Boosting the metabolic rate will help you to lose excess body fat. However, most of the body fat supplements in the market are ineffective, unsafe, or both. Fortunately, there are several natural fat fighter by it works to burn calories from the food. It also enhances the metabolism rate and promotes fat loss. Below are some of those fats fighting food items available and accessible in the market.

• Fatty fish

Fatty fish is incredibly delicious and good for you. Herring, sardines, oily fish, salmon, and mackerel contain omega-three fatty acids that can decrease inflammation and the risk of heart diseases. Omega 3 fatty acids also help to reduce body fat. Fish is also a high source of the standard protein. Protein digestion leads to greater fullness and enhances the metabolic rate significantly more than digesting the carbohydrates or fat. To boost the loss of fat and protecting heart health, including at least 100 grams of fatty fish in the diet.

• Coffee

Coffee is an outstanding source of caffeine that enhances the mood and improves physical and mental performance. According to some research, caffeine enhances the body’s metabolic rate by 3 to 12%, based on the individual response and the amount consumed. You can consume 100 to 400 mg of coffee every day with no potential side effects like insomnia or anxiousness.

• Coconut oil

Coconut oil is full of health benefits. It increases the HDL or the good cholesterol and decreases the triglycerides to help you lose weight. The fat present in the coconut oil is MCT which includes fat burning and appetite suppressing properties. However, some studies indicate the metabolism improving effects might decrease over time. Since coconut oil includes a high boiling point, it is perfect for high heat cooking recipes. Consumption of up to two tablespoons of coconut oil daily will help to maximize fat burning.

• Whey Protein

Whey protein promotes muscle growth when you combine it with exercise and might preserve the muscle while losing weight. Whey protein is highly efficient in suppressing the appetite than the other sources of protein. It also stimulates the fullness hormone release like GLP1 and PYY. Moreover, whey protein boosts fat burning and promotes weight loss in lean people and those who are obese or overweight. A protein shake of whey is a quick snack or meal option that will promote fat loss and help to enhance body composition.

• Green Tea

Green tea helps to reduce the risk of heart diseases. Green tea is a great source of EGCG (Epigallocatechin Gallate), which is an antioxidant promoting fat burning and belly fat loss. Drinking 4 to 5 cups of green tea will offer different health benefits, including a high-calorie burn amount.

• Apple cider vinegar

Apple cider vinegar reduces the appetite and lowers the insulin level and blood sugar in people with diabetes. The primary component of the acetic acid enhances fat burning and reduces belly fat storage in several studies. Start with one teaspoon of diluted apple cider vinegar per day and gradually increase it up to 1 to 2 tablespoons every day to minimize the potential digestive discomfort.

• Olive oil

Olive oil can lower triglycerides, enhance HDL Cholesterol and stimulate the GLP 1 release, which is a hormone for keeping you full. Olive oil also promotes the loss of fat and boosts the metabolic rate. You can use a drizzle of two tablespoons of olive oil into your cooked food or salad.

• Oolong Tea

Oolong tea is perceived as pressing less than green tea and includes many health benefits due to contents like catechins and caffeine. The healthy combination of caffeine and catechins in tea enhances the calorie-burning of at least 102 calories every day. Drinking oolong tea will increase the metabolic rate and promote weight loss. According to another study, oolong tea increases the burning of calories almost twice as green tea.