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.

Natural colon cleansing

This post explores the concept of natural colon cleansing. A colon cleanse is a popular alternative remedy that some people claim removes waste and toxins from the colon. However, there is little scientific evidence to support the use of natural colon cleansing routines, except for those that doctors prescribe.

Most of what researchers know about safe colon cleansing comes from studies that aim to find ways to improve the colonoscopy procedure rather than to boost energy levels or treat intestinal problems.

People may refer to colon cleansing methods by different names, including:

  • bowel cleanses
  • detoxes
  • flushes
  • juice diets

Most colon cleansing products supposedly help detox the colon or remove harmful substances, such as mucus and dry stool. Some people also use colon cleanses to help relieve constipation.

In this article, we discuss some popular colon cleansing methods and the science behind them. We also consider their potential benefits and risks.

Water

Woman drinking water as part of natural colon cleanseDrinking water regularly can naturally cleanse the colon.

Using water is one of the easiest and safest natural colon cleansing available, and the easiest way to cleanse the colon naturally. Water moistens stool and gives it bulk, facilitating its passage through the colon.

A person who is dehydrated will have fewer bowel movements because their body is trying to retain water. It will reabsorb water from the bowel, which results in the stool becoming dry, hard, and difficult to pass.

Everyone’s daily hydration needs are different, but it is vital to drink plenty of water throughout the day.

Other beverages, including caffeinated ones, contribute toward a person’s daily water intake, but plain water is the best option as it does not contain any calories.

In a 2013 study, researchers in Jordan found that drinking more than four cups of water daily decreased the risk of colorectal cancer, but the results were not statistically significant.

The same study identified constipation as a significant risk factor for colorectal cancer. Drinking at least eight glasses of water a day can help prevent constipation, and it offers many other health benefits too.

Fruit and vegetable juice

Raw fruit and vegetable juices contain many elements that may help cleanse the colon, including fiber, phytochemicals (beneficial plant chemicals), and natural sugars that act as laxatives, such as sorbitol and fructose.

Proponents of juice cleanses recommend the following types of juice:

  • apple, including the peel
  • prune
  • pear
  • banana
  • kiwi
  • grape
  • plum
  • persimmon
  • lemon

Some colon cleanse plans recommend consuming only fluids for a few days at a time to help cleanse the colon and digestive tract.

Most health authorities recommend against juice cleanses. Raw fruit juices can contain compounds that are hard on the kidneys and liver. Without any treatment to kill harmful bacteria and viruses, these juices can also make people ill. They may pose significant dangers for those with medical conditions, such as diabetes.

It is best to consume fruit and vegetable juices in the form of smoothies to keep all the fiber, water, and nutrients intact.

Fiber

Natural colon cleansing found in fiber adds bulk to stool, which reduces the time it spends sitting in the colon and increases the number of bowel movements that a person has. Many natural, whole foods are rich in fiber, including:

  • nuts
  • beans
  • seeds
  • berries
  • whole grains and cereals

People who find it difficult to get enough fiber through their diet can try taking fiber supplements. Popular fiber supplements include:

  • psyllium (Metamucil)
  • polycarbophil tablets (FiberCon)
  • methylcellulose

Fermented foods aid natural colon cleansing

Baked tempeh on tray
Tempeh is a fermented food that may benefit gut health.

Fermented foods often contain high levels of probiotics, which are beneficial bacteria that contribute to gut health.

These bacteria help the bowels move stool out of the colon regularly and reduce the risk of gas, bloating, constipation, and infection.

Common fermented foods that contain probiotics include:

  • yogurt and Greek yogurt
  • apple cider vinegar
  • kefir
  • skyr
  • kimchi
  • sauerkraut
  • pickles
  • miso
  • tempeh
  • kombucha
  • beer and cider
  • some types of cheese

Research suggests that probiotics may help prevent and possibly treat colon cancer, but researchers agree that more studies are necessary to understand these effects. A healthy gut biome offers numerous other benefits for overall health and immune function.

Resistant starches

Some foods contain resistant starches, which are types of sugar that are difficult for the body to break down. These starches remain mostly undigested and become bulk in the stool.

The more bulk there is in the stool, the sooner the bowel is stimulated into action, possibly helping cleanse the colon.

Foods high in resistant starches include:

  • potatoes, sweet potatoes, and yams
  • sugar beets
  • sugar cane
  • sweet corn
  • green bananas
  • beer and cider
  • vegetable stems, tubers, and roots
  • rice
  • buckwheat and millet
  • al dente pasta
  • white bread
  • cornflakes and muesli

Unlike other starches, digesting resistant starches produces compounds that research shows may help:

  • prevent colon cancer
  • improve macronutrient regulation
  • alter hormone levels, potentially improving mental and physical health
  • prevent or control diabetes
  • prevent or control obesity

Lemon juice

Regularly drinking lemon juice can have a positive effect on digestive health and help natural colon cleansing. It seems that people experience the most benefit when they drink it on an empty stomach, which allows the compounds in the lemon to interact more easily with the gut mucosa.

Having a clean colon is crucial for certain screening tests, such as colonoscopies. Most people receiving colonoscopies have to consume a colon cleansing preparation the night before the procedure.

In a 2015 study on colonoscopies, one group of participants received a preparation of ascorbic acid, or vitamin C, in addition to the standard fluid mixture of polyethylene glycol (PEG). The participants who took vitamin C had better bowel preparation than those in the other groups.

Lemon juice is very high in vitamin C so it may be an effective natural colon cleanser.

Herbal teas

Some herbal teas used in natural colon cleansing may be beneficial for digestive health.

Australian research from 2014 found an association between herbal tea consumption and a lower risk of colon cancer.

Other natural teas, such as ginger or lemon tea, may also help digestion.

Possible benefits of colon cleanses

Senior couple smiling outdoors jogging.
People who support colon cleanses claim they can improve energy levels, though there is no scientific evidence to prove this.

There are currently no proven benefits of colon cleanses, natural or otherwise. However, people who promote colon cleanses claim that they provide major health benefits, including:

  • increasing energy
  • removing toxins
  • improving liver function
  • boosting the immune system
  • aiding weight loss
  • relieving bloating, cramps, and gas
  • reducing the risk of colon cancer
  • improving mood

Safety and risks

Some of the potential risks of colon cleansing include:

  • weakness
  • irritability
  • electrolyte imbalance and dehydration
  • vomiting and nausea
  • abdominal cramps
  • dizziness and fainting
  • loss of healthful gut microflora and increased risk of infection
  • diarrhea
  • bowel ulcerations, which are open cuts and sores
  • bowel infection
  • kidney damage and failure

People with preexisting bowel conditions should avoid bowel cleansing methods unless a doctor performs or prescribes them.

The United States Food and Drug Administration (FDA) do not regulate natural colon cleanse products. The FDA have also taken legal action against companies who were using unproven medical claims to promote cleanse products, stating that they could reduce the risk of cancer or treat serious medical conditions.

The U.S. National Institutes of Health also point out several possible risks of cleanses, including:

  • diarrhea, which could lead to dehydration
  • bacterial infection from unpasteurized juice
  • lack of nutrients
  • headaches
  • weakness and fainting

People with kidney conditions should avoid drinking large quantities of juice because it can contain too much oxalate, which can cause kidney problems.

People with diabetes and other metabolic conditions should also avoid detoxes or extreme diets and instead follow a healthful, doctor-recommended diet.

Severely restricting calorie intake, which is often part of colon cleanses, can also be damaging to a person’s overall health. It rarely contributes to long-term weight loss or well-being.