Top 10 Fat-Burning Foods

Top 10 Fat Burning Foods

For a lot of people, losing weight is personal, deeply emotional, and life-changing. In many cases, a balanced diet and exercise are all you need to start losing weight. But there are also fat-burning foods that can help jump start your weight loss journey.

These Top 10 fat-burning foods will help you to put your foot on the pedal of weight loss. 

These foods can help you lose that spare tire around your waist. They induce metabolic changes that can help your body shed fat. But of course it will not happen alone, and you’ll need to watch your calories and also do consistent cardio and workouts.

The well-rounded approach combining diet and fitness is not only the most effective, it’s also the most sustainable. 

Losing weight requires a focused commitment. It simply won’t happen for most people by coincidence. For some people, it’s as easy as cutting down on sweets and eating more veggies. 

Others simply add a new workout routine to their weekly schedule. But for a vast majority of people, it can be very challenging. This is why fat-burning foods are highly popular among those who want to lose weight. These foods can be the missing piece to your weight loss puzzle!

Fat-Burning Foods You Can Add to Your Diet

If you’re eager to lose weight and burn stubborn body fat, here are the top 10 fat-burning foods that you can include in your diet:

Diet for Lean Muscle

1. Salmon

Salmon is rich in omega-3 fatty acids, which fuels fat burning, prevents fat storage, and helps in weight loss. It has relatively high calorie and fat content, but don’t let that fool you. 

Salmon enhances fat loss while still preserving your muscle mass. It is also considered a superfood, and that title is well-earned. Click to learn more about the many benefits of salmon.

2. Green Tea

Green tea consists of a compound called epigallocatechin gallate, or EGCG, which speeds metabolism. Green tea also acts as a detox drink as it has antioxidants. (1)

To reap these rewards, you should drink several cups a day. It’s also great to include as part of a juicing routine, or even a calming drink before bedtime.

3. Eggs

Eggs are a source of lean protein. The body uses way more energy to break down proteins than it does breaking down other foods. Also, protein prevents the loss of muscle mass as you’re losing weight. 

Eggs are also a major source of choline, a fat-burning nutrient. It doesn’t matter whether you like your eggs boiled, fried or scrambled, but make sure to include eggs in your diet. And go easy on the yolks (yellow part), as they are much higher in fat than the egg whites.

4. Grapefruit

Grapefruit contains enzymes that help your body break down sugar while simultaneously boosting metabolism. It is rich in dietary fiber, which makes you feel full, so you eat less. Grapefruit is a well-known fat-burning food, and has rightfully earned that reputation! (2)

5. Whole Grains

Whole grains use more energy to digest, so the body burns more calories when you consume them. The “grain” food group consists of rice, oats, wheat, and barley. Whole grains include brown rice, oatmeal, and whole wheat flour.

Fat-Burning Foods

6. Coconut Oil

Coconut oil is one of the healthiest and most natural fats. Its ability to remain stable makes it ideal for high-heat cooking. The fats in coconut oil have wonderful fat-burning properties. You can exchange vegetable oil for coconut oil once in a while, which is a much healthier alternative.

7. Hot Peppers

They contain an antioxidant called capsaicin which can help you burn body fat by boosting the body’s ability to convert food into energy. Capsaicin also reduces appetite, therefore prevents overeating. Just don’t go overboard, as these hot peppers can be quite hot and make for an uncomfortable dining experience.

8. Dairy Products

Low-fat dairy products are rich in calcium and vitamin D, which play a role in helping you shed the extra fat. These products include skim milk and low-fat yogurt. They also preserve and build muscle mass-essential for boosting metabolism.

9. Lentils

Did you know that one cup of lentils contains 16 grams of fiber which is the daily recommended intake? Lentils and other legumes have high protein and fiber properties, are low in fat and slow the digestion of carbohydrates that keep you full. They are also rich in B vitamins and minerals. A great source here are black beans.

10. Nuts

Nuts contain nutrients that burn body fat when taken in moderation. The nutrients increase satiety and help in detoxification. Nuts reduce the fat level in your blood. 

Our top picks for nuts are almonds and walnuts. They have bountiful health benefits, and are a great daily snack. 

Finding Fat-Burning Foods

It’s clear from the list that there are a lot of foods and beverages that you can consume to boost your metabolism. The best part about it is that these are easily accessible and won’t be too hard to find in local supermarkets. You won’t need to go to a health food store to find these foods. 

And if you regularly consume these fat-burning foods, you can be sure that you will lose a whole lot of the stubborn fats in time.

But keep in mind, the key to losing weight is calorie intake. So make sure you know your calorie intake if you are serious about losing weight.

Click to learn more about calories and how to manage calorie intake.

David Williams

David Williams

A diet and fitness enthusiast, David is an ex-Army Airborne Ranger and Infantry soldier with decades of fitness and wellness experience. A West Point graduate with a degree in engineering, he focuses on technical research related to fitness, nutrition, and wellness. He loves the beach and working out, and spending time with his wife and daughters.

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  1. Chu, C., Deng, J., Man, Y., & Qu, Y. (2017). Green Tea Extracts Epigallocatechin-3-gallate for Different Treatments. BioMed Research International.
  2. Kelly, E. (2020). The Grapefruit Diet Review: Pros and Cons. Healthline.

Click to see our medical disclosure.