✓ Evidence Based

22 Healthy Foods That Help You Burn Fat

Not all food was created equal. And our body needs certain kinds of foods more than others. Unfortunately, sometimes, what we like is not the same as what our body needs.

But hey, it’s never too late to start making some changes in your diet, lose some weight, and increase your daily amount of energy. So, shall we start with these fat-burning foods?

But first, What makes these foods fat-burning?

They help boost your metabolic rate so your body can lose fat. They go through certain metabolic pathways in the body, influencing your hunger, hormones, and the number of calories you consume daily.

Fat Burning Foods

Here are the top fat-burning foods that you should start including in your diet right now!

1. Eggs

Eggs are probably the most weight-loss-friendly foods on this planet. A few decades ago, people believed eggs were high in cholesterol, and thus bad for our bodies. But we’re long past that belief. As long as you don’t eat more than 5 eggs a day, you are fine.

Eggs are incredibly high in protein, and very satiating. A study done on 30 overweight people showed that eating eggs for breakfast increased their satiety and made them eat less in the next 36 hours.

Eggs-for-breakfast is now becoming a staple in any weight-loss diet. Compared to any refined carbs, eggs rule.

2. Nuts

Nuts are high in protein and good fats that will make you feel full for longer. You can add nuts to your diet without fear of adding weight.

Studies have found that adding nuts to your diet for 12 weeks can lead to incredible improvements to your diet quality and daily amounts of energy.

So, throw some almonds and cashews in your breakfast smoothie or have some pistachios and peanuts as a snack with you everywhere you go. They are highly nutritious and will make you feel full for longer.


3. Cayenne Pepper

Cayenne pepper is a spicy pepper that, in addition to burning your mouth, can also help burn belly fat.

This pepper contains capsaicin which is a compound that speeds up abdominal fat loss. Moreover, it helps your body turn food into raw energy and, on top of that, it suppresses your appetite.

Studies have shown that people who consumed spicy peppers rich in capsaicin consumed 200 fewer calories at later meals.

So, add a pinch of cayenne pepper powder to your grilled fish, or meats. It will make a big difference. However, beware if your body does not agree with spicy foods in general.

4. Fatty Fish

It would seem ironic that fatty fish can help you burn fat. But it’s true.

Salmon, herring, sardines, or mackerel contain tons of Omega-3 fatty acids which have lots of health benefits for your body, reducing inflammation and helping you lose weight.

Studies have shown that people who take regular fish oil supplements lose an average of 1.1 pounds (0.5 kilograms) of fat.

Moreover, fatty fish are an almost perfect source of protein, helping you feel full for longer and increasing your metabolic rate.

If you really want to see some weight-loss results, you should include about 100 grams (3.5 ounces) of fatty fish in your weekly diet.

5. Leafy Greens

Leafy greens like spinach, collards, kale, or swiss chards are low in calories and carbohydrates and rich in fiber.

So, you can eat more leafy greens without increasing your calories intake. Besides, they are really nutritious foods that have a good combination of vitamins, antioxidants, and minerals, such as Calcium. These have been shown to aid fat burning.

So, add some more leafy greens to your weekly diet. Get creative and burn fat fast.

6. Yogurt

Yogurt is a bit tricky because its nutritional content varies a lot based on its contents.

Just to be sure you are doing the right thing, eat only plain yogurt. It is the healthiest, as it contains a variety of probiotics, vitamins, and minerals.

Studies suggest that yogurt can help you control your appetite, aid in digestion, and lower your overall food consumption.

7. Guacamole

Guacamole is delicious. So, you shouldn’t be complaining here, not one bit!

Besides, guacamole is incredibly good at burning fat and squashing your hunger.

First of all, the star here is Avocado, which is a miracle fruit rich in vitamin B6 and monounsaturated fats.

Vitamin B6 helps fight the stress hormone cortisol which is known to cause belly fat.

Moreover, studies have found that people who ate Avocado at lunch had a 40% decreased desire to eat afterward.

8. MCT Oil

MCT oil is extracted from palm oil. MCT stands for medium-chain triglycerides.

Our bodies metabolize these MCTs faster than the long-chain fatty acids we eat in most foods. Several studies have shown that medium-chain triglycerides can increase the metabolic rate considerably.

Moreover, MCTs can reduce the feeling of hunger and help the retention of muscle mass.

So, to burn fat efficiently, replace some of the fat in your daily diet with 2 tablespoons of MCT oil. Nevertheless, if you know you have digestive problems, we recommend you start with one daily tablespoon.

9. Cruciferous Vegetables

You should never skip your broccoli, cabbage, Brussels sprouts, or cauliflower. They are high in fiber and incredibly filling.

These cruciferous vegetables are also high in protein and low in calories. So, they are perfect for weight loss meals. Moreover, eating more broccoli or cauliflower will help improve your overall health, too.

10. Split Peas

Peas are rich in fiber, minerals, and vitamins. They are also very complex sources of carbohydrates – the healthy type.

Split beans are also extremely high in protein and will nail your hunger down. In fact, studies have shown that the protein in split peas can reduce hunger better than milk. That is something.

So, look for some delicious split peas recipes and get cooking to burn that belly fat fast!

11. Oatmeal

Ok, so there are two types of carbs: good carbs and not-so-good carbs.

Whole-grain carbs are the good type. Studies have shown that people who eat three or more servings of oatmeal (or other whole grains) a day have 10 percent less belly fat than people who take their same quantity of calories from processed white carbs such as bread or pasta.

So, oatmeal is great. It is rich in fiber, and very filling, satiating your hunger for longer.

12. Coffee

Coffee is great. For most people, coffee is a life-saver juice.

The caffeine in coffee improves our mood, mental and even physical performance. More than that, coffee does help burn fat.

According to several studies, people who drank coffee before exercise burned almost two times more fat than those who didn’t drink coffee.

Nevertheless, keep your coffee intake to 100-400 mp per day. Otherwise, you can get very serious side effects such as insomnia or uneasiness. Just don’t go over 4 cups of coffee a day.

13. Lean Beef

Unprocessed red meat is a great nutritious choice. It is high in protein and very filling, squashing your hunger.

Studies have shown that eating a high-protein diet can help you burn about 100 more calories per day than a low-protein diet.

However, you should be careful to only eat unprocessed lean beef. Avoid the fatty bits. Now, time to get creative cooking lean beef, right?

14. Green tea

Green tea is rich in antioxidants and can prove very healthy in the long term. What is more, studies have shown that constant consumption of green tea can lead to weight loss in obese or overweight adults.

It won’t burn fat super fast, but it is consistent and, in time, you will also come to love green tea. It contains healthy bioactive compounds, reduces bad breath, and might even improve your cognitive function. So, add more tea to your fat-burning diet.

15. Sweet Potatoes

Sweet potatoes contain the good type of carbs, aka “slow carbs”.

We digest these carbs slower and, consequently, we will feel full and energized for longer.

Sweet potatoes also contain carotenoids which help keep blood sugar levels in check and lower insulin resistance.

Moreover, sweet potatoes have a higher vitamin profile. Eat them before the gym and then go burn that energy working out.

16. Whey Protein

Did you know that human breast milk is 60% whey protein? Cow’s milk is only 20%. Essentially, this protein helps our bodies grow and develop.

Whey protein helps your muscles grow, especially when combined with exercise. Moreover, it helps suppress your appetite, making you feel full for longer.

Therefore, whey protein can help you burn fat faster, and thus lose weight. Some studies show that whey protein can increase your metabolism even more than soy protein or casein.

However, you should also bring your contribution and work out constantly. Make a whey protein shake and drink it on your way to the gym.

17. Boiled Potatoes

Ok, white potatoes are not as bad as people make them be. On the contrary, they could help with your weight loss and optimal overall health.

Boiled potatoes are rich in potassium and could help you keep your blood pressure under control. Moreover, they score very high on Satiety Indexes.

So, add some more boiled potatoes to your diet. Turnips are also a good idea.

18. Dark Chocolate

Losing weight can be fun as well. You only need to give up milk chocolate and add more dark chocolate to your diet.

In time, you’ll come to love dark chocolate. You’ll see. In fact, what’s not to love?

Dark chocolate is loaded with nutrients and antioxidants that can improve your overall health and lower the risk of heart disease. Moreover, it makes you feel full and satisfied for longer and gives your body enough energy to burn fat.

19. Apple Cider Vinegar

Numerous studies have shown that apple cider vinegar can reduce your appetite, and lower blood sugar levels.

Moreover,  apple cider vinegar contains important amounts of acetic acid, which has been proven to promote fat burning and suppress appetite.

Although more research is needed, the preliminary results are encouraging. You can start with as little as 1 teaspoon of apple cider vinegar per day. Dilute it in water to minimize the potential digestive discomfort.

20. Tuna

Tuna is low in calories and high in proteins. This is exactly the perfect profile of a fat-burning food.

In fact, tuna is very popular among bodybuilders and fitness professionals. It’s a great source of protein without calories or fat.

The main fat-burning strategy is to replace carbs and fats with protein, and tuna is one of the foods you need to include in your diet more often.

21. Berries

Berries are rich in polyphenol antioxidants. These antioxidants can help burn fat and boost your workouts by improving blood flow.

Surveys done on rats showed that three daily servings of berries meant 73 percent fewer fat cells.

Moreover, berries play a crucial role in curbing sweet cravings. They are very healthy and good for snacks or to add to your smoothies.

22. Olive Oil

Olive oil represents one of the healthiest sources of fat on this planet.

It can lower triglycerides, increase HDL cholesterol (the good type), and help release the hormones that give us the feeling of satiety.

Studies have shown that eating extra virgin oil as part of a meal can significantly increase the number of calories we burn for several hours after the meal.

So, incorporate olive oil into your fat-burning daily diet. You can add it to your salads or cooked foods. Your body will thank you for it.


In conclusion, if you want to burn fat, you need to consider a diet rich in proteins and low in calories and processed fats. However, you also need a thorough exercise routine. So, are you up for the challenge?