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Some foods can increase resting energy expenditure (REE), making fat burn at
rest. One example is tomato juice, which has esculeoside A that boosts REE.
Whole grains need more energy to break down, so they use up more calories.
Foods high in omega-9, like almonds and sunflower oil, also increase REE.
Almonds, eggs, tamarind, coconut oil are some of the foods that help burn fat.

Foods That Help Burn Fat

Almonds And
Tomato Juice Dairy Products
Peanuts

Berries Fish And Fish Oil Green Vegetables

When people think of eating, they usually think of gaining calories. But
what if you could burn fat while chowing down? It’s possible to prepare
meals that double as fat-burning foods for weight loss. Some of these
foods work by increasing resting energy expenditure (REE), or the
amount of energy the body uses during rest. Some foods do this by
boosting thermogenesis, or the body’s production of heat, a process that
uses energy.

Your REE together with the energy you spend during exercise add up to
give your total energy expenditure (TEE), the total number of calories
you burn in a day.1

This huge list of foods help increase your REE and, hence, your TEE. With
a higher TEE, you’ll lose more pounds! Start by adding these 19 healthy
fat-burning foods to your grocery list.

1. Tomato Juice
Tomato juice is jam-packed with a plant chemical called esculeoside A. It
has the power to increase energy metabolism, helping you burn calories
at rest. Esculeoside A can even stop cholesterol from building up! You’ll
also get a healthy dose of vitamin A.

This juice tastes best when cold. If you’re not keen on the taste, blend it
with veggies like cucumber or carrots. Other tomato-based products can
also double as fat burners.
2. Whole Grains
When you eat whole grains, the body needs to work harder to digest
them. This will boost the amount of energy burned, unlike simpler refined
white grains. As a result, REE will increase and help the body reach a
favorable energy balance.

Whole grains like oatmeal and brown rice are natural fat-burning foods.
Oatmeal contains soluble fiber, which not only controls your appetite but
also regulates your blood sugar levels. A fluctuating blood sugar level
could make you to feel hungry even when your body doesn’t really want
the food. If you have a high sugar level, include oatmeal in your diet to
lose weight and avoid white bread, pasta, and rice when possible.

When you’re purchasing oatmeal, be careful. Most oatmeal brands contain

high amounts of sugar but a low level of fiber. Always check the ingredient
list, and go for the unsweetened variety.

3. Almonds And Peanuts

Almonds are full of healthy monounsaturated fatty acids called oleic acid,
or omega-9. It stimulates mitochondria – the energizing “battery” cells –
which then increases REE. Omega-9 has even been shown to encourage
physical activity because it contributes to a healthier brain function. On
top of that, this healthy fat is linked to good mood.
Peanuts contain healthy fats and essential nutrients like fiber, folate,
magnesium, and vitamin E – something that is otherwise not present in
regular low-carb foods. Studies suggest that including moderate amount
of peanuts (yes, even peanut butter!) in your diet is another effective way
to burn fat in a healthy way. Moreover, well-loved foods like peanut butter
can make you stick to your diet longer.

Add almonds and peanuts to your cereal or oatmeal. To keep things

simple, simply snack on these superfoods.

4. Sunflower Oil And Coconut Oil

Sunflower oil also has high levels of omega-9. Like almonds, it helps
mitochondrial function, thus using up more of the body’s calories,
boosting REE, and melting fat.

Coconut oil balances hormones, which leads to a better functioning of

the body and fat-burning. Unrefined coconut oil contains only 6.5 Calories
per gram, as opposed to other fats that contain over 9 Calories per gram.
Coconut oil is a healthy fat which when consumed in moderate quantities
can help manage weight. If your metabolism rate is low, including coconut
oil in your diet is a good way to increase it. A high metabolism burns more
fat and makes you lose more weight. MacDonald, Ruth, Cheryll Reitmeier.
Understanding Food Systems: Agriculture, Food Science, and Nutrition in
the United States. Academic Press, 2017.
To turn meals into foods that burn fat, add a drizzle of sunflower oil or
coconut oil. It works great on salad, pasta, and rice dishes. You can even
whip up a simple dressing by mixing sunflower oil with vinegar and
honey.

5. Lean Chicken
Lean chicken is a source of healthy protein, one of the major
macronutrients. And compared to carbohydrate and fat, protein is highly
thermogenic. This means that it produces heat by stimulating metabolism,
which burns fat. Thermogenesis is a result of the body turning over extra
protein since it doesn’t have a way to store it.

For a filling food that burns fat, add skinless lean chicken to your list. Eat it
with whole grains or salads.
6. Eggs
Eggs have all the essential amino acids, making them a complete protein.
So they can boost thermogenesis just like lean chicken. Eggs will also
increase satiety, stopping you from overeating later on.

As fat-reducing foods, eggs are a great way to start your day. For the
ultimate fat-busting snack, munch on almonds and hard boiled eggs.

7. Garbanzo Beans
When it burning fat, legumes like garbanzo beans have an all-round
function. Their high protein content increases thermogenesis, while their
fiber boosts fat oxidation. Legumes have also been associated with greater
mitochondrial function, another factor in higher REE.
8. Dairy Products
Often, low-calorie diets do not meet the calcium requirement of the body.
If you are on a low-calorie diet, low-fat dairy is the way to go, as it is high in
calcium and low in carbs.

In a study that examined the effects of dairy on overweight participants, a

moderate consumption of dairy heightened the pace at which the body
burned fats. A high level of calcium in the diet is also linked to weight loss
in women.

However, dairy products show weight-reducing properties only when they

are used on a short-term basis.

9. Berries
Berries are not only delicious but also burn unwanted body fat. While the
natural fructose sugar in berries satisfies your sugar craving, berry fiber fills
you up and reduces your appetite for junk food. Berries contain
antioxidants, which reduce belly fat and lower cholesterol. They also
activate leptin, the hormone that suppresses hunger and prevents
overeating.

Strawberries, blueberries, and blackberries are some of the berries that will
help in the easy and fast burning of unwanted fat.17 According to studies,
blueberries, in particular, can significantly reduce abdominal fat and
promote weight loss.

Make yourself a berry smoothie or have frozen berries as dessert.

10. Fish And Fish Oil
Poison cuts poison, and fat cuts fat. So fatty fish might just be “The
Fat-Burning Food,” especially for men. Fatty fish contains omega-3 fatty
acids that stimulate the secretion of leptin, the hunger-killing hormone.
These omega-3 fatty acids to move into the body cells and act as fuel for
burning the body fat. Fish oil omega-3s also store the excess glucose in
the body as glycogen, instead of fat. They are also known to reduce
inflammation, which could contribute to weight gain.
11. Green Tea
Switching from coffee to green tea might actually be worth it, thanks to
the appetite-suppressing properties of green tea. It not only stops the
body from absorbing high calories but also provides healthy
micronutrients like polyphenols and flavonoids. Green tea also has proven
effects in controlling the weight of obese individuals by increasing their
metabolism rate and inhibiting the effects of insulin. Another way in
which green tea aids weight loss is by promoting thermogenesis. This is
why most weight loss management programs incorporate green tea in
their recommended diets.

12. Green Vegetables

Here’s another reason to include those green veggies in your diet – they
help reduce weight! Green vegetables fill you up and provide your body
with essential nutrients, such as fiber, vitamin C, folate, and manganese.
The best way to consume green vegetables if you want to burn the
unneeded fat is to grind them into your smoothie. Chlorophyll, in its liquid
form, suppresses hunger, which in turn burns unhealthy fat. Liquid
chlorophyll also improves the functioning of the digestive system and
maintains a healthy metabolism rate.

Spinach, cabbage, and parsley are some of the green vegetables that help
you shed fat and lose weight. You could also opt for liquid chlorophyll
drinks.

13. Tamarind
Tamarind is extensively used as a condiment in the Eastern countries. This
sour fruit is not just mouth-wateringly tasty but it also helps burn fat and
promote weight loss. Tamarind eliminates unneeded body fat by
inhibiting the production of fat cells. It discourages carbohydrates from
being stored as fat in the body, making sure that you do not put on extra
weight. Tamarind also heightens the metabolic function of the body and
promotes the growth of lean muscles.

Tamarind rice and tamarind-based curries are a delicious way to shed

those extra pounds – a win-win situation, really.
14. Turmeric
Turmeric is widely known for its skin-cleansing and anti-inflammatory
properties. But it can also be used in your diet to burn fat and lose weight.
The herb lowers high blood cholesterol levels, fights against obesity, and
helps you maintain your weight. It also stimulates the mitochondria
present in your body cells to break down more fat and reduces the
formation of fat tissues.

Add a pinch of turmeric to your favorite food to make it a fat-burning dish!

15. Avocados
That’s right, avocados could help you shed those extra pounds! A mistake
that most of us make in an attempt to lose weight is completely avoiding
fats. Contrary to popular belief, not all fats are unhealthy. Fats are a part of
a well-balanced diet and are required by the body. However, since fats
contain high amounts of calories, you must consume them in moderation.
Avocados are high in fiber and monounsaturated fat and are an ideal
snack to keep you full and healthful.

Prepare avocado toasts and opt for avocado salad dressing to gain the
healthy fat that’s required by your body.
16. Dark Chocolate
It’s time to eat your favorite dark chocolate guilt-free! The cocoa beans
contained in dark chocolates can significantly increase your metabolism. A
polyphenol called resveratrol (also present in red wine!) can change white
fat into the calorie-burning beige or brown fat. The other polyphenols in
dark chocolates also help the body easily absorb glucose from the
chocolate and burn fat in the process.

Always go for dark chocolates that contain over 70 percent cacao.

17. Apple Cider Vinegar
Apple cider vinegar contains acetic acid, which regulates the speed at
which the sugar in your food is absorbed by the intestine. This keeps you
full longer, controls your appetite, and reduces spikes in insulin and sugar
levels. Apple cider vinegar also reduces the production of fat, helping you
lose weight.

Moreover, the acetic acid in apple cider vinegar suppresses the genes
responsible for producing fatty acids in the liver. It also activates the
enzyme AMPK in the liver, which increases fat burning and reduces fat
synthesis.

In one study, having just 1 tablespoon apple cider vinegar a day helped
participants reduce 1.2 kg (2.6 pounds) on average. Those who had 2
tablespoons lost 1.9 kg (3.7 pounds) on average.

Use about 1 or 2 tablespoons of apple cider vinegar in your daily diet to

get rid of unhealthy body fat. However, remember not to overdose as too
much apple cider vinegar can do more harm than good.
18. Chilled Sweet Potatoes
No, potatoes aren’t the enemy of a fat-burning diet, at least not sweet
potatoes. A chilled sweet potato dish is the most filling snack there is!
When you chill the sweet potato, the cooling process crystallizes tubers
into resistant starch. This starch takes a considerable amount of time to
break down, thereby keeping you full for longer and reducing hunger
pangs. The breakdown of the starch also releases butyrate, which burns fat
and maintains your weight. Sweet potatoes also contain RSCs that
stimulate hormones to suppress your appetite and burn fat.

19. Plums
Now, what if you are overweight despite a healthy diet? You could blame
the genes that encourage the storage of fat in the body. Plums contain
flavonoids called anthocyanins that reduce the activity of these fat-storing
genes. This limits the amount of fat stored in the body and helps in weight
management.
Don’t Forget To Exercise
Even after eating a food that can burn fat, don’t forget exercise. Physical
activity is essential for losing more calories than you take in. Think about
your diet as a whole and include the foods on this list as much as possible.

That said, before including these foods in your diet, ensure that you are
not allergic or sensitive to any of them. If you have medical conditions like
diabetes or irritable bowel syndrome, consult your doctor and make sure
that these foods are safe for you to consume. It is also important to eat the
foods in moderation. If you overeat fat-burning food (like nuts), you might
gain what you’re trying to lose – fat!
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