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Naturally occurring fat-burning foods can help support a healthy metabolism, keep you feeling full longer, and make eating a healthy balanced diet easier.
You may also be interested in reading about healthy habits that keep the extra pounds away.
What are fat burning foods?
Technically, these foods don’t “burn fat” but they can play a part in a nutritious, satisfying diet that helps support healthy body composition and weight management goals. Here are 15 foods that you will want to check out.
Quick List of Fat Burning Foods
- Hot peppers
- Avocado
- Oats
- Salmon
- Sweet potatoes
- Green tea
- Dark chocolate
- Berries
- Eggs
- Beans
- Quinoa
- Greek yogurt
- Spinach
- Tuna
- Peanut butter
These foods are nutrient dense, satisfying, and easy to incorporate into everyday meals.
Did you know that you can eat your way to losing weight? It’s true! While crash diets may work for a short period of time, they can seriously mess with your metabolism and lead you down a dangerous path.
Clean Eating is an alternative way to shed the extra pounds while also improving your health, energy and overall enjoyment of life!
The best part? You get to eat foods you actually enjoy!
Below are 15 fat burning foods you can try incorporating into your diet along with some recipe suggestions.
Of course, if you eat these foods and you’re also going through the drive-through or having sugar filled lattes on a daily basis, you might not see the needle move much on your weight loss goals.
But if you incorporate these foods along with trimming your sugar intake and following a plan like the 30 Day Clean Eating Challenge, you’ll almost certainly see and feel results!
1. Hot Peppers
A compound found in peppers called dihydrocapsiate or DCT may help heat the body and support a healthy metabolism. Spicy foods raise our body temperature, then our body works to cool us down and may help us burns calories. This means adding some spicy peppers to a healthy meal can be a great way to use more of your energy – as long as you can handle the heat!
2. Avocado
These green goddesses are rich in a good fat called monounsaturated fats (or MUFAs for short) and fiber. Together these things help us to feel full longer meaning we are less likely to overeat unhealthy foods to fill our stomachs. Some studies suggest that a diet rich in monounsaturated fat can help contribute to using energy more efficiently and supports weight loss goals.
3. Oats
This classic breakfast option is high in soluble fiber which means that our bowl of oatmeal gets digested slowly and steadily by our bodies. This helps keep us feeling more stable amounts of energy after a meal. Steady energy levels suggest that our blood sugar is not fluctuating as much. Be sure you aren’t sabotaging yourself by adding spoonfuls of sugar to your oats. Instead, try some fresh fruit like berries and a spoonful of almond or peanut butter to make a delicious fat-burning breakfast. Try these Strawberries and Cream Overnight Oats.
4. Salmon
There’s a reason salmon ends up on so many “good food” lists. Studies suggest that chronic inflammation may interfere with healthy appetite signals and has the potential to cause more energy fluctuations after meals. The omega-3 fatty acids may support a balanced inflammatory response. Salmon is also a high protein food and eating enough protein can help us maintain muscle mass and effectively burn energy throughout the day.
5. Sweet Potatoes
Sweet potatoes offer a lot of nutrients for not very many calories making them a great option when weight loss or weight maintenance is a goal. They have a high fiber and water content which creates bulk in the stomach providing a satisfying feeling of fullness. When trying to burn fat, there is no need to feel hungry all the time. Opt for sweet potatoes that are boiled or baked. When deep fried, they can hinder fat loss. Try this sweet potato n’ egg skillet!
6. Green Tea
This plant has been used for thousands of years and current research suggests it may support fat‑burning processes! One way this antioxidant-rich tea could promote fat-burning is by its caffeine content. Moderate amounts of caffeine have been shown to aid in burning fat and improving exercise performance. But the star of green tea is the antioxidant called epigallocatechin gallate (EGCG). Studies show that this compound is good for our energy levels and is often included in metabolism friendly meal plans and can help us burn more calories during exercise and at rest!
7. Dark Chocolate
Cocao, the beneficial ingredient in your favorite chocolate bar, contains flavanols which are plant-based nutrients. Research shows flavanols can be part of a healthy diet that supports steady energy and a balanced inflammatory response, and supports healthy body composition. To get the most benefits, skip the overly sugared milk chocolate bars that contain very little of the actual cocoa bean and choose the rich, bold dark chocolate that is 70% cocoa or higher instead.
8. Berries
Acai berries, raspberries, cranberries, strawberries, blackberries, blueberries, or goji berries – they are all good! Some research shows that certain flavonoids in berries can potentially increase the feelings of fullness, creating healthy appetite signals in our bodies. And strawberries have been shown to promote steady energy levels after meals which leads to slower digestion and feeling fuller longer.
9. Eggs
Many studies have shown that eating a healthy amount of protein at breakfast can lead to weight loss and a promote healthy body composition. Eggs are a great option here. Not only are they a great protein source, but they contain many nutrients such as vitamin A, vitamin D, and calcium. They also contain antioxidants that can help protect against free radical damage. All good things that will help you to be an efficient fat-burner.
10. Beans
Many of the longest-lived people in the world eat beans daily and for good reason! These protein-packed, low-glycemic gems are associated with helping support our weight management. According to some research, the soluble fiber found in beans helps promote the growth of beneficial bacteria in our gut, which may help reduce gut inflammation that has been linked to higher body fat percentage. Try this Fiesta Veggie Fritatta Skillet!
11. Quinoa
Quinoa, a pseudo-grain, is a gluten-free superfood that can perhaps help promote burning fat in a couple of ways. First up, it’s a complete protein – meaning it contains all 9 essential amino acids not made by our body. The protein along with the high fiber content can help us feel fuller faster and longer, keeping our bellies satisfied and our cravings in check. Fiber also promotes healthy digestion and good digestion may help support a healthy metabolism.
12. Greek Yogurt
Greek yogurt stands out from regular yogurt because it has double the amount of protein (and less sugar) which is associated with a healthier body composition. Research has indicated that calcium intake is a part of a nutrient-dense, weight friendly diet. Calcium intake can decrease the amount of a hormone called calcitriol in the body which plays a role in fat storage. Try adding some berries to some unsweetened Greek yogurt for the perfect weight friendly meal any time of day. Try these Greek Chicken Meal Prep Bowls!
13. Spinach
The more green plant foods we can consume the better. Spinach is a great food to fill up on because it is so low in calories but more importantly, it’s very high in nutrients such as vitamin K, magnesium, and fiber. The green leaves also contain something called thylakoids, which recent research is suggesting plays a role in weight loss by regulating our hunger and helping us feel satisfied.
14. Tuna
If it’s not yet clear, protein-rich foods may support fat-burning processes in our bodies. This is because high-protein foods such as tuna help us feel more energized, which may directly affect our metabolism due to its high thermic effect. What this means is you may burn more calories by simply digesting them. Tuna, like salmon, also contains omega-3 fatty acids which contains omega‑3 fatty acids, which are associated with supporting a balanced inflammatory response and fighting premature aging.
15. Peanut Butter
Many people trying to lose weight cut out high-fat foods such as peanut butter but you don’t have to! Peanut butter may be a high-fat food but that’s not necessarily a bad thing. The monounsaturated fat content in peanut butter may help promote satiety, which supports weight loss goals and helps boost the absorption of antioxidants and fat-soluble vitamins. And with 7 grams of protein in just 2 tablespoons, you’re going to be a lot more satisfied eating that instead of trying to fill up on something else that may not be as healthy. Try these Chocolate PB Protein Bites.
Conclusion
Overall, adding more whole foods into your diet, while limiting overly processed, sugary foods, can lead to helping you maintain a healthy body composition. For best results, we also recommend becoming more active, adding more daily hydration, eating electrolyte prominent foods, and creating consistent healthy habits.
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