37 Fat Burning Foods: The Ultimate Fat Burner List!
You might already be aware that there are a number of different fat burning foods that can help to boost your metabolism and assist your body in burning excess fat.
What these fat burners do is produce a thermogenic effect within the body and burn calories while you chew your food.
There are however, specific fat burning foods containing particular nutrients and compounds that fuel your inner heating system to quickly increase the amount of calories you burn and kill your appetite.
Below are 37 fat-burning foods scientifically proven, based on over 170 scientific studies:
1. Almond Butter
A single tablespoon of almond butter holds 100 calories, however, you don’t have to eat much of it to feel contented.
You can spread it on a slice of whole-grain bread or even use it as a dip with your favorite fruit, like a fresh apple, the perfect complement.
Just a little bit will go a long way as it has a high protein content, is rich in calcium and fiber plus it keeps your energy levels up for a long time.
Apples can really help with weight loss. The skin of the apple contains pectin which binds to water and stops cells from absorbing fat.
Apples are also high in fiber and because they take a while to digest you will feel fuller longer. The old adage that eating an apple a day will keep the doctor away has a lot of truth to it.
Read– 26 Weird Hacks That Makes Your Stomach Feels Full
Based on a related study conducted over a 12 weeks period, some women were instructed to consume 300g of apples (which is equivalent to 1.5 large apples or 10.6 ounces of apples) on a daily basis and they lost about 2.9 lbs (1.3 kg).
Along with being rich in fiber, apples also have antioxidants that are able to stop metabolic syndrome – a combination of high blood pressure, cholesterol and pre-diabetes.
3. Apple Cider Vinegar
ACV is perfect for making dressings for your salads or be used as a condiment, but as a very effective tool to assist with your weight loss, add it to your drink or water.
If you have diluted apple cider vinegar while eating a high carbohydrate meal you will certainly have the feeling of being sated.
Studies have revealed that individuals consume at least 200-280 fewer calories throughout the remainder of the day once they have consumed apple cider vinegar.
Another study found that overweight persons who consumed ½ to 1 ounce of ACV per day for a 12 weeks period lost nearly four pounds.
Another benefit is that it prevents spikes in the blood sugar after meals.
As a matter of fact, other studies have shown that people who are insulin resistant or pre-diabetic and have drunk apple cider vinegar noticed that their blood glucose levels were reduced by half the amount when compared against who did not consume apple cider vinegar.
You might be surprised to find out that asparagus is high in lycopene (which is usually found in red fruits), has iron, fiber and protein making them the perfect healthy, fat burner to any weight loss program or side dish.
Besides tasting absolutely delicious in egg omelets, asparagus is filled with vitamin A which supports the eye and the immune system’s health.
Consuming asparagus on a regular basis will help to lower your cholesterol naturally and supports the health of your heart.
5. Avocados – [One of the best Fat burning foods]
These fruits have high monounsaturated fats content that are heart healthy and fiber that will keep you feeling satiated for longer.
In avocados, monounsaturated fats for example Oleic Acid assists the body utilize them as a slow fat burning energy source.
Avocados have between 10 to 18 grams of fiber as such they are perfect to have with salads, eggs or even eaten alone.
For pregnant women they are an excellent source of nutrients.
They can assist with improving the assimilation of nutrients from other ingested foods. Ironically, avocados take 9 months to grow while a woman goes through 9 months of gestation to bear a child.
Avocados can aid in improving Glycemic control and insulin sensitivity which are key factors in developing diabetes and weight gaining.
They can also raise HDL (the good) cholesterol and reduce LDL (the bad) cholesterol.
With regards to berries, the darker the color of it, the more antioxidants they comprise of to convert starch into simple sugars, meaning less simple sugars will be released into the blood stream.
This is a key factor when losing body fat since insulin shuttles any surplus sugar right into the fat cells.
Blueberries are low in calories and a great source of fiber making them one of the best fat burning foods nature has to offer.
They have been found to improve insulin and blood sugar levels, lower cholesterol and blood fats.
Along with being one of the best foods that burn fat, berries have been known to maintain healthy vision, fight infections, boost bone density and keeps your brain young.
Raspberries have Ketones which are similar to the chemical compound Capsaicin, which is what makes hot peppers have their heat.
The ketones in raspberries prevent increases in visceral fat and overall body fat.
Visceral fat is said to be the most dangerous kind of fat owing to its association to a bigger risk in type 2 diabetes, heart disease and certain cancer.
In just one serving, broccoli is one of the highest sources of vitamin C.
Filled with fiber and protein makes it a great fat burning food allowing you to eat as much as you like without worrying about gaining weight.
Broccoli is also high in antioxidants like vitamins A, B9, K and Folate. These have, along with fiber, shown in studies to help with weight loss by reducing calorie intake.
8. Butternut Squash
Butternut squash is a brightly colored vegetable with a rich, buttery taste.
It is very good for your eyes and it is loaded with fiber but low in calories which helps to lower cholesterol, support weight loss and retain healthy blood sugar levels.
This type of squash makes an excellent fat-burning fruit and is particularly valued for its ability to relieve digestive problems such as constipation.
Eating fat-burning fruits like butternut squash ignites your internal fat-burning furnace to lose excess fat promoting effective weight loss.
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9. Chia Seeds
Chia seeds are a perfect addition to your weight loss diet as it is loaded with fiber and protein.
The high fiber in chia seeds absorb great amounts of water, producing a feeling of fullness in the stomach.
The protein found in chia seeds aids in reducing appetite and food intake by way of slowing down food absorption.
A water-soluble polysaccharide is found in chia seeds, which is a dietary fiber that lowers cholesterol, relieves constipation and of course, supports weight loss.
Bear in mind that just eating chia seeds won’t make you lose weight.
They will, on the other hand, reduce your appetite, and you will consume less calories.
A study involving 90 overweight people who ate 2 tablespoons of chia seeds daily for 12 weeks showed no change in body weight or health markers.
A different study involving 62 women showed that eating chia seeds had increased the amount of Omega 3 in their blood, however, there were changes in their body weights.
Chia seeds are a healthy addition to your healthy diet plan because they are high in Omega 3, protein and fiber.
10. Chicken Breast
This is a high-quality source of protein that helps you cut body fat and keep muscle mass.
High-quality protein helps with weight loss because of leucine. Leucine is an amino acid which helps the body retain muscle and burn more calories.
When compared to carbs or fat, protein has the advantage of keeping you sated for a longer time. Also, it can help with cravings too.
As study done on overweight men showed that protein at about 24-31% of calories proved its ability to reduce cravings by 60% and the desire to snack by 50%.
Based on this study, an increase in protein intake was proven for its ability to causeextreme reduction in late night snacking and cravings.
Protein has a high thermogenic effect: Your body burns about 30% of the calories the food contains during digestion.
11. Chili Peppers
Chili peppers also known as hot peppers, consists of a chemical compound called ‘Capsaicin’ which ignites the heat within your body thus firing up your metabolism and making it easier for your body to burn off excess calories.
You can attain the benefit of this fat-burning food via adding flaked pepper to soups and sauces.
If you are not a lover of spicy foods, you could still take advantage of Capsaicin through eating peppers with a compound called Dihydrocapsiate that will not set your mouth on fire.
12. Coconut Oil
Coconut oil contains Medium Chain Fatty Acids which is an essential fatty acid. As a result, coconut oil fat is not like other fats.
Our bodies can metabolize the fat from coconut in such a unique way offering many health benefits.
Many studies have and continue to show that the coconut oil essential fatty acids can keep you satiated longer, resulting in you eating significantly less calories daily.
Additionally, the fat in coconut oil can help your body burn nearly 120 calories more daily.
Studies have shown that coconut oil will assist you to lose weight without being hungry.
In one of those studies, there was a reduction in waist measurements of persons who had two tablespoons of coconut oil each day.
Coconut oil has been very effective in helping with losing stubborn belly fat and also visceral fat, which is the most dangerous type that can surround your internal organs.
This is undoubtedly one of the best fat burning foods available. The big reason why numerous fat-burning supplements consists of caffeine is that it helps to boost your body’s metabolism and mobilizes fat from the cell tissues.
The above graph shows how people who have lost weight recently and people who are lean burn energy in both cases of no caffeine intake and caffeine intake.
The findings in this study indicates that 600 mg of caffeine (6 “average” cups) each day allows lean people burn roughly 150 more calories daily.
Another benefit to coffee is that it can help stop infections and diabetes, heart and respiratory diseases and stroke.
Coffee consists of numerous active biological substances that have a good impact on your metabolism. These substances slow the absorption of carbs and also have a stimulant effect within the body.
Of course, you may not want to go overboard with the sugar and cream as that can counterbalance the benefits. Adding cinnamon to your morning coffee will provide added health benefits such as antioxidants and aids in stabilizing blood sugar.
14. Cottage Cheese
A little will go a long was when adding flavor to spark up your meal using this special cheese.
Cottage cheese is rich in calcium and vitamin D, building and preserving muscles that are essential for a strong and effective metabolism.
It works for those who are lactose sensitive and it is packed with protein to metabolize fat.
Grate an ounce on your soups or salads to increase the breakdown of fat in the body and reduce fat producing enzymes.
One tablespoon contains only 1g of fat and 22 calories making cottage cheese a good choice for controlling your weight.
Eat High Protein Breakfast
Kick starting your day with a high protein healthy breakfast is a much easier way to lose weight.
Eating a healthy high protein breakfast will keep blood sugar and hormone levels stable letting your metabolism run at higher levels thus burning more calories.
Consider fiber and protein for your breakfast to start your fat-burning heating system.
If you are rushing in the morning, you can whip up a quick protein smoothie with some berries and Greek yogurt in a blender.
For breakfast, here are a few healthy fat burning foods that have high-protein to think about to help you lose weight:
- Greek yogurt: with wheat germ, seeds or berries.
- Stir-fried tofu: enjoyed with kale and dairy-free cheese.
- Scrambled eggs: fried with veggies in some olive oil or coconut oil.
- A shake:you can choose to use a banana or frozen berries with one scoop of whey protein or almond milk.
- An omelet: great when prepared with spinach and cottage cheese.
Eggs are convenient for quickly putting together a delicious meal despite the time of day, without any disruption to your weight loss regime.
You can add vegetables to your eggs and you’ll get a delicious omelet packaged with protein and other nutrients.
Enjoy this as your first meal for the day and you are sure to see significant difference in your weight over a period of time than if you consume carbohydrates for breakfast.
Based on a study documented in the International journal of Obesity, 2008.
Having eggs for your first meal of the day is more advantageous than a breakfast of bagels because it can help you in losing up to 65% more weight.
During the study, a group under instructions to eat eggs for breakfast showed 16% more reduction in body fat and 34% more reduction in their waist size.
An egg contains 6 grams of protein but for a filling meal you may supplement that one egg by adding egg whites serving up enough protein for an energizing meal.
You can find egg whites in cartons in the egg section of your food store.
16. Enova Oil
Research done by the American Journal of Clinical Nutrition found that persons who use Enova oil tend to lose more weight in comparison to those who use other oils. This is because Enova oil is found to be made from canola and soy oils and contains a kind of fat that the body metabolizes differently, that is, it isn’t stored as fat.
Enova oil is delicious in salad dressings and may be used like any other type of oil for cooking.
17. Extra-Virgin Olive Oil
Every time you buy ‘extra-virgin’ olive oil, you are purchasing the very first press of the olive. It consists of a type of fat that helps to keep insulin levels low while stabilizing your blood sugar levels.
Studies have proven that Extra-virgin Olive Oil has advantageous effects on insulin sensitivity and blood sugar levels.
According to a clinical test done randomly on 418 non diabetic participants, it also has protective effects.
The study found that a Mediterranean Olive oil based diet could reduce the risk of increasing type 2 diabetes by more than 40%. Olive oil contains monosaturated fat which has been found to naturally lower cholesterol levels and reduce the risk of heart disease.
Along with being a healthy fat, olive oil also contains vitamin E, a powerful antioxidant necessary for red blood cells and vitamin K which helps with blood clotting.
Another study carried out over a 3 year period with 187 participants, found that a diet rich in olive oil will result in weight loss and there will be an increase in the blood’s antioxidants levels.
Olive oil is perfect for making homemade salad dressings and to use in cooking your meals.
18. Fava Beans
These are high in fiber and low in fat which can help in slimming down your waistline, reduce the risk of diabetes and heart diseases and also control your hunger.
These nutrient-rich beans are the perfect fat burning food because they contain plenty of minerals, protein, fiber, vitamins, folate, thiamin, and riboflavin.
Fava Beans are a favorite of the Mediterranean, available during the months of summer your body will be bathe suit ready every day of the week.
19. Full-fat Yogurt
One of the main ingredients of yogurt is calcium that not only prevent osteoporosis and strengthen bones, but it can also speed up weight loss by 40 – 70%.
Selecting the full-fat kinds of yogurt, particularly Greek yogurt can help you to lose weight if eaten every day.
The University of Tennessee did a study which proved that even eating 3 servings each day of calcium-rich yogurt (and additional dairy foods) can boost weight loss significantly.
Greek yogurt especially consists of fewer carbohydrates, less salt and sugar, more digestive-friendly probiotics and protein than the usual American-style yogurt.
The full fat versions of Greek yogurt contains more saturated fat but if you opt for a serving of non-fat or low-fat Greek yogurt can have double the protein with half the sugar found in its non-Greek counterpart.
Persons who part took in a study done at Columbia University, the Institute of Human Nutrition stated that they felt full and satiated for extended periods of time when they drink hot ginger beverage.
|“Ingesting ginger enhances thermogenesis and reduces feelings of hunger making ginger a great part of any weight loss program.”|
Another plus for ginger is that it is effective in helping to ease soreness or pain incurred from exercises during your weight loss plan. All you need is two tablespoons of fresh ginger steeped in water for about 10-15 minutes, add honey or lemon for flavor. No side effects and just as good as over the counter pain relievers.
A powerful antioxidant found in Grapefruit is called Naringenin. This antioxidant helps our bodies utilize insulin more efficiently, burn more calories and stabilize blood sugar levels.
Keep in mind also that eating the fleshy white membrane of the grapefruit is a good idea since it is high in fiber content. You can enjoy it alone or add it to your salads for delicious flavor.
22. Green Tea
Although green tea doesn’t contain much caffeine, it does contain roughly 25-50 mg of caffeine per cup. Green tea does, however, contains (EGCG) epigallocatechin gallate which has been scientifically proven to boost metabolism.
Green tea also consists of great antioxidants that support norepinephrine in your brain which send signals to your body to begin breaking down fat cells and utilize what’s on your body for fuel.
With regular exercise, drinking green tea combined with healthy whole foods will increase your fat-burning metabolism greatly.
23. Ground Flaxseeds
Ground flaxseeds has soluble fiber that when touched by water will generate a sticky mixture that’s high in fiber and also very effective in quashing cravings and hunger, thus aiding your weight loss efforts.
It is imperative to eat ground flaxseeds and not while in their whole state. They are very good at decreasing inflammatory markers by 26-45% and assist with weight loss efforts and the suppression of appetite.
Kale can be enjoyed raw, juiced or cooked. Despite the preparation method, kale is full of fiber, vitamin K, Omega 3 essential fatty acids, and is rich in calcium for developing and maintaining healthy bones.
It serves up ample amounts of Lutein which is essential for the health of your eyes.
Fully loaded with Beta-Carotene and vitamin C, it will help you have healthy bowel movements but also keep you feeling full longer making it a perfect fat-burning food.
25. Kidney Beans
Kidney beans are filled with protein and fiber that makes it a great source of legumes that supports a healthy weight loss program and eating plan.
Kidney beans consists of amylase inhibitors which breaks down starches and additional complex carbohydrates. They inhibit the release of simple sugars and also delays the digestion and absorption of carbs from the digestive tract.
When amylase inhibitors are extracted from kidney beans, they are used as part of obesity treatment in supplement form. You can also simply add kidney beans as part of your diet to support your weight loss goals.
High in fiber and low in calories, legumes are considered to be another perfect fat reducing food. You are able to consume less calories and feel full fast.
Legumes are high in iron and protein and can assist with your weight loss efforts. Take white beans, chickpeas, kidney beans, lima beans and navy beans.They can be enjoyed as a side dish or alone as a salad.
Oats are fully loaded with healthy fibers and have the diversity to be added to numerous recipes for extra nutrition to help reduce the risk of heart disease and to lower cholesterol.
Avoid the individual sachets that are frequently loaded with preservatives, sugars and artificial sweeteners. Preferably, for maximum benefit, select steel-cut oats if possible.
Oats with high fiber content will keep you satiated for longer making it much easier to eat less and lose weight. An additional bonus to eating oats is that they have been found to help you sleep better – quite the super food.
Eating Oats For BreakfastOne of The Best Fat Burning Foods Nature Produce!
Eating oatmeal for breakfast is a great way to kick start your fat-burning metabolism. Oatmeal is loaded with minerals such as iron, low in fat, and high in protein.
A cup of cooked oatmeal contains 166 calories. Instead of adding sugar, add 2 tablespoons of strawberries or blueberries to keep the calorie count on the low.
In ranking the satiety effect of around 38 popular foods, cooked oatmeal takes 1st place amongst all the breakfast foods and then 3rd place generally according to a linked study.
Water-soluble fibers like beta-glucans which is in oatmeal have proven their capacity to increase satiety and lessen appetite by increasing stomach distention, releasing satiety hormones, delaying stomach emptying.
28. Oolong tea
Oolong tea has proven to speed up metabolism because of its rich antioxidant content.
Oolong Tea also has Caffeine which helps to improve your weight loss efforts and results by increasing the burning of fat within the body.
For better weight loss results enjoy Oolong tea without artificial sweeteners or sugar.
29. Peanut Butter
In addition to being tasty, peanut butter can satisfy cravings for junk foods and sweets, which makes you feel full for longer periods due to its high fiber and protein content.
Peanut butter is full of Niacin which helps to keep your digestive system going at optimum levels and prevents bloating in the belly region.
Peanut butter has also shown to improve one’s metabolism by aiding the body in burning more calories during the day.
Ensure you buy peanut butter made from only peanuts. It must not contain any added preservative, sugar or oils. Even better, check around for stores near you that offer the chance to grind your nut butter for yourself.
A normal pear contains only 101 calories which isn’t all that much when compared to some other fruits. Nevertheless, pears contain plenty of fiber along with a low glycemic index to make you feel fuller for longer periods of time.
With time, pears, compared to oats, could help with more weight loss based on a study involving 40 overweight women.
Actually, consuming a pear daily helps to encourage the growth of an important bacteria in your digestive system.
Quinoa is a great whole-grain filled with protein and packed full with antioxidants, minerals and vitamins.
Quinoa is gluten-free and its fiber and protein content makes it an excellent fat-burning food for boosting your metabolism.
Enjoy your quinoa with fresh vegetables or black beans for a very satisfying meal that will support your body in burning body fat.
Due to its high content of Omega 3 essential fatty acids, salmon can lower blood pressure, build brain cell membranes, reduce your risk of heart disease and of course it can help in losing weight.
Salmon has the ability to reduce the chemicals in the body that cause stress and belly fat. It is a lean protein source which can improve your immune system.
Eating salmon helps to stimulate Leptin production. This is a hormone responsible for appetite suppressant and affects your metabolism thus making salmon an effective food for shedding extra body fat.
The omega 3 essential fatty acids found in salmon can improve blood sugar levels therefore making it easier for your body to burn calories instead of storing them in fat cells. Preferably eat the wild-caught salmon versus the farm-raised salmon when possible.
Spinach is low in calories and loaded with nutrients. Spinach also contains antioxidants that fight free radicals (chemicals, pollutions and toxins) and assists with muscle building.
A study conducted on overweight women has found that 5 gram of spinach extract daily, together with a 3 months weight loss program could result in roughly 43% greater weight loss if likened to a placebo.
As well as being low in calories, spinach has a high fiber content which translates into feeling fuller for longer. Try to enjoy a spinach salad daily before a meal to help reduce the portions you usually eat in.
34. Tuna Fish
One of the best fat burning foods from the sea is Tuna. This fish is low in fat and high in protein which makes it the best choice for a very satisfying meal. Tuna fish is packed with essential fatty acids from Omega 3 that work to reduce symptoms resulting from metabolic syndrome.
Metabolic syndrome is a group of health conditions which includes, increased blood pressure, high blood glucose levels, abnormal cholesterol levels resulting in low HDL levels and excess abdominal fat. When they happen together, your risk for diabetes, heart disease and stroke are increased.
Aggressive changes in your lifestyle can prevent or delay the development of serious health problems such as but not limited to metabolic syndrome and diabetes.
So as to reduce inflammation within the body and to help avoid heart disease, insulin resistance and especially metabolic syndrome, you can ensure you consume sufficient omega 3 essential fatty acids.
Select tuna fish that are packed in spring water instead of the ones packed in oil in order to reduce calorie intake.
There are countless studies that have shown the great health benefits of walnuts. They are high in good fats that helps to increase your body’s sensitivity to insulin and they are high in fiber and protein, supporting your weight loss.
Walnuts are also found to be one of the best sources for Omega 3 essential fatty acids that supplies calcium for building strong bones, which make it “a-must-have” on your fat burning foods list.
Walnuts are also good for the heart and brain, and are lovely on salads or even tossed with vegetables. Just don’t go overboard as they are high in fat.
Water is a necessity for the liver to detoxify itself and if it is over used or stressed, it’s effectiveness in metabolizing fat is affected adversely and so the fat will go directly to your belly.
Drinking clean, pure, filtered water is the perfect way to increase enzymes used to detoxify your liver resulting in it working more efficiently in carrying out its duties. Research has shown that drinking 17 ounces of water (500ml) over a 1 – 1.5 hour period can help to boost your metabolism by 25-30%.
Keep lemons in the house so each morning you can enjoy a tall glass of freshly squeezed lemon water. Have it on an empty stomach to ensure you benefit maximally from its effectiveness.
37. Whey Protein
Whey protein results in the loss of body fat of those who consume it, studies done by the American Journal for Clinical Nutrition has shown. The studies have revealed the ability of protein to help in weight loss by just adding it to diets with NO limitations to observe. Consequently, you begin to lose weight like clockwork.
The addition of whey protein to your daily regimen can really improve your cholesterol levels.
An increase in protein intake increases the fat burning capabilities making it an excellent fat-burning food.
Consuming whey protein can also decrease fat mass and increase fat oxidation. Enjoy whey protein by adding it to your shakes or by just adding it to your oatmeal for breakfast.
There many more fat burning foods that we have listed but these are the main ones that are normally used in any weight loss plan or workout regime. The beauty about these fat burners is that most if them are very cheap and readily available in any food store.
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