If you want to experience these health benefits, experts recommend including a minimum of 3.5 ounces (100 grams) of fatty fish in your diet at least twice a week.

Olive Oil

Said to be one of the healthiest oils on earth, olive oil boasts high amounts of monounsaturated fatty acids (MUFAs), which can help you manage your weight in a healthy way and keep your blood sugar levels stable.

The MUFAs in olive oil are also known for promoting satiety, which means adding olive oil to dishes can help prevent overeating. In addition, olive oil helps boost your metabolism. A study by Australian researchers found that consuming extra virgin olive oil helped obese, postmenopausal women burn significantly more calories than women whose main source of fat was cream.

MCT Oil

MCT stands for medium-chain triglycerides, which are fats that can be rapidly absorbed by the body and used for energy. Examples of MCTs include caprylic acid, capric acid and caproic acid.

MCTs can help speed up your metabolism. According to one study, the addition of 1 to 2 tablespoons (15 to 30 grams) of MCTs could lead to a five percent increase in metabolic rate. This is equivalent to burning an average of 120 extra calories per day.

As tempting as it is to add large amounts of MCT oil to your diet, however, experts say it’s best if you start with just one teaspoon daily to minimize potential side effects, such as stomach cramps, nausea and diarrhea.

Coffee

One of the most popular beverages worldwide, coffee is a great source of caffeine, a natural stimulant that helps improve physical and mental performance and promotes fat burning. Caffeine can also increase your metabolism by up to 13 percent.

According to British researchers, taking 100 mg of caffeine every two hours over a 12-hour period could help lean people burn an extra 150 calories. Formerly obese adults also received the same benefits from caffeine, burning an extra 79 calories.

To enjoy the benefits of caffeine without experiencing side effects liked increased anxiousness or insomnia, consume no more than 400 mg of caffeine (four cups of coffee) a day.

Nuts and seeds

If you wish to manage your weight without resorting to unhealthy and restrictive diet plans, eat nuts and seeds regularly. Nuts and seeds are highly nutritious and are particularly rich in protein and good fats. These nutrients are known to help stave off hunger for long periods.

Despite their calorie-dense nature, nuts won’t cause any weight gain even if you eat them every day, so long as you limit your consumption to moderate amounts.

Green Tea

One of the healthiest drinks on the planet, green tea can help reduce your risk of heart disease and certain types of cancer. Like coffee, green tea also promotes fat burning. Researchers say this is thanks to a potent antioxidant called epigallocatechin gallate (EGCG), which has been linked to several health benefits.

According to one study, green tea extract increased fat burning in men by 17 percent even without the help of moderate exercise. Experts suggest drinking up to four cups of green tea daily to enjoy its many health benefits, as well as to help manage your weight.

Pea protein powder

Studies show that eating protein-rich food can help you stay satiated for longer. Pea protein, a complete protein supplement created by grinding peas into a fine flour and flushing out their starch content, can help people who are looking for sensible ways to manage their weight.

Unlike other plant-based proteins, pea protein powder contains all nine essential amino acids in a potent, concentrated form. A single 15-gram serving of pea protein powder can provide up to 12 grams of protein.

Pea protein powder also contains high amounts of vitamins A, K, C, B1 and B9, as well as polyphenols and flavonols that can serve as natural antioxidants.

Chili peppers

Besides adding a spicy kick to your favorite recipes, chili peppers can also help you achieve or maintain a healthy weight. Chili peppers contain capsaicin, the active compound responsible for the burning sensation hot peppers give when you eat them.

Capsaicin also has the ability to promote fullness and to spur the body to burn more calories to reduce fat.

Full-fat Greek yogurt

It might come off as ironic, but full-fat Greek yogurt can help you manage your weight in a healthy manner. Research suggests high-protein dairy products like full-fat Greek yogurt can help boost fat loss while keeping you feeling full for longer.

Full-fat Greek yogurt also contains conjugated linoleic acid, another nutrient that promotes weight loss and fat burning.

Free-range eggs

As one of Nature’s most complete foods, eggs — especially those that come from free-range chickens — are rich in vitamins, minerals and other important nutrients. Eggs rank high on the Satiety Index, which evaluates how well foods make you feel full. Those that score high on this scale can lessen your food intake during later meals.

Eggs are incredibly high in protein, which promotes satiety. Protein also boosts metabolism by increasing thermogenesis, or your body’s production of heat. The human body generates heat when it burns calories.

Here are other fat-burning foods that you can include in your diet:

• Whole grains
• Avocados
• Coconut oil
• Berries
• Grapefruit
• Dark leafy greens
• Quinoa
• Turmeric
• Lean, free-range poultry
• Beans

How to add fat-burning foods to your diet

Adding fat-burning foods to your diet is easy, especially since most of these are readily available in your local farmer’s markets.

Want a filling breakfast? Why not make porridge out of rolled oats and quinoa? Craving a light lunch? Cut up some greens and toss in some nuts and a quick yogurt dressing. Planning on cooking a healthy dinner? Brush a whole salmon fillet with some olive oil, toss in some citrus slices and some herbs, and toss it in the oven for a delicious meal.

Managing your weight does not mean depriving yourself of the food you love. Sometimes, it’s just a matter of choosing more healthful options.

Sources:

HealthLine.com

JISSN.BioMedCentral.com

Cambridge.org

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MedicalNewsToday.com

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PeaceHealth.org

ScienceDirect.com

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