40 Proven Fat Burning Foods: The Complete List

40 Proven Fat Burning Foods: The Complete List

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You probably already know that certain foods can boost your metabolism and help your body burn body fat. In other words, there are some fat burning foods that create a thermogenic effect in the body and help you lose weight.

But what the heck are they?

Well, today you’re in for a treat because I’ve put together

a complete list.

A list of

40 scientifically proven

fat burning foods that contain particular compounds and nutrients that fuel your internal furnace to rapidly increase the amount of calories you burn and kill your appetite.

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When you have eggs on hand, you can whip up a healthy meal any time of day that will not sabotage your weight loss efforts.

Eggs are full of protein and when added to vegetables make a delicious vegetable omelet.

Studies show that eating eggs for breakfast teamed up with vegetables lose twice as much weight as those who just eat carbohydrates for their first morning meal (






JS Vander Wal, et al.

Egg for breakfast improves weight loss.

International Journal of Obesity, 2008.

According to the study above, eating eggs for breakfast is more beneficial than a breakfast of bagels as it can help you lose up to 65% more weight.

The group who has been instructed to eat eggs for breakfast has shown:

  • 34% greater reduction in waist size
  • 16% greater reduction in body fat

The difference wasn’t


significant, although.

One egg has 6 grams of protein but you can supplement by adding egg whites to that one egg for a filling meal.

Egg whites are available in cartons in the egg section that serve up plenty of protein for an energizing meal.

Chicken Breast

Chicken breast is a high-quality protein source that helps you reduce body fat and maintain muscle mass (







The reason high-quality protein supports weight loss is because of leucine. It is an amino acid that helps the body keep muscle and burn more calories (





If we compare it to fat or carbs, Protein has the virtue of keeping you fuller for a long time. Plus, it may help with cravings as well (











According to a scientific study in overweight men, Protein at around 25-30% of calories has been proven for its ability to reduce your cravings by 60% and your desire to snack by 50% (




Leidy HJ, et al.

The effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in obese men.

Obesity (Silver Spring), 2011.

The blue bar: Represents the

high-protein group

chicken breast

The red bar : Represents the

normal-protein group


According to this study, increasing the protein intake has been proven for its ability to cause a


reduction in cravings and snacking late in the night.

Protein has a high thermogenic effect: You burn about 30% of the calories the food contains during digestion (so a 300-calorie chicken breast requires about 90 calories to break it down).

Green Tea

Even though green tea does not contain a lot of caffeine, it does contain anywhere from 25-50 mg of caffeine per cup. However, green tea also contains epigallocatechin gallate (EGCG) that is scientifically proven to boost your metabolism (





It also contains powerful antioxidants that support norepinephrine in the brain that send signals to your body to start breaking down fat cells and use what is on your body for fuel (







Drinking green tea combined with a regular exercise routine and healthy whole foods can increase your fat burning metabolism significantly (







Coconut Oil

Coconut oil fat is not the same as other fats. It contains essential fatty acids known as

Medium Chain Fatty Acids




The human body can metabolize the fat in coconut in a unique way that offers

plenty of healthy benefits


Studies continue to show that the essential fatty acids in coconut oil can keep you full longer, allowing you to eat significant less calories per day.

Plus, this special fat can help the body burn almost 120 calories more each day (





Many studies have shown that coconut oil can help you lose weight without being hungry. Particularly, the waist measurements of those who ate 2 tablespoons of coconut oil per day, were reduced (





Coconut oil is very effective in helping you lose that stubborn belly fat and visceral fat, the most dangerous kind that can surround the internal organs.

Chili Peppers

These hot peppers contain a compound called ‘Capsaicin’ that turns up the heat in your body making it easier to burn off excess calories and fires up your metabolism (







You can take advantage of this fat burning food by adding flaked pepper to sauces and soups.

If you are not a fan of spicy foods, you can still take advantage of Capsaicin through eating peppers with a compound called Dihydrocapsiate that will not set your mouth on fire.

Eat High Protein Breakfast

It is much easier to lose weight when you kick-start your day with a healthy high protein breakfast .

A healthy high protein breakfast keeps hormone levels and blood sugar levels stable (












) allowing your metabolism to run at a higher level and burn more calories (







Think protein and fiber for your breakfast to start your fat burning furnace (


protein fat burning food

If you are in a hurry in the morning, whip up a protein smoothie with some Greek yogurt and berries in a blender.

To help you lose weight, here are some high-protein breakfasts to consider:

  • Scrambled eggs:

    You better fry them with veggies in coconut oil/olive oil.

  • An omelet:

    Would be great if prepared with cottage cheese and spinach (Personally, I like it!).

  • Stir-fried tofu:

    with dairy-free cheese and kale.

  • Greek yogurt:

    with berries, seeds or wheat germ.

  • A shake:

    You can opt for one scoop of

    whey protein

    /a banana/frozen berries/or almond milk.


The old saying: “an apple a day keeps the doctor away” is really true plus the fruit can help you lose weight. Apple pectin is found in the skin of an apple that binds to water and prevents cells from absorbing fat (


apple fat burning food

According to a related study, women who were given the instruction to consume 300 grams of apples (the equivalent of 10.6 ounces or 1.5 large apples) per day have lost around 2.9 lbs (1.3 kg). The study has been conducted over a period of 12 weeks (



Apples are high in fiber and take a long time to digest and as a result, keep you full longer.

In addition to being high in fiber, apples also contain antioxidants that can prevent metabolic syndrome – a combination of pre-diabetes, high blood pressure and cholesterol (







Oats are loaded with healthy fiber and can be added to many recipes for additional nutrition to

help lower cholesterol (LDL)

and reduce the risk of heart disease.

Stay away from the individual packets that are often loaded with sugar, artificial sweeteners and preservatives. Choose steel-cut oats if possible for maximum benefit.

Oats high fiber will keep you full longer making it easier to eat less and lose weight (





Kidney Beans

Kidney beans are loaded with fiber and protein that make it an excellent food that can support a healthy eating plan (





Kidney beans contain amylase inhibitors that break down starches and other complex carobhydrates. They prevent the release of simple sugars as well as delay the digestion and absorption of carbohydrates from the digestive tract (



Extracted from kidney beans, amylase inhibitors are used as part of a treatment for obesity in supplement form (










When it comes to berries, the deeper the color, the more antioxidants they contain to break down starch into simple sugars, meaning fewer simple sugars are released into the blood stream. This is a major factor when it comes to losing body fat because insulin shuttles any excess sugar straight into the fat cells (



Raspberries contain Ketones that are similar to the compound, Capsaicin that gives hot peppers their heat (



Blueberries have been shown to lower cholesterol, blood fats and improve insulin and blood sugar levels. Plus, they are an excellent source of fiber and low in calories making them a perfect fat burning food (







A team of researchers hypothesized that fruits and vegetables with a high fiber content or a low glycemic load would be more strongly associated with weight loss.

To prove or disprove this hypothesis, they did a meta-analysis of three observational studies that spanned up to 24 years.

Bertoia et al.

Changes in Intake of Fruits and Vegetables and Weight Change in United States Men and Women Followed for Up to 24 Years: Analysis from Three Prospective Cohort Studies

. PLOS Medicine 2015.

This chart shows the weight loss for different classes of fruits and vegetables, based on one serving size:

The numbers show the pooled weight loss over four years, for each serving. As you can see, eating berries was most strongly associated with weight loss.

In addition to being a fat burning food, berries have been shown to fight infections, maintain healthy vision, keeps you brain young and boost bone density (









Full-fat Yogurt

One of the key ingredients in yogurt is calcium that can not only strengthen bones and prevent osteoporosis, but it can speed up weight loss by 50-70% (



Choosing full-fat versions of yogurt, in particular Greek yogurt can help you lose weight when eaten every day (



Many related Studies done at the University of Tennessee have proven that consuming 3 servings per day of calcium-rich yogurt (and other dairy foods) can enhance weight loss significantly (



Greek yogurt contains fewer carbohydrates, less sugar and salt, and more protein and digestive-friendly probiotics than American-style yogurt.


Broccoli is high in antioxidants such as vitamins A, C, B9, K and Folate as well as fiber that has been shown in many studies to cause weight loss by automatically reducing calorie intake (





It is one of the highest sources of vitamin C, full of protein and fiber making it the perfect fat burning food that allows you to eat as much as you want without gaining weight.

Butternut Squash

This bright-colored vegetable is not only good for your eyes with its bountiful Beta-carotene, but it is loaded with fiber that helps maintain healthy blood sugar levels, lowers cholesterol and supports weight loss (





It makes an excellent fat burning food and is especially valuable for relieving digestive problems including constipation.

Eating more butternut squash can go a long way in igniting your fat burning furnace.

Dark Chocolate

Dark chocolate is not off limits when you are trying to lose weight as long as it is dark chocolate that is full of powerful antioxidants including Polyphenols and Flavonoids that help keep your arteries clear and prevent heart attacks (



One ounce of dark chocolate can reduce your risk of stroke and lower blood pressure (











A related study of 470 elderly men has shown that cocoa has the super power of reducing cardiovascular death risk by up to 50% over a 15 year period (



Another related study has shown that consuming chocolate at least 2 times a week enables to lower artery calcification by up to 32%. Consuming chocolate less frequently has been proven to have no effect (



It doesn’t stop there – the compounds in dark chocolate can curb your cravings for fatty, salty foods, slows down digestion and makes you feel full longer.


High in lycopene, asparagus is a healthy addition to any healthy diet. In addition to tasting delicious in an egg omelet, asparagus is full of vitamin A

to support eye

and immune system health.

Eating asparagus on a regular basis can help support the health of your heart and lower cholesterol naturally.

You may be surprised to know that asparagus contains protein and iron in addition to fiber, making them an excellent fat burning side dish to any meal.


There is a big reason why so many fat burning supplements contain caffeine – it helps boost your metabolism and mobilizes fat from the cell tissues (













Source: AG Dulloo, et al.

Normal caffeine consumption: influence on thermogenesis and daily energy expenditure in lean and postobese human volunteers.

American Journal of Clinical Nutrition, 1989.

The graph above displays how lean people and people who have recently lost weight burn energy in both cases (In case of caffeine intake/NO Caffeine).

It has been shown thru this study that 600 mg of caffeine per day enables lean people burn up to 150 more calories a day.


600 mg of caffeine= 6 “average” cups of coffee).

An added benefit is that it can help prevent stroke, heart and respiratory diseases, infections and diabetes. (The National Institutes of Health – AARP Diet and Health Study)

Coffee contains several active biological substances that affect metabolism in a good way. These substances have a stimulant effect and slow down the absorption of carbohydrates.

Of course, you do not want to overdo the cream and sugar as that can offset the benefits. Add Cinnamon to your morning coffee for added health benefits that serve up antioxidants and help stabilize blood sugar (











Ground Flaxseeds

Ground flaxseeds contain soluble fiber that when mixed with water can create a sticky mixture that is high in fiber and very effective in suppressing cravings and hunger (





It is important to eat flaxseeds ground and not in their whole state. They are very effective in reducing inflammatory markers by 25-46% (




An average pear is the equivalent of


101 calories which remains a low amount. However, pears are a great source of fiber and have a low glycemic index to help you feel fuller for longer.

Over time, Pears, compared to oats, can lead to more weight loss according to a study conducted on 40 overweight women (





As a matter of fact, a daily pears consumption help stimulate the growth of beneficial bacteria in our digestive system (




You can enjoy kale cooked, juiced or raw. Either way, it is full of vitamin K, Omega 3 essential fatty acids, fiber, and is a rich source of calcium for healthy bones.

It serves up plenty of Lutein that is important for the health of your eyes (



Jam-packed with vitamin C and Beta-Carotene, it can help you have healthy bowel movements and keeps you full longer making it an excellent fat burning food (





Oatmeal For Breakfast

Making oatmeal for breakfast is one of the best ways to ignite your fat burning metabolism. It is high in protein, low in fat and loaded with minerals including iron.

You can enjoy one cup of cooked oatmeal (=166 calories). In place of adding sugar, toss in two tablespoons of blueberries or strawberries that will keep the calorie count down.

To rank the satiety effect of as many as 38 common foods, cooked oatmeal has occupied the 1st position amongst all breakfast foods and the 3rd position overall according to a related study (



Water-soluble fibers such as beta-glucans found in oatmeal have been proven for their ability to increase satiety and reduce appetite thru :

Delaying stomach emptying,

Increasing stomach distention

Releasing satiety hormones.

Scientific studies

: (















Extra-Virgin Olive Oil

When you purchase ‘extra-virgin’ olive oil, you are getting the first press of the olive.

According to many related studies, Extra-virgin Olive Oil has been proven for its :

Beneficial effects on blood sugar and insulin sensitivity (





Protective effects (according to a randomized clinical trial of 418 non-diabetic participants (



A Mediterranean Olive oil based diet can reduce the risk of developing type 2 diabetes by over 40% according to this study.

The monosaturated fat in olive oil has been found to decrease the risk of heart disease and lower cholesterol levels naturally (





Olive oil is a healthy fat and contains vitamin E, a powerful antioxidant that is needed for red blood cells and vitamin K that aids in blood clotting.

A rich-in-olive diet has been found to increase antioxidants levels in blood and cause weight loss according to a study conducted on 187 participants over a period of 3 years (




Quinoa is a whole-grain with complete protein packed full with vitamins, minerals and antioxidants.

It is gluten-free and its protein and fiber make it a perfect fat burning food to boost your metabolism (







You can enjoy quinoa with black beans or fresh vegetables for a satisfying meal !


High in Omega 3 essential fatty acids, salmon can reduce your risk of heart disease, lower blood pressure and build brain cell membranes, but it can also help you lose weight (




salmon (2)

It is a lean protein source that can improve your immune system (



















Choose wild-caught as opposed to farm-raised salmon whenever possible.

Eating salmon can help stimulate the production of Leptin, a hormone that is an effective appetite suppressant and affects metabolism (



The omega 3 essential fatty acids in salmon improve blood sugar levels making it easier for the body to burn calories rather than store them in fat cells.

It also reduces chemicals in the body that cause belly fat and stress in the body. (









Cottage Cheese

A little bit goes a long way in adding flavor from this special cheese to spark up any meal. It is rich in vitamin D and calcium, preserving and building muscle that is essential for a strong metabolism (




Grate an ounce of salads or soups to reduce fat producing enzymes and increase the breakdown of body fat.

One tablespoon has only 1 gram of fat and 22 calories making it a great choice for managing your weight.

Packed with protein to metabolize fat, it also works well for those who are lactose sensitive.

Whey Protein

American Journal of Clinical Nutrition (2005) reported that those who eat whey protein lose more weight, particularly body fat than those who do not.


Weigle DS, et al. American Journal of Clinical Nutrition, 2005.

According to the graph above, the total calorie intake plummets immediately in those who increase their

protein intake

to 30% of calories.

As a result, you start losing weight like clockwork.

Many studies have shown the ability of protein to help lose weight by just adding it to diets with NO restrictions to observe. Whatsoever! (





Protein has been proven to be the most satiating of all macronutrients.

Adding whey protein to your daily regimen can actually improve cholesterol levels (




) and fasting insulin levels.

Increasing protein intake increases fat burning capabilities making it a perfect fat burning food (





Consuming whey protein can increase fat oxidation and decrease fat mass.  Add it to a smoothie in the morning or stir it into a bowl of oatmeal.


A study done at the Institute for Human Nutrition at Columbia University found that those who drank a hot ginger beverage made them feel full and satiated for longer periods of time (



Consuming ginger reduces feelings of hunger and enhances thermogenesis.


related Study

found that ginger was just as effective as over-the-counter pain relievers without the side effects. Two tablespoons of fresh ginger can be steeped in water for about 10-15 minutes and enjoyed with lemon or honey.

Oolong tea

Oolong tea is rich in antioxidants that have been proven to speed up metabolism (



Tea also contains Caffeine that helps the body mobilize fat from the cell tissues (




) .

For maximum weight loss results avoid adding sugar or artificial sweeteners.

Full-fat dairy

In my opinion, full-fat dairy can be one of the foods to eat to lose weight, and it is fine to eat in moderation for those who are not lactose intolerant.

It is important to stick to the full-fat varieties such as cream, cheese and butter, because these have the greatest Vitamin K2 content, which can drastically decrease

chances of heart disease


These foods can easily be overeaten though, so I recommend only having them as part of healthy recipes.

Definitely stay away from low-fat dairy because it is highly processed, void of Vitamin K2, and high in sugar.

Enova Oil

Enova oil is made from canola and soy oils and contains a type of fat that is metabolized by the body differently, meaning it is not stored as fat (



The American Journal Of Clinical Nutrition

found that those who used Enova oil lost more weight than those who used other oils.

The oil can be used like any other oil for cooking and tastes delicious in home-made salad dressing.

Peanut Butter

Besides the taste, peanut butter can satiate cravings for sweets and junk foods, keeping you full longer with its high
peanut butter
protein and fiber.

It has been shown to improve your metabolism helping the body burn more calories throughout the day (









Make sure you purchase peanut butter that is made from peanuts only. It should not have any added oils, sugar or preservatives. Better yet, look for a store near you that offers the opportunity to grind your own nut butter.

Peanut butter is loaded with Niacin that helps keep your digestive system running at optimum levels and prevents bloating in the belly area.

Fava Beans

These nutrient-rich beans serve up plenty of vitamins, minerals, Fiber, Riboflavin, Thiamin and Folate making them a perfect fat burning food.
fava beans

They are low in fat and high in fiber which can help slim down your waistline, control hunger, reduce your risk of heart disease and diabetes. (









Loaded with protein and fiber, they are a Mediterranean favorite available throughout the summer months keeping you bathing suit ready any day of the week.


Grapefruit contains a powerful antioxidant known as Naringenin, that helps the body use insulin more efficiently, stabilize blood sugar levels and burn more calories (



Grapefruit also regulates blood sugar levels, metabolism and lowers insulin levels.

Make sure you eat the fleshy white membrane too as that is also high in fiber. Enjoy alone or add it to salads for delicious flavor.

Almond Butter

A little bit goes a long way with almond butter and it makes the perfect accompaniment to a fresh apple. It is high in protein, fiber and calcium and it will keep your energy levels up for a long time (



One tablespoon of almond butter contains 100 calories but you do not need to eat a lot to feel satisfied. Spread it on a piece of

a low carb bread

or dip your favorite fruit in it for a perfect snack.

Tuna Fish

Tuna fish is loaded with Omega 3 essential fatty acids that can reduce symptoms of metabolic syndrome.

Metabolic syndrome is cluster of health conditions that includes high blood glucose levels, increased blood pressure, excess abdominal fat, and abnormal cholesterol levels meaning low HDL levels. When they occur together, they can increase your risk for stroke, heart disease and diabetes (



Aggressive lifestyle changes can delay or even prevent the development of metabolic syndrome and other serious health problems like diabetes (



In order to reduce inflammation in the body and help prevent insulin resistance, heart disease and specifically metabolic syndrome, you can make sure you intake enough of omega 3 essential fatty acids (









Choose tuna fish packed in spring water as opposed to one packed in oil to save on calories.

Tuna fish is high in protein and low in fat making it the perfect choice for a satisfying meal.


There are endless studies that show the healthy benefits of walnuts. They are high in protein, fiber and good fats that increase your body’s sensitivity to insulin, supporting weight loss (


Walnuts fat burning food

They are also one of the best sources for Omega 3 essential fatty acids that also provide calcium to build strong bones (











Walnuts are also good for the heart and brain, and are delicious on salads or tossed with your favorite vegetable. Just don’t go overboard as they are high in fat.


Legumes are lower in calories and high in fiber making them a perfect fat burning food. You can consume fewer calories and feel full quickly (



High in protein and iron, legumes can support your weight loss efforts (


). Choose navy beans, white beans, chickpeas, lima beans or kidney beans.

Toss in a salad and enjoy them alone or as a side dish.


In addition to being high in fiber, avocados are also high in heart-healthy monounsaturated fats that will keep you full longer (



Their monounsaturated fats like Oleic Acid help the body utilize them as a slow burning energy source (



Avocados contain anywhere from 11 to 17 grams of fiber making them the perfect addition to eggs, salads or alone.

It takes 9 months to grow an avocado and it takes 9 months of gestation for a woman to bear a child.

Avocados are an excellent source of nutrients for pregnant women. They can help improve assimilation of nutrients from other foods.

They can help improve insulin sensitivity and Glycemic control that are major factors in developing diabetes and gaining weight.

They can reduce LDL (bad) cholesterol and raise HDL (good) cholesterol (




Spinach is loaded with nutrients and low in calories (CDC). Popeye was right in eating his spinach as the antioxidants found in spinach improve recover for better muscle building and for fighting free radicals (toxins, chemicals and pollutants) (



In addition to being low in calories, spinach is high in fiber and that translates into feeling full (







A study has shown that the daily intake of 5 grams of spinach extract coupled to a 3-month weight loss program can result in up to 43% greater weight loss if compared to a placebo (



The study has been conducted on overweight women!

Enjoy a spinach salad before a meal and it is a great way to eat smaller portions.

Apple Cider vinegar

Apple cider vinegar is not just for making salad dressing or as a condiment. You can add it to water and drink for a very effective tool to support any weight loss efforts.

Drinking diluted apple cider vinegar at the time that you consume a high carbohydrate meal can cause feelings of satiety.

Studies have shown that people ate least 200-275 less calories during the rest of the day after consuming apple cider vinegar (





One study showed that overweight individuals who consumed ½ to 1 ounce of apple cider vinegar per day for 12 weeks lost almost four pounds (



Plus, apple cider vinegar goes a long way in preventing blood sugar spikes after meals.

In fact, studies have shown that those who are pre-diabetic or insulin resistant and drank apple cider vinegar found their blood glucose levels cut in half compared to those who did not drink apple cider vinegar (






Your liver needs to be able to detoxify you and when it is stressed out, it makes it more difficult to metabolize fat effectively and that fat goes straight to your waistline.

Pure, clean, filtered water is an excellent way to increase enzymes that detoxify your liver allowing it to work more efficiently doing its job (




Boschmann M, et al.

Water Drinking Induces Thermogenesis through Osmosensitive Mechanisms.

The Journal of Clinical Endocrinology and Metabolism, 2013.

According to the graph above: Drinking 17 oz of water, over a period of 1 to 1.5 hours, can help boost your metabolism by 24-30%.


17 oz of water=500ml of water.

Always keep lemons on hand and f

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