10 Foods That Help you Burn Fat

There is no healthy method that can help you burn hundreds of extra calories a day. Besides providing other health benefits, several foods and beverages may increase your metabolic rate. Most fat-burning drugs on the market are unhealthy. It has been shown that many natural foods and drinks improve metabolism and can help you burn fat. Here are 10 foods that help you burn fat consistently.

1. Eggs

Although egg yolks used to be avoided because of their high cholesterol content, it has now shown that whole eggs help protect heart health in those with elevated risk [1], [2]. In addition, eggs are food that helps with weight loss. According to some studies [3], [4], egg-based breakfasts in overweight people reduced hunger and feelings of starving for several hours.

In another study [5], those who ate 4 eggs at breakfast consumed 400 fewer calories per day and had a 16% higher reduction in body fat relative to the group that ate a bagel breakfast. Eggs are among high-quality protein foods, which can increase the metabolic rate by up to 35%, and help you burn fat [6]. One reason eggs are so filling may be because of the increase in calorie burning during protein digestion [7].

According to studies, eating three eggs in the breakfast will keep you full and help you burn fat.

2. Whey Protein

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In combination with exercise, studies have shown that whey protein can encourage muscle growth and preserve lean muscle during weight loss [8], [9]. Whey protein is even more active than other protein sources in suppressing appetite. This is because, to a greater extent, it triggers the release of fullness hormones PYY and GLP-1 [10], [11].

In one study [12], 22 men drank different protein shakes on four different days. The whey protein considerably decreased hungry, and they ate fewer calories at the next meal compared to other protein. In fact, whey protein boosts fat burning and encourages weight loss in obese people [13]. According to one study in 23 healthy people [14], whey protein effects on metabolic rate and fat burning were higher than casein or soy protein.

A shake of whey protein is a fast meal or a snack that encourages fat loss and can help improve the composition of your overall body.

Related article: 7 risks and symptoms of protein deficiency

3. Fatty Fish

Oily fish contain omega-3 fatty acids, which can decrease the risk of heart disease [15], [16], [17]. According to a six-week controlled study in 44 adults [18], those taking fish oil supplements lost an average of 1.1 pounds (0.5 kilograms) of fat and noticed a drop in cortisol, a stress hormone associated with fat storage in the body. Fish is also an excellent source of protein. Protein digestion leads to higher feelings of fullness and raises metabolic rate more than fat or carbs [6].

To boost fat loss and preserve heart health, include fatty fish in your diet.

4. MCT Oil

MCT is an abbreviation for medium-chain triglycerides, a fat that is digested differently than long-chain fatty acids present in most foods. The body quickly absorbed MCTs and goes straight to the liver, where they can be used for energy or transformed into ketones as an alternate energy source because of their shorter length. Several studies have showed that medium-chain triglycerides boost metabolic rate [19], [20].

One study of eight healthy men found that adding 1–2 tablespoons (15–30 gram) of MCTs per day to their regular diets raised their metabolic rate by 5% over a 24-hour period, resulting in burning 120 extra calories each day [21]. MCTs may also lower hunger and preserve muscle mass during weight loss [22], [23], [24].

Replacing some of your fat in your diet with 2 tablespoons of MCT oil per day may help you burn more fat. To prevent potential digestive side effects like cramps, nausea, and diarrhoea, it’s advisable to start with 1 teaspoon daily and gradually raise the dosage.

MCTs are quickly absorbed and can be used as an energy source right away. MCT oil has been shown to improve metabolism, reduce appetite, and prevent lean muscle loss during weight loss.

5. Green Tea

Green tea can help reduce the risk of heart disease and protect against certain cancers [25], [26]. It is an excellent source of epigallocatechin gallate (EGCG), an antioxidant that encourages the removal of belly fat, and also supplies a reasonable amount of caffeine [27], [28], [29]. In a study of 12 healthy men, those who took green tea extract increased fat burning during bicycling by 17% [30].

Some studies have found that green tea or green tea extract has little or no effect on metabolism or weight loss [31], [32]. This may be because green tea effects vary from person to person and may also depend on the amount consumed. Drinking up to four cups of green tea a day can provide several health benefits.

Green tea has been shown to lower the risk of heart disease and to protect against certain cancers. It is high in epigallocatechin gallate, an antioxidant that aids in the elimination of abdominal fat.

6. Apple Cider Vinegar

Apple cider vinegar can decrease appetite and lower blood sugar and insulin levels in people with diabetes [33], [34]. The key component of vinegar is acetic acid. In several animal studies [35], [36], [37], it increased fat burning and reduced belly fat storage.

In one study [38], 144 obese men consumed 2 tablespoons of vinegar for 12 weeks each day, lost 3.7 pounds (1.7 kilograms), and noticed a decrease of 0.9% in body fat. You can lose body fat by including apple cider vinegar in your diet. Start with 1 teaspoon per day diluted in water.

Apple cider vinegar can reduce hunger while also lower blood sugar and insulin levels. It can boost fat burning and decrease abdominal fat storage.

7. Chili Peppers

Chili peppers contain strong antioxidants that can reduce inflammation and help prevent damage to your cells [39]. Study suggests that one antioxidant named capsaicin in chili peppers may help you lose weight because it increases the feeling of fullness [40]. Combining this compound with your foods can help you burn fat [41], [42].

A large review of 20 studies found that taking capsaicin can help lower appetite and increase the number of calories you burn per day. Consider eating chili peppers and spicing up your meals with it [43].

Chili peppers are high in antioxidants, which can help reduce inflammation and prevent cell damage. Including this substance in your diet can help you burn fat.

8. Coffee

Coffee is a significant source of caffeine that can boost mood and enhance physical and mental performance [44]. In one small study [45], those who consumed caffeine one hour before exercise burned more fat and their exercise efficiency increased by 17%. Studies have also shown that caffeine raises the metabolic rate by up to 13%, depending on the amount consumed [46], [47], [48], [49].

In one study [50], after ingesting 100 mg of caffeine every two hours for 12 hours. Lean adults burned 150 extra calories on average, and overweight adults burned 79 extra calories during the time of the study. Consume 300–400 mg caffeine per day to achieve the fat-burning benefits without potential side effects of caffeine. Depending on its strength, this is the amount found in about 3 to 4 cups of coffee.

Coffee contains caffeine, which can improve mood and physical and mental performance. To achieve fat-burning benefits with no adverse effects, consume 300–400 mg caffeine per day. 

9. Olive Oil

Olive oil decreases total triglycerides, raises HDL cholesterol, and activates GLP-1 hormone that helps in keeping you full [51]. Some studies have shown that olive oil can increase the rate of metabolism [52], [53], [54]. In a small study, eating extra virgin olive oil as part of a meal in 12 postmenopausal women with abdominal obesity increased calorie burning for several hours [55]. Drizzle a few tablespoons on your salad or combine it to your foods to help you burn fat.

Olive oil can help you burn fat while also keeping you satisfied. A small scale study found that ingesting extra virgin olive oil after a meal increased calorie burning for several hours.

10. Oolong Tea

Oolong tea receives less attention than green tea. It provides many of the same health benefits because of its caffeine and catechin content. On average, the combination of catechins and caffeine can increase calorie burning by up to 102 calories a day [56].

Both male and female studies suggest that drinking oolong tea raises the level of metabolism, encouraged weight loss, and burned calories twice as much as green tea [57], [58], [59]. Drinking a few cups of green tea and oolong tea or a combination of the two may encourage fat loss and other health benefits.

Caffeine and catechin in oolong tea can enhance calorie burning by up to 102 calories per day. According to studies, consuming oolong tea boosts metabolism and promotes weight loss. 


A variety of foods and beverages may increase your metabolic rate while also giving additional health benefits. Including these foods in your regular diet may cause weight loss and improve overall health.

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