The Best Natural Fat Burning Ingredients & Foods

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It can be hard the difference between natural or synthetic ingredients in your supplements, especially fat burners you may be taking.

Many foods, ingredients, and products claim to help you burn that unwanted fat quickly and easily.

While some of the supplements and fat burners contain the same ingredients, each one has its unique blend of natural and/or unnatural ingredients. It’s hard to know what to take, and who knows if it will work.

More importantly, which ingredients are natural and helpful to the body when burning fat? Here are a few natural ingredients that can be found in supplements that work to burn fat.

Since these are natural, included are also ways to consume the nutrient or mineral without a supplement.

These are natural ingredients commonly found in fat burners that help the body burn fat.

The Best Fat-Burning Ingredients & Foods

1) Munching on Mangoes

Fresh Organic Mangoes

A study by the National Institutes of Health showed that a common ingredient in weight-loss, dietary, and fat-burning supplements is the African mango.

Mangoes, especially African mangoes, are rich in nutrients. Mangoes are low in calories and comprise of nearly 12 percent of your daily fiber requirements in just one cup.

The fiber content will help keep your digestive system regulated. It will also allow your body to feel full faster, which helps with portion control and overeating. Therefore, it will help the body manage weight.

Mangos also help manage constipation. Mangos have been also showed to help slow the absorption rates of sugar into the bloodstream. Similarly, the regulation of sugar absorption can help in managing and lowering cholesterol.

Aside from taking supplements with African mangoes as an ingredient, it is quick and easy to add mangoes to most dishes. You could also slice a mango and eat it as is for a light, fat-burning snack.

2) Getting Familiar with Fungus and Algae

Some fungus and algae contain beta-glucans, which as sugars found in the cells of the bacteria, fungi, lichen, yeasts, and some plants like barley or oats.

Studies have shown that beta-glucans improve the immune system.

Beta-glucans is used in several different types of medicines and supplements. Some medicines use this ingredient to help treat high cholesterol and lower LDL, or the “bad,” cholesterol.

It has also been used in medicine to improve liver and brain function, especially for those with liver diseases or problems with insulin production.

Beta-glucan improves cholesterol levels and heart health. It also is another ingredient that allows the body to feel full quicker, helping to manage food intake and weight.

It is found in maitake, maitake, and shiitake mushrooms. It can also be found in algae and seaweed and some cereals, like oats and barley.

You can also find beta-glucan in wheat and rye, but it is not as rich in the ingredient as oatmeal, mushrooms, and seaweed.

It is easy to find this ingredient in supplements. You can also add oats to a morning smoothie, add a side of barley to your protein dishes, or bake with oat flour.

You can easily add mushrooms to your favorite pasta dishes, pad Thai recipes, or stir fry dishes.

3) Chomping on Chilis for Capsaicin

cayenne chilli pepper

Capsaicin is a compound that comes from chili peppers. Studies have shown that capsaicin “has multiple benefits for metabolic health, especially for weight loss in obese individuals.”

It is also believed that Capsaicin could help counter high-fat diets, glucose intolerance, and high cholesterol.

Capsaicin from chili peppers can decrease weight gain and fat accumulation by increasing energy levels and energy expenditure.

This is complemented by an increase in metabolic rates. Studies also show that capsaicin can help improve respiration, especially during exercise.

Capsaicin has been shown to decrease adipogenesis and lipogenesis, both of which are processes of fat and adipose accumulation. It is also suggested that Capsaicin reduces these processes to slow fat absorption rates while increasing protein levels.

Capsaicin can be found in chili peppers, such as jalapeno, cayenne, and red/green chili peppers. This compound can also be found in some fat-burning supplements.

4) Cravings and Chromium

Chromium

Chromium is a mineral found in the body that is essential for metabolic functions. Chromium works explicitly with the body to lower blood sugar levels – it moves glucose to the cells, along with breaking down fats, carbs, and proteins.

Chromium is known to act with insulin and glucose. Those who are deficient in Chromium tend to develop diabetes or become obese. Studies also show that a lack of Chromium more likely leads to high cholesterol and plaque buildup in the arteries.

Chromium can decrease lipid or fat levels in the blood. While Chromium doesn’t promote healthy cholesterol (HDL, or “good” cholesterol), Chromium does reduce LDL or the “bad” cholesterol.

It is suggested that Chromium can also improve cardiovascular health, which means the heart and body can better sustain exercise and physical activity. This improvement in heart function is coupled with the better movement of blood in the arteries and veins.

Chromium can improve your exercise and your glucose levels. Therefore, your body will feel more energized, better able to handle training, and better able to burn fat.

Chromium can be found in broccoli, nuts, turkey breast, red wine, green beans, grape juice, and potatoes. It can also be found in many supplements.

5) Biting into Some Bark

Some tree bark contains chemicals that promote fat burning. Yohimbine is a chemical that comes from the bark of an evergreen tree. Yohimbine is used in both traditional and holistic medicines around the globe.

Yohimbine is known to increase blood flow throughout the body. While it is often used to treat erectile dysfunction and other sexual problems, it also is used to increase energy output.

Yohimbine is often found in workout supplements used by athletes and bodybuilders to improve performance. Yohimbine is a stimulant, but it is not as potent as caffeine or other stimulants used in supplements.

Like other stimulants, Yohimbine does act to suppress appetite and control food consumption and feelings of fullness after eating. Yohimbine also acts to inhibit receptors of fat cells that absorb or retain fat.

Yohimbine is working to reduce fat absorption and promote the burning of fat already in the body.

Yohimbine is mostly and almost exclusively found in supplements. It is a common ingredient that is easy to find. Always check the labels.

6) Going for Green (Coffee Beans)

Green Coffee Beans As A Fat Burning Ingredient

Green Coffee Beans can be found in supplements for workouts or fat burning. These coffee beans and their extracts have no been roasted or brewed. These coffee beans are known to help burn fat and boost energy.

Green Coffee Beans contain chlorogenic acid (CGA). The chlorogenic acid is reduced and sometimes entirely lost during the roasting process. Hence extracts are taken from the unprocessed and unroasted beans.

Chlorogenic acid reduces glucose levels in the blood by reducing the activities of the glucose-6-phosphate enzyme. This enzyme is one that moves glucose into the bloodstream. CGA also helps reduce the absorption rates of glucose into the small intestine.

Chlorogenic acid helps release fat from cells to bet better burned while lower glucose levels.

CGA also promotes increased metabolic rates and liver function to help burn more fat and lower blood pressure.

Green Coffee Beans also contain some amounts of caffeine. The caffeine boosts energy levels for longer or more intense workouts, leading to fat-burning.

The caffeine also moves fat from the fat cells to more readily be burned by the body as it exercises. Therefore, CGA and caffeine work together to burn fat more effectively.

7) Getting Glucomannan

Glucomannan is a fiber that comes from the konjac root, also referred to as the elephant yam, found in Africa, South Asia, and in the Pacific islands.

This fiber, like mangoes, helps to regulate the bowels. It has been shown to reduce cholesterol overall, especially LDL cholesterol, while raising HDL cholesterol. It may also improve blood sugar levels in the bloodstream.

Glucomannan is also used for Type 2 Diabetes because it helps to delay the absorption of sugar into the bloodstream.

It also makes you feel satiated, meaning you will be less likely to overeat. It does this by slowing down the digestive and stomach-emptying processes.

It has been shown to help reduce weight and significantly help overweight adults lose weight. It reduces the amount of fat and protein absorbed by the body.

It also promotes healthy bacteria in the digestive tract, which fight fat and weight gain.

Glucomannan can be found in beans, oats, rye, legumes, onions, artichokes, chia seeds, plums, pears, berries, and apples.

8) Incorporate Zinc into Your Diet

Zinc

Zinc is essential to the health and regulation of several biological processes, including immunity, healing, and muscle gain. Zinc can be found in dozens of different foods, but the daily recommended dosage is 8-12 milligrams depending on gender and pregnancy.

While Zinc has been known to raise levels of testosterone to build lean muscle and improve sexual disorders, zinc also improves metabolic rates and fat burning.

Like other vitamins, nutrients, and minerals already listed, zinc also helps regulate the digestive system. Specifically, zinc assists the body in digesting and processing fats, proteins, and carbohydrates.

The zinc allows the body to create strong stomach acids that can break down consumed proteins.

Zinc helps to reduce fat cells and fat mass while building lean muscle. Zinc helps create enzymes that prevent fat from being chemically bound. These oxidized fats are bad polyunsaturated fats.

Zinc helps prevent the formation of bad fats in the body.

Studies have shown that zinc supplementation shows a significant reduction of body weight as well as metabolic processes in subjects, especially those who are overweight.

Zinc can be easily accessed through supplements found at most stores. It can also be consumed through meats, shellfish, chickpeas, lentils, seeds, nuts, eggs, and avocados. Shiitake mushrooms and green peas also contain zinc.

9) Fight Cravings with Gymnema Sylvestre Extract

Gymnema is a kind of shrub found in India and Africa that is used in different medicines for diabetes, weight loss, and chronic coughing.

The shrub’s name in Hindi translates to “destroyer of sugar.” The title tells you exactly what you need to know about this plant and its acid extract.

The herb has been shown to maintain blood sugar levels and block the body’s sugar absorption rates. It correctly works with the intestines to reduce sugar absorption.

It could also work with insulin to increase levels of insulin in the body and promote cell growth in the pancreas. This is what makes the herb useful in treatments for those with both types of diabetes.

It also improves and regulates digestion while also allowing you to feel full longer, which means you will not overeat.

Studies have shown that the Gymnemic acid slow or prevent carbohydrates from binding to receptors in the intestine. Therefore, the body burns the extra calories so that those calories are not stored in fat cells.

The Gymnema leaf itself has been known to change the taste buds temporarily. It is believed to prevent the tongue from experiencing the sensation of “sweet” when eating. This change is what curbs many users sugar cravings.

10) Biting the Bitter Orange (Citrus Aurantium)

Citrus

Citrus Aurantium, or Bitter Orange, is usually an extract from the bitter orange tree of Asia. Bitter orange contains synephrine, which is a stimulant. Synephrine is known to speed up the heart, promote metabolic rates, and increase energy output.

Bitter Orange work directly and indirectly to burn fat. Aside from boosting the metabolism and promoting focused and intense exercise, bitter orange also helps with constipation, stomach problems, and cramps.

Bitter orange can be consumed through the fruit, peel, and sometimes the leaves are included. It can be found in oil form or tablet form. It can be taken by mouth, and it also has been rubbed onto the skin to help with some fungal infections of the skin.

Bitter orange should be used carefully, however. It can raise heart rates significantly and increase blood pressure. Be sure to take appropriate doses and always observe how your body reacts to it. Also, check the ingredients label of the products you consume.

Bitter orange, when used carefully and consciously, can be an excellent fat burner.

11) Singe Off Fat with Sesamin

sesame seeds

Sesamin is extracted from sesame seeds and can be found in sesame seed oil and flax. Sesamin works directly with the body to reduce fat.

Sesamin is known as an antioxidant that also holds anti-inflammatory powers over the human body. Sesamin also helps with weight loss and fat burning. It modifies the metabolism, especially how the metabolism treats fatty acids.

Sesamin prevents or slows down enzymes called delta-5-desaturase. The inhibiting of these enzymes results in lower fatty acids in the body. The sesamin directly helps the liver burn fat and reduces inflammation as the liver functions.

Sesamin affects how the body treats fatty acid and the body’s oxidation process performed by enzymes. The change reduces body fact by moderating lipogenesis, a process involving fat.

It has also been shown to decrease blood pressure and, naturally, fat in the blood.

Sesamin is easy to obtain. It can be found in supplements—just read the label to look for it. It can also be consumed through sesame seeds, sesame seed oil, and some flax products. Sesame with both offers you an antioxidant and a natural fat burner.

Consuming Natural Fat-Burning Ingredients to Reach Your Goals

These are just a small offering of the natural ingredients offered in supplements and fat burners. Many fat burners combine these natural fat-burning ingredients to boost your metabolic rates, increase your energy outputs, reduce fat absorption rates, and make you feel less hungry for more extended periods.

Know that these ingredients can also be found in a variety of foods and can be incorporated into your diet.

Once you understand what the ingredients are in your supplements and how they work with the body, the ingredient labels will be much less confusing or intimidating.

These ingredients are a great start to aid you in your fat burning journey. When used correctly and safely, these natural ingredients will help you push your body to be its best, and they can help you reach your health and fitness goals!

 

References:

National Institutes of Health: Office of Dietary Supplements (2019, February 1). Common ingredients in weight-loss dietary supplements.” Accessed from  https://ods.od.nih.gov/factsheets/WeightLoss-HealthProfessional/

Akramiene, D., et al. (2007). “Effects of beta-glucans on the immune system.” Medicina, 45(8): 597-606.

Ashakumary, L., et al. (1999). “Sesamin, a sesame lignang. . ..” Metabolism, 48(10): 1202-12. Accessed from https://www.ncbi.nlm.nih.gov/pubmed/10535395

Devaraj, R.D. (2019). “Health-promoting effects of konjac glucomannan and its practical applications: A critical review.” International Journal Biology Macromolecules, 126: 273-281.

Kanetkar, Parijat, et al. (2007). “Gymnema Sylvestre: A memoir.” Journal of Biochemical Nutrition, 41(2): 77-81. Accessed from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2170951/

Meng, S., et al. (2013). “Roles of chlorogenic acid on regulating glucose and lipids metabolism: A review.” Evidence-Based Complementary Alternative Medicine, 2013: 801457.

Michigan Medicine: University of Michigan. (2019). “Glucomannan.” Accessed from https://www.uofmhealth.org/health-library/hn-2852001

Harvard Medical School. (2007). Chromium: The forgotten mineral. Harvard Men’s Health Watch. Accessed from https://www.health.harvard.edu/newsletter_article/chromium-the-forgotten-mineral

Rathnayake, K. M., et al. (2016). “Effects of zinc supplementation on obesity: study protocol for a randomized controlled clinical trial.” Trials, 016: 534. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5097376/

 

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