Fat burners can be invaluable when it comes to losing weight or boosting muscle tone. But did you know that, in addition to dietary supplements, there are natural fat burners in the diet? We've listed 6 that you can incorporate into your daily meals to help you sculpt your body according to your goals.
What is a fat burner?
A fat burner - also known as a fat burner - is a dietary supplement or foodstuff whose function is to promote the breakdown and elimination of body fat, in order to boost your daily energy expenditure and lose weight.
Don't think it's a magic pill! Fat burners can help accentuate muscle definition and refine the silhouette, but they are not miraculous.
How do fat burners work?
The aim of fat burners is to stimulate lipolysis: the mechanism by which lipids are converted into fatty acids. Nevertheless, there are several mechanisms of action leading to this increase in fat breakdown. There are two main ones:
- lipotropic action: these are molecules which can bind to lipid cells, preventing fat storage. These burners therefore work upstream of the arrival of lipids.
- thermogenic action: these are the best-known natural fat burners and supplements. They work by increasing thermogenesis, i.e. body temperature. The result? Your metabolism speeds up, the body burns more calories and draws on reserves to keep up the pace... including fat reserves. What's more, certain catecholamines secreted during thermogenesis promote lipolysis. The best-known natural fat burner in this category? Caffeine!
The category of fat burners often includes appetite suppressants and diuretics. While they do have an effect on water retention, body appearance and hunger, they do not have a fat-burning effect in the strict sense of the term.
Top 6 best fat-burning foods for a natural action
These 6 foods or food categories are natural fat burners that you should be incorporating into your diet without delay:
As well as bringing sunshine to the plate, eggplant is a naturally fat-burning ingredient rich in water (over 90% of its weight!). In fact, it acts as a sponge, capturing fats. It traps them and encourages their elimination. What's more? It's low in calories!
Its action is due to its high content of pectins, a soluble fiber. Eat it baked or steamed to reap its benefits!
We could also include coffee, but also guarana, cola nuts or any other food rich in caffeine. But green tea combines a number of active ingredients, giving it a special place among fat burners.
Caffeine - known as theine - is a stimulant that promotes thermogenesis, and therefore lipolysis. At the same time, green tea contains catechin, which helps reduce water retention.
Oat bran is a good student, and wears many hats. It's a fat-burning food thanks to its high soluble fiber content, which traps fat and eliminates it during digestion, but that's not all. It is also renowned for its powerful appetite-suppressant effect, thanks to the fiber it also contains.
It's common knowledge that apples are appetite suppressants. But its natural fat-burning properties are often overlooked. Rich in pectin, it also traps fat during digestion.
In cakes, as in certain sweet and savoury meals, cinnamon is a concentrate of flavour. In addition to its purported role in blood sugar control, it promotes thermogenesis and lipid elimination.
The natural fat-burning benefits of chili come from its concentration of capsaicin. In addition to its pungent properties, this molecule increases the body's thermogenesis and fat elimination. And yes, we're all familiar with the person who can't stand spicy food and turns red and sweaty at the first bite!
Why add fat-burning foods to your meals?
If you're just gaining weight or don't want to lose weight, the question is pointless and you don't particularly need natural fat burners.
Nevertheless, adding them to your diet can serve several purposes:
- during weight loss, in conjunction with a suitable diet;
- or to give you a boost during muscle lean periods to accentuate the definition of your muscles.
What foods should you avoid if you want to burn fat?
Should you avoid all sources of fat if you want to lose weight and burn fat? NO!
Lipids are an essential macronutrient for the body, and it is essential to provide them on a daily basis. But not just any old way!
Encourage a high proportion of unsaturated fatty acids, with particular emphasis on omega-3s, which are generally under-consumed. Turn to oily fish (salmon, mackerel), a variety of vegetable oils (walnuts and rapeseed for omega-3s, olive oil for omega-9s) and oilseeds and their fruits (avocado).
On the other hand, limit the trans-fatty acids in industrial products and too many saturated fatty acids, which are the enemy of weight loss.
Are natural fat burners enough for weight loss?
Natural fat burners and supplements are not miraculous. Without an appropriate diet and regular physical activity, they won't help you enough. Your entire lifestyle needs to be adapted to your goals.
If in doubt, contact a nutrition professional who will be able to guide you through the issues at hand.