5 foods to reduce body fat

Boosting your metabolic rate can help you lose body fat. Different foods go through different metabolic pathways in your body. They have vastly different effects on your hunger, hormones and the number of calories you burn.

However, most fat burning supplements are either unsafe, ineffective or can be both.

Fortunately several natural foods and beverages have been shown to increase your metabolism and promote fat loss.

●Coffee - Coffee is one of the most popular beverages worldwide. It's a great source of caffeine, which can enhance mood and improve mental and physical performance.

Moreover, it can help you burn fat.

In a small study including 9 people, those who took caffeine an hour before exercise, burned nearly twice as much as fat were able to exercise 17% longer than the non caffeine group.

In one study, people took 100mg of caffeine every two hours for 12 hours. Lean adults burned an average of 150 extra calories and formerly obese adults 79 extra calories during the study time period.

To get the fat burning benefits of caffeine without the potential side effects, such as anxiousness or insomnia, aim for 100-400mg per day. This is the amount found in about 1-4 cups of coffee, depending on its strength.

● Boiled potatoes - Potatoes have several properties that make them a perfect food both for weight loss and optimal health.

They contain an incredibly diverse range of nutrients, a little bit of almost you need.

There have even been accounts of people living on nothing but potatoes alone for extended periods of time.

They are particularly high on potassium, a nutrient that most people don't get enough of and that plays an important role in blood pressure control.

On a scale called the Satiety Index, which measures how filling different foods are, white, boiled potatoes scored the highest of all the food tested.

What this means is that by eating white, boiled potatoes, you will naturally feel full and eat less of other foods.

If you allow potatoes to cool for a while after boiling, they will form high amounts of resistant starch, a fibre like substance that has been shown to have various health benefits, including weight loss.

Sweet potatoes, turnips and other root vegetables are also excellent.

● Dark chocolate - Louisiana State University researchers found that gut microbes in our stomach ferment chocolate and boost our body's production of gut healthy polyphenolic compounds, including butyrate, a fatty acid that encourages the body to burn fat as fuel and turns off genes linked to inflammation.

Add fruits to the chocolate to boost fermentation and the release of the compounds.

Make sure you go with chocolate that has the cacao content of 70% or above. These have the highest concentrations of antioxidant polyphenols.

● Almonds - According handful of almonds packs a serious fat burning punch.

One international journal obesity and related metabolic disorders study of overweight adults found that eating about a quarter cup of almonds for 6 months led to a 62% greater reduction in weight and BMI, thanks to a compound that limits the fat absorbed by the body.

And eating just 1.5 ounces of almonds daily led to a reduction in belly fat, a 2015 study published in the Journal of American Heart Association showed.

For added effect, eat almonds before working out.

The amino acid L-arginine can help you burn more fat while building muscle.

● Lemon water - One of the most under appreciated magic fat burning elixirs is water.

The more water you drink, the fuller you will feel, the easier it is to cut back on unnecessary calories.

That is an essential element of weight and fats loss.

Water is necessary to keep your metabolism functioning optimally. For even more a kick, add a lemon to your glass.

D-limonene, and antioxidant in lemon peel, hassle been shown to have a therapeutic effect on metabolic disorders in mice with high fat diet induced obesity.