Fat: Burning | Foods | Healthy | Weight Loss | Diet

Fat Burning Foods

There are fat-burning foods that can actually increase the number of fat calories your body burns each day. These are known as free foods and are generally low in calories. In fact, some of these foods are so low in calories that your body burns more calories metabolizing them than the total number of calories in the food itself.

Although fat-burning foods are important for anyone who wants to lose weight, they are vital for those who find it hard to lose weight due to genetics or metabolic factors. A study on identical twins overfed for 100 days showed that while one set of twins gained 29 pounds, the other gained only 13, despite the same calorie intake.

Types of Fat

There are two types of fat: "good fat" and "bad fat." Technically, fats can be broken down into four types: monounsaturated, polyunsaturated, saturated, and trans fats, but these can still be classified as good or bad fats.

Monounsaturated (Good Fats)

Monounsaturated fats are considered good fats, helping to reduce cholesterol, triglycerides, and blood pressure while also helping to control diabetes. These fats are found in olive oil, peanut oil, cashews, canola oil, hazelnuts, peanuts, macadamia nuts, pistachios, and chicken fat.

Polyunsaturated (Good Fats) - Omega 3 and Omega 6

Polyunsaturated fats, including omega-3 and omega-6, reduce triglycerides, inflammation, and tumor growth, and they improve immune function and heart health. Omega-3 is found in foods like canola oil, walnuts, flaxseeds, hempseeds, salmon, mackerel, trout, tuna, sardines, and herring. Omega-6 is found in safflower oil, sunflower oil, sesame oil, nuts, and beans.

Saturated (Bad Fats)

Saturated fats raise cholesterol and increase the risk of heart disease and stroke. These fats are found in foods such as meat, whole milk, cheese, butter, and coconut oil. Reducing saturated fats by choosing fat-free dairy products is a healthy choice.

Trans Fats (Bad Fats)

Trans fats raise bad cholesterol (LDL) and lower good cholesterol (HDL), increasing the risk of heart disease and stroke. These fats are found in foods like crackers, cookies, cakes, margarine, and hydrogenated oils used during cooking.

Omega-3 Fish Oil and Weight Loss

A recent study published in the International Journal of Obesity showed that supplementing the diet with omega-3 fish oil can increase the number of fat calories burned daily. One group in the study consumed omega-3 fish oil, while another consumed other oils like butter, olive oil, and sunflower oil.

The fish oil group consumed 1.8 grams of omega-3 fatty acids per day and burned about 1.1 milligrams of fat per kilogram per minute—approximately 26% more than the group not consuming fish oil. Lower insulin levels in the fish oil group allowed more fat to be used for energy.

Conclusion

While it's always best to get nutrients from a balanced diet, omega-3 fish oil supplements can help promote weight loss and improve overall health. Due to concerns about pollution in fish, supplements are a safer alternative to consuming large quantities of fish daily.