The quest for weight loss is not just about strict diets. Nature, if it doesn’t offer us an infallible metabolism, can help us with allies: natural fat burners.

These foods can act on our metabolism in three distinct ways that we will detail in this article, but also provide you with a list of 10 foods that can be considered as helping to burn fat.

Quick reminder of what a fat burner is

Natural fat burners are foods or plants that naturally promote fat burning by stimulating metabolism or regulating appetite.

[Insert here widget: Alert/Box] Type: Danger/Warning. Content: No food compensates for poor lifestyle habits. A comprehensive approach is necessary (diet + exercise).

How do natural fat burners work in our body?

Natural fat burners primarily act through three distinct biological mechanisms that complement each other perfectly. Either through thermogenesis, appetite suppression, or metabolism stimulation (sometimes even with multiple associated effects). These foods create an environment conducive to burning stored fat.

First effect: Thermogenesis

What is thermogenesis? Well, it’s the production of heat by your body, and it requires energy! This effect has happened to us when we’ve misjudged a slightly spicy food.

When you consume thermogenic foods (like Cayenne pepper or ginger), your body increases its internal temperature, forcing it to consume energy to produce this additional heat. You got it, it’s what happens when you put a little too much spicy oil on your pizza (healthy, of course).

Second effect: Appetite suppression

We know that for some people, managing appetite can be complex. Natural appetite suppressant foods primarily act on leptin and ghrelin (the hormones that regulate your feeling of hunger). For example, the fiber in some foods like oat bran slows gastric emptying, allowing you to last longer between meals. An appetite suppressant is not a fat burner in itself, but it prevents you from consuming too many calories.

Third effect: Metabolism stimulation

The last mechanism, but not the least, concerns the acceleration of your basal metabolism. Some compounds, like the caffeine in green tea or the guaranine in guarana, increase your energy expenditure even at rest.

A combination of these three compounds can therefore create an effective synergy.

Which spices and condiments can help us burn fat?

Fat-burning spices and condiments primarily act through their powerful thermogenic effect, which naturally increases body temperature. Ginger, Cayenne pepper, cinnamon, and black pepper are the most effective, especially when combined in our daily recipes.

Ginger

Ginger is a real treasure for your metabolism! (We have included it at 250mg in our Fat Burner). It activates thermogenesis and stimulates the production of leptin, this hormone that also regulates your satiety.

Consumption: you can easily incorporate it into your dishes or consume it as an infusion.

Cayenne pepper

A key element for naturally burning fat, Cayenne pepper (present at 80mg in our formula) contains capsaicin, which triggers an impressive thermogenic reaction (the spicy oil on the healthy pizza, remember?).

During our research on studies proving its effectiveness, we also discovered scientific publications highlighting benefits for improving insulin sensitivity and blood sugar regulation, as well as a slight improvement in physical performance.

Cinnamon

Cinnamon is particularly interesting for its ability to stabilize blood sugar levels. We especially recommend it to our clients who tend to indulge in sweets, as it helps limit insulin spikes responsible for fat storage.

Consumption: Cinnamon pairs very well with two foods you will see later, apple and coffee.

Black pepper

Black pepper (which we have dosed at 5mg in our Fat Burner) plays a more subtle but equally important role: it increases the bioavailability of other nutrients. It will amplify the positive effect of other foods.

After spices, let’s move on to drinks that can boost your metabolism

Which drinks can help us burn fat?

Natural fat-burning drinks are particularly effective because they combine hydration and metabolism stimulation. Green tea, mate, coffee, and lemon water make up the winning quartet to optimize your fat loss throughout the day.

Green tea

Green tea (incorporated at 150mg in our Fat Burner) is our team’s favorite drink for its richness in catechins, those powerful antioxidants that boost metabolism.

In the morning, at breakfast after a glass of squeezed lemon and a dose of shilajit resin!

Mate

This traditional South American drink (which we have dosed at 250mg in our formula) is a real boost for your metabolism. With its unique composition of theobromine and caffeine, mate will help you maintain your energy while promoting fat burning.

Coffee

Coffee fan? Good news! With its caffeine content, it naturally stimulates lipolysis (the breakdown of fats). To get the most out of it, limit your daily consumption and avoid drinking it after 4 p.m.

Lemon water

Simple but effective, lemon water helps cleanse your body, improve your acid-base balance, and regulate your blood sugar from the moment you wake up. A warm glass in the morning on an empty stomach is ideal, but you can also drink it throughout the day.

Be careful, a few drops of lemon won’t make a real difference. It is necessary to squeeze 1 to 2 lemons to reap the benefits.

Now let’s discover which fruits and vegetables can complement this strategy…

Which fruits and vegetables accelerate fat burning?

Fat-burning fruits and vegetables stand out for their low calorie content and richness in fiber and essential nutrients. Grapefruit, green vegetables, and pineapple are particularly effective in activating metabolism and promoting satiety.

Citrus fruits

Grapefruit and lemon are allies for fat loss. Grapefruit contains naringin (present at 100mg in our Fat Burner), a flavonoid that helps maintain stable insulin levels and promotes fat burning.
That’s not all, naringin is said to have potential antioxidant, anti-inflammatory, and cardioprotective properties.

Guarana

Originating from the Amazon, this plant contains guaranine, a more potent and longer-lasting derivative of caffeine. (We have included it at 190mg in our Fat Burner).

Its actions:

• Significantly stimulates thermogenesis.
• Also plays a key role in activating AMPK, an essential enzyme in metabolism regulation.
• Helps regulate appetite and provides a welcome energy boost before training.

Pineapple

We are going to debunk a myth. Contrary to popular belief, pineapple does not melt fat, but it contains bromelain, an enzyme that aids in protein digestion (and proteins in bodybuilding are daily) and helps reduce inflammation.

Apple

Rich in pectin, apple is your best friend for managing cravings, especially during a calorie deficit. Consuming it before meals naturally reduces portions thanks to its powerful satiating effect.

Green vegetables

Spinach, broccoli, and cauliflower are must-haves in your diet. Their richness in fiber and low-calorie density make them perfect foods not to lose fat, but at least to avoid gaining it!

Our advice: include at least two servings of green vegetables in each main meal.

Coach’s tip: Prepare your vegetables steamed or in a wok with a bit of ginger and Cayenne pepper to maximize their fat-burning effects!

Finally, we will talk about two superfoods that also have their place in this ranking

Superfoods and their fat-burning effect

Some superfoods like spirulina represent a separate category in natural fat burners due to their exceptional nutritional density.

These microalgae are particularly effective in stimulating metabolism while preserving muscle mass, an aspect we seek when we practice bodybuilding regularly.

Spirulina

With more than 50% pure protein, spirulina is the ally of athletes if you are doing cutting cycles. Its phenylalanine content acts as a natural appetite suppressant, while its proteins increase thermogenesis. (Take it in the morning or before training to maximize its effects)
Studies generally recommend dosages of 4 to 10 g.

And what about fat-burning dietary supplements?

If you are looking to maximize the effects of these natural fat burners, or if you can incorporate them into your daily routine, you also have the option of fat burners that contain several natural elements.

Our Fat Burner, for example, combines the best natural ingredients mentioned in this article (like green tea, ginger, Cayenne pepper, and grapefruit) with powerful molecules like L-carnitine (1000mg) and L-tyrosine (500mg).

The advantage? You benefit from the thermogenic and appetite-suppressing properties of natural ingredients, reinforced by compounds that optimize the transport of fatty acids to the mitochondria and stimulate your metabolism.

All in a precise dosage and synergistic formula, much more convenient than having to juggle different foods and drinks throughout the day.

Scientific publications on natural fat burners and weight loss

• “Implications of serotonergic pathways in gastric dysmotility induced by fat-burning nutritional supplements in mice” (Study on the mechanisms of action of fat burners) DOI: 10.1016/j.crphar.2021.100018
• “Multi-ingredient, caffeine-containing dietary supplements: history, safety, and efficacy” (Review of fat-burning supplements and their safety) DOI: 10.1016/j.clinthera.2015.01.002
• “Dietary factors promoting the development and thermogenesis of brown and beige fat” (Analysis of foods activating thermogenesis) DOI: 10.3945/an.116.014332
• “Green tea stimulates energy expenditure and fat oxidation” (Research on the thermogenic effect of green tea) DOI: 10.1038/sj.ijo.0802937
• “Serotonin as a novel therapeutic target for diabetes and obesity” (Study on the role of serotonin in metabolism) DOI: 10.4093/dmj.2016.40.2.89

Scientific publications on natural fat burners

• “A critical review on the role of diet and nutrition in energy balance” (In-depth study on the impact of foods on energy expenditure) DOI: 10.3390/nu12041161
• “The effects of green coffee on weight loss: a systematic review and meta-analysis of randomized controlled trials” (Analysis of the effects of green coffee on obesity) DOI: 10.1016/j.phymed.2019.153018
• “The anti-obesity effects of green tea in humans: intervention studies and basic molecular mechanisms” (Research on the effectiveness of green tea) DOI: 10.1038/ejcn.2014.143
• “Capsaicin and capsiate as potential agents for the treatment of obesity: a meta-analysis of human studies” (Study on the effects of peppers) DOI: 10.1080/10408398.2018.1481822
• “Effects of spirulina supplementation on obesity: a systematic review and meta-analysis of randomized clinical trials” (Analysis of the effects of spirulina) DOI: 10.1016/j.ctim.2019.102211