Best foods that can Burn your Fat - Fat Burning Foods
Losing weight with fat-burning foods seems to be global obsessions with thousands of different strategies that help burn calories more effectively. Losing weight by altering your diet to include key fat-burning foods is easier than you might think, as many of these will not only speed up the metabolism but also prevent overeating, reduce fat deposition, and improve your cholesterol profile. A proper fitness regimen, what fat burning foods you eat will help you torch body fat. Whether it’s turning off fat genes, helping to build muscle that robs energy from adipose cells, revving your metabolism and ability to burn fat, or helping you feel fuller longer so you consume fewer calories, these foods have been proven to show an increased rate of fat loss.
However, most "fat-burning" supplements on the market are either unsafe, ineffective or both.
Fortunately, several natural foods and beverages have been shown to increase your metabolism and promote fat loss.
Best Fat-burning Foods
There are some incredible fat-burning foods that should be in everyone’s pantry, including avocado, salmon, oysters, lentils, berries, lean meats, and garlic.
Who knew there was a connection between a spicy pepper scorching your mouth and burning your belly fat? Scientists did! According to a study in the American Journal of Clinical Nutrition, daily consumption of one of the compounds found in pepper (capsaicin) speeds up abdominal fat loss by boosting the body’s ability to convert food into energy. It also acts as a natural appetite suppressant: men who ate spicy appetizers consumed 200 fewer calories at later meals than those that did not, a study by Canadian researchers found. All you have to do to reap the benefits is use a pinch of cayenne pepper to season grilled fish, meats, and eggs.
Fatty fish is delicious and incredibly good for you.
Salmon, herring, sardines, mackerel and other oily fish contain omega-3 fatty acids, which have been shown to reduce inflammation and decrease heart disease risk.In addition, omega-3 fatty acids may help you lose body fat.
In a six-week controlled study in 44 adults, those who took fish oil supplements lost an average of 1.1 pounds (0.5 kilograms) of fat and experienced a drop in cortisol, a stress hormone that's associated with fat storage.
What's more, fish is an excellent source of high-quality protein. Digesting protein leads to greater feelings of fullness and increases metabolic rate significantly more than digesting fat or carbs.
To boost fat loss and protect heart health, include a minimum of 3.5 ounces (100 grams) of fatty fish in your diet at least twice a week.
Allicin is the active ingredient in garlic, and it has a number of powerful properties when it comes to weight loss, namely helping the body metabolize sugar more rapidly. It is also shown to prevent the buildup of fats in the blood, which can reduce fat deposition.
A scoop of guacamole is one of the most effective fat-burning, hunger-squashing snacks known to man. Not only are avocados rich in vitamin B6—which directly counteracts the belly-fat-building stress hormone, cortisol—they’re also full of monounsaturated fat. This healthy fat may actually prevent body fat distribution around the belly by down-regulating the expression of certain fat genes, according to research in the journal Diabetes Care. These same satiating fats may also be the reason behind another study that found people who ate half a fresh avocado with lunch reported a 40 percent decreased desire to eat for hours afterward.
Coffee is one of the most popular beverages worldwide.
It's a great source of caffeine, which can enhance mood and improve mental and physical performance.
Moreover, it can help you burn fat.
In a small study including nine people, those who took caffeine an hour before exercise burned nearly twice as much fat and were able to exercise 17% longer than the non-caffeine group.Research has shown that caffeine increases metabolic rate by an impressive 3–13%, depending on the amount consumed and individual response.
In one study, people took 100 mg of caffeine every two hours for 12 hours. Lean adults burned an average of 150 extra calories and formerly obese adults burned 79 extra calories during the study time period.
To get the fat-burning benefits of caffeine without the potential side effects, such as anxiousness or insomnia, aim for 100–400 mg per day. This is the amount found in about 1–4 cups of coffee, depending on its strength.
Carbs are not the enemy. Not whole-grain carbs, that is. People who ate three or more daily servings of whole grains (such as oats) had 10 percent less belly fat than people who ate the same amount of calories from processed white carbs (bread, rice, pasta), according to a Tufts University study. It’s theorized that this is due to whole grains’ high fiber and slow-burn properties, which keep you satiated longer.
As opposed to red meats and fatty meats, lean meats like turkey contribute more to muscle development and growth and are less likely to be stored as fat by the body, leading to lower overall lipid levels and a faster metabolism.
Eggs are a nutritional powerhouse.
Although egg yolks used to be avoided due to their high cholesterol content, whole eggs have actually been shown to help protect heart health in those at increased risk of disease.
Additionally, eggs are a killer weight loss food.
Studies have shown that egg-based breakfasts reduce hunger and promote feelings of fullness for several hours in overweight and obese individuals.
In a controlled eight-week study in 21 men, those who ate three eggs for breakfast consumed 400 fewer calories per day and had a 16% greater reduction in body fat, compared to the group who ate a bagel breakfast.
Eggs are also a great source of high-quality protein, which increases metabolic rate by about 20–35% for several hours after eating, based on several studies. In fact, one of the reasons eggs are so filling may be due to the boost in calorie burning that occurs during protein digestion.
Eating three eggs several times a week can help you burn fat while keeping you full and satisfied.
The fat-burning equation is simple: Protein builds muscle. More muscle = more fat burning. And fish is one of the healthiest sources of lean protein—especially wild salmon, says dietitian Lauren Minchen. It’s also a rich source of anti-inflammatory omega-3 fatty acids, which fuel fat burning, block fat storage and aid weight loss, she explains. But that’s not all: “Getting enough protein and healthy fat also helps to reduce cravings and has been shown to help keep weight off for longer,” adds Spokesperson for the Academy of Nutrition and Dietetics Alissa Rumsey.
Berries of all sorts have low energy density, meaning they provide a significant amount of fiber and nutrients without contributing many calories to your diet. In addition to this, berries are packed with antioxidants and metabolism-boosting minerals that will increase your passive fat-burning.
The phrase “slow carb” is anything but sluggish when it comes to blasting fat. Slow carbs are digested slowly, which keeps you feeling fuller and energized longer—and sweet potatoes are one of them. Among the magic ingredients here are carotenoids, antioxidants which stabilize blood-sugar levels and lower insulin resistance, which prevents calories from being converted into fat. And their high vitamin profile (including A, C, and B6) give you more energy to burn at the gym.
Coconut oil is loaded with health benefits.
Adding coconut oil to your diet appears to increase "good" HDL cholesterol and decrease your triglycerides, in addition to helping you lose weight.
In one study, obese men who added 2 tablespoons of coconut oil per day to their usual diet lost an average of 1 inch (2.5 cm) from their waist without making any other diet changes or increasing their physical activity.
The fats in coconut oil are mostly MCTs, which have been credited with appetite-suppressing and fat-burning properties (28, 29).
However, some studies suggest that its metabolism-boosting effects may decrease over time.
Unlike most oils, coconut oil remains stable at high temperatures, making it ideal for high-heat cooking. Consuming up to 2 tablespoons of coconut oil daily may help maximize fat burning. Make sure to start with a teaspoon or so and gradually increase the amount to avoid any digestive discomfort.
This popular food has a number of unique qualities that help it burn fat including shutting off the fat-storage signals in the body. This unusual fruit also has the ability to increase energy production in cells and function as an antioxidant to relieve oxidative stress.
If there’s such a thing as a muffin-top-melting tea, this is it. White tea works in three distinct ways to help strip away fat from your body. A study published in the Journal of Nutrition and Metabolism showed that white tea can simultaneously boost lipolysis (the breakdown of fat) and block adipogenesis (the formation of fat cells). Another group of researchers found that the tea is also a rich source of antioxidants that trigger the release of fat from the cells and help speed the liver’s ability to turn fat into energy.
Green tea is an excellent beverage choice for good health.
Studies suggest that it may help reduce heart disease risk and protect against certain types of cancer.
In addition to providing a moderate amount of caffeine, green tea is an excellent source of epigallocatechin gallate (EGCG), an antioxidant that promotes fat burning and the loss of belly fat.
In a study of 12 healthy men, fat burning during bicycling increased by 17% in those who took green tea extract, compared to those who took a placebo.
On the other hand, some studies have found that green tea or green tea extract has little to no effect on metabolism or weight loss.
Given the difference in study outcomes, green tea's effects likely vary from person to person and may also depend on the amount consumed.
Drinking up to four cups of green tea daily may provide a number of health benefits, including potentially increasing the amount of calories you burn.
If you thought losing weight would mean giving up all your indulgences, look no further than dark chocolate. A study at Louisiana State University found that gut microbes in our stomach ferment chocolate and boost our body’s production of gut-healthy polyphenolic compounds, including butyrate, a fatty acid that encourages the body to burn fat as fuel and turns off genes linked to inflammation. (Add fruit to the chocolate to boost fermentation and the release of the compounds.) Make sure you go with chocolate that has a cacao content of 70 percent or above—these have the highest concentrations of antioxidant polyphenols.
Berries of all sorts have low energy density, meaning they provide a significant amount of fiber and nutrients without contributing many calories to your diet.In addition to this, berries are packed with antioxidants and metabolism-boosting minerals that will increase your passive fat-burning.
Research suggests these magical pulses are one of the closest things we have to a fat-burning pill. For starters, beans are a great source of resistant starch, a type of slow-digesting, insoluble fiber that feeds the healthy bacteria in your gut, triggering the production of the chemical butyrate, which encourages the body to burn fat as fuel and reduces fat-causing inflammation. They’re also one of the top sources of soluble fiber. A recent study at Wake Forest Baptist Medical Center found that for every additional 10 grams of soluble fiber eaten per day, a study subject’s belly fat was reduced by 3.7 percent over five years. Black beans? One cup boasts an impressive 4.8 grams of soluble fiber.
You say tomato, I say 9-oxo-ODA. That’s the name of a compound found in the brilliant red fruits that Japanese researchers recently discovered can effectively activate your DNA to burn more fat. Tomatoes are also brimming in beta-carotene and lycopene, two potent antioxidants that mop up harmful compounds that promote fat storage. One study found people whose diets contained the most beta-carotene and lycopene had the smallest waists and the least belly fat. And at only 5 calories apiece, grab a few sun-dried tomatoes! Cooked tomatoes contain more bioavailable lycopene than raw tomatoes, according to research.
In terms of low energy density, oysters are extremely low in calories and very high in certain essential nutrients that can stimulate the metabolism, such as zinc, meaning that you can eat oysters without worrying about putting on any extra pounds!
These simple nuts are rich in “good” fats, which can improve your cholesterol profile, while also providing the body with fiber that can fill you up and decrease your appetite.  The monounsaturated fats in these nuts will also decrease your overall body mass index, which specifically impacts your belly fat.
Each slice of grapefruit you add to your salad acts like a match to spark your body’s fat-burning ability. A study published in the journal Metabolism found that those who ate grapefruit for six weeks lost a full inch off their waistlines. What’s behind the belt-tightening effect? The fruit is rich in phytochemicals, bioactive compounds that recent research shows stimulate the production of a hormone called adiponectin, which is involved in the breakdown of body fat. Other research suggests the juicy fruit can “turn on” calorie-burning brown fat cells, promoting the breakdown of body fat while reducing appetite.
Apple Cider Vinegar
Apple cider vinegar is an ancient folk remedy with evidence-based health benefits.
It's been credited with reducing appetite and lowering blood sugar and insulin levels in people with diabetes.What's more, vinegar's main component, acetic acid, has been found to increase fat burning and reduce belly fat storage in several animal studies.
Although there isn't much research on vinegar's effect on fat loss in humans, the results from one study are pretty encouraging.In this study, 144 obese men who added 2 tablespoons of vinegar to their usual diets every day for 12 weeks lost 3.7 pounds (1.7 kilograms) and experienced a 0.9% reduction in body fat .
Including apple cider vinegar in your diet may help you lose body fat. Start with 1 teaspoon per day diluted in water and gradually work up to 1–2 tablespoons per day to minimize potential digestive discomfort.
This ancient grain will make that flat tire around your waist history! Quinoa is a complete protein, meaning that it contains the complete chain of amino acids that are necessary for muscle building and fat loss. In a 2015 study in the Journal of Diabetes Investigation, researchers discovered that patients who ingested higher amounts of vegetable protein were far less susceptible to metabolic syndrome (a combination of high cholesterol, high blood sugar, and obesity). It’s also high in the amino acid lysine, which helps you burn fat and maintain healthy bones and skin. Before you thought it couldn’t get any better, there’s more: according to a study published in the journal Food Chemistry, quinoa has the highest level of betaine, a chemical that revs your metabolism and actually shuts down the genes that encourage fat to hang around.
Eating spinach helps to release leptin, which is the satiety hormone, preventing overeating and snacking between meals, while also delivering dietary fiber, which can help you feel full.  This is also complemented by the presence of thyllakoids, which further reduce hunger, without decreasing nutrient intake.
A longtime enemy of doctors and dieters, pork has been coming around as a healthier alternative of late–as long as you choose the right cut. Your best bet is pork tenderloin: A University of Wisconsin Study found that a three-ounce serving of pork tenderloin has slightly less fat than a skinless chicken breast. It has 24 grams of protein per serving and 83 mg of choline. In a study published in the journal Nutrients, scientists asked 144 overweight people to eat a diet rich in fresh lean pork. After three months, the group saw a significant reduction in waist size, BMI and belly fat, with no reduction in muscle mass! They speculate that the amino acid profile of pork protein may contribute to greater fat burning.
Most problems with obesity come from eating the wrong types of fat, namely saturated fats but walnuts are rich sources of monounsaturated fats and polyunsaturated fats, which can re-balance your cholesterol levels and improve your metabolic speed.
Foods rich in the amino acid leucine can help build the lean muscle mass that’s needed to trim excess fat from your frame, according to Jennifer McDaniel MS, RDN, CSSD, LD. It literally jumpstarts the process of developing muscle mass—and red meats are one of the best sources around. Go grass-fed to get the added benefits of omega-3s and conjugated linoleic acids — these two fatty acids help to decrease the inflammation in your body that causes fat storage.
Full-Fat Greek Yogurt
Full-fat Greek yogurt is extremely nutritious.
First, it's an excellent source of protein, potassium and calcium.
Research suggests that high-protein dairy products can boost fat loss, protect muscle during weight loss and help you feel full and satisfied.
Also, yogurt that contains probiotics can help keep your gut healthy and may reduce symptoms of irritable bowel syndrome, such as constipation and bloating.
Full-fat Greek yogurt also contains conjugated linoleic acid, which seems to promote weight loss and fat burning in overweight and obese people, according to research that includes a large review of 18 studies.
Eating Greek yogurt on a regular basis may provide a number of health benefits. But make sure to choose plain, full-fat Greek yogurt, as non-fat and low-fat dairy products contain little to no conjugated linoleic acid.
Don’t pass up on this cheap trick. “One of the most under-appreciated magic fat-burning elixirs is water,” says Ajia Cherry, personal trainer and Founder at Functional Innovative Training. “The more water you drink, the fuller you will feel, the easier it is to cut back on unnecessary calories. That’s an essential element of weight and fat loss,” she explains. Water is necessary to keep your metabolism functioning optimally. For even more of a kick, add a lemon to your glass. D-limonene, an antioxidant in lemon peel, helps flush toxins from the body and gives sluggish bowels a kick, flushing fat from your system to keep your tummy toned and tight—perfect for getting you bikini-ready.
Tart cherries are proven to lower inflammation throughout the body including in the blood vessels and arteries, which will lead to less fat and cholesterol deposition, helping to increase circulation and keep your metabolism burning calories even after you finish eating.
Not all white foods are bad for weight-loss. In fact, plain boiled potatoes are the most filling food there is, according to the Satiety Index of Common Foods, an Australian study published in the European Journal of Clinical Nutrition. To maximize their flat-belly benefits, throw ’em in the refrigerator and make a potato salad. The cooling process will crystallize the tubers into resistant starch, which takes longer to break down in your intestine, producing fat-burning butyrate and delaying hunger pangs.
Resolve to do more prying. Oysters are one of the best food sources of zinc, a mineral that works with the hormone leptin to regulate appetite. Research shows that overweight people tend to have higher levels of leptin and lower levels of zinc than slimmer folk. A study published in the journal Life Sciences found that taking zinc supplements could increase leptin production in obese men by 142 percent! A half-dozen oysters only have 43 calories but provides 21 percent of your RDA of iron—deficiencies of which have been linked to a significant increase in fat gene expression.
Olive oil is one of the healthiest fats on earth.
Olive oil has been shown to lower triglycerides, increase HDL cholesterol and stimulate the release of GLP-1, one of the hormones that helps keep you full .
What's more, some studies have shown that olive oil may boost metabolic rate and promote fat loss. In a small study in 12 postmenopausal women with abdominal obesity, eating extra virgin olive oil as part of a meal significantly increased the number of calories the women burned for several hours.
To incorporate olive oil into your daily diet, drizzle a couple of tablespoons on your salad or add it to cooked food.
Kickstart your morning—and your metabolism—with this warming spice. Cinnamon contains powerful antioxidants called polyphenols that are proven to alter body composition and improve insulin sensitivity (which means it keeps blood sugar stable, preventing hunger-inducing spikes and crashes). Japanese researchers found that mice who ate a daily helping of cinnamaldehyde (the ingredient that gives cinnamon its flavor) lost belly fat, while those who skipped the spice did not. Add it to your overnight oats or sprinkle some in your coffee to reap the benefits.
Top your salad with this lean protein and soon enough all your friends will be asking you to tuna-round so they can compliment your new slimmed down look. As a primo source of docosahexaenoic acid (DHA), canned light tuna is one of the best and most affordable sources of lean protein for fat loss, especially from your belly! One study in the Journal of Lipid Research showed that omega-3 fatty acid supplementation had the profound ability to turn off abdominal fat genes. Other studies have found that omega-3s increase lipolysis (the breakdown of fats) so you lose fat instead of storing it.
The active ingredient in turmeric, curcumin, has been shown to reduce the growth of fat tissue, meaning less fat deposition and more usable energy. Furthermore, regular consumption of turmeric has been linked to less inflammation in the tissues and organs, higher insulin levels and lower blood sugar levels, all of which means less fat storage in the body.
These unassuming seeds are loaded with omega-3 fatty acids and a significant amount of dietary fiber, which can lower cholesterol levels, speed up the metabolism and stimulate the production of certain fat-burning hormones in the body that can increase your calorie-burning.
Known as “forbidden rice” because only emperors were allowed to eat it, black rice may be the cheapest source of antioxidants around. According to the American Chemical Society, black rice has more antioxidants than a spoonful of blueberries, with more satiating fiber, more vitamin E, and less sugar. More antioxidants mean less inflammation, which means less fat storage for you.
Had enough of boring rice? Add some bulgur into your diet. Although this grain is traditionally used in tabbouleh—a staple dish of Mediterranean cooking made by combining bulgur with chopped parsley, garlic, diced tomatoes, olive oil, and lemon juice—you can also use it as a base of salad bowls or a side for a chicken dish. This cereal will help you burn fat thanks to boasting over eight grams of belly-filling fiber; A study published in the journal Annals of Internal Medicine found that by simply increasing the amount of fiber you eat each day (to 30 grams) while keeping calories the same could help you lose weight, lower blood pressure, and improve your body’s insulin response as effectively as more complicated diets that try to overhaul your entire diet.
One of the key nutrients that many people lack is magnesium, but a single serving of pumpkin seeds provides more than 100% of your daily nutrient requirements. Magnesium can induce lipolysis in the body, which is the process by which fat stores in the body are converted into usable energy.
You may also know this root veggie as a sunchoke since they’re the roots of a type of sunflower. According to a Canadian study, subjects whose diets were supplemented with a type of gut-healthy insoluble fiber called oligofructose not only lost weight but reported less hunger than those who received a placebo. Researchers discovered that the subjects who consumed the prebiotic fiber had higher levels of ghrelin—the hunger-suppressing hormone—and lower levels of blood sugar. And you guessed it: Jerusalem artichokes are one of the best sources of the fiber.
This naturally sweet winter squash boasts one of the highest fiber counts of all the veggies, ringing in at a whopping 9 grams per cup. Promoting feelings of fullness—and thus staving off overeating so you can burn, rather than gain, fat—with satiating fiber isn’t the only way you’ll target that turkey neck. That’s because acorn squash is also an excellent source of vitamin C, a micronutrient that your body uses to decrease levels of the fat-storing hormone cortisol and boost the fat-burning effects of exercise, according to Arizona State University researchers.