You’re on a diet to lose weight… but you need to eat, right? What if there were a way you could eat until you were full, all the while burning fat? In this article, we’ll tell you about:
- The best fat burning foods for weight loss
- How to diet without feeling hungry
- The most nutritious foods to add to your diet to burn fat and lose weight
Are you ready to start burning fat? Here are the best fat burning foods for weight loss.
1. Apple cider vinegar
It’s not technically a food, but apple cider vinegar is one of the best additions you can make to your diet. Sprinkle it on your salad or just drink a teaspoon mixed with water. ACV has been shown to help increase body fat loss in mice and in humans!
- Apple cider vinegar can be taken in supplement form
- You can cook with ACV or just mix it with water
- Apple cider vinegar has been proven to help reduce fat
2. Green tea
Green tea is another “food” you can drink. Green tea contains chemicals called catechins, compounds which are naturally occurring and that make green tea one of the best fat burning foods. Take it in pill form or just sip a mug with breakfast. You’ll love this alternative to coffee for its fat burning properties.
- Take green tea as a supplement or drink it hot or cold
- Green tea contains catechins that are beneficial to your weight loss and your health
- Add a touch of honey or fruit juice to your green tea to enhance the flavor
3. Cayenne pepper
Here’s another one you can cook with. Cayenne pepper isn’t for those of you who don’t like spicy foods! But if you love the heat, cayenne pepper is one of the best fat burning foods. It’s a natural appetite suppressant and naturally boosts your metabolism, so spice up that supper with cayenne pepper!
- Cayenne pepper is a natural appetite suppressant
- The pepper is spicy, so be sure to double up on your water!
- Cayenne pepper naturally boosts your metabolism to help you burn fat
4. Avocado
You may have heard that avocado is high in fat, and you wouldn’t be wrong. But the fat in avocado can actually help you by regulating the way your fat genes work. The fruit is also packed with vitamins, including B-complex vitamins, vitamin E and vitamin K. Grab some guacamole and start burning fat!
- Avocado does contain fat, but it’s a healthy fat
- Avocado is also a great source of vitamins and nutrients
- Cook with avocado or just sprinkle with a touch of sea salt and eat it plain!
5. Sweet potatoes
Some people are told that, to burn fat, they must avoid carbs. But that’s just not true! In fact, sweet potatoes are some of the best fat burning foods. They’re a slow carb, which means they’ll help you stay full longer. They’re full of carotenoids which help to stabilize your insulin levels. Plus, the carbohydrate content will help you maintain plenty of energy throughout the day.
- Sweet potatoes burn slowly, helping you stay full longer
- They’re filled with vitamins and nutrients like carotenoids, vitamin A and vitamin C
- Sweet potatoes are a great alternative to bread or baked potatoes
6. Dark chocolate
A surprisingly fat-burning food is dark chocolate. See, our bodies love to ferment chocolate, causing the production of polyphenolic compounds. These compounds are great for telling your body to burn fat as fuel, and they can even reduce inflammation (read: bloating). As with every food, consume dark chocolate in moderation, and opt for the unsweetened kind when possible.
- Dark chocolate helps our bodies produce compounds that burn fat
- The chocolate can also help reduce bloating and inflammation
- Use fat-burning dark chocolate in moderation, opting for unsweetened when possible
7. Eggs
Eggs have gotten a bit or a bad reputation over the years, as they’ve been blamed for high cholesterol and other conditions. However, eggs are jam packed with choline, which will greatly assist your body in burning fat. In addition, they’re a great source of protein, with one large egg containing around 6 grams. Hard boiled, scrambled or poached – any way you like them, eggs are one of the best fat burning foods.
- Eggs are a great source of protein, which is excellent for weight loss
- Choline, found in eggs, will help you burn fat
- Eggs have a bad reputation but they’re an awesome fat burning food
8. Cooked tomatoes
Raw tomatoes will help you burn fat, too. But studies show that cooked or sun-dried tomatoes contain more lycopene than their raw counterparts. Lycopene is an antioxidant which helps “clean up” your body, ridding it of compounds that tell your body to store fat. So grab some sun dried tomatoes – they’re low in calories, too!
- Lycopene helps sweep away compounds that tell your body to store fat
- There’s more lycopene in cooked and dried tomatoes than in raw
- Sun dried tomatoes are a great snack – very low in calories!
9. Grapefruit
Pretty much everyone has heard of the grapefruit diet; it’s been popular since the 1930s and has remained a trend even today. While we don’t necessarily condone eating just grapefruit, or grapefruit with every meal (hello, ulcers!) grapefruit is, in fact, a great fat-burning food. Grapefruit stimulates the production of adiponectin, which help break down fat. So grab some grapefruit for breakfast and watch the inches slip away!
- Too much grapefruit may lead to ulcers or stomach trouble
- Grapefruit helps break down body fat by helping your body produce adiponectin
- It’s also a great source of vitamin C!
10. Coconut oil
You’ve probably heard coconut oil being lauded as one of the best “superfoods.” While we can’t vouch for any food being a superfood, we know that coconut oil comes close! This fat’s triglycerides are burned as energy rather than stored. So cook with coconut oil instead of butter or veggie oil and do your waistline a favor!
- Coconut oil contains healthy fats that are burned as energy
- You’ll love the sweet, nutty taste of coconut oil
- Use this oil as a substitute for other, low quality fats
11. Lemon
Next time you’re thirsty, don’t grab a juice or a soda. Of course, you can drink green tea. But water with a spritz of lemon is a great fat burning food, too! Lemon is a natural diuretic, and will almost instantly help a bloated feeling. But it’s also been shown to improve the health of those with metabolic disorders and obesity.
- Lemon is a natural diuretic and will help you with fluid retention
- D-limonene, found in lemon peel, will help improve your metabolism and aid weight loss
- Add lemon to water to keep yourself feeling full!
12. Greek yogurt
Greek yogurt contains two important ingredients: vitamin D and calcium. These two nutrients help your body fight the production of cortisol, which is a stress hormone that tells your body to store fat. Rather than picking up a smoothie at the store, reach for some Greek yogurt, add a few berries and enjoy this fat burning food.
- Greek yogurt contains vitamin D and calcium
- It’s also very high in protein, great for burning fat
- Greek yogurt helps control the production of stress hormone cortisol
13. Spinach
Spinach is sooooo good for you, and it’s a great fat burning food, too! Spinach is full of nutrients like iron, folic acid and vitamins that help to give you more energy. It’s also a natural appetite suppressant, meaning that you’ll feel fuller for longer. The veggie contains compounds called thylakoids; these compounds help curb your food intake and tell your body to burn fat reserves for energy. Raw or cooked, burn fat the Popeye way with spinach.
- Spinach is packed with nutrients that provide your body with energy
- It’s a low calorie food, so eat up!
- Thylakoids help signal your body to burn fat, making spinach a great fat burning food
14. Cinnamon
The next time you reach for a non-dairy creamer to add to your coffee, consider spicing it up another way – with cinnamon! Cinnamon is a spice that helps to regulate your insulin and your blood sugar. That, in turn, helps prevent blood sugar spikes and crashes. In addition, cinnamon contains antioxidants to help ward off other diseases. Sprinkle cinnamon in your coffee, on your quinoa or even on your salad for a healthy fat burning boost.
- Cinnamon contains antioxidants which are great for your overall health
- You can cook with cinnamon or just use it as a flavoring for your everyday foods
- Cinnamon will help regulate your blood sugar, preventing blood sugar crashes and cravings
15. Cauliflower
Cauliflower is what’s called a thermogenic food. Your body does a lot of work to digest thermogenic foods – in fact, you’ll expend more calories digesting them than you’ll consume while eating them! As with any food, moderation is key. But adding a serving of cauliflower to your plate will have you burning fat easily!
- Thermogenic foods use more energy to digest than you’ll consume eating them
- Cauliflower is a low calorie food and a great fat burning edition to your diet
- Eat cauliflower cooked or serve it raw with a vinegar-based dressing
16. Garlic
No dish would be complete without a clove of garlic. As it turns out, garlic is a great fat-burning food. A compound in garlic called allicin (like the name) has been linked to low blood pressure and low blood sugar, as well as an increase in burned fat. Cook your meals with garlic for a tasty, fat burning treat.
- Garlic is a commonly used spice in cooking
- Allicin, found in garlic, helps control blood sugar and blood pressure
- Additionally, allicin has been show to help your body burn fat
17. Chamomile tea
Chamomile tea itself isn’t particularly potent as a fat burner. However, sleep is. Enjoying a cup of hot chamomile tea before bed can help you sleep better, increasing your body’s fat burning capabilities. Studies show that adults who get between 7 to 9 hours of sleep per night are more effective in their weight loss programs. So drink up, rest well, and burn that fat!
- Sleep is critical to weight loss
- Adults should plan on 7 to 9 hours of sleep per night
- Chamomile is an herbal tea that helps promote good sleep hygiene
18. Turmeric
Turmeric is another spice that can help you burn fat and shed pounds. This spice comes from a yellow root and is used frequently in cooking. Add it to your eggs, your vegetarian chili and even your tea! It’s an anti-inflammatory that will help you burn fat while you eat your favorite dishes.
- Turmeric is used in many ethnic cuisines, and is a great fat burner
- Mice who were fed turmeric had a reduction in weight gain when fed the same diet as mice who were not
- Turmeric is an anti-inflammatory, meaning even greater weight loss success
19. Oysters
If you’re a fan of shellfish, grab some oysters on your next trip to the grocery store. These little shellfish contain quite a high level of zinc, which is known to work with your hormone, leptin, to curb cravings and regulate your appetite. They’re also packed with iron, another essential nutrient. A low calorie protein, oysters are a great fat burning food!
- Zinc works together with a hormone called leptin to reduce your cravings and moderate your appetite
- Iron is another essential nutrient found in oysters
- Oysters are a low calorie food and studies have linked them to significant weight loss benefits
20. Nuts and Butters
Peanut butter, sunflower butter (sunbutter), cashew butter and more are among the best fat burning foods on grocery store shelves. Or, if you’d rather, opt to eat the whole nut. Just a small portion – two tablespoons of butter or a quarter cup of nuts – is ideal for most adults. These foods contain protein, good fats and plenty of fiber to help you burn fat and lose pounds.
- Nuts and nut butters contain healthy fats to help you lose weight and stay healthy
- Moderation is key – watch your portion sizes
- Nuts and butters are filling and will keep you from feeling hungry throughout the day
21. Berries
Think like a bird and reach for some berries next time you get a craving for something sweet. Colorful, beautiful berries are packed with fiber, helping to keep you feeling full for longer. They also contain antioxidants which help fight disease – and even some cancers! Blueberries, raspberries and blackberries are all good bets. Mix them with Greek yogurt or just snack on a handful.
- Berries are filled with fiber, which helps keep you from feeling hungry
- They also contain antioxidants, powerful disease-fighting agents
- Berries make a great substitute for sugary, sweet snacks
22. Whole grains
There’s a lot of noise about whole grains lately. More and more people are opting to adopt a gluten-free diet. The truth is that only around 1% of people suffer Celiac disease, the disease associated with gluten intolerance. So if you’re a part of the other 99%, grab some whole grains! Products that are made from 100% whole grain are a great source of fuel, and you’ll feel less hungry for longer. These complex carbohydrates help boost your metabolism, too!
- Most people aren’t gluten intolerant, only about 1% of the human population is
- Whole grains are a great source of fuel
- These grains also help to boost your metabolism
23. Beans
In fact, most beans! Black beans, in particular, are a wonderful fat burning food. They’re a great source of protein, essential to any weight loss plan. They’re full of fiber, which helps regulate your digestion. And fiber also takes a while to go through your system, meaning fewer cravings and blood sugar fluctuations.
- Beans are a healthy, whole source of protein
- They also contain a lot of fiber, essential to digestion
- Beans keep you feeling full and help to regulate your blood sugar levels
24. Asparagus
Asparagus is a high fiber, low calorie food… as long as you don’t drench it in butter! These little plants also contain a lot of protein, something most people don’t know! One cup of asparagus contains about 3 grams of protein, great for burning fat! Sautee your asparagus in olive oil and garlic, then sprinkle with lemon juice for an easy side dish at dinner time.
- Asparagus contains a surprising amount of protein
- The veggies are high in fiber, but low in calories
- Asparagus is available year round in most parts of the world
25. Lean meats
You don’t have to nosh on veggies all day to lose weight and burn fat. In fact, lean proteins are some of the most effective fat burning foods. Tuna, chicken and turkey are a few examples. They’re high in protein, and low in fat relative to other animal products. Plus, they’re great for your mood. Chicken and turkey in particular are a great source of tryptophan which can help improve both your mood and your sleep.
- Lean meats are low in fat and high in protein
- Foods like tuna, chicken and turkey can also help you sleep more soundly
- Opt for animal proteins that are lower in fat as opposed to beef and similar foods
26. Coffee
When used in moderation, coffee can be a great fat burning food. This drink has naturally occurring caffeine, which has been shown to help stimulate metabolism. It also gives you a burst of energy, inspiring you to move more. Furthermore, coffee improves your mood! Try not to drink more than between 1-4 cups of coffee per day, and be sure to skip the sugary sweeteners.
- Coffee is a great fat burning food and a metabolic booster
- People who drink coffee experience and increase in exercise performance
- Limit yourself to no more than 4 cups of coffee per day
27. Pumpkin
No, we don’t mean a pumpkin spice latte. Best to stay away from those fatty, sugary drinks. We’re talking about real pumpkin, which is high in fiber and low in calories. Blend some pumpkin into your smoothie, or stir some into your yogurt for a treat. Pumpkin is available year round, and can be found in the canned goods aisle of your grocery store. Be sure you’re selecting the pumpkin and not the pumpkin pie mix!
- Pumpkin isn’t just for fall! Enjoy canned pumpkin year round
- Cook with pumpkin, create smoothies or enhance your yogurt
- Pumpkin is high in fiber and low in calories
28. Oatmeal
You don’t have to eat quinoa and grapefruit for breakfast every morning. In fact, many people choose to cut out oatmeal, but it’s one of the best fat burning foods you can choose to begin your day. Whole oats will keep you feeling full, all the way up until lunch time. Adorn your oatmeal with some fat burning cinnamon and a handful of healthy berries. Or stir in a little peanut butter for an extra treat.
- You may be tempted to skip oatmeal as it’s a carb-rich food… but don’t!
- Oatmeal is a great breakfast food, and you won’t feel the temptation to snack before lunch time
- Enhance the super powers of your oatmeal by adding cinnamon, berries or nut butter
29. Pears
Pears are super sweet, but did you know that they’re a great fat burning food? Even despite the natural sugars, one medium size pear has 100 calories and 6 whole grams of fiber! This fiber passes slowly through your system without being absorbed, giving you a full feeling while “cleaning out” your digestive tract. Pears are one of the sweetest fruits you can buy, but they’re also one of the best at burning fat.
- Despite the sweetness of pears, they’re a great fat burning food
- One medium pear has as much as 6 grams of fiber
- Pears contain 24% of the daily recommended fiber for adults
30. Milk
And the surprising thing about it is that whole milk is even better for you than the skim variety. The fats in whole milk help you better absorb nutrients. Opt for organic milk, as you’re less likely to run into antibiotics and other nasty stuff. Then enjoy a glass of the white stuff. It’s a great source of calcium and vitamin D, which we already discussed as excellent fat burners. There are also acids in whole milk that will help to promote gut health and keep your digestive system working smoothly.
- Don’t reach for the skim or 2%, instead buy whole milk – it’s better for you
- When possible, buy organic milk as it’s free from harmful substances
- Acids in milk help protect your gut health and keep your digestive tract healthy
31. Soup
Now, of course, the type of soup you choose will make a difference. Soups that are heavier, like clam chowders and cream of anything aren’t going to be the best option. High sodium soups aren’t the best choice either, as they can cause fluid retention as well as other health issues. But healthy, low-sodium soups are a great fat burning food! The water content makes you feel full while you’re still getting the nutrients you need. Try stewing your own veggies in low sodium chicken broth for a healthy, fat burning lunch.
- The water content in soup is high… and filling!
- Soups that are creamy or high in sodium aren’t the best options
- Soups have what is called low energy density, which means you’re going to eat less
32. Chia seeds
Chia seeds are incredible. One ounce of chia seeds contains around 12 grams of carbohydrates. However, 11 of those 12 grams of carbs are fiber! They’ll literally pass right through your system, and will absorb water along the way. This turns them into a gel-like substance which reduces your appetite significantly. Add chia seeds to your salad, or put a teaspoon into your Greek yogurt.
- Chia seeds are relatively high in carbohydrates, but those carbs are almost all fiber
- Chia seeds will expand in your stomach, causing you to feel full
- Fiber is a great nutrient for fat burning, as it’s not digested by your body
33. Hemp seeds
Nowadays, you’ll see hemp everywhere. It’s used to make fabric, used to treat illness and used to burn fat! Did you know you can eat hemp seeds? Just sprinkle them into your cereal, onto your salad or into your smoothie and enjoy the fat burning benefits. Hemp seeds contain alpha-linolenic acid, which helps give your metabolism a boost.
- Hemp is found in a wide variety of industries from furniture to beauty products
- The seeds can help boost your metabolism
- They’ve got a nutty taste, similar to sunflower or pumpkin seeds
34. Brown rice
Brown rice is another of those foods that people seem to have sworn off. It’s a starch, a carbohydrate, but it’s got very high levels of chromium. As you may know, chromium is frequently sold in pill form, as it helps to regulate your blood sugar and prevent cravings. Brown rice naturally contains this mineral, so why not add brown rice to your dinner menu?
- Brown rice is a carbohydrate, so people tend to steer clear
- Reconsider, as brown rice is high in chromium which helps control your blood sugar
- Brown rice will also help direct your body’s storage of fat
35. Bananas
There are around 105 calories in one medium size banana. However, they’re a great source of potassium, a mineral that’s essential to your health and to burning fat. Potassium helps prevent cramping while you exercise (and at other times, too!) and it also helps your body regulate the minerals that are going into and out of your cells. Studies have shown that bananas can help to increase your resting metabolism rate, too!
- Bananas are an excellent source of potassium, and are relatively low in calories
- Potassium helps your body regulate minerals going into and out of your cells
- It also has been shown to increasing your resting metabolic rate
36. Watermelon
Like soup, watermelon is made mostly of, well, water! Because watermelon boasts such a low energy density, it’s going to take up more room in your belly while supplying only a few calories. A whole cup of diced watermelon contains only 46 calories, which equal to a little over a ten minute walk. Plus, the fruit is a good source of vitamins A and C, making it a healthy, filling and fat burning food.
- Watermelon’s water content helps keep you feeling full while you consume very few calories
- It’s a great source of vitamins A and C
- For a treat, freeze watermelon chunks and drop them into your water
37. Air popped popcorn
When you need a snack, grab some popcorn! Air popped popcorn is one of the best fat burning snacks because it’s low in calories and high in fiber. A full cup of air-popped popcorn has only 30 calories, and remember – it’s okay to sprinkle a little salt on the popcorn, or try garlic powder for a different take on the classic snack. Stay away from the microwaveable bags. They’re high in fat and sodium, and the bags themselves emit chemicals when you pop them in the microwave.
- Three cups of popcorn is very satisfying and contains under 100 calories
- Add a pinch of salt, or try other spices to dress up your popcorn
- Avoid microwave popcorn as it’s unhealthy and may contain chemicals
38. Bone broth
Assuming you’re making your own bone broth or buying a low sodium version, bone broth is one of the best fat burners out there. It’s packed with amino acids which help your body restore and build muscle as well as increase your metabolism to help you burn more calories. Sip bone broth before your lunch or dinner for a healthy, protein rich way to feel more full. To make your own, simmer beef bones with marrow along with your favorite veggies for 24 to 48 hours. The Crock Pot is fine. Then, strain and serve.
- Bone broth is rich in amino acids which are excellent for building and repairing muscle
- The broth has also been shown to boost your metabolism
- Make your own by simmering beef bones with your favorite veggies like carrots, onions and celery
39. Bison
Here’s one you probably didn’t expect! Research shows that lean meats are better for you than fatty meats. These lean meats are often thought of as chicken, turkey and fish. But bison is actually one of the best fat burning foods you can find in the butcher shop. It’s lean, but it’s a red meat making it high in iron, zinc and vitamin B12. Amino acids round out the equation, making bison a superior meat for fat burning.
- Bison is a red meat, but it’s lean and low in cholesterol
- The meat is packed with amino acids and essential nutrients to burning fat
- Bison contains 35% more protein than beef
40. Bean sprouts
You don’t have to eat like a bunny to burn fat and lose weight. But adding a handful of bean sprouts to your salad or sandwich will go a long way in helping you burn fat. Sprouts are a great source of fiber, as well as vitamins E, B, C and A. You’ll find potassium, iron and calcium in the little sprouts. And they’ve got a high enzyme content, meaning better digestion for you. When you shop for sprouts, choose organic. Non-organic sprouts may contain chemicals you don’t want to put into your body!
- Bean sprouts are little nutritional powerhouses
- They contain vitamins, minerals and enzymes essential to digestion and fat burning
- Always choose organic bean sprouts for your safety
Conclusion
There’s no one superfood. Instead, there are many foods that will help you burn fat while you eat. Rather than cutting calories and feeling hungry, why not add some of these filling, delicious and fat burning foods to your diet? Your waistline will thank you!
