Losing weight and burning fat can be challenging, especially if you have a slow metabolism or a big appetite. However, you don’t have to starve yourself or eat bland foods to achieve your weight loss goals. Some foods can help you boost your metabolism and fat loss by increasing the number of calories you burn, reducing your hunger, or influencing your hormones.
These foods are not magic bullets that will melt away your fat overnight, but they can support your weight loss efforts by providing you with essential nutrients, satisfying your hunger, and stimulating your body’s natural fat burning processes. In this article, we’ll explore 11 healthy foods that help you burn fat, based on scientific evidence and expert advice. We’ll also give you some tips on how to include fat burning foods in your diet and enjoy their benefits.
Fatty Fish: The Omega-3 Powerhouse
Fatty fish, such as salmon, herring, sardines, mackerel, and trout, are delicious for you. They are rich in omega-3 fatty acids, which have been shown to reduce inflammation and lower the risk of heart disease. Omega-3 fatty acids may also help you lose body fat by improving your insulin sensitivity and reducing your cortisol levels, both of which are linked to fat storage. Moreover, fatty fish are an excellent source of high-quality protein, which can increase your satiety and metabolic rate more than carbs or fats.
According to most health organizations, you should aim to eat at least two servings (3 ounces each) of fatty fish per week to get the health benefits. You can grill, bake, or steam your fish, or add it to salads, sandwiches, soups, or wraps.
Fatty fish are one of the best fat burning foods because they provide you with omega-3 fatty acids and protein that can boost your metabolism and fat loss.
The table below shows the omega-3 fatty acid content and protein content of some common fatty fish per 3-ounce (85-gram) serving:
| Fatty fish | Omega-3 fatty acids (grams) | Protein (grams) |
|---|---|---|
| Salmon | 1.8 | 22 |
| Herring | 1.7 | 16 |
| Sardines | 1.5 | 23 |
| Mackerel | 1.1 | 21 |
| Trout | 0.9 | 20 |
MCT Oil: The Fast and Furious Fat
MCT oil is a type of oil that is made from medium-chain triglycerides (MCTs), which are fatty acids that have a shorter length than most other fats. MCTs are quickly absorbed by the body and sent to the liver, where they can be used for immediate energy or converted into ketones, which are an alternative fuel source for the brain and muscles.
MCTs have been shown to increase metabolic rates in several studies. One study in eight healthy men found adding 1–2 tablespoons (15–30 grams) of MCTs per day to the men’s usual diets increased their metabolic rate by 5% over 24 hours, meaning they burned an extra 120 calories per day. MCTs may also suppress your appetite and help you eat less by increasing the production of hormones that make you feel full.
You can replace some of the fats in your diet with MCT oil to boost your fat burning. However, start with a small dose (1 teaspoon) and gradually increase it to avoid digestive side effects like cramping, nausea, and diarrhea. You can add MCT oil to your coffee, smoothies, salad dressings, or sauces.
MCT oil is another one of the best fat burning foods because it provides you with MCTs that can increase your energy expenditure and reduce your appetite.
The chart below shows the comparison of MCT oil and other common oils in terms of their calorie content and fatty acid composition per tablespoon (15 grams):
| Oil | Calories | Saturated fat (grams) | Monounsaturated fat (grams) | Polyunsaturated fat (grams) |
|---|---|---|---|---|
| MCT oil | 115 | 14 | 0 | 0 |
| Coconut oil | 117 | 12 | 0.8 | 0.2 |
| Olive oil | 119 | 1.9 | 9.8 | 1.4 |
| Canola oil | 124 | 1 | 8.2 | 4 |
Coffee: The Caffeinated Kick
Coffee is one of the most popular beverages in the world and for good reason. Coffee contains caffeine, a stimulant that can enhance your mood, alertness, and mental performance. Caffeine can also boost your metabolism and fat burning by increasing the breakdown of fatty acids and raising your energy expenditure. One study found that consuming 100 mg of caffeine per day increased the resting metabolic rate by 3-4%, while another study found that consuming 270 mg of caffeine per day increased it by 8-11%. Caffeine may also reduce your appetite and calorie intake by affecting the hormones that regulate hunger and satiety.
The amount of caffeine in a cup of coffee depends on several factors, such as the type of coffee beans, the brewing method, and the serving size. On average, a cup of brewed coffee contains about 95 mg of caffeine. To get the most benefits from coffee without experiencing negative side effects like jitteriness, anxiety, or insomnia, limit your intake to 3-4 cups per day and avoid drinking it late in the evening. Also, avoid adding sugar, cream, or other high-calorie ingredients to your coffee, as they can negate the fat burning effects of caffeine.
Coffee is one of the most effective fat burning foods because it contains caffeine that can stimulate your metabolism and fat burning.
The table below shows the caffeine content and calorie content of some common types of coffee per 8-ounce (240-ml) cup:
| Coffee type | Caffeine (mg) | Calories |
|---|---|---|
| Brewed | 95 | 2 |
| Instant | 62 | 4 |
| Espresso | 64 | 3 |
| Latte | 77 | 134 |
| Cappuccino | 77 | 74 |
Eggs: The Protein-Rich Breakfast Staple
Eggs are a nutritional powerhouse that can provide you with many essential nutrients, such as protein, healthy fats, choline, iron, zinc, and selenium. Eggs are especially high in protein, which can help you feel full and increase your metabolic rate more than other macronutrients. One study found that eating a high-protein breakfast with eggs increased the feeling of fullness and reduced food intake later in the day, compared to a low-protein breakfast with bagels. Another study found that eating eggs for breakfast resulted in 65% more weight loss and a 34% greater reduction in waist circumference over eight weeks, compared to eating bagels.
Eggs are versatile and easy to prepare. You can boil, scramble, poach, or fry them, or make omelets, frittatas, or quiches. You can also add them to salads, sandwiches, wraps, or soups. Aim to eat at least one egg per day, as studies have shown that this amount is safe and beneficial for most people.
Eggs are one of the most popular fat burning foods because they provide you with protein and other nutrients that can boost your metabolism and fat loss.
The chart below shows the protein content and calorie content of some common egg dishes per serving:
| Egg dish | Protein (grams) | Calories |
|---|---|---|
| Hard-boiled | 6 | 78 |
| Scrambled | 6 | 91 |
| Poached | 6 | 71 |
| Fried | 6 | 90 |
| Omelet | 11 | 154 |
Green Tea: The Antioxidant-Rich Beverage
Green tea is another popular beverage that can boost your metabolism and fat burning. Green tea contains catechins, which are antioxidants that can enhance the activity of an enzyme that breaks down fat. Green tea also contains caffeine, which can further stimulate fat burning and energy expenditure. The combination of catechins and caffeine in green tea may have a synergistic effect that is more potent than either of them alone. One review of 15 studies found that drinking green tea was associated with an average weight loss of 2.9 pounds (1.3 kg) over 12 weeks.
To get the most benefits from green tea, drink 3-4 cups per day or take a green tea extract supplement that provides at least 270 mg of catechins per day. Brew your green tea for 2-3 minutes in hot water (not boiling) to extract the most catechins. Avoid adding sugar, honey, or milk to your green tea, as they can reduce its antioxidant and fat burning properties.
Green tea is one of the most beneficial fat burning foods because it contains catechins and caffeine that can increase your metabolism and fat burning.
The table below shows the caffeine content and catechin content of some common types of green tea per 8-ounce (240-ml) cup:
| Green tea type | Caffeine (mg) | Catechins (mg) |
|---|---|---|
| Brewed | 28 | 180 |
| Instant | 27 | 108 |
| Bottled | 9 | 22 |
Whey Protein: The Muscle-Building Supplement
Whey protein is a type of protein that is derived from milk. It is one of the most popular supplements among athletes and bodybuilders because it can help increase muscle mass and strength. Whey protein can also help you burn fat by increasing your metabolic rate and reducing your appetite. One study found that consuming whey protein before or with meals reduced hunger and calorie intake by 8-14%, compared to casein protein or carbohydrates. Another study found that replacing some of the calories in your diet with whey protein resulted in an average weight loss of 9 pounds (4.1 kg) over six months, while also increasing lean muscle mass.
You can use whey protein powder to make smoothies, shakes, or baked goods. You can also add it to your oatmeal, yogurt, or cereal. The optimal dose of whey protein depends on your body weight and activity level, but a general recommendation is to consume 0.36-0.73 grams per pound (0.8-1.6 grams per kg) of body weight per day.
Whey protein is one of the most effective fat burning foods because it provides you with protein and other nutrients that can boost your metabolism and fat loss.
The chart below shows the comparison of whey protein and other common protein sources in terms of their protein content and calorie content per 3-ounce (85-gram) serving:
| Protein source | Protein (grams) | Calories |
|---|---|---|
| Whey protein | 24 | 120 |
| Chicken breast | 26 | 140 |
| Tofu | 9 | 70 |
| Beans | 7 | 80 |
Apple Cider Vinegar: The Blood Sugar Regulator
Apple cider vinegar is a type of vinegar that is made from fermented apple juice. It has been used for centuries as a natural remedy for various health conditions, such as diabetes, high blood pressure, and infections. Apple cider vinegar may also help you burn fat by lowering your blood sugar levels and insulin levels after meals, which can prevent fat storage and increase fat burning. One study found that consuming 1-2 tablespoons of apple cider vinegar per day for 12 weeks resulted in an average weight loss of 2.6-3.7 pounds (1.2-1.7 kg), along with reductions in body fat percentage, waist circumference, and triglycerides.
To use apple cider vinegar for weight loss, dilute it with water and drink it before or with your meals. Start with a small dose (1 teaspoon) and gradually increase it to avoid side effects like acid reflux or tooth enamel erosion. You can also add apple cider vinegar to your salad dressings, marinades, or sauces.
Apple cider vinegar is one of the most beneficial fat burning foods because it contains acetic acid that can improve your blood sugar control and fat burning.
The table below shows the acetic acid content and calorie content of some common types of vinegar per tablespoon (15 ml):
| Vinegar type | Acetic acid (grams) | Calories |
|---|---|---|
| Apple cider | 0.9 | 3 |
| Balsamic | 0.6 | 14 |
| White distilled | 0.9 | 3 |
| Red wine | 0.6 | 3 |
Chili Peppers: The Spicy Metabolism Booster
Chili peppers are spicy vegetables that can add flavor and heat to your dishes. They contain capsaicin, which is a compound that gives chili peppers their pungency and can boost your metabolism and fat burning by activating receptors in your nervous system that increase the release of adrenaline and noradrenaline, two hormones that stimulate the breakdown of fat and the use of energy. One study found that consuming 6 grams of capsaicin per day increased energy expenditure by 50 calories per day. Another study found that adding 10 grams of red pepper to a high-fat meal increased fat oxidation by 42%, compared to a low-fat meal.
You can eat chili peppers as a whole or chop them and add them to your soups, stews, curries, or stir-fries. You can also use chili powder, flakes, or sauce to spice up your dishes. However, be careful not to consume too many chili peppers, as they can irritate, burn, or stomach upset in some people.
Chili peppers are one of the most effective fat burning foods because they contain capsaicin which can increase your thermogenesis and fat burning.
The chart below shows the capsaicin content and Scoville heat units (SHU) of some common types of chili peppers per 100 grams:
| Chili pepper type | Capsaicin (mg) | SHU |
|---|---|---|
| Bell pepper | 0 | 0 |
| Jalapeño | 4 | 2,500 |
| Cayenne | 40 | 50,000 |
| Habanero | 200 | 350,000 |
| Ghost pepper | 800 | 1,000,000 |
Coconut Oil: The Tropical Fat Burner
Coconut oil is a type of oil that is extracted from the flesh of coconuts. It is composed mostly of saturated fats, but unlike most other saturated fats, it contains medium-chain triglycerides (MCTs), which have similar benefits as MCT oil (see above). Coconut oil can boost your metabolism and fat burning by increasing the number of calories you burn and reducing your appetite. One study found that consuming 15-30 grams of coconut oil per day increased energy expenditure by 5%, equivalent to 120 calories per day. Another study found that consuming 2 tablespoons of coconut oil per day reduced the waist circumference by 1.1 inches (2.86 cm) over 12 weeks, without changing the body weight or body fat percentage.
You can use coconut oil for cooking, baking, or frying, as it has a high smoke point and can withstand high temperatures. You can also add it to your coffee, smoothies, or oatmeal. However, be careful not to consume too much coconut oil, as it is still high in calories and can increase your cholesterol levels if you have a history of heart disease or stroke. A moderate intake of 1-2 tablespoons per day is recommended.
Coconut oil is one of the most beneficial fat burning foods because it provides you with MCTs that can increase your calorie expenditure and reduce your appetite.
The chart below shows the comparison of coconut oil and other common oils in terms of their calorie content and fatty acid composition per tablespoon (15 grams):
| Oil | Calories | Saturated fat (grams) | Monounsaturated fat (grams) | Polyunsaturated fat (grams) |
|---|---|---|---|---|
| Coconut oil | 117 | 12 | 0.8 | 0.2 |
| Olive oil | 119 | 1.9 | 9.8 | 1.4 |
| Canola oil | 124 | 1 | 8.2 | 4 |
| MCT oil | 115 | 14 | 0 | 0 |
Greek Yogurt: The Creamy and High-Protein Snack
Greek yogurt is a type of yogurt that is strained to remove most of the whey and lactose, resulting in a thicker and creamier texture. It is also higher in protein and lower in sugar than regular yogurt, which makes it a great choice for weight loss. Greek yogurt can help you burn fat by increasing your satiety and metabolic rate more than other types of yogurt.
One study found that consuming 24 ounces of Greek yogurt per day resulted in an average weight loss of 22 pounds (10 kg) over 12 months, along with reductions in body fat percentage, waist circumference, blood pressure, and cholesterol levels. Another study found that consuming high-protein dairy products like Greek yogurt increased fat loss and muscle gain during a calorie-restricted diet, compared to low-protein dairy products.
You can enjoy Greek yogurt as a snack or dessert, or use it as a substitute for sour cream, mayonnaise, or cream cheese in your recipes. You can also add fruits, nuts, seeds, granola, or honey to your Greek yogurt to enhance its flavor and nutrition. Choose plain or low-fat Greek yogurt to avoid added sugars and calories.
Greek yogurt is one of the most popular fat burning foods because it provides you with protein and other nutrients that can boost your metabolism and fat loss.
The table below shows the protein content and calorie content of some common types of yogurt per 8-ounce (227-gram) serving:
| Yogurt type | Protein (grams) | Calories |
|---|---|---|
| Greek | 17 | 100 |
| Regular | 9 | 130 |
| Skim | 14 | 80 |
| Soy | 6 | 140 |
Grapefruit: The Citrus Fruit That Lowers Insulin
Grapefruit is a citrus fruit that has a sour and slightly bitter taste. It is low in calories and high in vitamin C, fiber, and antioxidants. Grapefruit may help you burn fat by lowering your insulin levels and improving your blood sugar control, which can prevent fat storage and increase fat burning. One study found that eating half a grapefruit before each meal resulted in an average weight loss of 3.5 pounds (1.6 kg) over 12 weeks, along with improvements in insulin resistance and metabolic syndrome. Another study found that drinking grapefruit juice before meals increased calorie expenditure by 7%, compared to water.
You can eat grapefruit as a whole fruit or squeeze it into juice. You can also add it to your salads, smoothies, or desserts. However, be aware that grapefruit can interact with some medications and cause adverse effects, such as altering their absorption or potency. If you are taking any prescription drugs, consult your doctor before eating grapefruit or drinking grapefruit juice.
Grapefruit is one of the most effective fat burning foods because it contains vitamin C and fiber that can lower your insulin levels and fat burning.
The table below shows the vitamin C content and calorie content of some common types of citrus fruits per 100 grams:
| Citrus fruit | Vitamin C (mg) | Calories |
|---|---|---|
| Grapefruit | 33 | 33 |
| Orange | 53 | 47 |
| Lemon | 53 | 29 |
| Lime | 29 | 30 |
Cinnamon: The Sweet and Warm Spice
Cinnamon is a spice that is made from the bark of several types of trees. It has a sweet and warm flavor that can enhance the taste of many dishes and drinks. Cinnamon may also help you burn fat by improving your blood sugar control and insulin sensitivity, which can prevent fat storage and increase fat burning. One study found that consuming 1-6 grams of cinnamon per day for 40 days reduced the fasting blood sugar levels by 18-29%, along with improvements in cholesterol and triglyceride levels. Another study found that consuming 3 grams of cinnamon with a high-carbohydrate meal increased the thermic effect of food (the amount of calories burned during digestion) by 8%, compared to a low-carbohydrate meal.
You can sprinkle cinnamon on your oatmeal, yogurt, coffee, tea, or smoothies. You can also use it to flavor your baked goods, soups, stews, or curries. However, be careful not to consume too much cinnamon, as it can cause liver damage in high doses. A safe intake of cinnamon is up to 1 teaspoon (4 grams) per day.
The chart below shows the comparison of cinnamon and other common spices in terms of their antioxidant activity and calorie content per teaspoon (2 grams):
| Spice | Antioxidant activity (mmol TE/g) | Calories |
|---|---|---|
| Cinnamon | 131 | 6 |
| Clove | 113 | 6 |
| Oregano | 45 | 5 |
| Turmeric | 43 | 8 |
Dark Chocolate: The Bitter and Rich Treat
Dark chocolate is a type of chocolate that contains a high percentage of cocoa solids and a low percentage of sugar and milk. It has a bitter and rich flavor that can satisfy your sweet tooth and cravings. Dark chocolate may also help you burn fat by improving your blood flow and insulin sensitivity, which can enhance your fat burning and glucose uptake. One study found that consuming 30 grams of dark chocolate per day for 15 days reduced insulin resistance and blood pressure in healthy volunteers. Another study found that consuming 40 grams of dark chocolate per day for 14 days increased the resting metabolic rate by 6%, compared to white chocolate.
You can enjoy dark chocolate as a snack or dessert, or use it to make hot chocolate, brownies, or cookies. However, be careful not to consume too much dark chocolate, as it is still high in calories and fat. A moderate intake of dark chocolate is up to 1 ounce (28 grams) per day.
The table below shows the cocoa content and calorie content of some common types of chocolate per ounce (28 grams):
| Chocolate type | Cocoa (%) | Calories |
|---|---|---|
| Dark | 70-85 | 170 |
| Milk | 10-50 | 150 |
| White | 0 | 160 |
How to Include Fat Burning Foods in Your Diet
To get the most benefits from these fat burning foods, you need to include them in a balanced and healthy diet that meets your calorie and nutrient needs. You also need to combine them with regular physical activity and adequate sleep to optimize your metabolism and fat burning.
Here are some tips on how to include these foods in your diet:
- Start your day with a high-protein breakfast that includes eggs, whey protein, or Greek yogurt.
- Drink coffee or green tea throughout the day to boost your energy and metabolism.
- Add MCT oil or coconut oil to your coffee, smoothies, or oatmeal for extra calories and fat burning.
- Eat fatty fish at least twice a week for omega-3 fatty acids and protein.
- Snack on chili peppers, grapefruit, or apple cider vinegar to curb your appetite and lower your insulin levels.
- Have a salad with leafy greens and vinegar dressing for lunch or dinner to increase your fiber intake and lower your calorie intake.
- Use spices like cinnamon, ginger, turmeric, or cayenne pepper to flavor your dishes and enhance your thermogenesis.
- Enjoy dark chocolate or red wine in moderation for antioxidants and polyphenols.
Conclusion
Fat burning foods are foods that can help you lose weight and burn fat by increasing your metabolism, reducing your appetite, or influencing your hormones. They can also provide you with other health benefits, such as lowering your risk of chronic diseases and improving your mood and cognition. However, fat burning foods are not a substitute for a healthy lifestyle that includes a balanced diet, regular exercise, and adequate sleep. You need to consume these foods in moderation and in combination with other healthy habits to achieve your weight loss goals and maintain your optimal health.
