13 Healthy Foods That Burn Fat Naturally (From a Dietitian)

Fatty fish like salmon, sardines, herring, mackerel, and other oily fish are loaded with heart-healthy fats called omega-3 fatty acids, known to reduce inflammation and protect against heart disease.

The omega-3 fatty acids in fatty fish may also help you burn body fat.

A six-week controlled study in 44 adults showed that those who took fish oil supplements lost an average of 1.1 pounds or 0.5 kilograms of fat.

They also experienced a reduction in cortisol, a stress hormone linked to fat storage.

This healthy fat has been shown to decrease triglycerides and increase HDL cholesterol.

Some studies have also found that consuming monounsaturated fats found in foods like olive oil boosts can help shrink belly fat and contribute to successful long-term weight loss.

At 14 grams per tablespoon, olive oil is chock full of monounsaturated fats that help you feel full, helping keep your cravings at bay.

A small study involving 12 postmenopausal women with abdominal obesity showed that consuming extra virgin olive oil as part of a meal notably increased the number of calories they burned for several hours [2].

According to Kelli McGrane, a Registered Dietitian, spices like cinnamon “have been shown to stabilize blood sugar levels, improve insulin sensitivity, and reduce the accumulation of belly fat.”

These effects may result in a decreased appetite, particularly in individuals with type 2 diabetes.

Incorporating cinnamon into your diet can help combat belly fat by promoting satiety and regulating blood sugar levels, ultimately contributing to overall weight loss and a slimmer midsection.

Plus, if you want to add a touch of sweetness to a drink or dish without the extra calories and sugar, you can add a dash of cinnamon to your tea, coffee, or yogurt.

Coconut oil is an excellent source of medium-chain triglycerides, which reduces appetite and provides fat-burning benefits.

One study found that obese men who added two tablespoons of coconut oil daily to their regular diet lost an average of one inch from their waist.

They achieved this without increasing their physical activity or making any other changes to their diet [3].

So, aside from boosting your “good” cholesterol levels and lowering your triglycerides, coconut oil can also help you lose weight.

Berries are loaded with water and fiber—two components that can help improve satiety and reduce cravings as you’re burning fat.

They can also satisfy your sweet tooth for a fraction of the calories you would get from unhealthy options like brownies or cookies.

For example, one cup of blueberries only contains 84 calories and 3.6 grams of fiber.  It also helps that they’re virtually satisfying, as they take up a lot of space on a plate.

Whey protein may help build muscle when combined with exercise and preserve muscle mass during weight loss.

It also appears to be more effective at reducing appetite than other protein sources.

In one study, 22 men who were made to take different protein drinks over four days experienced lower hunger levels and ate fewer calories at the next meal after consuming whey protein, compared to other protein drinks [4].

Whey protein also increases fat-burning, boosts metabolic rate, and promotes weight loss in lean, overweight, and obese people.

This food is an excellent source of protein, calcium, and potassium.

Research suggests that protein-rich dairy products like Greek yogurt may help support fat loss, protect muscle mass during weight loss, and promote satiety since it takes longer to leave the stomach than other yogurts.

Full-fat Greek yogurt is also rich in probiotics that can help improve gut health.

It also contains conjugated linoleic acid (CLA), a fatty acid that promotes weight loss and fat-burning in obese and overweight individuals [5].

Green tea is a great source of epigallocatechin gallate (EGCG), an antioxidant that stimulates fat-burning.

To maximize the benefits of this beverage, you may need to drink at least four cups of green tea daily.

Studies have also found that green tea's catechins can enhance metabolism, making it a beneficial beverage for reducing belly fat, facilitating weight loss, and helping lower the risk of heart disease and certain types of cancer.

Although green tea comes in supplement form, a brewed cup of this elixir is still considered the best and safest option for avoiding any possible side effects of green tea extract pills.

Apple cider vinegar has been credited with appetite-reducing capabilities that can help with weight loss [6].

It may also lower blood sugar and insulin in people with diabetes.

Several animal studies have found that its main component, acetic acid, may increase fat burning and reduce belly fat storage.

Although more research on the effect of vinegar on fat loss in humans is needed, the results from these animal studies are pretty promising.

Besides adding heat to your meals, chili peppers are fat-burning vegetables that contain potent antioxidants that may reduce inflammation and protect your cells from damage.

In addition, a compound in hot peppers called capsaicin may help you achieve and maintain a healthy weight loss by promoting feelings of fullness and preventing you from overeating.

Capsaicin may also help you burn more calories and reduce fat.

These vegetables are a great source of protein and fiber, both of which can help you feel satisfied with very few calories.

For instance, one cup of garbanzo beans or chickpeas packs almost 15 grams of protein, 12.5 grams of fiber, and only 4 grams of fat.

Additionally, consuming a massive amount of both soluble fiber and insoluble fiber (7 grams) helps prevent blood sugar spikes.

Beans are also good for building muscle and burning fat.

Each egg provides 75 calories, 7 grams of protein, and 5 grams of good fats.

Although egg yolks used to be avoided because of their high cholesterol content, whole eggs have been shown to protect the heart health of individuals from increased risk of disease.

Egg-based breakfasts are foods that increase metabolism and burn fat which has also been found to increase fullness and reduce hunger for several hours in overweight and obese people.

In a controlled eight-week study involving 21 men, those who ate three eggs for breakfast consumed 400 fewer calories daily and showed 16% greater body fat reduction than the group with a bagel breakfast [8].

If there’s one thing that lean meat is rich in, it’s the macronutrient protein.

And as you may know by now, protein can help you feel full for longer and burn more calories when digested. However, you have to choose your protein carefully.

Stay away from dark meat as it tends to be high in fat, which could defeat some of its benefits. Instead, opt for lean protein sources like skinless chicken breast.

You can also eat beef, but make sure to pick the extra lean ones like the eye of round, flank steak, and top sirloin.