These are the Fat-Burning Foods

1. Chili peppers

Spice up your meals! Capsaicin, the chemical that gives peppers their fiery kick, has been shown to rev up metabolism. Dieters who took capsaicin will doubled their energy expenditure for several hours after eating.

2. Green tea

Green tea contains a chemical called EGCG which sparks a process in the body known as thermogenesis (aka "fat burning"). Daily green tea consumption with increased metabolism and a smaller waistline.

3. Oats

Oats have a very beneficial effect on blood sugar and insulin, which can keep metabolism in fat-burning mode. They're also a rich source of fiber, which helps you stay fuller longer as well as slows the absorption of fat through the small intestines.

4. Low-fat dairy

The calcium in milk, cheese and yogurt helps kick metabolism into higher gear. Dieters who consumed 1,200 to 1,300 mg of calcium daily lost almost twice as much weight as dieters who took less calcium. To cut out the fat, opt for skim or low-fat dairy.

5. Lean meats

Protein is essential for maintaining muscle mass -- the more muscle mass you have, the more efficient you are at burning calories. Even better, protein requires more calories for your body to digest than either fat or carbs. Just be selective about your protein source -- only opt for lean meats such as skinless chicken and turkey breast and lean cuts of beef.

6. Coffee

Coffee does more than perk you up, a cuppa also provides enough caffeine to raise metabolism. Caffeine increases the release of fat from fat cells and boosts the consumption of oxygen and fat burning. Too much caffeine, however, has side effects including increased heart rate, so drink in moderation.

7. Fatty fish

Fatty fish (such as tuna, salmon, mackerel) are rich in omega-3 fatty acids which fire up fat burning. These fatty acids lower levels of the hormone leptin in your body, which directly influences your metabolism: The higher your leptin levels, the more readily your body stores calories as fat.

8. Lentils

Iron is essential for carrying the oxygen your muscles need to burn fat, but up to 20 percent of us don't consume enough of this nutrient and this can lead to a sagging metabolism. Lentils are an excellent source -- just one cup packs 35 percent of your daily needs.

9. Whey protein

Whey protein powder contains amino acids that burn fat and build muscle. Add a scoop to your smoothie for a fat-busting shake. The best times to sip a shake are before and after exercise and as an evening snack.

10. Water

While water isn't exactly food, it has a direct impact on many metabolic pathways. You should aim for at least 8 glasses everyday. Adequate fluid intake also helps prevent overeating. Much of what we perceive as hunger is actually thirst. You can demonstrate this for yourself by simply drinking a glass of water next time you feel hungry. Half the time the hunger will be gone in a few minutes.



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