Foods themselves cannot burn fat. In order to lose fat we need to be in a caloric deficit, that is, we need to consume less energy (calories) than we spend on a daily basis. However, certain foods can help us lose fat due to their unique properties and effects on metabolism.
Foods rich in protein, like lean meats and eggs, require more energy to digest and they keep us fuller for longer periods of time. High-fiber containing foods, like fruits and vegetables, contribute to a feeling of fullness as well, reducing overall calorie intake.
Additionally, spicy foods containing capsaicin, such as chili peppers, can temporarily boost metabolism and promote calorie burning.
These foods will not burn fat themselves, but they contribute and help us stay in a calorie deficit, which, as we mentioned before, is a key factor in fat loss when combined with physical activity.
Here is a list of 25 foods that can help you burn fat :
1. Greek yogurt
Greek yogurt is known to have double the amount of protein than other types of yogurts. It digests more slowly than other yogurts, which will keep you full for a longer period of time.
Additionally, because of the thermogenic effect of protein, your body will burn off more calories when digesting the protein in comparison to carbs. Always opt for low-fat or non-fat and low-sugar types.
2. Quinoa
Quinoa is an amazing whole grain that has become one of the most popular weight-loss foods in recent years. It packs eight grams of satiating protein and five grams of fiber in just one cup.
Additionally, it has a high content of minerals like zinc, iron, selenium, plus vitamin E. It’s very easy to cook and if you want to prepare dinner quickly, you can add in some veggies, lean protein or nuts.
3. Cinnamon
Several studies have shown that cinnamon has the potential to stabilize your blood sugar levels. This, in turn, can diminish your cravings, especially in those who have type II diabetes.
Cinnamon has numerous benefits and can be served in many forms. You can add some in your morning coffee, tea or even yogurt to make it sweeter without having to add more calories.
4. Hot peppers
Hot peppers contain a substance that gives them the flavor, known as capsaicin. It’s found in higher content in the habaneros type, however, jalapeños are also known to have it.
This substance is known to speed up the metabolic rate and diminish cravings, but that is only for a short period. It most likely has no great effect on weight loss. That is unless you can’t eat more food because it’s hot.
5. Green tea
Research has shown that green tea has the potential to aid in weight loss by stimulating your body to burn more fat. It has catechins, which are a type of substances called phytochemical that can have a brief impact on your metabolism.
To optimize weight-loss and reap all the benefits, it is advised that you drink one cup multiple times per day. It’s also recommended that you drink it hot since it’ll take you longer to drink it, which will give you calming and soothing experience.
6. Grapefruit
Grapefruit is not known to possess any type of effective weight loss characteristics; however, it can be used as a great tool to help you curb your appetite with fewer calories. The reason for this is that it has a high content of fiber which is digested more slowly. A good strategy is to eat half a piece or one glass of juice before each meal. It will fill you up and you’ll eat less of your meal.
7. Watermelon
Foods, like watermelon, that are almost entirely made up of water will take up more space in your stomach. This basically tells your body that you’re full leaving less space for any other food.
The same goes for many fruits and veggies which are also filled with water and various micronutrients, yet have a few calories. Watermelon is one of the best examples. It’s a great source of lycopene, a powerful antioxidant, as well as vitamin A and C.
8. Apples & pears
These two fruits also have high content of water in them. Don’t peel them, eat the peels too to get some additional fiber, which will keep you satiated longer.
When it comes to choosing between whole fruits and juice, always choose whole fruits. That way you’ll consume more fiber and you’ll have to chew it. Chewing it will make you burn more calories, in comparison to quickly drinking a juice or a smoothie.
9. Raisins & grapes
As an example, let’s compare a quarter cup of raisins with two cups of grapes. Each of these choices has slightly over a hundred calories, however, chances are you’ll feel fuller when eating the grapes.
Raisins and other types of dried fruit can be very beneficial but they should only be eaten occasionally, like a handful of raisins or cranberries in a salad of your choosing.
10. Berries
Like many other fruits, berries have a high fiber and water content, which will satiate you for longer periods. They are also the perfect substitute for various sweets as they have moderate amounts of sugar which will satisfy your sweet tooth only for a small fraction of the calories. The most common type are blueberries which can be found in most markets and are incredibly nutritious.
11. Raw veggies
Raw veggies can be a refreshing and tasty snack. They’ll satisfy your desire to crunch on something, they are filled with water which will keep you full and they have a low amount of calories. ½ cup of celery has only eight calories.
You can add some peanut butter or you can dip some carrots in a tasty salsa. When you get the cravings for some chips and some dip with it, you can substitute them with raw vegetables.
12. Sweet potatoes
When you bake an ordinary potato the usual toppings include sour cream, butter, cheese or bacon. However, if you bake a sweet potato instead, there’s a chance you won’t want to add anything.
They are filled with sweetness and are very rich in flavor. This will enable you to fill up a lot quicker without having to consume additional calories. Additionally, they have a high content of beta-carotene, potassium, fiber and vitamin C.
13. Eggs
Eggs have seventy-five calories, six grams of protein with many more essential micronutrients. As with any high-protein food, the body will burn off more calories when digesting protein than a breakfast filled with carbs.
If your cholesterol levels are high, you might want to consult with your doctor first if you can consume eggs. The healthier alternative is to eat egg whites, which have no cholesterol.
14. Coffee
Coffee is the most commonly drank beverage in the world is a great tool in your weight-loss arsenal since it speeds up the metabolic rate, which helps you lose weight faster.
Although it has a stimulating effect on the metabolism, adding toppings with additional calories can derail you weight loss goals.
15. Oatmeal
Oatmeal possesses three characteristics which make it excellent for weight loss. It’s made up of whole grain oats that are rich in fiber, a big amount of water and it is hot.
This is a very satiating combo. Since it’s hot, it’ll take you longer to eat it and the water and the fiber will also keep you filled for a longer period of time. You shouldn’t put too much sugar in it, though. Adding some nutmeg or cinnamon will satisfy your sweet tooth without adding too much sugar.
16. Crispbreads
Crackers made of whole grain rye, known as crispbreads serve as a substitute to ordinary crackers. They are low in fat and high in fiber. Studies have shown that the people that substitute processed grains with whole grains are less prone to gaining fat around their stomach.
Whole grains have a higher amount of various nutrients. This isn’t only for crackers. Whole grain cereals, bread, and pastas can provide you with the same benefits.
17. Soup
If we’re being more specific, we mean a broth-based soup, not a creamy one. It’s almost entirely made up of water, it keeps you full with minimum calories.
Plus, it’s hot, so you can’t eat a lot and do it fast. It’s recommended that you eat it before any meal, thus taking up space in the stomach which could’ve been filled with dense foods with lots of calories. You can turn into a low-calorie, satiating meal by adding some pieces of fish or chicken, diced veggies or beans.
18. Any type of green salad
Another clever way to make yourself full before a meal is eating a salad. Lettuce comes to mind first, which has a high content of water and will fill you up fast. This will leave no room for denser foods which you might eat afterward. Be creative and experiment with all sorts of veggies and fruits. But be careful with the dressing. It can add a big amount of unwanted calories.
19. Vinegar
Always add some vinegar and oil to your salad. It will make your salad a lot tastier and satisfying. It even has fewer calories in comparison to dressings you can buy from the market.
20. Nuts
Nuts serve as an excellent snack in between meals to satisfy your cravings. They have a high content of protein, healthy fats and fiber. Research has shown that consuming nuts can help in weight loss and normalize your cholesterol levels when they’re eaten in moderate amounts.
They are packed with calories, so watch out for the portions. If you need to get them out of the shell, you’ll eat them more slowly and not as much.
21. Popcorn
You may have heard that popcorn has a lot of fat, but air-popped popcorn doesn’t have a lot of calories. All that air just adds them volume and no sugar or fat.
22. Skimmed milk
Skimmed milk has a lot of protein, vitamin D and calcium in it with a reduced or no fat content in comparison to whole-fat milk. Despite it being fat-free, it will help you feel satiated. As with any high-protein drink, it digests more slowly and leaves the system a lot slower.
23. Lean meat
We already know by now that eating protein will keep you satiated for a longer period of time and because of its thermogenic effect your body will burn more calories while digesting it. However, we should choose our protein sources wisely.
Dark meat can have high-fat content, which can neutralize its benefits. Fitness enthusiasts and bodybuilders’ preferred choice is skinless chicken breast. Some lean beef cuts will also do the trick. Eye of round, flank steak, and top sirloin can be extra lean having less than four grams of saturated fat in one serving. Three or a four-ounce portion is usually enough.
24. Fish
Fish is usually counted among the best protein sources. Most fish have a low-fat content, with the exceptions almost always having healthy fats in the form of omega-3 fatty acids. These fatty acids, which are abundant in herring, salmon and many other types of fatty fish, can help you prevent the development of heart disease and other chronic illnesses.
25. Beans
Beans are a high-protein vegetable that also has a high amount of protein. They will satiate you with minimum calories. Buy a can of garbanzo beans and add them to a salad or a soup, or you can mash them and use them as a dip. One cup has 12 grams of fiber, four grams of fat and fourteen grams of protein.
