An important aspect of weight loss involves making wise food choices to burn excess calories. Incorporating foods in the diet that act as natural fat burners can aid weight loss by either tweaking one’s metabolism or making them feel satiated, thereby preventing further food intake, say experts.
Delhi-based nutritionist Ishi Khosla explains that besides exercising, a diet rich in nutrients and low in calories is best suited for losing weight. “Simply reducing the calories and fat may not be enough,” she adds.
According to Delhi-based dietitian Avni Kaul, while natural fat burners help in weight loss through various mechanisms, consulting a dietitian to figure out what works best for you is a good idea.
According to these experts, some natural fat burners that can be incorporated into the diet include:
1. Turmeric
Turmeric contains an active compound called curcumin, which has anti-inflammatory properties that can aid in weight management, says Kaul. “The anti-inflammatory effects of curcumin may support weight loss by reducing inflammation in the fat tissues,” she adds. Turmeric can be added to curries, smoothies or even milk. Pairing it with black pepper can enhance its absorption.
2. Lentils and legumes
Lentils and legumes like green gram, red kidney beans, yellow gram, black-eyed peas and pinto beans are rich sources of protein, fibre and complex carbohydrates. “Lentils and beans help keep you full for a longer period, stabilise blood sugar levels and provide essential nutrients while being low in fat, thereby preventing overeating and aiding weight loss,” explains Kaul.
Bengaluru-based diabetologist Dr Ashwitha Shruti Dass says, “They don’t cause a spike in blood sugar levels and aid weight loss when consumed on a regular basis.”
Lentils and legumes can be added to soups or salads. Mixing them with spices and vegetables can enhance their flavour and the overall nutritional value.
3. Foods rich in omega-3 fatty acid
According to Khosla, omega-3 fatty acids — found in food items like oily fish (like salmon, mackerel and herring), flaxseeds and walnuts — have a significant impact on body weight and satiety. “Several clinical studies have reported that eating fish or other sources of such fats can play a significant role in weight loss and overall health by aiding satiety and improving insulin sensitivity,” she says.
Walnuts or flaxseeds can be consumed whole or blended with smoothies and shakes. In addition, baking or cooking fish with spices and a little oil can help fill one up on protein.
4. Cinnamon
Kaul says cinnamon can help regulate blood sugar levels and curb food cravings. “This aromatic spice also boosts metabolism and helps in digestion, making it a valuable addition to a weight-loss diet,” she adds. Cinnamon is also known to have antioxidant and anti-inflammatory properties, which have been shown to impact weight loss in the long run.
It is best to sprinkle cinnamon on oatmeal, yoghurt or fruit for a delightful flavour boost. However, it can also be added to coffee or tea.
5. Green tea
Green tea, which is filled with antioxidants, has been linked with weight loss and increased fat burning. It contains catechins, a group of plant-based phytochemicals that enhance metabolism and increase fat oxidation, says Kaul. Khosla explains that catechin flavonoids have been shown to increase fat oxidation and calorie burning by inhibiting the enzyme that breaks down catecholamine hormones (hormones that initiate fat-burning in tissues and active muscles). Dr Dass says green tea is a good replacement for other beverages and can be consumed without sugar to aid weight loss.
Green tea can be brewed by steeping tea bags or loose leaves in hot water for a few minutes. A squeeze of lemon can be added for freshness.
6. Whole grains
Kaul suggests incorporating whole grains such as brown rice, quinoa and whole wheat bread in your meals, which are good sources of fibre and complex carbohydrates. “These foods digest slowly and help one feel full for a long time, thereby supporting weight management,” she explains.
While whole grains can be incorporated into meals as a base, they can also be consumed as a side dish or salad for added nutrition.
7. Papaya
Papaya is a well-known fat burner and is one of the best tropical fruits for weight loss, says Kaul. “Besides being low in calories and high in fibre, papaya contains an enzyme called papain that aids digestion, thereby helping weight loss,” she adds. It also provides essential vitamins and minerals, making it a healthy choice for overall well-being. “Papaya, a wholesome fruit filled with nutrients, can be a good replacement for calorie-filled snacks,” suggests Dr Dass.
Papayas can either be consumed raw or added to a colourful fruit salad. Blending it with smoothies or adding it to salsas and chutneys can also provide a burst of tropical flavour.
