foods that burn fat

12 Best Fat Burning Foods To Set Off Metabolism

Written By : Dr Ruby Shah   ✓ Fact Checked

Some foods can reduce appetite, cravings and help you burn more calories. These are the 12 most weight loss-friendly foods on the planet.

(Last Updated on June 5, 2024)

There is possibly no food that can single-handedly help you lose weight.

Research shows combining a variety of foods has a more significant effect on your metabolism, reduces your appetite, and generally helps you cut down calories.

However, you need to pair these foods with regular workouts to burn calories.

These fat-burning foods have a proven record of accelerating fat loss.

Here are foods to include in your grocery list.

Read next: 3 Best Supplements To Burn Fat Fast

Most Effective Foods That Burn Fat According To Science

1. Nuts


Nuts are high in healthy fats, but they can aid in weight loss when taken in moderation.

They are high in magnesium, fatty acids – monosaturated fats and Omega 3s, fiber, and proteins that spark off hunger by keeping you feeling full for longer.

A 2011 study1 published in the Journal of Nutrition and Metabolism states that nuts enhance metabolic health and maintain a healthy weight.

For instance, almonds have high fat-burning power and are associated with increased fat metabolism and weight loss.

They contain l-arginine, an amino acid that can help burn calories and build muscles, especially when taken before a workout.

Studies show almonds reduce leg and belly fat if 1.5 ounces are taken daily.

On the other hand, walnuts provide ALA, an omega-3 fatty acid that lowers inflammation and increases insulin resistance.

2. Fatty Fish

Fatty Fish

Fatty fish, including sardines, salmon, mackerel, and, herring are abundant in Omega-3 fatty that lower heart risk, reduce inflammation, lower cortisol levels, and support fat loss.

Wild salmon contains the highest amount of omega-3 fatty acids, which reduce inflammation, hence, prevent metabolic diseases and obesity.

It also has a low glycemic, which means that it prevents fat storage in the middle area and controls insulin levels.

Moreover, fatty fish contain healthy fats and proteins that lower cravings and prevent snacking.

3. Green Tea

Green Tea

Green tea is a natural fat burning drink, rich in antioxidants that boost the body’s metabolism and lower oxidative stress.

It contains polyphenol: EGCG-epigallocatechin gallate, which accelerates burning fat.

Studies show EGCG lowers fat absorption and boosts metabolism, which leads to overall low body fat.

4. Legumes


Legumes, including black beans, kidney beans, lentils, and peas are a great source of protein that supports building muscle and reducing hunger cravings.

Moreover, they are rich in both soluble and insoluble fiber that control blood sugar levels.

The insoluble fiber in beans feeds the healthy bacteria in the gut, promoting the release of butyrate, a chemical that accelerates the body to burn fat and prevent inflammation.

Soluble fiber makes you feel full for longer, thus supports weight loss.

A 2011 study showed that individuals who ate at least 10 grams of soluble fiber every day for about 5 years reported a 3.7 percent reduction in belly fat.

5. Eggs


The American Heart Association states that eggs are rich in proteins, 78 calories, and vitamins.

Despite having high cholesterol, eggs can help you in losing weight. They contain choline, a nutrient that triggers the substance responsible for the removal of cholesterol from the liver.

Studies show eggs, especially when taken for breakfast, increase satiety and lower cravings among individuals.

Additionally, egg- protein boosts metabolism by almost 35 percent, thus supports fat burn.

Eggs are rich in nutrients that keep the body healthy even if you are under a low-calorie diet.

6. Avocados


Avocados are rich in fiber and mono-saturated fats, which increase satiety and prevent snacking between meals.

Hence, they can help you reduce the number of calories you consume in a day by keeping you fuller.

They also contain potassium, which lowers water retention in the body, and Vitamin B6 which, lowers cortisol, a stress hormone that builds belly fat.

Studies show that individuals who eat half an avocado every day reduce fat distribution and lowers appetite by 40 percent.

A 2013 study reports taking avocado frequently leads to a lower BMI and waist circumference.

7. Dairy Products

Dairy products are rich in protein that keeps you feeling fuller and calcium, which has been shown to support fat burn.

Some of these products include Greek yoghurt, cottage cheese, and low-fat milk.

Several studies show that high-protein, full-fat dairy products are linked to increased fat loss, reduced appetite, and lower risk of type2 diabetes and obesity.

Additionally, calcium is associated with reduced body weight and low-fat storage in the midsection.

Go for probiotic yoghurt, which contains live, active cultures to maintain a healthy gut

Note: Avoid low-fat yoghurt; it is enriched with sugar.

8. Coconut Oil

Coconut Oil

You probably use coconut oil in your beauty regime; now, you may want to keep it closer because it can accelerate metabolism and suppress appetite.

Coconut oil is enriched with fatty acids known as MCTs (Medium-Chain Triglycerides) that enhance satiety and boost more calorie burn.

We all know that coconut oil is high in calories; thus, you should not add it to your diet but instead replace your cooking fat with it.

Research shows medium-chain triglycerides boosts energy and lowers fat stores.

9. Chili Pepper

Chili Pepper

Chili peppers contain capsaicin, an active ingredient that accelerates fat burn and suppresses appetite.

Studies show that capsaicin boosts the body’s metabolic rate, which facilitates the conversion of food into energy.

Chili peppers contain other antioxidants that prevent oxidative stress and lower inflammation.

Several studies2 agree that chili peppers lower food cravings and boost the number of calories you burn by at least 50 calories each day.

10. Olive oil

Olive oil

Olive oil never misses in any weight loss recipes; it is one of the most popular oils filled with omega-3 fatty acids.

It contains oleocanthal, a polyphenol that reduces fat-storing inflammation in the body.

It is one of the healthy oils that accelerates metabolism, boost HDL cholesterol, reduce triglycerides, and keeps you feeling full for longer.

11. Leafy greens

Leafy greens

Dark leafy greens, including collard greens, spinach, kale, and swiss chard can help you lose extra pounds.

Here is why.

They are rich in thylakoids, structures that lower food cravings and accelerate the body’s ability to burn fat.

A 2015 study3 shows thylakoids bind with dietary fat inhibiting absorption and storage, and reduce food cravings by about 25 percent.

They contain magnesium that boosts metabolism, Vitamin C that lowers cortisol levels, fiber that increases satiety, calcium, folate and iron, nutrients that stimulate the body to burn fat.

12. Berries


You may consider having berries in your morning smoothie or before workouts.

Berries, especially blueberries, contain polyphenols –antioxidants that lower-fat inflammation, reduce cortisol levels, prevent fat formation and increase blood flow to the muscles.

Also, they are high in fiber that controls blood sugar levels, increases satiety, and improves gut function.

Studies have only been done on animals; they state that berries lower belly fat. One study done on mice tissue culture showed that blueberries inhibited adipogenesis-the development of new fat cells by 73 percent.

However, scientists say there is need to test this in humans to ascertain the results.

What’s more? They contain less sugar than most fruits and could help control cravings for sweets and other sugary snacks.

You can combine yoghurt and blueberries before your workout to boost more blood to the muscles and prevent fatigue.


Losing weight requires a lot of changes and sacrifices in your diet.

You need to ditch some of the unhealthy junkies and replace them with healthier foods that support fat burning.

Also, avoid late-night munchies; your body may not be able to burn as many calories at night as it would during the day.

Eat at least 2 hours before bed.

Some foods and drinks can help you burn fat; they stimulate metabolism, increase satiety, and suppress your appetite.

But, they also need to be taken in moderation and combined with regular workouts to realize noticeable fat loss.

Without physical activity, there may be no visible results in fat loss.

Read next: Will Yoga Help You Shed Excess Fat?

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