If you're looking for foods that will help you slim down, look no further than these delectable options. Not only do they taste great, but they've also been scientifically shown to promote weight loss.
Most of us want to know how to burn fat, and we start by watching what we eat. Although we can all try to limit how much junk food we eat in order to lose weight, it's also helpful to know which foods burn fat and calories.
“If you’re focussing on weight loss then it’s great to know that certain foods can help you reach your goals faster,” says Suzie Sawyer(opens in new tab), a clinical nutritionist. “These foods that are scientifically proven to help the body burn fat when eaten as part of a controlled eating plan.”
15 of the best fat burning foods for weight loss:
1. Salmon
A salmon dinner can help you lose weight because salmon is a lean fish that is packed with protein and omega-3s.
There are many benefits to eating salmon, according to David Weiner, a Nutritionist and Training Specialist at AI-based fitness and lifestyle coaching app Freeletics. Salmon is a great source of high-quality protein, which can help with weight and fat loss, as the body must work harder to digest it. Additionally, salmon is rich in omega 3 fatty acids, which are known to reduce inflammation and promote fat burning. Studies have shown that fish oil supplementation can help to reduce weight and the stress hormone cortisol, which is also linked to fat storage.
One 2015 study found that omega-3 helped with a “reduction in abdominal fat.” Another study found that salmon – compared against cod and fish oil capsules – was the most effective for weight loss overall.
The selenium found in salmon is great for a healthy thyroid, which is important for a good metabolism.
2. Greek Yogurt
Since Greek yogurt is packed with protein and antioxidants, it not only helps improve your health, but also aids in burning body fat.
According to Suzie, a clinical nutritionist from Feel Alive UK, full fat Greek yogurt can help with fat burning.
CLA found in full fat Greek yogurt promotes fat burning, and probiotics support good gut bacteria, both of which are key to any weight loss programme.
This is important, Suzie notes, as the more overweight a person is, the more imbalanced the bacteria in their gut is. And it's this imbalance that makes it harder to lose fat overall.
Thefat-burning qualities of Greek Yogurt have been supported by research. The amino acids, vitamin D and calcium it contains have been shown to speed up fat burning. In one study, participants who cut calories and ate just over 500g of yogurt daily lost 81% more belly fat than their counterparts.
We'll be adding a drizzle of honey to our granola and smoothies in the morning in order to get the same benefits.
3. Dark Chocolate
This is great news for those of us who love dark chocolate. It turns out that not only is dark chocolate good for our bodies, but it can also help us lose weight.
When asked about the benefits of consume protein in the morning, David, a nutritionist said that it can help reduce sugar cravings, make you feel full, and fire up your metabolism.
” David states that dark chocolate is full of monounsaturated fatty acids, which will help accelerate your metabolism and cause you to burn more calories overall.
“However, when choosing dark chocolate make sure you check the ingredients as many are still packed full of sugar.”
A study from 2021 found that women who ate chocolate at night instead of during the day had a better metabolism and lost weight around their middle.
While there was some weight loss, researchers don't advise eating chocolate all the time because it has a lot of calories.
4. Broccoli
The experts have said that these trees are a great fat burning food for weight loss.
“Eating broccoli and other vegetables like cauliflower and Brussels sprouts can help you lose weight because they are high in fiber and nutrients that help your body burn fat,” says registered dietician Claire Muszalski of MyProtein.
The calcium in broccoli is good for both healthy joints and weight loss, according to researchers. One University of Tennessee study found that calcium in fact controls how fat is processed and stored in the body.
The scientists at Kanazawa University researched the science of broccoli further and found that the chemical Sulforaphane, found in broccoli, is the key to fighting flab.
The chemical they discovered not only encourages brown fat cells to speed up your metabolism, but it also helps to reduce bloating after a salty meal.
Heed this advice if you want to maximize weight loss – steam your broccoli instead of frying it. Steaming allows you to better absorb the nutrients in broccoli, and frying it adds extra calories from the seasoning and oil.
5. Nuts
If you want to improve your health, start eating nuts, says David, a nutritionist.
The speaker states that nuts, especially almonds, are a healthy option because they contain magnesium and healthy fats. He explains that the healthy fats in nuts also provide antioxidants, which help to reduce the damage caused by inflammation.
Although all types of nuts are nutritious, almonds are especially beneficial for weight loss, according to one American study. People who ate almonds as part of a low-calorie diet lost 50% more body fat overall and around their waist specifically, compared to the other group in the study.
6. Green Tea
Drinking a cup of green tea can help you lose weight. This herbal tea is known as one of the best fat-burning foods.
According to Suzie, green tea is thermogenic and can help burn fat. The antioxidants in green tea, called epigallocatechin gallate (EGCG), can help speed up metabolism. Plus, the small amount of caffeine in green tea can help increase fat-burning if drunk before exercise, according to research.
7. Eggs
Begining the day with some filling eggs is a good way to lose weight.
. A study done in 2010 found that when men were given an egg breakfast as opposed to a bagel breakfast with the same amount of calories, the group that ate eggs consumed less food throughout the day. This is good news for those who are trying to watch their calorie intake.
A similar study found that those on an egg diet lost over 30% of their waistline and saw a decrease in their overall body fat percentage in just eight weeks.
. A protein-rich diet is essential for weight loss, and eggs are a great source of protein.
8. Avocado
Although avocados contain a high amount of calories and fat, research has shown that they can actually help with weight loss.
A study published in 2019 found that incorporating an avocado into a daily diet can help with weight loss.
Avocados can help you lose weight because they make you feel full. A study found that people who ate avocados for breakfast or lunch were less likely to overeat later in the day.
9. Beans
The news is not good for our beloved Heinz baked beans. However, other beans, including cannellini beans, are known to help with weight loss.
50 obese adults were given a white bean extract twice a day for eight weeks in one 2011 study. And scientists found those in the bean research group lost more weight and had a better control of their blood sugar levels.
10. Chicken
Whether you prefer breast meat, thighs, or drumsticks, chicken has earned a spot on our list of fat-burning foods. Research indicates that this popular poultry can help with weight loss.
The study found that those who prioritize chicken as part of their diet saw a significant loss in weight, mostly due to the loss of fat.
Dietician Claire explains that this is due to chicken’s high protein nature:
Lean protein requires more energy to digest than carbohydrates. This means that lean protein helps you lose weight by burning more calories.
11. Blueberries
Not only do blueberries count as one of your five-a-day portions, they are also brilliant for burning fat – especially belly fat.
One animal study(opens in new tab) on ra
12. Cruciferous vegetables
Cruciferous vegetables include broccoli, cauliflower, cabbage, and Brussels sprouts.
They are similar to other vegetables in that they are high in fiber and tend to filling.
Not only are these vegetables good for you, but they also contain a surprising amount of protein. While they may not have as much protein as animal products or legumes, they still have more protein than most other vegetables.
If you are looking to lose weight, incorporating cruciferous vegetables into your diet is a perfect way to do so. This is because they are high in protein and fiber, and have a low calorie content.
Cruciferous vegetables are not only nutritious, but contain compounds that may lower your risk of developing cancer. However, it is important to remember that no amount of cruciferous vegetables can replace recommended cancer screenings or proper cancer treatment.
13. Chicken breast and some lean meats
Meat remains a controversial food group for many people.
There are still some questions about whether or not red meat raises the risks of heart disease or diabetes in addition to the issues of sustainability and ethics.
Research on meat consumption and health outcomes has found little evidence to suggest that there is a causal link between the two.
The language used in this context can be confusing, and is often misinterpreted as meaning that eating more meat is a good idea. However, all it really means is that there isn't enough evidence to say whether or not it causes unfavorable health outcomes.
Those who ate a diet with lots of blueberries experienced lower levels of abdominal fat and improved cholesterol and blood sugar levels.
14. Leafy greens
Some leafy greens are kale, spinach, collard greens, and Swiss chard.
Fruits and vegetables have several properties that help with weight loss or maintenance. For example, they are high in fiber and nutrients, which help you feel full and hydrated.
Leafy greens also contain thylakoids, which are plant compounds that have been linked with increased satiety and better appetite management in at least two human studies.
Although it is worth mentioning, both studies conducted are small in scale. Furthermore, participants took a 5-gram thylakoid supplement, the amount found in raw spinach totaling about 3.5 ounces (100 grams).
15. Potatoes and other root vegetables
White potatoes may not be as popular as they used to be, which could be due in part to the popularity of low-carb diets.
Although they may not be the most exciting vegetables, potatoes and other root vegetables are actually very good for weight loss and overall health.
They contain an incredibly diverse range of nutrients — almost everything you need in small amounts.
The text is discussing the health benefits of avocados and how they are high in potassium. Potassium is an important nutrient for maintaining healthy blood pressure levels.
The bottom line
Whole foods like fish, lean meat, vegetables, fruit, nuts, seeds, and legumes are delicious, nutritious, and supportive of your goals to reach or maintain a healthier weight.
There are some foods that are only slightly processed that are still really good for you, like probiotic yogurt and oatmeal.
A healthy lifestyle includes eating nutritious foods, exercising regularly, and maintaining a healthy weight.
