7 Proven Fat Burning Foods That Can Help Boost Your Metabolism
Updated on: September 4, 2024
Reviewed By Anita K., MSc., GCP
Make these fat burning foods part of your diet to enhance your body’s ability and efficiency to process and expend energy
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Fat burning foods can help increase metabolic rate, reduce fat absorption, or facilitate weight loss.
The belief is that fat burning foods can promote a higher energy expenditure during digestion than other foods, a process known as the thermic effect of food.
While no food can directly cause fat loss, certain foods may influence body weight by enhancing metabolism, affecting appetite, or through other mechanisms indirectly linked to fat burning.
These foods usually contain specific nutrients or compounds that may enhance fat oxidation, increase energy expenditure, or reduce calorie intake by promoting satiety. However, the effectiveness of these foods depends on dietary patterns and physical activity levels.
In essence, the idea stems from the principle that combining fat burning foods with a balanced diet and regular exercise can aid in creating a calorie deficit, helping with weight loss.
However, consuming these fat burning foods without other lifestyle changes may not lead to significant weight loss. Thus, the term “fat burning foods” is misleading as it oversimplifies the complexities of how foods interact with the metabolism and energy balance.
In effect, while “fat burning foods” suggest that certain foods can directly lead to fat loss, it is more accurate to understand that these foods can support a calorie deficit and a healthy metabolism.
Proven Fat Burning Foods That Boost Metabolism
No food can directly burn fat from the body, but some can support weight loss and fat loss efforts by being low in calories, high in nutrients, and promoting a feeling of fullness.
The following is a breakdown of some of the best fat burning foods to consider for your diet and support your effort to lose or maintain weight.
Protein-Rich Foods
Protein-rich foods are some of the best fat burning foods. They are essential in a balanced diet, providing the necessary building blocks for muscle, skin, enzymes, and hormones.
Protein-rich fat burning foods include,
- Meat: Beef, lamb, pork, and other red meats.
- Poultry: Chicken, turkey, and duck
- Fish and Seafood: Salmon, trout, shrimp, tuna, mackerel, sardines, crab, scallops, and other seafood
- Dairy Products: Milk, cheese, cottage cheese, and yogurt, especially Greek yogurt
- Eggs: Whole eggs are some of the best protein-rich great fat burning foods
- Legumes: Beans, lentils, chickpeas, and peas
- Nuts and Seeds: Almonds, walnuts, flax seeds, and pumpkin seeds
- Plant-Based Proteins: Soy products like tofu, edamame, and tempeh.
Protein has a high thermic effect, meaning your body uses more energy to digest than fats and carbohydrates. This can slightly boost metabolism. It is more satiating than carbohydrates and fat. That can help reduce your total calorie intake by keeping you fuller for longer.
Eating adequate protein supports muscle synthesis and prevents muscle loss when dieting. That can help you to maintain more muscle mass and burn more calories.
Several studies have demonstrated that high-protein diets increase feelings of fullness and reduce calorie intake. For example, a study published in the American Journal of Clinical Nutrition found that participants who consumed a high-protein diet reported greater satiety and had a reduced caloric intake than those on a lower-protein diet.
A systematic review and meta-analysis of randomized controlled trials found that higher-protein diets can lead to greater reductions in body weight and fat mass compared to lower-protein diets due to enhanced satiety and increased energy expenditure.
Another study suggested that protein at around 25-30% of calories could boost metabolism by up to 80-100 calories per day, compared to lower protein diets.
Research also indicates that a diet higher in protein may help prevent body weight increases. A six-month diet study that included overweight and obese women concluded that the high-protein group lost more weight and body fat than the high-carb group (1).
Another research published in Nutrition & Metabolism is significantly higher after consuming a high-protein meal than meals high in carbohydrates or fats. The increased energy expenditure can contribute to greater overall calorie burn.
The studies highlight that while protein-rich foods are not fat burning foods in the literal sense, they can help enhance metabolic health and weight management through various mechanisms.
High-Fiber Foods
High-fiber foods contain significant amounts of dietary fiber. Dietary fiber is a type of carbohydrate that the body cannot digest. It passes relatively intact through the stomach, small intestine, and colon and out of the body.
There are two types of fiber: soluble fiber, which dissolves in water and can help lower glucose levels and blood cholesterol, and insoluble fiber, which does not dissolve in water and helps food move through the digestive system, promoting regularity.
High-fiber foods are excellent for digestive health, weight management, and controlling blood sugar levels. They are also good fat burning foods.
High-fiber fat burning foods include,
- Vegetables: Broccoli, kale, spinach, carrots, sweet potatoes with skin, and Brussels sprouts.
- Fruits: Apples, bananas, oranges, pears, and berries, such as raspberries, blackberries, and strawberries.
- Legumes: Beans, lentils, chickpeas, and peas.
- Whole Grains: Oats, whole wheat bread, whole-grain pasta, brown rice, barley, and quinoa.
- Nuts and Seeds: Almonds, chia seeds, walnuts, sunflower seeds, and flax seeds.
Fiber absorbs water and expands in your stomach, helping you feel full longer and can reduce calorie intake. Some can also bind with fats and sugars in the diet and inhibit their absorption, indirectly helping to reduce calorie intake.
High-fiber foods also slow down sugar absorption, helping to control blood sugar spikes and potentially reducing hunger.
Numerous studies have shown that high-fiber diets can increase the feeling of fullness and reduce hunger, helping to reduce caloric intake. A review published in Nutrition Reviews found that increasing fiber intake can lower body weight and reduce the risk of obesity.
A 2015 study published in the Annals of Internal Medicine suggested that simply aiming to eat 30 grams of fiber daily can help with weight loss. Participants who focused on increasing their fiber intake lost significant weight, similar to those who followed a more complicated diet regimen.
Another review highlighted that diets with high-fiber foods, especially whole grains and cereal fibers, help lower body weight and reduce the incidence of obesity-related diseases (2).
A meta-analysis of randomized controlled trials also found that increased fiber intake can decrease body weight in overweight and obese individuals (3).
These studies illustrate that high-fiber fat burning foods can enhance satiety and manage body weight, although they don’t directly burn fat.
Incorporating these fat burning foods into a balanced diet can help you to sustain a strategy for weight management and health improvement.
Whole Grains
Whole grains contain all three parts of the grain kernel: the bran, germ, and endosperm. Unlike refined grains that do not contain bran and germ, whole grains have more fiber, vitamins, and minerals, making them good fat burning foods.
Whole grains include,
- Wheat: They include whole wheat flour, bulgur or cracked wheat, and wheat berries
- Rice: Brown rice, wild rice, and colored rice varieties.
- Oats: Whole oats and oatmeal.
- Barley: Hulled and dehulled barley, but not pearled barley which has lost its bran.
- Corn: Whole cornmeal and popcorn.
- Rye: Whole rye and rye berries.
- Quinoa, Amaranth, Buckwheat, and Millet: These are naturally whole grains and do not have a refined form.
Whole grains, as some of the best fat burning foods, increase satiety and reduce appetite, helping to lower calorie intake. They cause slower rises in blood sugar levels than refined grains. That can help control cravings and reduce fat storage from spikes in insulin.
Numerous research supports the role and benefits of whole grains as fat burning foods that help promote fat loss and improve body composition.
A large cohort study published in the American Journal of Clinical Nutrition found that higher whole grain intakes were associated with lower body mass index (BMI) and less weight gain over time. The study suggested substituting whole grains for refined grains could help you to control your weight.
Another study from the same journal demonstrated that a diet of whole grains can reduce body weight and systemic inflammation in overweight and obese adults than a diet with refined grains (4).
A systematic review and meta-analysis also highlighted that whole-grain foods can reduce body weight (5).
The studies suggest that while whole grains are not direct fat burning foods, their role in promoting satiety, reducing calorie intake, and managing blood sugar levels can support weight loss and metabolic health.
Healthy Fats
Healthy fats, especially unsaturated fats, are essential for health, supporting cellular function, hormone production, and nutrient absorption. They provide essential fatty acids, support various bodily functions, and improve health.
Unlike unhealthy fats, such as trans fats and excessive saturated fats, healthy fats can improve heart health, reduce inflammation, and contribute to weight management. They are also potent fat burning foods.
There are two main types of unsaturated fats,
- Monounsaturated Fats (MUFAs) are present in high concentrations in olive oil, avocados, nuts like almonds, hazelnuts, and pecans, and seeds such as pumpkin and sesame.
- Polyunsaturated Fats (PUFAs) include omega-3 and omega-6 fatty acids, found in fatty fish like salmon, mackerel, and sardines. They are also present in flaxseeds, chia seeds, and walnuts. Vegetable oils like soybean, sunflower, and corn oil also contain PUFAs.
Healthy fats are not classified as “fat-burning” foods like high-protein or high-fiber foods. However, they can support any fat loss and weight management efforts.
Consuming healthy fats as part of a balanced diet can improve blood lipid profiles and enhance insulin sensitivity, which might indirectly support weight management.
A study in the Nutrition & Diabetes journal found that a Mediterranean diet rich in healthy fats, especially olive oil and nuts, was associated with reduced weight gain and a lower risk of obesity.
Research published in The American Journal of Clinical Nutrition highlighted that diets incorporating nuts, a good source of healthy fats, do not cause weight gain due to their satiating properties, even though they have high energy content. That helps lower calorie consumption.
Another review noted that replacing saturated fats with unsaturated fats in the diet can help with insulin sensitivity and is likely to reduce the incidence of type 2 diabetes (6).
While healthy fats are not fat burning foods in the traditional sense, their inclusion in a diet supports metabolic health and may aid in maintaining a healthy weight.
Their benefits extend beyond weight management and include improved heart health and reduced inflammation.
Spices and Herbs or Capsaicin-Rich Foods
Spices and herbs are plant products used to flavor foods. They are usually derived from seeds, fruits, roots, bark, or leaves of plants.
Capsaicin-rich foods refer to types of chili peppers with capsaicin. The compound is responsible for the spicy and hot flavor of these peppers.
Examples include,
- Capsaicin-Rich Foods: JalapeƱos, habaneros, cayenne peppers, and other chili peppers
- Spices: Cinnamon, turmeric, ginger, and black pepper
- Herbs: Basil, rosemary, thyme, and oregano
Spices, herbs, and capsaicin-rich foods are often touted for their potential metabolic-boosting properties and as potent fat burning foods.
Capsaicin, in particular, can increase heat production or thermogenesis in the body, leading to a temporary increase in calorie burning. However, while they may slightly boost metabolism, the effect on weight loss or fat burning is usually modest.
Several studies have investigated the effects of capsaicin and other spices on metabolism and weight.
Research suggests that capsaicin can increase calorie burning and fat oxidation. A study found that capsaicin consumption before a meal reduced calorie intake during the meal. Another study showed it could boost metabolic rate by about 50 calories a day, theoretically leading to weight loss over time if combined with other diet and lifestyle changes (7).
Cinnamon, for example, has been studied for its potential to improve glucose metabolism and reduce blood sugar levels, which could indirectly help manage appetite and weight. Ginger has been shown to enhance thermogenesis and reduce feelings of hunger (8).
Green Tea and Coffee
Green tea and coffee are two of the most popular beverages worldwide, derived from plants and known for their unique flavors and health benefits.
Green tea comes from the leaves of the Camellia sinensis plant. The processing includes minimal oxidization to preserve its green color and antioxidant-rich properties.
It contains bioactive substances like caffeine and catechins, with epigallocatechin gallate (EGCG) being the most notable.
Coffee comes from roasted coffee beans. It is rich in caffeine and contains various substances, including antioxidants.
Caffeine and catechins in green tea can enhance your body’s ability to burn calories, helping with weight loss and fat reduction. On the other hand, caffeine in coffee stimulates the central nervous system, raising metabolism and increasing the oxidation of fatty acids.
Various studies have looked into the potential metabolic benefits of green tea and coffee, their potential as great fat burning foods, and their ability to increase energy expenditure and fat oxidation.
A 2009 review of several studies found that the catechins in green tea, especially when combined with caffeine, can increase energy expenditure and fat oxidation, helping to reduce body fat and body weight (9).
Another study suggested that green tea could help reduce body weight, especially in people with a higher baseline BMI (10).
Research also indicates that caffeine can promote weight, BMI, and body fat reduction by increasing resting metabolic rate. A meta-analysis of controlled trials found that caffeine intake might significantly improve weight loss through greater thermogenesis and fat oxidation (11).
The above studies show green tea and coffee are fat burning foods that can enhance the metabolic processes that facilitate weight management when consumed as part of a balanced diet and healthy lifestyle.
Low-Calorie Foods
Low-calorie foods contain fewer calories relative to their volume or weight. They often have high water content, are rich in fiber, and have low-fat content.
Including these potential fat burning foods in your diet can help with weight management by providing satiety without many calories.
Examples of low-calorie fat burning foods include,
- Vegetables: Leafy greens, e.g., spinach, lettuce, kale, broccoli, cauliflower, cucumbers, and tomatoes
- Fruits: Berries, apples, oranges, and melons
- Proteins: Lean meats, tofu, and legumes
- Lean Proteins: Chicken breast, turkey breast, white fish like cod and tilapia, tofu, and egg whites
- Legumes: Lentils, chickpeas, black beans, and other beans, eaten in moderate portions due to their carbohydrate content
- Whole Grains: Quinoa, barley, bulgur, and oats, eaten in controlled portions
- Low-Calorie Snacks: Air-popped Popcorn without added butter or oil, rice cakes, and vegetable sticks with low-calorie dips like hummus or Greek yogurt
Numerous studies highlight the benefits of a low-calorie, high-volume foods diet for weight loss and why they are potent fat burning foods.
A published study in the Appetite Journal found that diets with higher amounts of low-energy-density foods can improve satiety and lower calorie intake.
A systematic review of randomized controlled trials noted that lower calorie diets resulting in energy deficit are effective for weight loss and have beneficial effects on metabolic health, including improved blood pressure and cholesterol levels (12).
Final words from LiveLife
Fat burning foods can kickstart your metabolism and help you burn more calories. They help boost your body’s ability and efficiency to process and expend energy.
Incorporate these metabolism-boosting fat burning foods into your diet for better energy usage and more effective weight management.