Fat burning foods

Consuming certain fat burning foods can lead to a reduction in body fat. When a person adds these fat-burning foods to the diet, they can burn fat and lose weight over time. Such fat burning foods include eggs, nuts, and oily fish.

The term “fat burning foods” may apply to those that produce fat loss by stimulating metabolism, reducing appetite, or reducing overall food intake.

All foods stimulate metabolism. However, some types of food, such as chili peppers, might have a larger impact on metabolism than others. Eating these foods may lead to weight loss.

Certain foods, such as nuts, can also offset hunger for longer than others. Consuming these foods may help control appetite and reduce overall food intake, leading to weight loss.

In this article, we examine some fat burning foods that could help people lose weight. We also take a look at how best to include these foods in the diet.

Nuts

cashews, almonds, hazelnuts, pistachios and walnuts are fat burning foods.
Regularly eating nuts can help boost energy levels and offset hunger.

Nuts are very nutritious. They are high in protein and good fats, which are both beneficial for offsetting hunger over long periods.

Importantly, people can incorporate nuts into a healthful diet without gaining any weight.

For example, one study from 2011, published in the Journal of Nutrition and Metabolism, found that including nuts in the diet over 12 weeks led to improvements in diet quality, without any weight gain.

Oily fish

Fish is a type of healthful food that contains vital omega-3 fatty acids. Oily fish such as salmon are particularly high in long-chain fatty acids that are difficult to find elsewhere.

Fish is also high in protein. Dietary protein can offset hunger, and it is an important tool for weight loss.

Yogurt

Yogurts can vary in their nutritional content. Plain yogurt, such as Greek-style yogurt, is the most healthful. It contains a variety of vitamins, minerals, and probiotics.

Yogurt also contains different types of protein, such as casein and whey. A study from 2014 that appears in the Nutrition Journal shows that eating high-protein yogurt can have benefits for appetite control, offsetting hunger, and lowering overall food intake.

Split peas

Split pea and lentil stew or curry with chillis are fat burning foods
Split peas are a healthful source of energy and a versatile ingredient.

Peas are high in vitamins, minerals, and fiber. They also contain complex carbohydrates, which are a good source of energy.

Split peas also contain proteins that can offset hunger.

A 2011 study that appears in the Nutrition Journal explains that the protein contained within split peas has a greater impact on reducing hunger than whey protein from milk.

Eggs

Eggs are rich in vitamins, minerals, and other nutrients important to health, report the American Heart Association (AHA). They are high in cholesterol, but there is no evidence to suggest that eating cholesterol causes high cholesterol in the body.

Eggs are also an excellent source of protein and can help control appetite. A study in the journal Nutrition Research found that eating eggs at breakfast had a positive impact on controlling hunger and food intake later in the day.

Chili peppers

Chili peppers contain the chemical capsaicin, which could have benefits for weight loss.

A 2012 systematic review, published in the journal Appetite, shows that capsaicin may increase fat burning and reduce appetite. These effects may help lead to weight loss.

Coconut oil

Coconut oil contains a high level of medium-chain triglycerides. This is a specific type of fat that may have a range of health benefits.

A meta-analysis from 2015, which appeared in the Journal of the Academy of Nutrition and Dietetics, found that these medium-chain triglycerides could lead to weight loss. However, more studies are needed to confirm the results.

Many scientists believe that medium-chain triglycerides can increase energy consumption and reduce fat stores.

Green tea

Green tea is a fat burning food
Green tea has many health benefits, such as aiding weight loss.

Green tea is a beneficial source of antioxidants and may have several health benefits. One of these benefits includes weight loss.

A high-quality review from 2012, published in the Cochrane Database of Systematic Reviews, found that green tea consumption led to weight loss in adults who were overweight or obese.

The amount of weight loss was small but consistently present across several different studies.

Adding fat burning foods to the diet

In some cases, it is possible to base a meal on one particular fat burning food. For example, it may consist of oily fish such as salmon with vegetables. Another option is to have eggs with whole-grain toast for breakfast.

For vegetarians and vegans, plant-based meals that are rich in protein can be a useful way to aid weight loss. Mixing fat-burning foods such as split peas with other beneficial sources of protein are one way of doing this. Examples of this include split pea soup, or split pea dal.

It may also be beneficial to choose fat-burning snacks such as nuts. Such snacks are more able to satisfy hunger and control appetite than others, such as chocolate or chips.

Summary

Certain foods can help a person burn fat and lose weight. However, it is important to remember that fat-burning foods must be part of a healthful diet overall. Also, a person must engage in regular physical activity to burn fat and lose weight.

These foods are unlikely to cause any noticeable fat loss on their own.

Sense of smell and obesity

A new study has found a link between sense of smell and obesity.  A recent review of this study concludes that people with obesity have a reduced ability to detect and discriminate smell compared with those who are not obese.
Woman using sense of smell while cooking
A recent review highlights a possible link between obesity and olfaction.

Obesity is a medical condition characterized by an excessive amount of body fat.

It is a global issue that affects millions of people worldwide, and it is a risk factor for diabetes and heart disease.

Doctors or nutritionists can identify obesity using the body mass index (BMI). The BMI is a diagnostic tool that assesses if a person is an appropriate weight for their age, sex, and height.

According to the World Health Organization (WHO), global obesity has nearly tripled since 1975.

In 2016, almost 2 billion adults were overweight, of which 650 million were obese. In the same year, 41 million children under 5 years old were overweight or obese.

In 2013, the American Medical Association (AMA) recognized obesity as a disease. The decision changed the way the medical community related to this complex issue. The ruling challenged the widespread idea that obesity is the direct consequence of eating too much and not doing enough physical activity. The AMA argued that “some people do not have complete control of their weight.”

Surprising link between weight and smell

The relationship between the sense of smell and body weight was a relatively unknown area of scientific study and knowledge, up until now. Researchers from the University of Otago in New Zealand recently discovered a surprising link between obesity and the ability to smell. The team published its findings in Obesity Reviews.

The study involved researchers from Otago’s Departments of Food Science, Anatomy, and Mathematics/Statistics. The scientists gathered scientific papers regarding the link between body weight and sense of smell. They also collected information of nearly 1,500 individuals from “empirical and clinical worldwide studies.”

“After compiling our evidence, we found there is, in fact, a strong link between a person’s body weight and their smell ability — the better a person can smell, the more likely the person is to be slim, or vice versa,” says Dr. Mei Peng, lead author of the study, from the University of Otago’s Department of Food Science.

Dr. Peng added that smell plays a critical role when it comes to eating behavior because it affects the way we identify and choose between different flavors. A poor sense of smell may result in people making unhealthful food choices, which can increase their risk of obesity.

For example, they might choose, or be more attracted to, saltier and tastier foods such as bacon and maple syrup instead of blander foods, such as low-fat cereal with less sugar.”

Dr. Mei Peng

Weight loss surgery could improve the sense of smell

The researchers found that people who were closer to obesity had a reduced ability to smell and identify odors. Based on these findings, the researchers hypothesized that obesity alters a person’s metabolism, which affects communication pathways between the gut and brain.

To re-establish the pathway between the gut and brain, researchers considered the effects of two surgical obesity treatments. They looked at stomach removal and gastric bypass (a surgical procedure which involves dividing the stomach into two pouches and rearranging the small intestine to connect to both).

The findings showed that stomach removal could improve the sense of smell, while other obesity surgeries do not have the same effect.

“Cutting the stomach could change nerves in the stomach that affect the gut-brain pathway, so smell changes could be the key to the difference between the two surgeries — essentially, the smaller size of the stomach might not be the factor that leads to weight loss, it is more likely due to the gut-brain pathway being reset,” Dr. Peng concludes.

Dr. Peng hopes that these findings will increase awareness around the critical relationship between eating habits and senses. This groundbreaking study could deepen our knowledge of the role that “reward-factor smell has in various body-shape groups.”