Foods for fat burner! Discover the secret to burning fat in your body by following a diet that looks at your food choices. Our blog will help you create a healthy and balanced diet including different proteins and fiber rich foods that have been proven to help you lose weight.
Fat Burning Foods: 20 Foods You Should Be Eating To Accelerate Your Fat Loss
While the one true way to lose fat is to be in a caloric deficit, there are certain ways that you can accelerate the process. By optimising your metabolism and planning your workouts and meals, you can give your body the best chance to burn the most fat.
Read on for our list of the top fat burning foods to include when you’re prepping meals and snacks and find out what the bottom line is when you’re trying to lose fat.
1. Eggs
Eggs are packed with protein and fats, making them super satisfying. They slow down your digestion and tell your brain you are full – which can prevent over eating.1
And thanks to their vitamin and mineral content, they also support the chemical reactions our body uses to burn fat.
2. Chicken
Lean protein sources, like chicken, actually take more energy (or calories) to digest than simple carbs do. Eating lean protein also protects your muscle mass when you’re in a calorie deficit, and lean mass burns more calories than fat.1
3. Salmon
Full of heart healthy fats and protein, salmon supports a healthy heart and limits overeating of other calorie sources. 1 One serving of salmon contains about ⅔ the amount of selenium that your body needs to optimise thyroid function.2
4. Greek Yoghurt
Containing twice as much protein as regular yoghurt, Greek yoghurt supports your lean mass and is a satisfying snack. Choose unsweetened versions for the greatest benefit.
5. Whey
Like all of the protein sources listed above, whey protein helps preserve your muscle while trying to lose weight – which helps to target fat loss.1
Choosing a whey like Myprotein Whey Isolate refines the protein to limit carbs and other calories.
6. Watermelon
A sweet summer treat, watermelon’s benefit is in its name – its high water content (and fibre) makes it satisfying without lots of calories. Choosing high-water content fruits will fill you up faster than dried fruits.
7. Apples
Packed with soluble fibre, apples can really curb your appetite before a meal, and slow down digestion.3 Soluble fibre is also linked to heart health – a key component of fitness. 4
8. Blueberries
Blueberries, and other berries, have a high water content and are lower in sugar than other fruits without sacrificing sweetness. Their high antioxidant content helps keep you healthy, too.
9. Celery
Celery is the famous “negative calorie” food – some people claim it takes more calories to digest celery than it does to eat it. The fibre and water content in celery do make it very low calorie – but not calorie free. It’s still a greatly satisfying crunchy snack, and goes great with some hummus.
10. Broccoli
Broccoli and its cruciferous counterparts – like cauliflower and Brussels sprouts – are super high in fibre and nutrients that keep your body burning fat. Experiment with roasting or eating these vegetables raw or steamed – different methods provide totally different flavours.
11. Lettuce
Eating a salad before your meal can actually help with burning fat. Because lettuce is high in water and fibre content, it fills up your stomach and helps to keep your portions of other foods under control. Try not to add too many high calorie toppings or dressings and stick with raw veggies.
12. Oats
An easy choice to get your whole grains in for breakfast, oats can be prepped the night before or just added raw to some yogurt in the morning. Oats absorb so much liquid in the cooking process that the end result is a portion that feels larger and more filling.
13. Quinoa
A protein-packed whole grain choice, quinoa has multiple benefits to boosting your fat loss. Try subbing quinoa for oats occasionally, or making a batch to serve instead of rice with lunch or dinners. It’s also a great ingredient in soups to boost protein content, which also helps to keep you feeling full.
14. Avocado
The creamy high fat fruit, avocado, is powerful in many ways, but the satisfying healthy fat source is a key to a healthy metabolism. Though eating fat feels wrong when trying to burn fat, it can limit overeating and keep you in a caloric deficit, while providing the fat-soluble vitamins your body needs for optimal function.
15. Nut butters
Another healthy fat source, almond butter, peanut butter, and other nuts are great ways to feel fuller, longer. Adding some nut butter to your snack – instead of plain rice cakes or carrot sticks – makes it more satisfying, and slows down digestion to keep hunger at bay.
16. Chia seeds
Small but mighty, chia seeds have many benefits – many of which are thanks to their protein and fibre content. They can turn liquids into thicker substances – think chia pudding or adding into your oatmeal – and provide minerals and vitamins to support the conversion of fat to energy. 5
17. Coffee
While it provides its own metabolism boost, be careful that you don’t add too much sugar or fat to your coffee and counteract its energy-boosting effects.
Even though the calorie burn from drinking coffee is negligible, it can help you push harder during your workouts and burn fat for long after you finish your gym session.
18. Green Tea
Green tea has a long list of benefits that include boosts for your metabolism and your brain. This nootropic tea can be used in its beverage form or found as a supplement to support a healthy metabolism. 6
19. Cayenne pepper
A little bit of spice can increase your metabolism and even help to stabilize blood sugars. Along with other high flavour ingredients – like garlic and ginger – this spice can do more than enhance the flavour of your foods.7
20. Cinnamon
In addition to the sweet, warm flavour cinnamon provides, research has shown that it can even help normalize blood sugar levels. Stable blood sugar levels mean fewer feelings of extreme hunger and slow release of energy over time.8
The Bottom Line
Even if you’re eating all of the foods listed above, it won’t do any good unless you’re in a caloric deficit to burn fat. Keeping consistent habits over time, and exercising consistently rather than doing dramatic cuts, can lead to more sustainable fat loss and healthier habits for life.
The 12 Most Effective Fat-Burning Foods, According to Science
PHOTO:
ARX0NT/GETTY IMAGES
Looking to lose weight, safely? By switching up your diet to favor those things that help you burn fat and increase your metabolism, you can do just that. But what does that mean, grocery shopping–wise? We’ve got the answers from Angie Kuhn, RDN, director of research and nutrition for Persona Nutrition, and Daily Harvest nutritionist Amy Shapiro MS, RD, CDN, who detail what foods and items you should definitely be adding to cart.
1. FISH
PHOTO:
ELENA_DANILEIKO/GETTY IMAGES
Fish provides countless minerals and vitamins essential to body functions, including zinc, iron, selenium, vitamins B12 and D, and especially iodine. “Iodine is used by the thyroid to make thyroid hormones, which affect every cell in the body and are central to our metabolism, from blood pressure and bone growth to body temperature and resting metabolic rate,” says Kuhn.
Shapiro agrees. Fatty fish burns fat due to “the omega-3 fatty acids that help to lower cortisol, a fat storage hormone,” she says. “Fish is also a great source of high-quality protein. Our body uses a lot of energy to digest protein, more so than fat or carbohydrates, and also protein helps to create a sense of fullness, which prevents us from eating further.”
2. EGGS
VITAL FARMS
Eggs are a godsend—they’re cheap and have a ton of quality protein. “Research shows that starting your day with an egg-based breakfast can help you to feel full longer and consume less overall calories,” says Shapiro. “Because eggs are made out of high-quality protein, the digestion can increase the metabolism as it requires more energy to digest than carbohydrates and fats.” Translation? Fat-burning energy.
“Egg yolks are one of the most nutrient-dense, antioxidant-rich, and vitamin-laden foods on the planet!” emphasizes Kuhn. “Compared to the yolks, the whites are basically protein and water. One egg contains six grams of high-quality protein and all nine essential amino acids. Lutein and zeaxanthin are the major antioxidants in eggs and are also essential for eye health.”
3. BONE BROTH
KETTLE & FIRE
Beef Bone Broth Soup, Pack of 4,
Bone broth is not only fat-burning but offers a ton of other nutritional boons as well. “Bone broth is naturally rich in minerals like calcium, magnesium, phosphorous, and iron, as well as natural collagen, which has been shown to increase skin elasticity, promote joint and tendon health, and support muscle growth,” says Kuhn.
4. GREEN TEA
YOGI
Green Tea Super Antioxidant
Drink up, friends. “Studies suggest the polyphenol catechins and caffeine in green tea can rev up your metabolism and increase fat oxidation,” says Kuhn. “Green tea consumption also may increase longevity.”
5. AVOCADO
HAAS AVOCADOS
“Avocados are a nutrient-rich food that provides your body with potassium, vitamin C, vitamin K, and antioxidants,” says Kuhn. “Avocado is also one of the best sources of folate. One avocado provides 41% of your folic acid daily value requirement.”
6. MCT OIL
BULLETPROOF
Brain Octane Oil
What’s MCT? “These are medium-chain triglycerides that go directly to the liver to be used for energy when consumed,” explains Shapiro. “Some research shows MCT oil can help to burn fat as it increases our energy and therefore caloric burn. It is also satiating and can lessen hunger.”
7. COFFEE (OR OTHER CAFFEINATED ITEMS)
STUMPTOWN COFFEE ROASTERS
French Roast Whole Bean Organic Coffee
“Depending on the amount consumed, caffeine can raise the metabolism and increase energy to burn more calories and lead to weight loss—especially if consumed prior to exercise,” notes Shapiro.
8. COCONUT OIL
VIVA NATURALS
Organic Extra Virgin Coconut Oil
According to certain studies, coconut oil can help with obesity in both women and men. This is due in part to the fact that coconut oil contains mostly MCT fats, which as stated, help burn fat and suppress appetite.
9. WHEY PROTEIN
TERA’S WHEY
Organic Protein, Bourbon Vanilla
This protein source helps keep you full, and according to studies, works to increase your metabolism in all people—slim or obese. Use it to amp up your workout smoothies.
10. CHILI PEPPERS
According to studies, the heat from chili peppers is said to help increase metabolism and burn fat while also adding anti-inflammatory properties to your diet. Meaning? It’s time to get spicy.
11. FULL-FAT GREEK YOGURT
Besides the truly good-for-you probiotics (hello, gut health), greek yogurt made from full milk contains conjugated linoleic acid, which according to some studies, may help with fat-burning, particularly in overweight individuals.
12. OLIVE OIL
CALIFORNIA OLIVE RANCH
10 fat burning foods for quick weight loss
01/11Top fat burning foods!
Fat burning foods like green tea, lemon and honey, apple cider vineger and curry leaves help in shedding those extra pounds. Apart from following a strict diet and exercise routine, you can simply lose weight by having fat burning food and drinks as they will increase the metabolism, reduce fat absorption and help the body to burn more calories. Here is a list of home remedies which will help you slim down easily.
02/11Lemon and honey
The regular intake of lemon and honey with a glass of warm water on an empty stomach in the morning can aid weight loss. Add a tbsp of lemon juice with 2 tsps of honey to a glass of warm water. Mix well. Drink the solution immediately.
03/11Green tea
Green tea is a natural fat burner drink which helps in shedding those extra pounds. Soak green tea leaves in a cup of boiling water and add a few drops of lemon juice. Leave it overnight and then drink on empty stomach in the morning.
04/11Curry leaves
Curry leaves aid digestion which makes this the perfect remedy for weight loss. Consume curry leaves every morning on an empty stomach.
05/11Coffee
Caffeine can help boost your metabolism, thus aiding weight loss. Drink one cup of coffee a day for losing weight.
06/11Citrus juice
This is an effective drink that helps lose weight. Citrus acids such as lemon or lime juice, orange juice burn calories and body fat. Drink a glass of citrus juice everyday for immediate results.
07/11Cinnamon
Cinnamon is an age old remedy to combat obesity and weight loss. Add a tsp of cinnamon powder to a glass of warm water. Now, add a tbsp of lemon juice and a tsp of honey to this and mix well. Drink this concotion once daily on an empty stomach.
08/11Cayenne pepper
The presence of capsaicin in cayenne pepper makes it an effective weight loss remedy as it helps in boosting the metabolism. Add a tsp of powdered cayenne pepper with half a tsp of honey to a glass of water. Mix well and consume this solution daily.
09/11Black pepper
Black pepper contains a compound called piperin, which possesses fat reducing and lipid-lowering activities and hence plays a significant role in weight loss. Add a tbsp of lemon juice to a glass of lukewarm water. Mix well and add two tsps of honey to it. Drink this 3 to 4 times daily.
10/11Aloe vera juice
Aloe vera juice helps in weight loss by increasing the metabolism. Drink a cup of unsweetened aloe juice on an empty stomach daily for a week.
11/ 11Apple cider vinegar
Apple cider vinegar is an excellent source of acetic acid that exhibits anti-obesity properties and promotes weight loss. Add a tbsp of apple cider vinegar to a glass of warm water. Mix well and add some honey to it. Drink this solution 2-3 times daily