Are there any fat burners in the daily diet?
The quest for weight loss is not just about drastic diets. Nature may not be able to provide us with an ironclad metabolism, but it can help us with allies: natural fat burners.
These foods can act on our metabolism in three distinct ways, which we'll detail in this article, but we'll also give you a list of 10 foods that can be considered to help burn fat.
- Green tea/Matcha Rich in catechins and caffeine, it boosts metabolism and increases energy expenditure.
- Cayenne pepper Capsaicin increases thermogenesis and helps burn fat more efficiently.
- Ginger Activates the metabolism and acts on the satiety hormone (leptin).
- Café Caffeine: Caffeine naturally stimulates lipolysis and increases energy.
- Citrus fruit (lemon/grapefruit) Rich in naringin, which helps to burn fat.
- Apple : Natural appetite suppressant thanks to its high pectin content.
- Cinnamon Regulates blood sugar levels and stimulates thermogenesis.
- Spirulina Protein-rich superfoods with an appetite-suppressant effect.
- Guarana Contains guaranine (similar to caffeine) which boosts metabolism.
- Fat Burner (Complement) Combines several natural active ingredients like our DIX fat burner.
A quick reminder of what a fat burner is
The natural fat burners are foods or plants that naturally promote fat burning by stimulating the metabolism or regulating the appetite.
How do natural fat burners work in our bodies?
The natural fat burners will act primarily through three distinct biological mechanisms that complement each other perfectly. Either through thermogenesis, or with the appetite suppressant effect, or finally by stimulating the metabolism (sometimes even with several associated effects). These foods will create a favourable environment for burning stored fat.
First effect: Thermogenesis
What is thermogenesis? Well, it's the production of heat by your body, and it requires energy! We've all experienced this effect when we've eaten the wrong amount of a strong food.
When you eat thermogenic foods (like cayenne pepper or ginger) your body increases its internal temperature, which forces it to consume energy to produce the extra heat. You've got it, this is what happens when you put a little too much chilli oil on your pizza (healthy of course).
Second effect: Appetite suppressant
We know that for some people, appetite management can be complex. Visit natural appetite suppressants act mainly on leptin and ghrelin (the hormones that regulate your sense of hunger). For example, the fibre in certain foods such as oat bran slows down gastric emptying, allowing you to go longer between meals. An appetite suppressant is not a fat burner in itself, but it prevents you from taking in too many calories.
Third effect: Stimulation of the metabolism
The last but not least mechanism is the acceleration of your basal metabolic rate. Certain compounds, such as the caffeine in green tea or the guaranine in guarana, increase your energy expenditure even when you're at rest.
A combination of these three compounds can therefore create an effective synergy.
Which spices and seasonings can help us burn fat?
The fat-burning spices and condiments act primarily through their powerful thermogenic effect, which naturally raises 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 250mg in our Fat Burner).. It activates thermogenesis and stimulates the production of leptin, this hormone which also regulates your satiety.
Consumption: you can easily incorporate it into your dishes or use it as an infusion.
Cayenne pepper
A key element for burn fat naturallyCayenne pepper (present at 80mg in our formula) contains capsaicin, which triggers an impressive thermogenic reaction (the hot oil in healthy pizza, remember?).
During our research into the studies proving its effectiveness. We also discovered scientific publications highlighting benefits in terms of improved insulin sensitivity and blood sugar regulation, as well as a slight improvement in physical performance.
Cinnamon
Cinnamon is particularly interesting for its ability to stabilise blood sugar levels. We particularly recommend it to our customers who have a tendency to indulge in sweets, as it helps to limit the insulin spikes responsible for fat storage.
What to eat: Cinnamon goes very well with two foods you'll see later, apples 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 amplifies 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?
The natural fat-burning drinks are particularly effective because they combine hydration with metabolic stimulation. Green tea, mate, coffee and lemon water are the winning quartet for optimising fat loss throughout the day.
Green tea
Green tea (incorporated at 150mg in our Fat Burner) is our favourite team drink for its high content of catechins, powerful metabolism-boosting antioxidants.
In the morning, at breakfast, after a glass of squeezed lemon and a dose of shilajit resin!
Maté
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 levels while promoting fat burning.
Coffee
Are you a 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 intake and avoid drinking it after 4pm.
Lemon water
Simple but effective, lemon water helps to cleanse your body, improve your acid-base balance and regulate your blood sugar levels 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.
Just a few drops of lemon will not make a real difference. You need to squeeze 1 to 2 lemons to reap the benefits.
Now let's find out which fruit and vegetables can complement this strategy...
Which fruit and vegetables burn fat faster?
The fat-burning fruit and vegetables are low in calories and high in fibre and essential nutrients. Grapefruit, green vegetables and pineapple are particularly effective in stimulating the metabolism and promoting satiety.
Citrus fruit
Grapefruit and lemon are an ally in fat loss. Grapefruit contains naringin (present at 100mg in our Fat Burner)a flavonoid that helps maintain stable insulin levels and promotes fat burning.
Not only that, naringin is said to have potential antioxidant, anti-inflammatory and cardioprotective properties.
Guarana
Native to the Amazon, this plant contains guaranine, a more powerful derivative of caffeine with a longer-lasting effect. (We have included 190mg of it in our Fat Burner)..
Its actions:
- Significantly stimulates thermogenesis.
- It also plays a key role in activating AMPK, an enzyme essential for regulating metabolism.
- Helps regulate appetite and provides a welcome energy boost before training.
Pineapple
We're going to debunk a myth. Contrary to popular belief, pineapple does not melt fat.but it contains bromelain, an enzyme that facilitates the digestion of proteins (and protein is a daily part of bodybuilding) and helps reduce inflammation.
The apple
Rich in pectin, apples are your best friend when it comes to managing cravings, especially during periods of calorie deficit. By eating them before meals, you can naturally reduce your portions thanks to their powerful satiating effect.
Green vegetables
Spinach, broccoli and cauliflower are must-haves in your diet. Their high fibre content and low calorie density make them the perfect foods for not losing fat, but at least avoiding gaining it!
Our advice: include at least two portions of green vegetables with each main meal.
Coach's tip: Prepare your vegetables in a steamer or wok with a little ginger and cayenne pepper to maximise their fat-burning effects!
Finally, we're going to tell you about two superfoods that also deserve a place in this ranking
Superfoods and their fat-burning properties
Certain superfoods Spirulina is in a class of its own when it comes to natural fat burners, thanks to its exceptional nutritional density.
These micro-algae are particularly effective in stimulating the metabolism while preserving muscle mass, an aspect we look for when we train regularly.
Spirulina
With more than 50% of pure protein, spirulina is a sportsman's ally if you're going through a weight loss cycle. Its phenylalanine content acts as a natural appetite suppressant, while its proteins increase thermogenesis. (Take it in the morning or before training to maximise its effects)
Studies generally recommend doses of 4 to 10 g.
And what about fat-burning food supplements?
If you want to maximise the effects of these natural fat burnersIf you don't know how to use fat burners, or if you can combine them in your daily routine, you also have the solution of fat burners which contain several natural elements.
Our Fat Burner, for example, combines the best natural ingredients mentioned in this article (such as green tea, ginger, cayenne pepper and grapefruit) with powerful molecules such as L-carnitine (1000mg) and L-tyrosine (500mg).
The advantage? You benefit from the thermogenic and appetite-suppressant properties of natural ingredients, reinforced by compounds that optimise the transport of fatty acids to the mitochondria and stimulate your metabolism.
All in a precise dosage and synergistic formula, much more practical than having to juggle different foods and drinks throughout the day.
Scientific publications on natural fat burners and weight loss
https://pubmed.ncbi.nlm.nih.gov/36513480/
https://pubmed.ncbi.nlm.nih.gov/34154603/
https://pubmed.ncbi.nlm.nih.gov/19056576/
https://pubmed.ncbi.nlm.nih.gov/23442518/
- "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 food supplements: history, safety and efficacy". (Review of fat-burning supplements and their safety) DOI: 10.1016/j.clinthera.2015.01.002
- "Dietary factors favouring the development and thermogenesis of brown and beige fats". (Analysis of foods that activate thermogenesis) DOI: 10.3945/an.116.014332
- "Green tea stimulates energy expenditure and fat oxidation". (Research into the thermogenic effect of green tea) DOI: 10.1038/sj.ijo.0802937
- "Serotonin as a new 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 of the role of food and nutrition in the energy balance". (In-depth study of the impact of food on energy expenditure) DOI: 10.3390/nu12041161
- "The effects of green coffee on weight loss: a systematic review and meta-analysis of randomised 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 into 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 chillies) DOI: 10.1080/10408398.2018.1481822
- "Effects of spirulina supplementation on obesity: a systematic review and meta-analysis of randomised clinical trials". (Analysis of the effects of spirulina) DOI: 10.1016/j.ctim.2019.102211