If you’re trying to lose fat, then you must know that a healthy diet and exercise is the only way to achieve your goals. More specifically, you must calculate your calorie intake for weight loss and be in a calorie deficit to lose weight and fat. Simply said, to lose weight and fat, you must burn more calories per day than you cosume.
However, you can further boost your progress by eating fat-burning foods! While they won’t work unless you’re in a calorie deficit, they can certainly push you closer to your goal. They include foods that are high in omega-3 fatty acids, protein, and some antioxidants.
So, without any further ado, let’s dive in and look at the best fat-burning foods to lose weight!
Table of Contents
- What Is The Best Food For Fat Burning? 16 Best Fat-burning Foods For Weight Loss
- What Diet Burns The Most Belly Fat?
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
What Is The Best Food For Fat Burning? 16 Best Fat-burning Foods For Weight Loss
Following are the fat-burning foods for weight loss:
1. Nuts
Nuts are little packets full of protein, healthy fats, and fibre while being low in carbs. They're natural appetite blockers, helping you feel full longer without adding extra kilos. Almonds, walnuts, and hazelnuts are especially great at curbing hunger, making them perfect for controlling cravings.
A 2011 Journal of Nutrition and Metabolism study found that adding nuts to your meals for 12 weeks boosts nutrition without weight gain!
2. Lean Protein
To maintain or lose weight, focus on protein-rich meals! Lean protein sources like fish and chicken are great choices, while vegetarians can turn to legumes, tofu, and soy protein.
Protein digests slowly, keeping you full longer and helping your body burn more calories. Plus, it preserves muscle mass, supporting a healthy metabolism during weight loss. So, whether it’s chicken or plant-based options, lean protein is your fat-burning ally!
You can also read this article to learn how to enhance your protein absorption.
3. Yoghurt
Yoghurt is a nutrient-dense food. Among the many types of yoghurt, Greek yoghurt is considered the healthiest because it contains the most amount of protein while being comparatively low in fats and is rich in vitamins, minerals, probiotics, and proteins, including casein and whey protein. These proteins contribute to long-term satiety, help suppress hunger and reduce appetite.
Also Read: Top 15 Foods For Post-Workout Recovery And 6 Delicious Snack Ideas
4. Eggs
Eggs are the top foods for muscle recovery and growth, a perfect power-packed snack—loaded with vitamins, minerals, and protein! Despite the yolks being high in cholesterol, research says eating eggs doesn’t raise your cholesterol levels. Plus, they’re hunger-busters! A study found that having eggs for breakfast helps control cravings and keeps you satisfied all day. Crack open an egg, and let the hunger-squashing begin!
5. Chillies Peppers
Chilli peppers pack a punch with capsaicin, a compound that boosts metabolism and curbs appetite. A 2012 study in Appetite found that capsaicin can help you lose weight by giving your metabolism a boost and keeping hunger in check. Spice up your meals and let those extra calories burn!
Also Read: 10 Healthier Food Swaps That Can Bring A Huge Impact On Your Long-Term Wellness
6. Green Tea
Numerous studies suggest that green tea can help with weight loss by promoting fat burning in the body. Green tea contains catechins, natural phytochemicals that affect metabolism. For maximum effect, consume it 2-3 times a day.
7. Oolong Tea
While oolong tea may not be as well-known as green tea, it offers similar benefits because it, too, contains caffeine and catechins.
Numerous studies have shown that the combination of caffeine and catechins in tea contributes to the burning of approximately 102 extra calories per day. In addition, one study revealed that oolong tea increased energy expenditure more than green tea, doubling the effect.
Also Read: Stay Flu-Free This Winter With 12 Morning Drinks to Boost The Immune System!
8. Coconut Oil
Coconut oil contains medium-chain triglycerides (MCTs), which can help with weight loss! A 2015 study in the Journal of the Academy of Nutrition and Dietetics suggested that MCTs could boost energy expenditure and reduce fat storage. While more research is needed, adding coconut oil to your diet could be a tasty way to support weight management!
9. Fat-free Milk
Fat-free milk is a nutritionally rich, fat-free source of protein, calcium and vitamin D. One cup (240ml) contains around 8 grams of protein and just 80-90 calories. Surprisingly, this type of milk can keep you feeling full longer than other lower-protein drinks. In addition, fat-free milk helps suppress appetite and control hunger.
10. Berries
Always fresh, tasty and easy to carry, berries are a favourite fruit of the season. They include raspberries, strawberries, and blueberries, which are some of the healthiest fruits you can have for weight loss. Low-calorie and full of antioxidants and vitamins, they are not only tasty but also help to start the metabolism and support your caloric goals.
11. Pears & Apples
Pears and apples have a high water content. They are low-calorie, high-fibre fruits that can help with fat loss as the fibre content keeps you feeling full longer, especially when eaten with the skin.
12. Avocado
Generally known as the best choice for healthy fats, they have many benefits. Rich in fibre, minerals and vitamins, avocados are nutritious and will keep you full for a long time. Also, you can have many recipes using avocado as the main ingredient: as a salad, as a dip, as guacamole, on a toast, and in many other ways.
13. Raw Vegetables
Raw vegetables satisfy a craving for something crunchy and are full of water to keep you feeling full. Most are also low in calories and can be adapted for many meals or eaten by themselves to replace less healthy options.
14. Apple Cider Vinegar
Apple cider vinegar is a well-known fat cutter. It helps with digestion and detoxifies the body, promoting weight loss. ACV, as it is popularly called, is a fermented juice of crushed apples and vitamins B, C and acetic acid. Mixing two spoons in a cup of warm water is recommended to burn fat.
Try ToneOp’s ACV Effervescent Tablets for a natural weight loss solution and to boost metabolism!
15. Quinoa
This is a delicious superfood that is high in fibre and protein. Quinoa is a whole grain and has all nine amino acids, something rare in vegetarian foods. The high fibre content makes it a fuller and more complete food. Have it on its own, or add vegetables and meat/paneer/tofu to it for a complete meal. Quinoa salad is a very popular food in the fitness community!
16. Coffee
Coffee isn’t just a mood booster and your wake-me-up—it’s also a fat-burning ally! Packed with caffeine, it can boost your metabolism by 3-13%, depending on how your body reacts. You can try black coffee with ghee for fat loss! The key is enjoying coffee in moderation—about 400 milligrams a day (that’s roughly 3-4 cups)—to harness its fat-burning powers without the jitters or sleepless nights.
Also Read: 32 Foods That Burn Belly Fat Fast: Your Ultimate Guide to Tackling Stubborn Stomach Fat!
What Diet Burns The Most Belly Fat?
There is no way to lose belly fat overnight, but making a regular habit of eating foods that burn belly fat and a balanced diet with a caloric deficit can help you quickly lose fat. Here's what your meals should look like:
- High-Protein: Include lean proteins like chicken, fish, and eggs, plus plant-based options like legumes and tofu to keep you full and boost your metabolism.
- Healthy Fats: Incorporate sources like avocado, olive oil, and nuts to help with satiety and fat loss.
- Low-Carb or Balanced Carb: Reducing refined carbs and focusing on whole grains, vegetables, and fruits helps manage blood sugar and reduce fat storage.
- Fibre-Rich Foods: Vegetables, fruits, and whole grains help regulate digestion and control hunger.
- Green Tea & Spices: Drink green tea for its metabolism-boosting effects, and add spices like cayenne pepper or turmeric for extra fat-burning support.
Also Read: Meet A Healthier And Fitter Version Of You With The Most Effective Body Fat Loss Workout Plan
Dietitian’s Recommendation
While diet is of the utmost importance when it comes to fat loss, you should not ignore other aspects of a healthy lifestyle. Make sure you get enough sleep (7-9 hours), drink plenty of water (2-3l) and that you follow a regular exercise regimen. These habits will take you one step closer to your goal.
Dt. Lavina Chauhan
The Final Say
Certain foods can support fat-burning and weight loss, but they work best as part of a balanced, healthy eating plan. Focus on avoiding high-glycemic foods and minimise frequent snacking to keep your metabolism in check. Remember, it's all about consistency and making smart choices for lasting results!
In addition, engaging in enjoyable physical activity helps maintain regular exercise, which is a necessary adjunct to support fat burning, as fat-burning foods alone cannot significantly reduce stored fat and cannot suppress the fat-storing and fat-burning suppressive effects of insulin.
FAQs
1. How to lose weight in the lower abdomen?
You can't specifically lose lower belly fat; as you lose weight, you will also lose your lower abdomen. To further flatten the lower abdomen, you can perform abdominal exercises to strengthen the stomach wall and prevent sagging.
2. What vegetables can eliminate belly fat?
Vegetables like spinach, kale, broccoli, and cauliflower are fibre-rich and low in calories, helping reduce belly fat by promoting satiety and supporting digestion.
3. What burns belly fat the most?
A healthy, calorie-controlled diet and regular exercise, especially high-intensity interval training (HIIT) and strength training, helps burn belly fat effectively. Prioritise whole foods and reduce processed sugars for the best results.
References
- https://www.muscletech.in/nutrition/10-foods-that-help-burn-fat/#:~:text=A%20few%20foods%20which%20help,passion%20for%20many%20of%20us.
- https://santiamhospital.org/26-fat-fighting-foods-to-energize-you/
- https://www.medparkhospital.com/en-US/lifestyles/fat-burning-foods-for-weight-loss
- https://prodiadigital.com/en/articles/foods-drinks-aid-fat-loss-comprehensive-guide
- https://www.medicinenet.com/what_foods_help_burn_belly_fat/article.htm
- https://www.bupa.co.uk/newsroom/ourviews/how-lose-belly-fat
About ToneOp Fit
ToneOp Fit is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.
