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20 fat-burning foods to burn your body fat!

These 20 fat-burning foods can really increase your body's metabolism and promote fat loss. Including these in your daily diet for better overall health.

Source: Image by Freepik

Are you on a quest to shed some unwanted pounds, or maybe just aiming to lead a healthier lifestyle? You're not alone! We often hear about the latest diet trends and exercise regimes, but the true secret to weight loss might just be hiding in your kitchen. 

The foods we eat play a crucial role in how our body manages fat. It's not just about cutting calories; it's about choosing the right foods that work in our favour.

Each food item you eat is like a tiny worker in your body's fat-burning factory. Some are diligent, boosting your metabolism and keeping you full longer, while others... well, they're more like taking a coffee break on your body's time. 

In this article, we're focusing on the go-getters, the foods that give your body a natural boost in burning fat.Forget about bland diets and unachievable meal plans. We're here to introduce you to 20 fantastic foods that are not only delicious but are also champions in helping you burn that stubborn fat. 

So, grab a snack (a healthy one, of course!), and let's dive into the world of fat-burning foods that are about to revolutionise your diet and your approach to weight loss.

Understanding fat burning

When we talk about "burning fat," we're referring to the body's complex process of converting fat into usable energy. Fat cells, primarily designed to store energy, expand to accommodate excess energy from high-calorie foods, especially when coupled with a sedentary lifestyle. 

This process was beneficial for our ancestors who needed stored energy for survival during periods of scarce food availability. However, in today's world of abundant food and more sedentary lifestyles, this leads to an excess accumulation of fat. 

The major issue with excess fat is that it alters the normal functioning of fat cells (adipocytes), leading to increased storage and decreased energy release, abnormal hormone production, increased inflammation, and a slowed-down metabolism, a condition known as adiposopathy​​. [1]

Now, how do specific foods influence this process? Some foods require more energy to digest, absorb, and metabolise, a phenomenon known as "diet-induced thermogenesis" (DIT) or the thermic effect of food (TEF). [2]

Essentially, you burn calories simply by eating and digesting certain types of food. The general formula for TEF is about 10% of your daily caloric intake, but this can increase with certain foods​​. [3]

Source: Pexels

Protein-rich foods

Foods like meat, fish, eggs, dairy, legumes, nuts, and seeds are highly thermogenic. They have a TEF of 20 to 30%, making protein the most thermogenic macronutrient. A high-protein diet can optimise metabolism, aid in maintaining muscle mass during weight loss, and thus prevent the natural drop in metabolism often seen during dieting​​​​. [3]


Foods such as beans, chickpeas, green peas, and lentils provide both protein and fiber, requiring more calories to digest. They also feed the gut microbiome, producing short-chain fatty acids that the body uses for energy. Legumes have been shown to boost metabolism and aid in weight loss in studies​​. [3]


Capsaicin, found in chilli peppers and cayenne pepper, can increase metabolic rate by about 50 calories per day. It has been observed to significantly decrease belly fat and reduce appetite and energy intake when consumed regularly​​. [3]


A non-burning version of capsaicin found in non-spicy peppers, has been found to nearly double energy expenditure after a meal compared to a placebo, thus increasing fat burning​​. [3]

Caffeine and catechins

Commonly found in coffee and tea, caffeine can boost thermogenesis by 8 to 11%. Combining caffeine with catechins, as in green and oolong teas, can further enhance daily fat burning by up to 17%​​. [3]

Whole grains

The body works harder to digest whole grains compared to refined grains, elevating metabolism. Eating whole foods can increase post-meal energy expenditure significantly more than processed foods​​. [3]

Medium-Chain Triglycerides (MCTs)

Found in foods like coconut oil, MCTs can increase metabolic rate by up to 5%, aiding in weight management and possibly supporting cognitive function​​.

Understanding how these foods affect fat burning helps in formulating a diet that not only aids in weight loss but also improves overall health. By focusing on foods that naturally enhance metabolism and energy use, it's possible to influence the body's fat-burning process positively. [3]

Source: Jcomp on Freepik

The 20 fat-burning foods

In this section, we dive into 20 incredible foods, each backed by scientific studies, that can help boost your metabolism, reduce cravings, and assist in shedding unwanted fat. 

From protein-rich options to fibre-packed snacks, these foods are not just nutritious but also key players in your quest for a healthier, leaner body. 

1. Lean beef: A great source of lean protein, lean beef aids in feeling full and maintaining muscle, leading to a slightly elevated metabolism. It also has a high thermic effect, burning more calories during digestion​​.

2. Oats: High in beta-glucan fibre and complex carbohydrates, oats provide sustained energy and help control hunger. They have been shown to reduce abdominal obesity through better gut health, increased satiety, and gastric emptying​​.

3. Greek yogurt: High in protein and low in sugar, Greek yogurt helps control appetite and supports muscle maintenance. Probiotics in yogurt promote a healthier gut microbiome, crucial for weight management​​.

4. Skinless chicken breast: Another lean protein source, chicken breast helps reduce food intake and stabilise blood sugar levels. It's essential for maintaining and building lean muscle tissue, which fuels metabolism​​.

5. Raspberries: These berries contain the phytochemical cyanidin-3-glucoside (C3G), which enhances fat metabolism and suppresses appetite. They're also low in calories and high in antioxidants​​.

6. Lemons: Low in calories and high in potent polyphenols, lemons can help suppress body fat accumulation and prevent obesity. They're used to add flavor without calorie-dense dressings or oils​​.

7. Sprouted bread: High in fiber, sprouted whole grain bread aids in digestion and can help reduce visceral belly fat. It's more digestible and nutritious than refined white bread​​.

8. Avocados: Known for their monounsaturated fat content, avocados help keep you full. Studies show that eating avocados can reduce the desire to snack between meals​​.

9. Eggs: High in protein and low in fat, eggs help reduce BMI and lower levels of leptin, a hunger hormone. They are filling and help in stabilizing blood sugar levels​​.

10. Salmon: Rich in omega-3 fatty acids, salmon aids in fat loss and management. It's also a good source of protein, keeping you feeling full and sustained​​.

11. Quinoa: A complete protein and high in fiber, quinoa assists with abdominal fat loss and blood triglyceride level reduction. It's a nutritious grain that supports a healthy metabolism​​.

12. Cottage cheese: High in protein and low in fat, cottage cheese supports abdominal fat loss. It's a healthy addition to snacks and meals, contributing to weight loss plans​​.

13. Black beans: Rich in fiber and protein, black beans aid in weight loss and preventing weight gain. They are a healthy addition to a balanced diet for managing abdominal fat​​.

14. Tuna: High in protein and healthy fats, tuna is effective for weight loss and obesity prevention. It's a lean seafood option that helps control appetite and hunger​​.

15. Jicama: This root vegetable is high in fiber and low in calories, making it a great snack for belly fat loss. It's a filling addition to any diet aimed at reducing abdominal fat​​.

16. Edamame: High in protein and fiber, edamame helps prevent overeating. Studies have shown that soy consumption can aid in abdominal fat loss​​.

17. Green tea: Containing catechins and caffeine, green tea increases metabolism and promotes fat oxidation. Regular consumption can aid in reducing belly fat​​.

18. Apple cider vinegar: Known for its acetic acid content, apple cider vinegar helps balance blood sugar levels and reduce sugar cravings. It can also make you feel fuller with less food​​.

19. Bone broth: Rich in collagen, amino acids, and minerals, bone broth supports appetite control and increases metabolism. It aids in preventing muscle breakdown and detoxifying the body​​.

20. Cayenne pepper: Cayenne pepper, containing capsaicin, boosts the body’s ability to create heat and use energy, aiding in weight loss. It also dulls hunger and helps in balancing energy consumption​​.

Source: Pexels

Incorporating these foods into your diet

Now that we've explored the 20 fat-burning foods, the next step is seamlessly integrating them into your daily meals. The key is not to overhaul your diet overnight but to make gradual, sustainable changes. Here are some tips:

1. Start with breakfast

Begin your day with a protein-rich breakfast like Greek yogurt, eggs, or a smoothie with whey protein. This sets a positive tone for the day and helps curb mid-morning cravings.

2. Smart snacking

Replace typical snacks with options like a handful of raspberries, edamame, or a slice of sprouted bread with avocado. These choices keep you full and energized between meals.

3. Lunch and dinner ideas

Incorporate lean proteins like skinless chicken breast or salmon into your main meals. Add a side of quinoa or a salad with mixed greens, sprinkled with chia seeds for extra fiber.

4. Seasoning matters

Use spices like cayenne pepper to season your meals. Not only do they add flavor without extra calories, but they also boost your metabolism.

5. Hydration with a twist

Opt for beverages like green tea or a cup of coffee to benefit from their metabolism-boosting properties. Remember to stay hydrated with water infused with lemon for added benefits.

6. Meal prepping

Plan your meals in advance. Incorporate a variety of these fat-burning foods each week to keep your diet interesting and balanced.

7. Moderation is key

Remember, while these foods aid in fat burning, they should be part of a balanced diet. Portion control is essential to avoid overeating.

By incorporating these foods into your diet, you can enjoy delicious meals while supporting your weight loss goals. Remember, consistency is vital – small, consistent changes can lead to significant results over time.


The 20 fat-burning foods we've explored are more than just tools for weight loss; they are stepping stones towards a more balanced and nutritious diet. Integrating these foods into your daily routine can boost your metabolism, reduce cravings, and enhance overall health. 

Remember, the key to lasting change lies in making sustainable and enjoyable dietary choices, not in drastic, short-term fixes. 

Embrace these foods not just as part of a diet plan, but as permanent, delicious additions to a healthier way of living. Here's to your health and success on this journey!


Friska 🐨

Read next: The 2023 Rezerv best healthy food awards.

FAQs (Frequently Asked Questions)

1. What are some effective weight loss companies to consider for a healthy diet?

Explore options like Noom Health, Medifast, and Golo Company for structured weight loss programs. They offer tailored plans that might include fat-burning foods.

Can medical weight loss programs help in fat burning?

2. Can medical weight loss programs help in fat burning?

Yes, medical weight loss programs like those offered by Midwest Medical Weight Loss combine professional guidance with diet plans, which often include fat-burning foods, for effective weight management.

3. What role do weight loss food companies play in a fat-burning diet?

Weight loss food companies, such as those offering Plexus weight loss products, provide meals and supplements that can enhance the fat-burning process when combined with a balanced diet.

4. Are there any specific fat-burning foods recommended by weight management companies?

Many weight management companies recommend including foods like lean proteins, whole grains, and high-fibre fruits and vegetables, similar to the 20 fat-burning foods discussed in our article.


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