Some foods are both delicious and effective in promoting weight loss.

“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.”

Do certain foods aid weight loss?

Many popular diets involve some type of restriction, such as eliminating carbohydrates, fats, or dairy products. These restrictions make the diets difficult to maintain. Once you stop following the diet, the weight usually returns.

If you want to lose weight and keep it off, you should try to add more nutritious foods to your meals instead of restricting certain foods. You will be more likely to stick to healthy eating habits if you don't feel like you're missing out on anything.

If you focus on eating a certain amount of healthy food every day, you'll likely eat less unhealthy food.

10 of the best fat burning foods for weight loss:

1. Salmon

This delicious lean fish, packed with protein and omega-3s, can help you lose weight fast.

Weiner explains that salmon is a great source of high-quality protein and omega 3 fatty acids. He says that studies have shown that fish oil supplementation can help to reduce weight and the stress hormone cortisol, which is also linked to fat storage.

2. Greek Yogurt

Greek yogurt is nutritious and satisfies hunger while also helping to burn body fat.

full fat yogurt is better for burning fat. That's what Suzie, a clinical nutritionist from Feel Alive UK says.

Greek yogurt that is full fat contains CLA which helps to promote burning fat. Probiotics that are found in yogurt naturally can help support good gut bacteria which is key for any weight loss program.

It is important to note that the more overweight a person is, the more imbalanced the bacteria in their gut is. This imbalance makes it more difficult to lose fat.

3. Dark Chocolate

It appears that dark chocolate is beneficial for you, your physique, as well as your waistline. That's a win-win situation!

David, a nutritionist, believes that this food reduces sugar cravings, leaves you feeling full, and helps to increase your metabolism.

According to David, dark chocolate is rich in monounsaturated fatty acids, which can help improve your metabolism and help you burn calories more quickly.

“However, when choosing dark chocolate make sure you check the ingredients as many are still packed full of sugar.”

4. Broccoli

Our experts have approved these cute tiny trees as one of the best fat burning foods for weight loss.

According to Claire Muszalski of MyProtein, broccoli and foods like cauliflower and Brussels sprouts are very high in fiber and nutrients that help your body burn fat.

Some researchers have found that broccoli contains calcium, which may be beneficial for both healthy joints and weight loss. For example, one study conducted by the University of Tennessee found that calcium may help control how fat is processed and stored in the body. Additionally, this research suggests that the more calcium in a fat cell, the more fat that cell will burn.

5. Nuts

According to nutritionist David, regularly eating nuts has a number of benefits for our health.

According to the source, nuts are rich in magnesium and healthy fats, which also contain antioxidants that help reduce inflammation.

Almonds are a great nut to incorporate into your diet if you are looking to lose weight. A study showed that participants who ate almonds as part of a low-calorie diet lost 50% more fat than the other group.

6. Green Tea

Drinking a mug of green tea can help you lose weight. This herbal tea is one of the best foods for burning fat.

Green tea is known to boost metabolism and burn fat, according to Suzie. It contains antioxidants that speed up metabolism, as well as a small amount of caffeine. Research has found that green tea can help burn fat before exercise.

7. Eggs

If you want to lose weight, eating a high-protein breakfast with eggs is a great way to start the day.

In 2010, a study found that men who ate an egg breakfast ate less during the day than those who ate a bagel breakfast with the same number of calories.

8. Avocado

The study found that participants who ate an avocado daily as part of a calorie controlled diet lost weight.

Eating avocado could help you lose weight by reducing the amount you eat later in the day, according to a study.

9. Beans

Although we are still mourning the loss of Heinz baked beans, we can console ourselves with the fact that cannellini beans are an excellent fat-burning food.

In a 2011 study, 50 obese adults were given a white bean extract twice a day for eight weeks while on a low-fat diet. Those in the bean research group were found to have lost more weight and had better control of their blood sugar levels.

10. Chicken

Chicken is a popular food that can help with weight loss, according to research.

A study by the University of Navarra found that those who ate chicken as part of a balanced diet lost weight, mainly because they lost fat mass.

Dietician Claire explains that this is due to chicken’s high protein nature:

According to the text, chicken is a lean protein source that requires more calories to digest than simple carbs. Additionally, eating lean protein can help protect your muscle mass when you're trying to lose weight.

Foods you should incorporate in your weight loss plan

By consuming these foods, you will not only lose weight, but also improve your overall health.

Fruits

Fruits are not only a great option for smoothies or a snack, but they are also full of different vitamins and antioxidants.

Choose fruits like apples, blueberries, bananas, oranges, strawberries and pineapple.

“You can eat fruit as a sweet snack without worrying about added sugar or cravings, as long as you stick to the recommended portion size,” says Zumpano.

Vegetables

Vegetables like spinach, broccoli, Brussels sprouts, peas and cauliflower contain a lot of fiber.

The fiber in the bread will make you feel full, so you won't need to eat as much of your main course.

Zumpano emphasizes that vegetables are the best food group to consume if weight loss is the goal, because they are low in calories and the carbs in fruit are mostly fiber. Fiber is not digested or absorbed, so it is eliminated as waste. Vegetables are considered a free food, which means that a person can eat as much as they want without affecting weight loss.

Whole grains

There are many types of whole grains you can add to your diet, such as oats, brown rice, and quinoa. These foods are high in fiber and protein, making them a good choice for healthy meals.

The research suggests that consuming whole grains can be helpful when trying to lose weight.

Whole grains should not be confused with refined grains such as white bread, rice or pasta and baked goods. These are alright to eat in moderation, but they do not have the same nutritional value as whole grains.

Whole grains are high in fiber and protein, which can help you feel fuller and stabilized blood sugar levels. This can be very satisfying and help you reach your weight loss goals.

Legumes

Eating beans and lentils, whether they are dried, canned, or frozen, is a smart move.

If you want a meatless meal, try options like chickpeas, black beans, lentils and kidney beans. Research shows that eating more meatless meals can support weight loss.

Zumpano thinks that adding beans to various dishes is a good way to get more protein while still eating a light meal. Beans contain protein, B vitamins, and potassium.

Plant-based oils

There are a lot of plant-based oils out there such as olive, avocado, sunflower, grapeseed or peanut.

The following text explains the health benefits of using oils that contain monounsaturated fat. Extra virgin olive oil, in particular, has been shown to improve cardiovascular health.

If you're cooking methods include baking, sautéing and grilling, you might want to consider using peanut oil or avocado oil.

Zumpano says that plant-based oils contain more mono- and polyunsaturated fatty acids, which have been shown to decrease cholesterol, blood pressure, weight and inflammation when used to replace saturated or animal fats like butter, lard, cheese, sour cream, mayonnaise and cream.

Lean protein

If you choose to eat meat, eat lean cuts and prepare them without added saturated and trans fat. Protein doesn't have to come from heavy sources like meat. You can get just as much from lighter sources like seafood, skinless poultry, eggs, and tofu. If you do eat meat, make sure it's lean and cooked without any additional saturated or trans fat.

There are many benefits to getting protein from your diet. Not only will it help you feel satisfied, but it can also help you build and maintain muscle. The USDA recommends that 10% to 30% of your calories each day come from protein.

To calculate your personal protein needs, divide your body weight in half and use that number in grams. For example, if you weigh 150 pounds, you would need approximately 75 grams of protein. This number may change depending on your activity level and eating habits.

Zumpano states that protein is key for repairing and rebuilding muscle and tissue. If you exercise frequently, it is especially important to consume enough protein to make up for the muscle that is lost during resistance exercises.

Calcium-rich foods

Some researchers believe that calcium found in dairy products can help with weight loss.

Calcium can help to increase your metabolism by elevating your body's core temperature.

Instead of just drinking milk, eat other calcium-rich foods like low-fat yogurt and cottage cheese.

If you are not able to consume dairy products, there are other options available that will provide you with calcium. Some examples include fortified tofu, and milk alternatives such as almond milk, soy milk, coconut milk, or oat milk. Another way to get calcium is by consuming leafy greens, broccoli, almonds, and the bones of salmon.

Should you talk to a nutritionist?

Despite knowing which foods are healthy for you, you find yourself gravitating towards unhealthy choices.

An important part of eating healthy is working with a nutritionist or registered dietitian. They can help you identify barriers to eating healthy and work with you to find solutions. Having somebody to help motivate you and hold you accountable can be a big help.

Additionally, dietitians have extensive experience and knowledge in food and nutrition, so they can help you find healthy options that are beyond your typical banana smoothie. They can make specific recommendations based on your personal health history, eating habits and preferences, as well as your family's health history.

Zumpano shares some quick tips for easily adding nutritious foods:

• Add something good to every meal. Start by adding a piece of fruit to your breakfast and a salad or other vegetable to your lunch and dinner.
• Be prepared. Rinse and cut up fruits and vegetables during the weekend or at the beginning of the week. Then store them in containers in the refrigerator for easy use throughout the week.
• Make it easy on yourself. If it helps you stay on track, you can buy fruits and vegetables that are already cut up and salad that’s pre-washed and bagged. Or buy frozen fruits and veggies to keep in your freezer so you always have them on hand. Try a fruit or veggie tray for convenience to snack on or pack up for meals, too.
• Go for easy add-ins. Boost the nutrition in your salads by adding diced vegetables, seeds and nuts and using an oil-and-vinegar dressing. Try balsamic vinegar, lime or lemon juice for extra flavor.

Zumpano argues that it is more attainable to be healthy most of the time as opposed to all the time. If weight loss is the goal, then she suggests75% to 80% of meals should consist of healthy options. As for the other 20% to 25%, it is okay to indulge occasionally as this could help reduce unhealthy cravings. The key is being mindful of what is eaten, enjoying it, and not beating oneself up over it afterwards.