If you want to know the best foods for weight loss, this article will show you the top 50 fat burning foods in the world.
Now, don’t let the term ‘fat burning foods’ put you off. I’m not implying that these foods will magically melt fat off your body. To lose weight you have to maintain a calorie deficit. But they’ll help you reach your weight goal faster since they boost metabolism, control hunger, improve overall health.
Here are the top 50 fat burning foods for weight loss.
Fat Burning Foods for Weight Loss
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1. Cayenne pepper
Spicing your food with cayenne pepper can increase your satiety and boost metabolism, according to research.
One study found that participants who took capsaicin (a compound in cayenne pepper) supplements ate 10 percent fewer calories, and those who drank beverages with capsaicin consumed 16 percent fewer calories.
This fruit will help you burn fat because it contains fiber and it’s low in calories. In fact, diabetics should eat it regularly since it contains compounds that lower insulin levels.
Make sure you take advantage of this fruit when it’s in season. It’s low in calories and contains lots of fiber. In one study, overweight people who ate pears lost more weight than those who ate oats.
I may also note that pears promote the growth of the good gut bacteria and consequently improve digestion, according to research.
Apple contains 15 percent of the fiber you need in a day. And they’re very low in calories. Plus, they contain pectin, a compound that prevents fat from being stored in the cells.
5. Organic apple cider vinegar
In this study, participants who took 2 tablespoons of ACV a day lost more weight than those who took 1 tablespoon of ACV or placebo. Note that the participants didn’t drink alcohol during the study.
We recommend Organic Braggs Apple Cider Vinegar.
6. Wild salmon
Salmon doesn’t have a direct effect on fat loss but it can help reduce total calorie intake. It is also rich in omega 3s. These fatty acids reduce inflammation and lower risk of heart attacks and stroke.
Oatmeal contains beta-glucan which increases feelings of fullness, according to research. This compound also promotes the release of peptide, a hunger hormone. Eat oatmeal for breakfast to reduce cravings and stay full during the day. After all, not all carbs are bad.
Eat cantaloupe if you want to end sugar cravings and burn fat. This fruit will help you burn fat because it’s low in calories and contains fiber. It also contains beta-carotene, a compound that has a fat-burning effect, research shows.
9. Sweet potatoes
Sweet potatoes are a great carb choice since they low in calories and contain fiber. They contain both soluble and insoluble fiber. According to research, soluble increases satiety and prevents blood sugar spikes, while insoluble fiber can lower risk of diabetes.
In this article, nutrition experts voted eggs as the best protein source. Eggs are low in calories, rich in nutrients, and very filling.
This study found that eating eggs for breakfast for 8 weeks can help you lose up to 65 percent more weight. Another study found that those who ate eggs for breakfast consumed up to 500 fewer calories in a day.
Berries contain strong antioxidant properties that can regulate insulin levels and help burn more fat. They also contain fiber which will help reduce hunger.
In one animal study, mice which ate 3 servings of berries a day had 73 percent fewer fat cells.
12. Green tea
You’ve probably heard that green tea has weight loss benefits. Well, the caffeine and catechins in green tea promote fat loss, according to research. So drink 2-3 cups of green tea or take green tea extract supplements.
13. Coconut oil
Cooking with coconut oil can boost your metabolism and help you burn an extra 120 calories in a day, studies show. This healthy fat has also been proven to reduce appetite.
Instead of cooking with vegetable oils, use coconut oil. It is also perfect for dressing your salad. Aim for at least 2 tablespoons of coconut oil a day.
14. Kidney beans
Overweight and obese folks can benefit from eating kidney beans regularly. In one study, those who ate beans and other legumes 4 times a week lost more weight folks who were on a diet that didn’t include beans. Researchers say that raw kidney beans can block the absorption of carbs into the body.
Did you know that quinoa contains all the essential amino acids? Plus, it has more fiber than most grains. And its protein content will boost your metabolism and reduce appetite. Lastly, quinoa is gluten-free and has a low glycemic index.
Most people don’t eat enough healthy fats. Well, avocado can help you increase fat intake and burn more fat. According to this study, people who ate a meal with avocado felt fuller than those who ate the same meal without avocado.
In fact, avocado has all the features of fat burning foods – it is high in fiber, low in carbs, and nutrient dense.
Not only is broccoli nutritious – it can also help you burn fat. It’s low in calories and rich in fiber. In fact, broccoli has more protein than most veggies. A combination of high fiber, low calories, and protein will help you lose weight.
18. Greek yogurt
Do you lack the motivation to cook? Well, greek yogurt should definitely be part of your diet. It will help you burn fat because it’s high in protein and low in carbs. Plus, it contains probiotics which improve digestion and boost your immune system. Combine Greek yogurt with berries to burn more fat.
Flaxseeds contain more fiber than most foods. Mixing them with milk or water can help control hunger and promote weight loss. And they can also help you fight inflammation. One study found that people who were on a diet that included flaxseeds reduced their inflammatory markers by up to 46 percent, compared to those who didn’t include flaxseeds in their diet.
20. Dark chocolate
Dark chocolate has lots of health benefits due to its strong antioxidant properties. Studies show it can lower blood pressure, regulate cholesterol levels, lower risk of cardiovascular disease, and improve brain function.
But how will dark chocolate help you burn fat? Research shows it curbs sugar cravings, therefore reducing chances of bingeing and overeating.
21. Chia seeds
You can’t talk about superfoods without mentioning chia seeds. This superfood contains lots of nutrients for very few calories.
Chia seeds will keep you full for long since they contain fiber which absorbs a lot of water. Unfortunately, there are no studies showing that chia seeds have a direct effect on weight loss. But adding them to your diet will help you drop pounds in the long run.
You probably know that kale is one of the best sources of vitamin K. But did you know that it can help you burn fat? This veggie is low in calories, high in fiber and water content. And it also contains protein – which plays a vital role in weight loss.
Have you been led to believe that coffee is bad? Well, studies show that coffee can actually help you burn fat. Research shows that coffee can boost metabolism up to 11 percent, due to its caffeine content. And it can enhance fat burning by up to 30 percent.
Note that adding sugar to your coffee can counteract these benefits. Drink black coffee without sugar.
Ginger is one of the healthiest spices. It has medicinal properties and it can also help you burn fat. This spice is known to curb appetite and reduce hunger.
This study showed that drinking a glass of hot water mixed with 2 grams of ginger powder can increase fullness after a meal.
25. Grass-fed beef
You’ve probably heard bad things about red meat but grass-fed beef can help you lose weight. For one thing, it contains protein which is filling and has a high thermic effect of food. Protein also helps build muscles. More muscles mean faster metabolism and faster fat loss.
26. Extra-virgin olive oil
Most people are not sure which fats to eat. Well, you can’t go wrong with extra-virgin olive oil. In fact, it’s one of the foods that make the Mediterranean diet work.
In this study, researchers found that olive oil helps to increase antioxidants in the blood and enhances weight loss.
27. Spinach extract
Spinach extract is simply made from spinach leaves. You can take this supplement by mixing it with water or adding it to smoothies. Studies show that spinach extract slows the digestion of fat and lowers level of ghrelin, the hunger hormone.
Eating mushrooms can help you lose weight and exercise longer. One study found that it’s the antioxidants and phytonutrients in mushrooms that make them have such a powerful effect on the body.
The study also found that mushrooms can help regulate blood sugar levels in the body. But avoid picking mushrooms if you’re not familiar with them – some are poisonous. Buy them in the store instead.
Lentils are one of the healthiest foods you can eat. And even though they’re high in carbs, only 10 percent of their calories come from simple sugars.
Lentils are high in fiber so they’ll help reduce total calorie intake. I may also note that they help regulate blood sugar levels.
30. Pine nuts
If you don’t eat pine nuts, you’re missing out. Research shows that they contain fatty acids that promote the release of cholecystokinin, a hormone that suppresses hunger.
They will also boost your energy levels, which can result in better workout performance and more calories burnt.
Most people don’t consume the daily recommended amount of fiber. Well, oranges will give you more fiber and enable to lose weight. Studies show that you can lose more fat by simply increasing fiber intake.
This delicious spice has lots of health benefits. It has strong antioxidant and anti-inflammatory properties that fight free radicals and lower risk of chronic diseases.
Cinnamon also suppresses appetite and reduces sweet cravings. Sprinkle it on your food or add it to tea.
Asparagus can help you lose weight because it suppresses appetite, de-bloats, and regulates blood sugar. Chances of bingeing or craving sugar are low when your blood sugar is balanced. Realize that blood sugar spikes are one of the causes of low energy and cravings.
Most people don’t realize that tomatoes are a fat burning food. One study found that the compound, 9-oxo-ODA, found in tomatoes, helps burn fat. Other compounds like beta-carotene and lycopene also have weight loss benefits.
This vegetable also has vitamins and minerals that improve heart health and fight inflammation.
Don’t avoid almonds because they contain fat – they’re nutritious and good for your waistline. They contain fiber and protein. This study shows the hunger-fighting properties of almonds – participants who consumed 1.5 ounces of almonds experienced less hunger.
36. Lemon water
Lemon water will give you the benefit of water and lemons. Simply cut a lemon and squeeze its juice into a glass of warm water. As you may know, it’s easier to lose weight when you’re properly hydrated. People who drink lemon water frequently also say that it eliminates bloating.
The illusionist Jenn Jillette credits his 100-pound weight loss to the potato diet. There’s also an Australian who ate nothing but potatoes for 6 months and lost 94lbs.
Clearly, this high-carb food can help you reach your ideal weight. Potatoes are low in calories and high in fiber.
38. Black rice
Even though black rice isn’t popular, it has surprising benefits. It can help improve heart health, improve digestion and detoxify the body. In fact, it’s better for weight loss than white rice. Research shows that this rice can reduce insulin resistance which has been linked to weight gain.
This low-carb veggie is good for weight loss. And research also shows that it can lower risk of cancer and heart disease.
Cauliflower can help you burn fat in several ways. For one, it contains omega 3s. These fatty acids improve insulin response by promoting the release of leptin. Leptin helps control hunger and can boost metabolism. Lastly, cauliflower is high in fiber.
This delicious fruit can be eaten alone, added to salads or used as a yogurt topping. Plums contain vitamins and minerals that improve liver, heart, and digestive health. In fact, they contain citric acid which can prevent muscle cramps. They’ll help you burn fat since they contain fiber and are low in calories.
You probably know that garlic has medicinal properties. Cooking with it can help fight colds and flu, reduce blood pressure, prevent Alzheimer’s and so on.
This spice can help reduce fatigue and improve workout performance, according to research. Plus, it activates hormones that suppress hunger.
Kefir can improve digestion since it contains probiotics. In fact, it has more probiotics than yogurt. Probiotics will improve your gut health and consequently promote weight loss. Research shows that people with normal weight have healthier guts than overweight ones. Plus, probiotics hinder the absorption of dietary fat, studies show.
One study found that dried prunes can help you keep weight off long term. In the study, participants who consumed a handful of prunes a day for 12 weeks ended up with slimmer waistlines and reported feeling fuller after meals, compared to those who didn’t eat prunes.
You will instantly lose weight if you eat beets because they reduce water retention. They also contain leucine, an amino acid which has been proven to aid weight loss, according to research.
A medium-size artichoke can give you over 20 percent of the daily recommended fiber. This vegetable is also low in calories and contains protein to keep you full.
Snacking on bananas can help you lose weight since they low in calories and high in fiber. Plus, they have a low glycemic index. Even though much research hasn’t been done on the effects of bananas on weight loss, snacking on them instead of processed foods will definitely help you lose weight.
You’ve probably noticed that there aren’t many meat-foods on this list. Well, plant-based foods are the best for weight loss. But eating tuna can also help you burn fat.
Tuna is very popular among natural bodybuilders because it contains lots of protein and healthy fats. It is good for weight loss and building muscle.
You can use pumpkins to make pancakes, muffins or eat them alone. You can’t go wrong with this fruit since it’s low in calories, high in fiber and low-carb. It’s also worth noting that pumpkins can improve eye, skin, and heart health.
49. Chicken breast
Chicken breast is one of the most popular high-protein foods. Just make sure you eat it without skin to avoid excess calories.
Water is very important for weight loss. For one thing, staying hydrated enables all organs to function optimally, thus making it easier to burn fat. In fact, water has a direct effect on weight loss. According to this study, participants lost 44 percent more weight when they drank water before meals. Drink 2-3 liters of water a day.
Whoa, that’s a long list! These foods are enough to make a complete meal plan. But as I mentioned earlier, eating these foods won’t magically melt fat off your belly and thighs – you need to follow a reliable fat loss plan.
Any fat burning foods you didn’t see on this list?