Discover 20 Foods That Promote Fat Burning and Aid in Weight Loss

Fat Burning and Weight Loss

Now many supplements or drugs are sold that claim to burn fat instantly. However, these supplements are not necessarily effective and safe.

Instead of believing things that are not clear, it is better for you to consume fat-burning foods that are proven to be effective.

Apart from being cheap and easy to obtain, this line of fat-busting foods is also safe, as long as it is consumed in sufficient quantities.

What foods are good for losing weight and burning fat? Here’s the list.

1. Fatty Fish

Fatty fish, such as salmon, sardines, and mackerel, contain omega-3 fatty acids. This compound has been shown to reduce body inflammation and the risk of heart disease.

Additionally, omega-3s can actually help reduce body fat! This is based on a study conducted over 6 weeks.

Fatty Fish

The research was conducted on 44 adults who took fish oil supplements. As a result, they experienced a loss of 0.5 kg of fat and a decrease in cortisol, a stress hormone associated with fat storage.

Fish, which is a source of high-quality protein, will increase satiety and increase the body’s metabolic rate compared to eating fat or carbohydrates.

To burn fat, you are advised to consume at least 100 grams of fatty fish twice a week.

Are you confused about determining a healthy daily menu?

2. Wheat


Carbohydrates are not the “enemy”, because they are actually good for your body. In fact, carbohydrates can be said to be fat-burning foods.

Choose whole wheat as a source of carbohydrates. Whole grains will help keep you full longer.

3. Counts

As a good source of protein, eggs can increase the metabolic rate by 20-35% a few hours after consumption. In addition, eggs can increase the calorie burning that occurs during protein digestion.

Consuming three eggs several times a week can help burn fat while keeping you full.

Meeting your protein needs according to your daily nutritional needs can help you control or achieve your ideal body weight. Do you know what your ideal weight is yet? Come on, try using the BMI Calculator so you know your body mass index and ideal weight!

4. Coffee


Coffee is a source of caffeine which can improve mood as well as physical and mental performance. Apart from that, coffee can also help burn fat.

This black drink can also increase the metabolic rate by 3-13%, depending on the amount consumed and individual response.

So that this method of burning fat is effective and does not cause side effects, such as insomnia, and drinking enough coffee.

The average recommended amount is 100-400 mg per day which is equivalent to 1-4 cups of coffee.

5. Apples and Pears

Apples and Pears

Apples and pears are included in foods that can burn fat. The reason is these two fruits both contain flavonoids, which have a fat-fighting effect.

According to research, people who often eat foods containing flavonoids tend to be better at maintaining their weight than people who don’t eat them.

6. Walnuts and Almonds


Many studies show that nuts are a fat-burning food, as long as they are not excessive.

The fiber, protein and good fats in nuts can help you lose weight.

7. Green Tea

Green Tea

Green tea has been proven to be good for health because it can reduce the risk of heart disease and prevent several types of cancer.

In addition to containing caffeine, green tea contains antioxidants that increase fat burning and fat removal in the stomach.

Drinking four cups of green tea every day provides many health benefits. One of them increases the number of calories your body burns.

However, the effects of green tea can be different for some people.

8. Chili


Chili turns out to do more than just increase the spiciness in your food. The high antioxidant content in it can reduce inflammation and help protect body cells from damage.

According to research, an antioxidant called capsaicin in chili peppers can help you feel full and prevent overeating.

Therefore, chilies are foods that burn calories and body fat. However, still limit your consumption of chilies so that they don’t irritate your digestive system.

9. Coconut Oil

Coconut Oil

Coconut oil contains high levels of medium-chain triglycerides. This is a type of fat that has various health benefits.

An analysis published in the Journal of the Academy of Nutrition and Dietetics found that medium-chain triglycerides can reduce weight. However, further studies are needed to confirm this.

Many scientists believe that medium-chain triglycerides can increase energy consumption and reduce fat reserves.

10. Peas


Peas are rich in vitamins, minerals and fiber. These green beans also contain complex carbohydrates, which are a good source of energy, as well as protein so they can compensate for hunger.

Therefore, peas are a good food for the diet.

A 2011 study in the Nutrition Journal explained that the protein contained in peas has a greater impact on reducing hunger than whey protein from milk.

11. Oolong tea

Oolong tea

Although not as popular as green tea, oolong tea also has many health benefits, thanks to its caffeine and catechin content (natural antioxidants).

Based on a review of several studies, the combination of catechins and caffeine in oolong tea increases the number of calories burned per day.

Small studies in men and women show that drinking oolong tea increases metabolic rate and aids weight loss.

12. Olive Oil

Olive Oil

Olive oil has been shown to lower triglycerides, increase  HDL cholesterol, and stimulate the release of GLP-1 (a hormone that helps keep you full).

Several studies have shown that olive oil can increase metabolic rate and reduce fat.

A small study of 12 post-menopausal women with abdominal obesity found that consuming extra-virgin olive oil as part of a meal increased the number of calories burned over several hours.

13. Yoghurt


Yogurt, like  Greek yogurt, contains a variety of vitamins, minerals, and probiotics. Yogurt also contains protein, such as casein and whey.

A study published in the Nutrition Journal shows that consuming high-protein yogurt can control appetite, compensate for hunger, and reduce overall food intake.

14. Garlic and Onions

Garlic and Onions

Allicin is a compound that gives garlic and onion a very strong special taste and smell.

Allicin can also help burn fat in your body.

15. Apple Cider Vinegar

Apple Cider Vinegar

Apple cider vinegar has been linked to the benefits of reducing appetite and lowering blood sugar and insulin levels in diabetic patients.

Vinegar’s main component, acetic acid, may also increase fat burning and reduce belly fat storage in some animal studies.

Although there isn’t much research on the effects of vinegar on fat loss in humans, the results are quite encouraging.

Start with 1 teaspoon per day mixed in water to minimize digestive discomfort. Gradually, you can increase it to 1-2 tablespoons per day.

16. Chicken Breast

Chicken Breast

Skinless chicken breast contains high protein but low saturated fat, making it a suitable food choice for diets.

This protein supports weight loss and heart health.

17. Seaweed


Seaweed is known to be low in calories, rich in iodine and minerals that can help regulate the function of the thyroid gland. One of the thyroid’s tasks is to manage your body’s metabolism.

That is why, people whose thyroid does not produce enough hormones may “struggle” with excess weight. Therefore, seaweed can be a food that burns belly fat.

18. Avocado


Avocado is a unique fruit. While most fruits are high in carbohydrates, avocados are actually high in fiber and healthy fats.

Apart from fiber, avocados also contain a lot of water, making them very filling. Therefore, this fruit is suitable for diet food.

19. Potatoes


On the Satisfaction Index scale, which measures how satiating a food consumed is, boiled white potatoes scored the highest of all the foods tested.

Besides consuming the fat-burning foods above, you should also balance it with an exercise routine. Exercise at least 30 minutes every day so that your efforts are getting optimal.

20. Chia Seed

Chia Seeds

Chia seeds or chia seeds contain 12 grams of carbohydrates per ounce (28 grams), nearly 10 grams of which is fiber.

Due to their high fiber content, chia seeds will keep you full longer.

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