Wondering what foods you should eat if you want to burn fat? While traditional diet rules suggest we need to burn more calories than we eat to lose weight, when it comes to burning fat, research shows that eating more of certain foods might be more effective.
Many foods and beverages have been shown to boost metabolism, balance blood-sugar levels and promote fat loss.
We spoke to David Wiener, training and nutrition specialist for leading fitness app Freeletics, who shared the top fat-burning foods that you should include in your diet – should fat loss be your goal. (Of course, there are far more advantages to healthy eating than losing weight and burning fat – but if that’s your aim then here’s how to do it safely and sustainably).
1. Coffee
It might not be a food per se, but coffee lovers will be pleased to know that their caffeinated beverage of choice, which has been shown to boost your mood and improve mental and physical performance, also comes with an another benefit: it may help you burn fat.
Research show that caffeine helps to increase your metabolic rate by three to 13 per cent, depending on the individual, and the amount consumed.
One study found that lean adults who took 100mg of caffeine every two hours for 12 hours burned an average of 150 calories more.
2. Full-fat greek yoghurt
Greek yoghurt has nearly twice as much protein as other yoghurts.
Research suggests that high-protein dairy products may boost fat loss because they take longer to move through your stomach and keep you satisfied for longer.
You also burn more calories digesting protein than carbs.
3. Apple cider vinegar
Apple cider vinegar comes with a number of health benefits, including helping to reduce appetite and lower blood sugar levels.
In addition, apple cider vinegar contains acetic acid, which has been found to increase fat burning and reduce belly fat storage in animal studies.
4. Pineapple
Pineapple contains a compound called bromelain, which works with other enzymes to help the body break down and digest fat. There is also research to suggest that bromelain can help suppress the appetite, and that it can increase fat excretion.
5. Turmeric
Turmeric can decrease inflammation in the body. This includes fat cells themselves, which can also become inflamed. One of the active ingredients in turmeric is curcumin, and studies show if you consume curcumin, you’ll gain less weight and have a lower percentage of body fat.
Photo credit: Westend61
6. Coconut oil
Fat has been demonised, but a diet rich in natural fats can actually aid weight loss, while also having massive health benefits. When we eat a diet rich in natural fats, free from sugars and refined carbohydrates, with moderate protein choices, we stay fuller for longer and we also regulate our blood sugar – and therefore insulin response.
Our bodies are then free to burn off the stored fats far more easily, without the need to starve ourselves. Coconut oil is a natural metabolism-boosting food, containing naturally occurring saturated fat called medium chain saturated fat, which, when eaten, is immediately digested, releasing energy and increasing your metabolism, as opposed to being stored as fat.
7. Avocado
Avocados contain high levels of mono-saturated fat, which can help to slow the release of sugars into the blood stream, helping to reduce blood-sugar levels. This in turn helps the body to break down fat. Research shows that foods which decrease the blood-sugar level force the body to burn fat in order to release energy.
Photo credit: Juj Winn – Getty Images
8. Berries
Berries are rich in antioxidants and are known to help burn fat. Berries are also packed with fibre and water, which can help you feel fuller for longer. Blueberries regulate fat burning and fat storage, helping to reduce abdominal fat, while raspberries are packed with dietary fibre, which helps to improves bowel movement and keeps you feeling fuller for longer.
9. Eggs
Eggs contain high amounts of protein and are low in calories, making them a great option for fat burning. They also contain an amino acid called leucine, which acts as a catalyst in your body to burn fat and maintain muscle mass.
Photo credit: Getty Images
10. Almonds
Research has recently been carried out which shows that, on top of all the already known nutritional benefits, almonds may also be good for your waistline. A new study, published in the Journal of the American Heart Association, showed that snacking on 42g of almonds every day vs. a high-carb snack with the same number of calories not only reduced “bad” LDL and total cholesterol, but also reduced belly fat and waist circumference.
11. White beans
White beans, such as cannellini beans, act as alpha amylase inhibitors, which basically means they can slow down the absorption of carbohydrates by blocking the enzymes needed for their digestion. This means you do not get a high blood-sugar spike after eating them, which can result in the laying down of more fat.
12. Chilli
Chilli can often be found in slimming products, as it can help to stimulate metabolism, having a thermogenic effect. You can also use this miracle ingredient directly on your skin in the form of a good quality chilli oil. This can help increase circulation, reduce cellulite and increase fat burning.
13. Salmon
Salmon is a brilliant source of high-quality protein, which is beneficial for fat loss as the body must work harder to digest it. This can also make you feel fuller for longer. In addition, salmon is a great source of omega-3 fatty acids, which are shown to reduce inflammation and promote fat burning. Studies show that fish oil supplementation can help to reduce abdominal fat, as well as the stress hormone cortisol, which is also linked to fat storage.
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