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It’s happened to plenty of strength athletes. You’re scrolling your social media feed and come across posts listing out foods that burn fat — read: green tea and and apple cider vinegar — promising to shed fat from your frame just by eating or drinking them. And yet, there is a chasm of scientific difference between foods that...
The post Are There Foods That Burn Fat? The Science Behind the Weight Loss Claim appeared first on BarBend.
It’s happened to plenty of strength athletes. You’re scrolling your social media feed and come across posts listing out foods that burn fat — read: green tea and and apple cider vinegar — promising to shed fat from your frame just by eating or drinking them.
And yet, there is a chasm of scientific difference between foods that may boost metabolism and foods that literally burn fat. Spoiler alert: foods don’t do that. Here, you’ll get the skinny on off-touted fat-burning foods before you try eating or drinking certain things in the (false) hope of experiencing rapid weight loss.
Credit: Chatham172 / Shutterstock
Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.
Meet Our Expert
Teisha Douglass is a dietitian at Duke University Hospital, an adjunct instructor at the Gillings School of Public Health at the University of North Carolina, and a guest lecturer at North Carolina A&T University. She is also a registered dietitian, a certified nutrition support clinician, and an international board-certified lactation consultant. Teisha is a graduate of Northwestern University, and earned a Master of Public Health degree from the University of North Carolina.
Can Food Burn Fat?
No matter what claims a well-meaning nutritionist might make about a supposed superfood’s capabilities, there is no food you can consume that directly burns belly fat. The best fat-burning foods simply don’t exist.
This isn’t to say that there aren’t foods that boost metabolism, reduce cravings, and influence other factors that contribute to weight loss. However, incinerating body fat is not a task food can perform. Your weight gain, maintenance, or loss is certainly affected by your food choices — but not because fat is burned by food itself.
[Read More: 8 Natural Fat Burners]
“Eating one food item cannot ultimately lead to fat burning all by itself,” Douglass tells BarBend. “There is no magical food that accomplishes this…It is important to pay attention to your food if your goal is weight loss, but fat burning is more complicated and complex than consuming a product and watching fat melt away.”
What Makes a Food Good for Fat Loss?
The qualities that make a food good for fat loss can fall into several categories. General characteristics to look for include foods that increase your satiety, elevate your metabolic rate, and reduce blood sugar levels. (1) Of course, this also mandates that you keep your caloric intake at a low enough level to ensure sustainable weight loss.
[Read More: The 7 Best Fat Burners]
“The foods that would be helpful in promoting someone’s goals of weight loss would be foods that are healthy in a general sense, and that leave you feeling full and satiated, and will preserve your healthy tissue and muscle mass. This means you’re getting all of your essential macronutrients without the empty calories that are going to cause your body to store more fat.”
Foods to Eat on a Weight Loss Diet
If your goal is to reduce your body weight by eating healthy foods, consider beginning with a balanced macronutrient spread including a variety of micronutrients, and then tinker from there. This means starting off with an appropriate ratio of complex carbohydrates, healthy fats, and lean protein. (2)
To figure out what macronutrient ratio might suit your goals, check out BarBend’s macronutrient calculator.
Macronutrient Calculator
Imperial
Metric
Age
Sex
Male
Female
Height
Feet
Meters
Weight
Pounds
Kilograms
Goal
Fat Loss
Maintenance
Muscle Gain
Activity Level
Sedentary: little or no exercise
Moderate exercise 1-3 times/week
Moderate exercise 4-5 times/week
Daily moderate exercise or intense exercise 3-4 times/week
Intense exercise 6-7 times/week
Very intense exercise daily, or physical job
Adjust Protein
Minimum
Standard
High
Calculate
Total Calories: Per Day
Your Daily Macronutrients:
Recommended
Daily
Protein
(g)
Carbs
(g)
Fat
(g)
jQuery(document).ready(function($) {
var units_x;
units_x="EN";
$('.macros-calculator input[name="units"]').click(function() {
var units_v = $(this).val();
if (units_v == "SI") {
$('.macros-calculator input[name="height-tens"]').attr("placeholder", "Meters");
$('.macros-calculator input[name="height-units"]').attr("placeholder", "Centimeters");
$('.macros-calculator input[name="weight"]').attr("placeholder", "Kilograms");
$('.macros-calculator input[name="height-tens"]').val("");
$('.macros-calculator input[name="height-units"]').val("");
$('.macros-calculator input[name="weight"]').val("");
units_x="SI";
$("input[id=macros-meters]").prop("checked",true);
$("input[id=macros-kilos]").prop("checked",true);
}
else if (units_v == "EN") {
$('.macros-calculator input[name="height-tens"]').attr("placeholder", "Feet");
$('.macros-calculator input[name="height-units"]').attr("placeholder", "Inches");
$('.macros-calculator input[name="weight"]').attr("placeholder", "Pounds");
$('.macros-calculator input[name="height-tens"]').val("");
$('.macros-calculator input[name="height-units"]').val("");
$('.macros-calculator input[name="weight"]').val("");
units_x="EN";
$("input[id=macros-feet]").prop("checked",true);
$("input[id=macros-pounds]").prop("checked",true);
}
});
$('.macros-calculator input[name="height-system"]').click(function() {
var heightUnits = $(this).val();
if (heightUnits == "meters") {
$('.macros-calculator input[name="height-tens"]').attr("placeholder", "Meters");
$('.macros-calculator input[name="height-units"]').attr("placeholder", "Centimeters");
$('.macros-calculator input[name="height-tens"]').val("");
$('.macros-calculator input[name="height-units"]').val("");
}
else if (heightUnits == "feet") {
$('.macros-calculator input[name="height-tens"]').attr("placeholder", "Feet");
$('.macros-calculator input[name="height-units"]').attr("placeholder", "Inches");
$('.macros-calculator input[name="height-tens"]').val("");
$('.macros-calculator input[name="height-units"]').val("");
}
});
$('.macros-calculator input[name="weight-system"]').click(function() {
var weightUnits = $(this).val();
if (weightUnits == "kilos") {
$('.macros-calculator input[name="weight"]').attr("placeholder", "Kilograms");
$('.macros-calculator input[name="weight"]').val("");
}
else if (weightUnits == "pounds") {
$('.macros-calculator input[name="weight"]').attr("placeholder", "Pounds");
$('.macros-calculator input[name="weight"]').val("");
}
});
$('.macros-calculator .calc-submit').click(function() {
var pweight=0;
var height = 0;
var daily_cal=0;
var heightTens = parseInt($('.macros-calculator input[name="height-tens"]').val());
var heightUnits= parseInt($('.macros-calculator input[name="height-units"]').val());
var heightType = $('.macros-calculator input[name="height-system"]:checked').val();
var weight = parseInt($('.macros-calculator input[name="weight"]').val());
var weightType = $('.macros-calculator input[name="weight-system"]:checked').val();
var calories = 0;
var age = parseInt($('.macros-calculator input[name=age]').val());
var sex = $('.macros-calculator input[name=sex]:checked').val();
var job = $('.macros-calculator input[name=activity]:checked').val();
var goal = $('.macros-calculator input[name=goal]:checked').val();
var adprotein = $('.macros-calculator input[name=adprotein]:checked').val();
var carbs = 0;
var protons = 0;
var fats = 0;
if (isNaN(age) || isNaN(heightTens) || isNaN(weight)) {
$('.macros-calculator .calc-answer').show(0).html('Please enter values for all the fields.').addClass('bb_cal_error').one('webkitAnimationEnd mozAnimationEnd MSAnimationEnd oanimationend animationend', function() {
$(this).removeClass('bb_cal_error');
});
$('html, body').animate({scrollTop: $(".calc-header").offset().top-150}, 1000);
$('.bmr_calculator #cal_result').hide();
}
else {
if(isNaN(heightUnits)) {
heightUnits = 0;
}
if (units_x == "EN") {
height = ((heightTens * 30.48) + (heightUnits * 2.54));
}
else {
height = (heightTens * 100) + heightUnits;
}
if (units_x == "EN") {
pweight = weight;
weight = (weight * 0.453592);
}else{
pweight = weight*2.205;
}
if (sex == "M") {
calories = ((weight * 10) + (height * 6.25) - (age * 5) + 5);
daily_cal= Math.round(calories);
}
else {
calories = ((weight * 10) + (height * 6.25) - (age * 5) - 161);
daily_cal= Math.round(calories);
}
switch (job) {
case "a1":
calories = Math.round(calories * 1.2);
break;
case "a2":
calories = Math.round(calories * 1.375);
break;
case "a3":
calories = Math.round(calories * 1.466);
break;
case "a4":
calories = Math.round(calories * 1.55);
break;
case "a5":
calories = Math.round(calories * 1.725);
break;
case "a6":
calories = Math.round(calories * 1.9);
break;
}
switch (goal) {
case "fat-loss":
if (calories 2000) calories = Math.round(0.8 * calories);
// carbs = Math.round(0.40 * calories / 4);
// protons = Math.round(0.40 * calories / 4);
// fats = Math.round(0.20 * calories / 9);
fats = Math.round(pweight*0.3);
break;
case "maintenance":
// carbs = Math.round(0.45 * calories / 4);
// protons = Math.round(0.30 * calories / 4);
// fats = Math.round(0.25 * calories / 9);
fats = Math.round(pweight*0.4);
break;
case "gains":
calories += 200;
// carbs = Math.round(0.45 * calories / 4);
// protons = Math.round(0.30 * calories / 4);
// fats = Math.round(0.25 * calories / 9);
fats = Math.round(pweight*0.5);
break;
}
switch (adprotein) {
case "low":
protons = Math.round(pweight*0.72);
break;
case "normal":
protons = Math.round(pweight*1);
break;
case "high":
protons = Math.round(pweight*1.4);
break;
}
//Convert Fat and Protein to Calories
var pCalories= protons * 4;
var fCalories= fats*9;
var pfCalories = pCalories+fCalories;
carbs = Math.round((calories-pfCalories)/4);
$('.macros-calculator #cal_result').show();
$('.macros-calculator .macro_protein_rs').html(protons);
$('.macros-calculator .macro_carbs_rs').html(carbs);
$('.macros-calculator .macro_fat_rs').html(fats);
$('.macros-calculator .macro_cals_rs').html(calories);
$('html, body').animate({scrollTop: $(".macros-calculator #cal_result").offset().top-150}, 1000);
$('.macros-calculator .calc-answer').html('');
}
});
});
.bb_cal_error span{display:inline-block;}
#bb_cal_ui .calc-header {
border-bottom: 2px solid #8cc540;
padding: 5px 0 !important;
font-size: 36px;
font-weight: 700;
margin: 34px 0 30px 0px !important;
}
#cal_result .macrotable, #cal_result .macrotable td, #cal_result .macrotable tr, #cal_result .macrotable th{
border: 0px;
padding: 8px 2px;
}
#cal_result .macrotable td{
border-bottom: 1px solid #ccc;
}
#cal_result .macrotable th{
border-bottom: 2px solid #92c663;
}
.macro_result_align{text-align:center; font-weight:600;}
#bb_cal_ui {
box-shadow: 0px 0px 10px 0px rgba(0,0,0,0.09);
transition: background 0.3s, border 0.3s, border-radius 0.3s, box-shadow 0.3s;
margin: 0px;
padding: 18px 20px 20px 20px;
}
.calc-label span{display:none!important;}
div#bb_cal_ui .hidenow{
display:none;
}
div#bb_cal_ui .cals-and-macros-calculator h2.calc-header {
background: #232323;
border: solid 1px #232323;
border-bottom: none;
border-radius: 3px 0px;
color: #ffffff !important;
margin: 0 !important;
padding: 15px;
}
.cals-and-macros-calculator .calc-container {
border: solid 1px #cccccc;
border-top: solid 1px #ffffff;
border-radius: 0 3px;
padding: 10px;
}
.cals-and-macros-calculator .calc-subheader {
display: block;
font-family: ProximaNovaExCnSemiBold;
font-size: 20px;
font-size: 2rem;
margin-top: 10px;
text-transform: uppercase;
}
.cals-and-macros-calculator .calc-row {
margin-bottom: 5px;
}
div#bb_cal_ui .cals-and-macros-calculator input.calc-textbox {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 12px;
width: 100%;
}
div#bb_cal_ui .cals-and-macros-calculator input.calc-textbox-half {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 12px;
width: 49.5%;
}
div#bb_cal_ui input.calc-textbox-halfd, div#bb_cal_ui select.calc-textbox-halfd {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 4px 15px;
width: 48.5%!important;
font-weight: 500;
background: #fff;
color: #000;
font-size: 17px;
}
@media (max-width: 768px) {
div#bb_cal_ui input.calc-textbox-halfd, div#bb_cal_ui select.calc-textbox-halfd {
width: 100% !important;
}
.macros-calculator{margin:0px !important;}
#bb_cal_ui h3 {font-size: 20px;}
#bb_cal_ui .calc-header {
padding: 5px 0 !important;
font-size: 22px;
margin: 10px 0 25px 0px !important;
}
}
.cals-and-macros-calculator .calc-float-right {
float: right;
}
.cals-and-macros-calculator .calc-row input[type=radio] {
display: none;
}
.cals-and-macros-calculator .calc-row input[type=radio] + label span {
background: url('/images/bgsprite.png') no-repeat -75px -1250px;
cursor: pointer;
display: inline-block;
height: 23px;
margin: 2px 5px 5px 6px;
vertical-align: middle;
width: 21px;
}
.cals-and-macros-calculator .calc-row input[type=radio]:checked + label span {
background: url('/images/bgsprite.png') no-repeat -50px -1250px;
}
.cals-and-macros-calculator .calc-row input[type=radio]:checked + label {
background-color: #f4f4f4;
}
.cals-and-macros-calculator .calc-label {
border: solid 1px #5a5a5a;
border-radius: 3px;
cursor: pointer;
display: inline-block;
font-size: 14px;
font-size: 1.4rem;
font-weight: bold;
padding: 6px;
width: 100%;
}
.cals-and-macros-calculator .calc-label-small {
border: solid 1px #5a5a5a;
border-radius: 3px;
cursor: pointer;
display: inline-block;
font-size: 14px;
font-size: 1.4rem;
font-weight: bold;
padding: 6px;
width: 49.5%;
}
.cals-and-macros-calculator .calc-label:hover {
background-color: #f4f4f4;
}
.cals-and-macros-calculator .calc-answer {
display: none;
}
#bb_cal_ui h3:after {
content: "";
display: block;
width: 100px;
padding: 0px 0;
border-bottom: 0px solid #8cc540;
}
#bb_cal_ui .calc-container{
padding:0px;
}
#bb_cal_ui .g-heading {
display: -webkit-box;
display: -webkit-flex;
display: -ms-flexbox;
display: flex;
margin-bottom: 0;
padding: 0;
-webkit-box-pack: justify;
-webkit-justify-content: space-between;
-ms-flex-pack: justify;
justify-content: space-between;
-webkit-box-align: center;
-webkit-align-items: center;
-ms-flex-align: center;
align-items: center;
float:right;
}
#bb_cal_ui .form-heading {
-webkit-box-flex: 1;
-webkit-flex: 1 0 auto;
-ms-flex: 1 0 auto;
flex: 1 0 auto;
}
#bb_cal_ui h3 {
font-size: 24px;
}
#bb_cal_ui h3, .tool-heading {
margin: 0 0 8px;
padding: 0;
}
#bb_cal_ui .radio-toggle {
font-size: 0;
}
#bb_cal_ui .radio-toggle input[type=radio] {
position: absolute;
visibility: hidden;
}
#bb_cal_ui .radio-toggle input[type=radio]:checked+label {
background-color: #15131D;
}
#bb_cal_ui .radio-toggle input[type=radio]:checked+label {
color: #fff;
}
#bb_cal_ui .radio-toggle input[type=radio]+label {
background-color: #fff;
color: #777;
}
#bb_cal_ui .radio-toggle label:last-of-type {
border-radius: 0;
border-left: none;
}
#bb_cal_ui .radio-toggle label {
font-size: 1rem;
padding: 5px 14px;
border: 1px solid #DADADA;
}
#bb_cal_ui .btn {
display: inline-block;
border: 0;
padding: 1em;
background: #E25F2F;
color: #fff;
line-height: 1;
text-align: center;
-webkit-transition: all .15s ease-out;
transition: all .15s ease-out;
}
#bb_cal_ui .btn, .clickable, #bb_cal_ui .menu-button, #bb_cal_ui .select select, #bb_cal_ui button, #bb_cal_ui input[type=button], #bb_cal_ui input[type=file], #bb_cal_ui input[type=submit], #bb_cal_ui label {
cursor: pointer;
}
.calc-note {
margin: 10px 0 40px 0;
}
div#bb_cal_ui .macros-slider-calculator h2.calc-header {
background: #232323;
border: solid 1px #232323;
border-bottom: none;
border-radius: 3px 0px;
color: #ffffff !important;
margin: 0 !important;
padding: 15px;
}
.macros-slider-calculator .calc-container {
border: solid 1px #cccccc;
border-top: solid 1px #ffffff;
border-radius: 0 3px;
padding: 10px;
}
.macros-slider-calculator .calc-subheader {
display: block;
font-family: ProximaNovaExCnSemiBold;
font-size: 20px;
font-size: 2rem;
margin-top: 10px;
text-transform: uppercase;
}
.macros-slider-calculator .calc-row {
margin-bottom: 5px;
}
.macros-slider-calculator .calc-row-half {
display: inline-block;
vertical-align: top;
width: 49.5%;
}
.macros-slider-calculator .float-right {
float: right;
}
div#bb_cal_ui .macros-slider-calculator input.calc-textbox {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 12px;
width: 100%;
}
div#bb_cal_ui .macros-slider-calculator input.calc-textbox-half {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 12px;
width: 49.5%;
}
.macros-slider-calculator .calc-dropdown {
height: 46px;
vertical-align: top;
width: 100%;
border-radius: 3px;
font-size: 16px;
}
.macros-slider-calculator .calc-answer {
display: none;
}
.macros-calculator .calc-container{
margin: 0px;
}
.macros-calculator{
margin: 15px;
}
.macros-calculator .calc-subheader, .calc-subheader {
display: block;
margin: 25px 2px 8px 2px;
font-weight: 600;
}
.macros-calculator .calc-row {
margin-bottom: 5px;
}
div#bb_cal_ui .macros-calculator input.calc-textbox {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 4px 15px;
width: 100%;
background:#fff;
color:#000;
font-size: 17px;
}
div#bb_cal_ui .macros-calculator input.calc-textbox-half, div#bb_cal_ui input.calc-textbox-half {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 4px 15px;
width: 48.5%;
font-weight: 500;
background:#fff;
color:#000;
font-size:17px;
}
.macros-calculator .calc-float-right {
float: right;
}
.macros-calculator .calc-row input[type=radio] {
display: none;
}
.macros-calculator .calc-row input[type=radio] + label span {
background: url('/images/bgsprite.png') no-repeat -75px -1250px;
cursor: pointer;
display: inline-block;
height: 23px;
margin: 2px 5px 5px 6px;
vertical-align: middle;
width: 21px;
}
.macros-calculator .calc-row input[type=radio]:checked + label span {
background: url('/images/bgsprite.png') no-repeat -50px -1250px;
}
.macros-calculator .calc-row input[type=radio]:checked + label {
background-color: #8cc53f;
}
.macros-calculator .calc-label, .calc-label {
border: solid 1px #cccccc;
cursor: pointer;
display: inline-block;
font-size: 14px;
font-weight: 600;
width: 100%;
padding: 6.5px 15px;
}
.macros-calculator .calc-label-small, .calc-label-small {
border: solid 1px #e1e1e1;
cursor: pointer;
display: inline-block;
font-size: 14px;
font-weight: 600;
padding: 6.5px 15px;
width: 48.5%;
}
.macros-calculator .calc-label:hover {
background-color: #f4f4f4;
}
.macros-calculator .calc-answer {
display: none;
}
#cal_result {
padding: 25px 0px;
}
#keto_cal_form, #cal_result {
margin: 0 auto;
}
.keto_cal_form_block .keto_cal_form_row, #cal_result .keto_cal_form_row {
margin-bottom: 45px;
}
#cal_result .result-body {
display: flex;
margin-right: -25px;
}
#cal_result .result-body > div {
color: #2b2b2b;
font-size: 16px;
letter-spacing: 0;
line-height: 45px;
background: #e6f3d4;
box-shadow: 0 1px 3px 0 rgb(164, 183, 136);
border-radius: 4px;
text-align: center;
padding: 37px;
flex: 1;
margin: 0 25px 0 0;
display: flex;
flex-flow: column;
align-items: stretch;
justify-content: center;
}
#cal_result .result-body .rs {
font-size: 40px;
font-weight: bold;
color: #2b2b2b;
display: block;
}
.entry-content span {
font-size: 17px;
line-height: 1.5;
}
#cal_result .result-body .rs-unit {
white-space: nowrap;
}
.entry-content span {
font-size: 17px;
line-height: 1.5;
}
.calc-submit {
background: #2b2b2b;
border: 0;
height: 50px;
display: flex;
align-items: center;
justify-content: center;
font-size: 25px;
font-weight: 700;
color: #FFF;
transition: all 150ms ease;
text-transform: uppercase;
width: 100%;
margin: 30px 0 5px 0;
}
.calc-submit:hover {
background: #8cc53f;
}
/* Media Queries */
@media all and (max-width: 1023px) {
.three-columns {
margin-left: 0;
margin-right: 0;
}
.three-columns .article-block {
flex: 1 46%;
max-width: 46%;
margin: 20px 2%;
}
#cal_result .result-body {
flex-wrap: wrap;
}
#cal_result .result-body > div {
max-width: 45%;
flex: 1 46%;
margin-top: 28px;
}
}
@media all and (max-width: 600px) {
.navbar #main-menu > li > .nav-link {
pointer-events: none;
cursor: default;
}
.button-box {
position: relative;
z-index: 5;
}
.hero-button-box {
text-align: left;
}
.hero-button-box .button.track.hero-button {
display: inline-block !important;
max-width: 200px;
margin-left: 15px;
}
}
@media screen and (max-width: 479px) {
.play-button-box {
left: calc(50% - 35px);
top: calc(50% - 35px);
}
}
@media all and (max-width: 767px) {
ul.list {
padding-left: 25px !important;
}
#cal_result .result-body > div {
max-width: 100%;
flex: 1;
}
[Read More: Fat Loss for Athletes: The Right Way to Approach Calories and Hormones]
Nutrient-Dense Foods
One of the simplest ways to lose weight is to optimize the micronutrient content of your foods within a smaller caloric package. In other words, if you can acquire your key nutrients like vitamin C, vitamin D, and calcium while ingesting fewer calories, you can shed weight in the process. This can prevent you from overeating while contributing to improved overall health.
“The appeal of something that’s nutrient-dense is that it can be high-fiber or high-protein, or have antioxidants and other beneficial components that can help you to feel good for longer, which is very important,” Douglass says.
[Read More: Do Fat Burners Work?]
On the other end of the spectrum, foods lacking a lot of nutrients — like sugary drinks — won’t be giving your body the nutrients you need to function at your best. “Low-nutrient foods may make you hungrier throughout the day, and you may experience cravings at the end of the day that you’ll fulfill with foods that you wouldn’t normally consume because your body is looking for those nutrients from anywhere it can find them.”
Foods That Maintain Body Functionality
If you’re focused on losing weight, make sure you’re focusing on maintaining your health first and foremost. To do that, consume foods that allow your body to function optimally.
This includes minerals like magnesium and potassium, along with essential vitamins and antioxidants that protect your cells from an accumulation of damage. (3) It also means eating adequate healthy fats — like olive oil or avocado — to ensure that your cells run smoothly. (4)
Credit: OWL_VISION_STUDIO / Shutterstock
[Read More: What Is a Healthy Body Fat Percentage?]
“Following a restrictive diet might help you to see a significant lowering of your weight on the scale…but it can damage your metabolism in the long run,” Douglass says.
“This can also mean that you’re not meeting any of your macronutrient or micronutrient needs for your body to function,” she continues. “When people eliminate entire categories of macronutrients — like carbs — they’re...
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The post Are There Foods That Burn Fat? The Science Behind the Weight Loss Claim appeared first on BarBend.
It’s happened to plenty of strength athletes. You’re scrolling your social media feed and come across posts listing out foods that burn fat — read: green tea and and apple cider vinegar — promising to shed fat from your frame just by eating or drinking them.
And yet, there is a chasm of scientific difference between foods that may boost metabolism and foods that literally burn fat. Spoiler alert: foods don’t do that. Here, you’ll get the skinny on off-touted fat-burning foods before you try eating or drinking certain things in the (false) hope of experiencing rapid weight loss.
Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.
Meet Our Expert
Teisha Douglass is a dietitian at Duke University Hospital, an adjunct instructor at the Gillings School of Public Health at the University of North Carolina, and a guest lecturer at North Carolina A&T University. She is also a registered dietitian, a certified nutrition support clinician, and an international board-certified lactation consultant. Teisha is a graduate of Northwestern University, and earned a Master of Public Health degree from the University of North Carolina.
Can Food Burn Fat?
No matter what claims a well-meaning nutritionist might make about a supposed superfood’s capabilities, there is no food you can consume that directly burns belly fat. The best fat-burning foods simply don’t exist.
This isn’t to say that there aren’t foods that boost metabolism, reduce cravings, and influence other factors that contribute to weight loss. However, incinerating body fat is not a task food can perform. Your weight gain, maintenance, or loss is certainly affected by your food choices — but not because fat is burned by food itself.
[Read More: 8 Natural Fat Burners]
“Eating one food item cannot ultimately lead to fat burning all by itself,” Douglass tells BarBend. “There is no magical food that accomplishes this…It is important to pay attention to your food if your goal is weight loss, but fat burning is more complicated and complex than consuming a product and watching fat melt away.”
What Makes a Food Good for Fat Loss?
The qualities that make a food good for fat loss can fall into several categories. General characteristics to look for include foods that increase your satiety, elevate your metabolic rate, and reduce blood sugar levels. (1) Of course, this also mandates that you keep your caloric intake at a low enough level to ensure sustainable weight loss.
[Read More: The 7 Best Fat Burners]
“The foods that would be helpful in promoting someone’s goals of weight loss would be foods that are healthy in a general sense, and that leave you feeling full and satiated, and will preserve your healthy tissue and muscle mass. This means you’re getting all of your essential macronutrients without the empty calories that are going to cause your body to store more fat.”
Foods to Eat on a Weight Loss Diet
If your goal is to reduce your body weight by eating healthy foods, consider beginning with a balanced macronutrient spread including a variety of micronutrients, and then tinker from there. This means starting off with an appropriate ratio of complex carbohydrates, healthy fats, and lean protein. (2)
To figure out what macronutrient ratio might suit your goals, check out BarBend’s macronutrient calculator.
Macronutrient Calculator
Imperial
Metric
Age
Sex
Male
Female
Height
Feet
Meters
Weight
Pounds
Kilograms
Goal
Fat Loss
Maintenance
Muscle Gain
Activity Level
Sedentary: little or no exercise
Moderate exercise 1-3 times/week
Moderate exercise 4-5 times/week
Daily moderate exercise or intense exercise 3-4 times/week
Intense exercise 6-7 times/week
Very intense exercise daily, or physical job
Adjust Protein
Minimum
Standard
High
Calculate
Total Calories: Per Day
Your Daily Macronutrients:
Recommended
Daily
Protein
(g)
Carbs
(g)
Fat
(g)
jQuery(document).ready(function($) {
var units_x;
units_x="EN";
$('.macros-calculator input[name="units"]').click(function() {
var units_v = $(this).val();
if (units_v == "SI") {
$('.macros-calculator input[name="height-tens"]').attr("placeholder", "Meters");
$('.macros-calculator input[name="height-units"]').attr("placeholder", "Centimeters");
$('.macros-calculator input[name="weight"]').attr("placeholder", "Kilograms");
$('.macros-calculator input[name="height-tens"]').val("");
$('.macros-calculator input[name="height-units"]').val("");
$('.macros-calculator input[name="weight"]').val("");
units_x="SI";
$("input[id=macros-meters]").prop("checked",true);
$("input[id=macros-kilos]").prop("checked",true);
}
else if (units_v == "EN") {
$('.macros-calculator input[name="height-tens"]').attr("placeholder", "Feet");
$('.macros-calculator input[name="height-units"]').attr("placeholder", "Inches");
$('.macros-calculator input[name="weight"]').attr("placeholder", "Pounds");
$('.macros-calculator input[name="height-tens"]').val("");
$('.macros-calculator input[name="height-units"]').val("");
$('.macros-calculator input[name="weight"]').val("");
units_x="EN";
$("input[id=macros-feet]").prop("checked",true);
$("input[id=macros-pounds]").prop("checked",true);
}
});
$('.macros-calculator input[name="height-system"]').click(function() {
var heightUnits = $(this).val();
if (heightUnits == "meters") {
$('.macros-calculator input[name="height-tens"]').attr("placeholder", "Meters");
$('.macros-calculator input[name="height-units"]').attr("placeholder", "Centimeters");
$('.macros-calculator input[name="height-tens"]').val("");
$('.macros-calculator input[name="height-units"]').val("");
}
else if (heightUnits == "feet") {
$('.macros-calculator input[name="height-tens"]').attr("placeholder", "Feet");
$('.macros-calculator input[name="height-units"]').attr("placeholder", "Inches");
$('.macros-calculator input[name="height-tens"]').val("");
$('.macros-calculator input[name="height-units"]').val("");
}
});
$('.macros-calculator input[name="weight-system"]').click(function() {
var weightUnits = $(this).val();
if (weightUnits == "kilos") {
$('.macros-calculator input[name="weight"]').attr("placeholder", "Kilograms");
$('.macros-calculator input[name="weight"]').val("");
}
else if (weightUnits == "pounds") {
$('.macros-calculator input[name="weight"]').attr("placeholder", "Pounds");
$('.macros-calculator input[name="weight"]').val("");
}
});
$('.macros-calculator .calc-submit').click(function() {
var pweight=0;
var height = 0;
var daily_cal=0;
var heightTens = parseInt($('.macros-calculator input[name="height-tens"]').val());
var heightUnits= parseInt($('.macros-calculator input[name="height-units"]').val());
var heightType = $('.macros-calculator input[name="height-system"]:checked').val();
var weight = parseInt($('.macros-calculator input[name="weight"]').val());
var weightType = $('.macros-calculator input[name="weight-system"]:checked').val();
var calories = 0;
var age = parseInt($('.macros-calculator input[name=age]').val());
var sex = $('.macros-calculator input[name=sex]:checked').val();
var job = $('.macros-calculator input[name=activity]:checked').val();
var goal = $('.macros-calculator input[name=goal]:checked').val();
var adprotein = $('.macros-calculator input[name=adprotein]:checked').val();
var carbs = 0;
var protons = 0;
var fats = 0;
if (isNaN(age) || isNaN(heightTens) || isNaN(weight)) {
$('.macros-calculator .calc-answer').show(0).html('Please enter values for all the fields.').addClass('bb_cal_error').one('webkitAnimationEnd mozAnimationEnd MSAnimationEnd oanimationend animationend', function() {
$(this).removeClass('bb_cal_error');
});
$('html, body').animate({scrollTop: $(".calc-header").offset().top-150}, 1000);
$('.bmr_calculator #cal_result').hide();
}
else {
if(isNaN(heightUnits)) {
heightUnits = 0;
}
if (units_x == "EN") {
height = ((heightTens * 30.48) + (heightUnits * 2.54));
}
else {
height = (heightTens * 100) + heightUnits;
}
if (units_x == "EN") {
pweight = weight;
weight = (weight * 0.453592);
}else{
pweight = weight*2.205;
}
if (sex == "M") {
calories = ((weight * 10) + (height * 6.25) - (age * 5) + 5);
daily_cal= Math.round(calories);
}
else {
calories = ((weight * 10) + (height * 6.25) - (age * 5) - 161);
daily_cal= Math.round(calories);
}
switch (job) {
case "a1":
calories = Math.round(calories * 1.2);
break;
case "a2":
calories = Math.round(calories * 1.375);
break;
case "a3":
calories = Math.round(calories * 1.466);
break;
case "a4":
calories = Math.round(calories * 1.55);
break;
case "a5":
calories = Math.round(calories * 1.725);
break;
case "a6":
calories = Math.round(calories * 1.9);
break;
}
switch (goal) {
case "fat-loss":
if (calories 2000) calories = Math.round(0.8 * calories);
// carbs = Math.round(0.40 * calories / 4);
// protons = Math.round(0.40 * calories / 4);
// fats = Math.round(0.20 * calories / 9);
fats = Math.round(pweight*0.3);
break;
case "maintenance":
// carbs = Math.round(0.45 * calories / 4);
// protons = Math.round(0.30 * calories / 4);
// fats = Math.round(0.25 * calories / 9);
fats = Math.round(pweight*0.4);
break;
case "gains":
calories += 200;
// carbs = Math.round(0.45 * calories / 4);
// protons = Math.round(0.30 * calories / 4);
// fats = Math.round(0.25 * calories / 9);
fats = Math.round(pweight*0.5);
break;
}
switch (adprotein) {
case "low":
protons = Math.round(pweight*0.72);
break;
case "normal":
protons = Math.round(pweight*1);
break;
case "high":
protons = Math.round(pweight*1.4);
break;
}
//Convert Fat and Protein to Calories
var pCalories= protons * 4;
var fCalories= fats*9;
var pfCalories = pCalories+fCalories;
carbs = Math.round((calories-pfCalories)/4);
$('.macros-calculator #cal_result').show();
$('.macros-calculator .macro_protein_rs').html(protons);
$('.macros-calculator .macro_carbs_rs').html(carbs);
$('.macros-calculator .macro_fat_rs').html(fats);
$('.macros-calculator .macro_cals_rs').html(calories);
$('html, body').animate({scrollTop: $(".macros-calculator #cal_result").offset().top-150}, 1000);
$('.macros-calculator .calc-answer').html('');
}
});
});
.bb_cal_error span{display:inline-block;}
#bb_cal_ui .calc-header {
border-bottom: 2px solid #8cc540;
padding: 5px 0 !important;
font-size: 36px;
font-weight: 700;
margin: 34px 0 30px 0px !important;
}
#cal_result .macrotable, #cal_result .macrotable td, #cal_result .macrotable tr, #cal_result .macrotable th{
border: 0px;
padding: 8px 2px;
}
#cal_result .macrotable td{
border-bottom: 1px solid #ccc;
}
#cal_result .macrotable th{
border-bottom: 2px solid #92c663;
}
.macro_result_align{text-align:center; font-weight:600;}
#bb_cal_ui {
box-shadow: 0px 0px 10px 0px rgba(0,0,0,0.09);
transition: background 0.3s, border 0.3s, border-radius 0.3s, box-shadow 0.3s;
margin: 0px;
padding: 18px 20px 20px 20px;
}
.calc-label span{display:none!important;}
div#bb_cal_ui .hidenow{
display:none;
}
div#bb_cal_ui .cals-and-macros-calculator h2.calc-header {
background: #232323;
border: solid 1px #232323;
border-bottom: none;
border-radius: 3px 0px;
color: #ffffff !important;
margin: 0 !important;
padding: 15px;
}
.cals-and-macros-calculator .calc-container {
border: solid 1px #cccccc;
border-top: solid 1px #ffffff;
border-radius: 0 3px;
padding: 10px;
}
.cals-and-macros-calculator .calc-subheader {
display: block;
font-family: ProximaNovaExCnSemiBold;
font-size: 20px;
font-size: 2rem;
margin-top: 10px;
text-transform: uppercase;
}
.cals-and-macros-calculator .calc-row {
margin-bottom: 5px;
}
div#bb_cal_ui .cals-and-macros-calculator input.calc-textbox {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 12px;
width: 100%;
}
div#bb_cal_ui .cals-and-macros-calculator input.calc-textbox-half {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 12px;
width: 49.5%;
}
div#bb_cal_ui input.calc-textbox-halfd, div#bb_cal_ui select.calc-textbox-halfd {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 4px 15px;
width: 48.5%!important;
font-weight: 500;
background: #fff;
color: #000;
font-size: 17px;
}
@media (max-width: 768px) {
div#bb_cal_ui input.calc-textbox-halfd, div#bb_cal_ui select.calc-textbox-halfd {
width: 100% !important;
}
.macros-calculator{margin:0px !important;}
#bb_cal_ui h3 {font-size: 20px;}
#bb_cal_ui .calc-header {
padding: 5px 0 !important;
font-size: 22px;
margin: 10px 0 25px 0px !important;
}
}
.cals-and-macros-calculator .calc-float-right {
float: right;
}
.cals-and-macros-calculator .calc-row input[type=radio] {
display: none;
}
.cals-and-macros-calculator .calc-row input[type=radio] + label span {
background: url('/images/bgsprite.png') no-repeat -75px -1250px;
cursor: pointer;
display: inline-block;
height: 23px;
margin: 2px 5px 5px 6px;
vertical-align: middle;
width: 21px;
}
.cals-and-macros-calculator .calc-row input[type=radio]:checked + label span {
background: url('/images/bgsprite.png') no-repeat -50px -1250px;
}
.cals-and-macros-calculator .calc-row input[type=radio]:checked + label {
background-color: #f4f4f4;
}
.cals-and-macros-calculator .calc-label {
border: solid 1px #5a5a5a;
border-radius: 3px;
cursor: pointer;
display: inline-block;
font-size: 14px;
font-size: 1.4rem;
font-weight: bold;
padding: 6px;
width: 100%;
}
.cals-and-macros-calculator .calc-label-small {
border: solid 1px #5a5a5a;
border-radius: 3px;
cursor: pointer;
display: inline-block;
font-size: 14px;
font-size: 1.4rem;
font-weight: bold;
padding: 6px;
width: 49.5%;
}
.cals-and-macros-calculator .calc-label:hover {
background-color: #f4f4f4;
}
.cals-and-macros-calculator .calc-answer {
display: none;
}
#bb_cal_ui h3:after {
content: "";
display: block;
width: 100px;
padding: 0px 0;
border-bottom: 0px solid #8cc540;
}
#bb_cal_ui .calc-container{
padding:0px;
}
#bb_cal_ui .g-heading {
display: -webkit-box;
display: -webkit-flex;
display: -ms-flexbox;
display: flex;
margin-bottom: 0;
padding: 0;
-webkit-box-pack: justify;
-webkit-justify-content: space-between;
-ms-flex-pack: justify;
justify-content: space-between;
-webkit-box-align: center;
-webkit-align-items: center;
-ms-flex-align: center;
align-items: center;
float:right;
}
#bb_cal_ui .form-heading {
-webkit-box-flex: 1;
-webkit-flex: 1 0 auto;
-ms-flex: 1 0 auto;
flex: 1 0 auto;
}
#bb_cal_ui h3 {
font-size: 24px;
}
#bb_cal_ui h3, .tool-heading {
margin: 0 0 8px;
padding: 0;
}
#bb_cal_ui .radio-toggle {
font-size: 0;
}
#bb_cal_ui .radio-toggle input[type=radio] {
position: absolute;
visibility: hidden;
}
#bb_cal_ui .radio-toggle input[type=radio]:checked+label {
background-color: #15131D;
}
#bb_cal_ui .radio-toggle input[type=radio]:checked+label {
color: #fff;
}
#bb_cal_ui .radio-toggle input[type=radio]+label {
background-color: #fff;
color: #777;
}
#bb_cal_ui .radio-toggle label:last-of-type {
border-radius: 0;
border-left: none;
}
#bb_cal_ui .radio-toggle label {
font-size: 1rem;
padding: 5px 14px;
border: 1px solid #DADADA;
}
#bb_cal_ui .btn {
display: inline-block;
border: 0;
padding: 1em;
background: #E25F2F;
color: #fff;
line-height: 1;
text-align: center;
-webkit-transition: all .15s ease-out;
transition: all .15s ease-out;
}
#bb_cal_ui .btn, .clickable, #bb_cal_ui .menu-button, #bb_cal_ui .select select, #bb_cal_ui button, #bb_cal_ui input[type=button], #bb_cal_ui input[type=file], #bb_cal_ui input[type=submit], #bb_cal_ui label {
cursor: pointer;
}
.calc-note {
margin: 10px 0 40px 0;
}
div#bb_cal_ui .macros-slider-calculator h2.calc-header {
background: #232323;
border: solid 1px #232323;
border-bottom: none;
border-radius: 3px 0px;
color: #ffffff !important;
margin: 0 !important;
padding: 15px;
}
.macros-slider-calculator .calc-container {
border: solid 1px #cccccc;
border-top: solid 1px #ffffff;
border-radius: 0 3px;
padding: 10px;
}
.macros-slider-calculator .calc-subheader {
display: block;
font-family: ProximaNovaExCnSemiBold;
font-size: 20px;
font-size: 2rem;
margin-top: 10px;
text-transform: uppercase;
}
.macros-slider-calculator .calc-row {
margin-bottom: 5px;
}
.macros-slider-calculator .calc-row-half {
display: inline-block;
vertical-align: top;
width: 49.5%;
}
.macros-slider-calculator .float-right {
float: right;
}
div#bb_cal_ui .macros-slider-calculator input.calc-textbox {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 12px;
width: 100%;
}
div#bb_cal_ui .macros-slider-calculator input.calc-textbox-half {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 12px;
width: 49.5%;
}
.macros-slider-calculator .calc-dropdown {
height: 46px;
vertical-align: top;
width: 100%;
border-radius: 3px;
font-size: 16px;
}
.macros-slider-calculator .calc-answer {
display: none;
}
.macros-calculator .calc-container{
margin: 0px;
}
.macros-calculator{
margin: 15px;
}
.macros-calculator .calc-subheader, .calc-subheader {
display: block;
margin: 25px 2px 8px 2px;
font-weight: 600;
}
.macros-calculator .calc-row {
margin-bottom: 5px;
}
div#bb_cal_ui .macros-calculator input.calc-textbox {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 4px 15px;
width: 100%;
background:#fff;
color:#000;
font-size: 17px;
}
div#bb_cal_ui .macros-calculator input.calc-textbox-half, div#bb_cal_ui input.calc-textbox-half {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 4px 15px;
width: 48.5%;
font-weight: 500;
background:#fff;
color:#000;
font-size:17px;
}
.macros-calculator .calc-float-right {
float: right;
}
.macros-calculator .calc-row input[type=radio] {
display: none;
}
.macros-calculator .calc-row input[type=radio] + label span {
background: url('/images/bgsprite.png') no-repeat -75px -1250px;
cursor: pointer;
display: inline-block;
height: 23px;
margin: 2px 5px 5px 6px;
vertical-align: middle;
width: 21px;
}
.macros-calculator .calc-row input[type=radio]:checked + label span {
background: url('/images/bgsprite.png') no-repeat -50px -1250px;
}
.macros-calculator .calc-row input[type=radio]:checked + label {
background-color: #8cc53f;
}
.macros-calculator .calc-label, .calc-label {
border: solid 1px #cccccc;
cursor: pointer;
display: inline-block;
font-size: 14px;
font-weight: 600;
width: 100%;
padding: 6.5px 15px;
}
.macros-calculator .calc-label-small, .calc-label-small {
border: solid 1px #e1e1e1;
cursor: pointer;
display: inline-block;
font-size: 14px;
font-weight: 600;
padding: 6.5px 15px;
width: 48.5%;
}
.macros-calculator .calc-label:hover {
background-color: #f4f4f4;
}
.macros-calculator .calc-answer {
display: none;
}
#cal_result {
padding: 25px 0px;
}
#keto_cal_form, #cal_result {
margin: 0 auto;
}
.keto_cal_form_block .keto_cal_form_row, #cal_result .keto_cal_form_row {
margin-bottom: 45px;
}
#cal_result .result-body {
display: flex;
margin-right: -25px;
}
#cal_result .result-body > div {
color: #2b2b2b;
font-size: 16px;
letter-spacing: 0;
line-height: 45px;
background: #e6f3d4;
box-shadow: 0 1px 3px 0 rgb(164, 183, 136);
border-radius: 4px;
text-align: center;
padding: 37px;
flex: 1;
margin: 0 25px 0 0;
display: flex;
flex-flow: column;
align-items: stretch;
justify-content: center;
}
#cal_result .result-body .rs {
font-size: 40px;
font-weight: bold;
color: #2b2b2b;
display: block;
}
.entry-content span {
font-size: 17px;
line-height: 1.5;
}
#cal_result .result-body .rs-unit {
white-space: nowrap;
}
.entry-content span {
font-size: 17px;
line-height: 1.5;
}
.calc-submit {
background: #2b2b2b;
border: 0;
height: 50px;
display: flex;
align-items: center;
justify-content: center;
font-size: 25px;
font-weight: 700;
color: #FFF;
transition: all 150ms ease;
text-transform: uppercase;
width: 100%;
margin: 30px 0 5px 0;
}
.calc-submit:hover {
background: #8cc53f;
}
/* Media Queries */
@media all and (max-width: 1023px) {
.three-columns {
margin-left: 0;
margin-right: 0;
}
.three-columns .article-block {
flex: 1 46%;
max-width: 46%;
margin: 20px 2%;
}
#cal_result .result-body {
flex-wrap: wrap;
}
#cal_result .result-body > div {
max-width: 45%;
flex: 1 46%;
margin-top: 28px;
}
}
@media all and (max-width: 600px) {
.navbar #main-menu > li > .nav-link {
pointer-events: none;
cursor: default;
}
.button-box {
position: relative;
z-index: 5;
}
.hero-button-box {
text-align: left;
}
.hero-button-box .button.track.hero-button {
display: inline-block !important;
max-width: 200px;
margin-left: 15px;
}
}
@media screen and (max-width: 479px) {
.play-button-box {
left: calc(50% - 35px);
top: calc(50% - 35px);
}
}
@media all and (max-width: 767px) {
ul.list {
padding-left: 25px !important;
}
#cal_result .result-body > div {
max-width: 100%;
flex: 1;
}
[Read More: Fat Loss for Athletes: The Right Way to Approach Calories and Hormones]
Nutrient-Dense Foods
One of the simplest ways to lose weight is to optimize the micronutrient content of your foods within a smaller caloric package. In other words, if you can acquire your key nutrients like vitamin C, vitamin D, and calcium while ingesting fewer calories, you can shed weight in the process. This can prevent you from overeating while contributing to improved overall health.
“The appeal of something that’s nutrient-dense is that it can be high-fiber or high-protein, or have antioxidants and other beneficial components that can help you to feel good for longer, which is very important,” Douglass says.
[Read More: Do Fat Burners Work?]
On the other end of the spectrum, foods lacking a lot of nutrients — like sugary drinks — won’t be giving your body the nutrients you need to function at your best. “Low-nutrient foods may make you hungrier throughout the day, and you may experience cravings at the end of the day that you’ll fulfill with foods that you wouldn’t normally consume because your body is looking for those nutrients from anywhere it can find them.”
Foods That Maintain Body Functionality
If you’re focused on losing weight, make sure you’re focusing on maintaining your health first and foremost. To do that, consume foods that allow your body to function optimally.
This includes minerals like magnesium and potassium, along with essential vitamins and antioxidants that protect your cells from an accumulation of damage. (3) It also means eating adequate healthy fats — like olive oil or avocado — to ensure that your cells run smoothly. (4)
[Read More: What Is a Healthy Body Fat Percentage?]
“Following a restrictive diet might help you to see a significant lowering of your weight on the scale…but it can damage your metabolism in the long run,” Douglass says.
“This can also mean that you’re not meeting any of your macronutrient or micronutrient needs for your body to function,” she continues. “When people eliminate entire categories of macronutrients — like carbs — they’re...
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