Eight Foods That Can Burn Fat and Help You Lose Weight Over Time

  • Certain foods, like eggs, nuts, and oily fish, can help reduce body fat. 
  • These foods help reduce fat by encouraging metabolism, curbing the appetite, and making you feel full longer. 
  • Consuming fat-burning foods will not be sufficient for weight loss when not consumed as part of a healthy, balanced diet, and without regular exercise. 

While all foods encourage metabolism, some types of food might stimulate metabolism more effectively than others. 

Some foods also make you feel full longer than others, thus preventing you from eating more. 

Here are some of these fat-burning foods to include in your diet: 


A report from the American Heart Association (AHA) says that eggs contain vitamins, minerals, and other essential nutrients. According to Nutrition Research, having eggs for breakfast controls hunger and appetite efficiently later in the day. 


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Nuts contain protein and good fats that boost energy levels and control hunger for long periods. According to a 2011 study published in the Journal of Nutrition and Metabolism, eating nuts for over 12 weeks improves diet quality without the weight gain.

Oily fish

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Fish contains protein and vital omega-3 fatty acids that can offset hunger. Salmon, for instance, contains high amounts of rare long-chain fatty acids. 

Split peas

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Split peas are versatile ingredients packed with vitamins, minerals, fiber, complex carbohydrates that boost energy, and proteins that offset hunger. According to a 2011 study in the Nutrition Journal, the protein in split peas reduces hunger more efficiently than whey protein from milk.

Chili peppers

A 2011 systematic review that appeared in the journal appetite showed that Capsaicin, a chemical found in chili peppers, promotes fat burning and reduces appetite. 

Green tea

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According to a 2012 high-quality review from 2012 that appeared in the Cochrane Database of Systematic Reviews, consuming green tea led to weight loss in overweight or obese adults. 

Coconut oil

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Coconut oil has a high level of beneficial fat called medium-chain triglycerides. According to a 2015 meta-analysis published in the Journal of the Academy of Nutrition and Dietetics, this type of fat promotes weight loss by increasing energy consumption and reducing fat stores. 


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Yogurts have varied nutritional content, but plain yogurt is the most nutritious. It has a variety of vitamins, minerals, probiotics, and proteins like casein and whey. According to a 2014 study published in the Nutrition Journal, consuming high-protein yogurt controls the appetite and curbs hunger, resulting in overall low food intake. 

Fat-burning foods as part of a healthy diet

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It is possible to have a meal based on fat-burning foods. For example, you can have oily fish and vegetables for one meal, or eggs with whole-grain toast for another, preferably breakfast.  

For those on plant-based diets, meals can include fat-burning foods such as split peas and other beneficial sources of protein. 

Nuts may be consumed as a snack, as they control appetite and satisfy hunger more efficiently than chips or chocolate. 


While certain foods can help with fat burning and weight loss, consuming a healthy and balanced diet and engaging in regular physical activity is crucial to burning fat and losing weight. On their own, these fat-burning foods are unlikely to cause any noticeable impact. 

Source: Medical News Today

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