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12 Fat-Burning Foods That Are Good For You

Increasing your metabolic rate can aid in weight loss.

The majority of “fat-burning” pills on the market, on the other hand, are either dangerous, ineffective, or both.

Fortunately, studies have shown that a variety of natural foods and beverages can boost your metabolism and help you lose weight.

Here are 12 fat-burning foods to consider.

Egg :

Eggs are a nutrient-dense food.

Despite the fact that egg yolks are high in cholesterol, whole eggs have been demonstrated to help safeguard heart health in people who are at risk of heart disease.

Eggs are also a fantastic weight-loss food.

Egg-based breakfasts have been demonstrated in studies to reduce appetite and enhance feelings of fullness for several hours in overweight and obese people.

Those who ate three eggs for breakfast consumed 400 fewer calories each day and lost 16 percent more body fat than those who ate a bagel breakfast in a controlled eight-week study of 21 men.

According to various studies, eggs are a good source of high-quality protein, which improves metabolic rate by 20–35 percent for several hours after eating.

In fact, the increase in calorie burning that occurs during protein digestion may be one of the reasons eggs are so satisfying.

Three eggs a week can help you lose weight while also keeping you full and satisfied.

Whey Protein:

Whey protein is a powerful supplement.

When paired with exercise, it has been found to enhance muscle growth and may aid in the preservation of muscle mass during weight loss.

Furthermore, whey protein appears to be even more effective than other protein sources at decreasing appetite.

This is due to the fact that it increases the release of “fullness hormones” such as PYY and GLP-1.

In one experiment, 22 guys drank four different protein beverages on four different days. 

When compared to the other protein beverages, they felt less hungry and ate fewer calories at the following meal after drinking the whey protein drink.

Furthermore, whey appears to increase fat burning and aid weight loss in both lean and overweight or obese adults.

A whey protein meal was found to enhance metabolic rate and fat burning higher than casein or soy protein meals in a study of 23 healthy people.

Whey protein shakes are a quick meal or snack that can help you lose weight and enhance your body composition.

Coffee :

Coffee is one of the most widely consumed beverages on the planet.

It’s a good source of caffeine, which can boost your mood and help you perform better mentally and physically. It can also help you burn fat.

In a short study of nine persons, those who consumed caffeine an hour before exercising burned nearly twice as much fat and were able to exercise for 17 percent longer than those who did not consume caffeine.

Caffeine has been demonstrated to raise metabolic rate by 3–13 percent, depending on the amount ingested and the individual’s response.

Caffeine has been demonstrated to raise metabolic rate by 3–13 percent, depending on the amount ingested and the individual’s response. 

In one trial, participants were given 100 mg of caffeine every two hours for a total of 12 hours. During the study period, lean adults burnt an additional 150 calories on average, while formerly obese persons burnt an additional 79 calories.

Green Tea:

Green tea is a great beverage for staying healthy.

It may help reduce the risk of heart disease and protect against certain forms of cancer, according to studies.

Green tea is an excellent source of epigallocatechin gallate (EGCG), an antioxidant that promotes fat burning and the loss of belly fat, in addition to delivering a modest quantity of caffeine.

In a study of 12 healthy males, those who took green tea extract enhanced fat burning while bicycling by 17% compared to those who took a placebo.

Green tea or green tea extract, on the other hand, has been shown in certain trials to have little to no effect on metabolism or weight loss.

Green tea’s effects are likely to vary from person to person and may also depend on the amount ingested, as seen by the disparity in study outcomes.

Drinking up to four cups of green tea each day may provide a range of health benefits, including the ability to burn more calories.

Oolong Tea:

Oolong tea is one of the healthiest drinks available.

Despite receiving less attention than green tea, it has many of the same health benefits due to its caffeine and catechin content.

The combination of catechins and caffeine in tea enhanced calorie burning by an astonishing 102 calories per day, according to a study of multiple research.

Oolong tea consumption appears to boost metabolic rate and aid weight loss in men and women, according to small studies. Furthermore, oolong tea increased calorie burning twice as much as green tea, according to one study.

Regularly drinking a few cups of green tea, oolong tea, or a combination of the two may help you lose weight.

Drinking a few cups of green tea, oolong tea, or a combination of the two on a regular basis could help you lose weight and improve your health.

Coconut Oil :

Coconut oil has a lot of health benefits.

Including coconut oil in your diet tends to raise “good” HDL cholesterol and lower triglycerides, as well as aid weight loss.

Obese men who added 2 tablespoons of coconut oil to their daily diet lost an average of 1 inch (2.5 cm) from their waist without changing their diet or increasing their physical activity lost an inch (2.5 cm) off their waist in one research.

Coconut oil is largely made up of MCTs, which have been linked to hunger suppression and fat burning. However, some research suggests that its metabolism-boosting properties may wane over time.

Coconut oil, unlike most oils, maintains its stability at high temperatures, making it perfect for high-temperature cooking.

Coconut oil, at amounts of up to 2 tablespoons per day, may aid fat burning. To avoid any gastric pain, start with a teaspoon or so and gradually increase the dosage.

 Apple Cider Vinegar

Apple cider vinegar is an old folk medicine that has been shown to have health advantages.

It’s been linked to a decrease in appetite as well as decreased blood sugar and insulin levels in diabetics.

Furthermore, the major component of vinegar, acetic acid, has been shown in multiple animal studies to improve fat burning and decrease belly fat storage.

Although there isn’t much research on the effects of vinegar on fat loss in individuals, the findings of one study are promising.

In this study, 144 obese individuals dropped 3.7 pounds (1.7 kg) and had a 0.9 percent reduction in body fat by adding 2 tablespoons of vinegar to their regular diets every day for 12 weeks.

Incorporating apple cider vinegar into your diet may aid with weight loss. To avoid gastric pain, start with 1 teaspoon per day diluted in water and gradually increase to 1–2 tablespoons per day.

Fatty Fish :

Fatty fish is both delicious and extremely healthy.

Omega-3 fatty acids found in salmon, herring, sardines, mackerel, and other oily fish have been demonstrated to lower inflammation and lessen the risk of heart disease. 

Furthermore, omega-3 fatty acids may aid in the reduction of body fat.

In a six-week controlled research, 44 adults who took fish oil supplements shed an average of 1.1 pounds (0.5 kilograms) of fat and saw their cortisol, a stress hormone linked to fat storage.

In addition, fish is a good source of high-quality protein. Protein digestion causes increased feelings of fullness and raises metabolic rate much more than fat or carbohydrate digestion. 

Include a minimum of 3.5 ounces (100 grams) of fatty fish in your diet at least twice a week to improve fat loss and protect heart health.

MCT Oil :

MCT oil is created from the MCTs found in coconut or palm oil. It’s sold both online and at natural food stores.

MCT stands for medium-chain triglycerides, a form of fat that differs from the long-chain fatty acids found in most foods in terms of how it is digested.

MCTs are quickly absorbed by the body and go straight to the liver, where they can be used for energy or transformed into ketones for use as an alternate fuel source due to their shorter length.

Several studies have demonstrated that medium-chain triglycerides enhance metabolic rate.

In one research of eight healthy males, adding 1–2 tablespoons (15–30 grams) of MCTs to their daily diets raised their metabolic rate by 5% over a 24-hour period, resulting in an extra 120 calories expended each day.

MCTs may also help with weight loss by reducing hunger and promoting muscle mass retention. 

Using 2 tablespoons of MCT oil per day to replace some of the fat in your diet may help you burn fat more efficiently.

However, to avoid potential digestive side effects such as cramps, nausea, and diarrhea, start with 1 teaspoon daily and gradually increase the dosage.

Chili Peppers:

Chili peppers are useful for more than just adding heat to your dish.

Their potent antioxidants may aid to reduce inflammation and protect your cells.

Furthermore, studies indicate that capsaicin, an antioxidant found in chili peppers, may aid in weight loss and maintenance.

This is accomplished by encouraging fullness and preventing overeating. Furthermore, this molecule may aid in the burning of calories and the reduction of body fat.

Capsaicin was found to offset the slowdown in metabolic rate that generally occurs with decreased calorie intake in a study of 19 healthy people when calorie intake was lowered by 20%.

Capsaicin can help lower hunger and enhance calorie expenditure by roughly 50 calories per day, according to a major evaluation of 20 trials.

Several times a week, eat chili peppers or use powdered cayenne pepper to spice up your dishes.

Full-Fat Greek Yogurt:

Full-fat Greek yogurt is a nutrient-dense food.

For starters, it’s high in protein, potassium, and calcium.

According to research, high-protein dairy products can help you lose weight by boosting fat loss, protecting muscle throughout weight reduction, and making you feel full and satisfied.

Yogurt with probiotics can also help keep your stomach healthy and may minimize irritable bowel syndrome symptoms like constipation and bloating.

According to study that included a broad analysis of 18 trials, full-fat Greek yogurt also contains conjugated linoleic acid, which appears to assist weight loss and fat burning in overweight and obese adults.Regularly eating Greek yogurt may bring a number of health benefits.

Regularly eating Greek yogurt may bring a number of health benefits. Choose plain, full-fat Greek yogurt instead of non-fat or low-fat dairy products, as non-fat and low-fat dairy products contain little to no conjugated linoleic acid.

Olive Oil

Olive oil is one of the world’s healthiest fats.

Olive oil has been found to reduce triglycerides, raise HDL cholesterol, and stimulate the production of GLP-1, a hormone that aids in weight loss.

Furthermore, olive oil has been demonstrated in several trials to increase metabolic rate and improve fat reduction.

Eating extra virgin olive oil as part of a meal dramatically boosted the number of calories burnt for several hours in a small trial of 12 postmenopausal women with abdominal obesity.

Drizzle a couple of teaspoons of olive oil on your salad or add it to cooked food to incorporate it into your daily diet.


There isn’t a safe “magic pill” that can help you burn hundreds of extra calories every day, despite what some supplement producers claim.

A variety of foods and beverages, on the other hand, may improve your metabolic rate while also giving additional health benefits. Including many of these in your regular diet could help you lose weight and improve your overall health.

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