Everyone’s wondering which are the best fat burning foods for weight loss. Well guess what, we have prepared a list of these foods which will greatly satisfy your needs. Take a good look at it and don’t forget to mark your favorites! You also view the handy table of the best fat burning foods at the end of the article for easy reference.
Peppers and Garlic
Peppers (Jalapeno, habaneros, and cayenne) are said to help increase metabolism, and help burn more calories. You can add them as your regular spice and flavorings and they can help you reduce fat at the same time. You can also add garlic in your meals as it is good in reducing fatty deposits in the body as well.
Almonds
Almonds help you burn off calories and assist in stabilizing your blood sugar level, which may take hunger away. Some of them carry a lot of calories so you may need just a couple of them a day (see the tablet at the end of the article for more information on the calorie value of nuts)
Low fat milk
Drinking low fat milk may help you burn fat. A glass of milk in the morning will help you strengthen your bones and also burn fat faster. Milk or calcium rich products which include yogurt and some types of cheese, helps break down fat cells so overall fat is reduced. Calcium is also found in some veggies like broccoli and cabbage as well.
Fish
Fish meat from salmons or tunas are rich in omega 3 fatty acids which aid in regulating blood sugar levels and also it contains high level of leptin, a hormone that controls appetite and promotes fat loss.
Eggs
Eggs are rich in protein, amino acid, and vitamins that include vitamin b12, which plays an important role in burning fat. If you worry on the egg yolk then you can safely remove it from your meal and have fewer calories and still receive vitamin B12
Green Tea and Coffee
Green tea will boost metabolism and speedup the fat burning rate. Also it is a good source of antioxidants which helps prevent certain types of cancer. Caffeine from coffee can speed up your heart rate, which means you can also burn calories faster.
Olive oil
Olive oil is one of the main components of Mediterranean diet and is good for your cholesterol. This means that it can keep a good cholesterol level in the body by taking away fat or bad cholesterol, which is why it is considered a good fat burning food.
Soybeans
Soybeans are rich in lecithin. A chemical which protects the cell from accumulating too much fat and it also helps in the break down of fatty deposits in the body.
Oats
Oats and other similar food items are rich in fiber. Fiber is a main component of weight loss foods that allows more calories burned just by the digestion process, while it offers very few calories for the body. It is a perfect negative calorie food.
Lean Meat
Lean meats such as beef or turkey are rich in protein and good for muscle building. Protein is also hard to digest and your body burns calories just by the process of digesting it. When you are currently doing strength training exercises, protein will help boost metabolism and burn more calories. The reason behind is the fact that by having more muscle mass there is a greater need for energy thus the body will burn more calories to get it.
Honey
Honey unlike refined sugar, contains vitamins and minerals, which plays a role in dissolving fat and cholesterol.
Vitamin C
Vitamin C or fruits rich in citrus burn fats by liquefying fat and easily allow it to flush out of the system. Foods that are high in vitamin c are: apples, berries, broccoli, cabbage etc.
Apples and Berries
Apples and berries contain pectin, which restricts the amount of fat the body cells can absorb. This allows a discharge of fatty deposits so it leads to natural weight loss. Also the detoxing effect of some fruits like raspberries, strawberries and red currants help boost metabolism.
Fat Burning Foods – Fruits
Generally of course, fruits and vegetables are a good source for nutrients and vitamins and are generally considered fat burning foods. Here is a concrete list of fruits and vegetables that are quite effective in fat burning.
The top of the line fat burners are blackberry, melon cantaloupe, raspberry, guava, lemon, rhubarb. These are the best fat burning fruits but other fruits which are also effective include: apricot, blackcurrant, clementines, damsons, grapefruit, honeydew Melon, peaches, mandarin orange, plums, strawberry, tangerine, watermelon, apples, cherries, cranberries, honeydrew, lemon, limes, mangoes, nectarines, pears, pineapple, prunes.
Fat Burning Foods – Vegetables
The top of the line fat burners from the vegetables family are: aubergine, cabbage, celery, chicory, cress, cucumber, fennel, gourd, lettuce, marrow, radish, tomato while the other good fat burners are asparagus, broccoli, carrots, cauliflower, leek, peppers, spinach, turnip, beets, Brussels sprouts, corn, chives, cod, eggplant, green beans, kale, leeks, lettuce, mushrooms, okra, onions, papaya, parsley, peas, pumpkin, sauerkraut, scallions, squash, tangerines, tomatoes, turnips
Fat Burning Foods by Type
Here is a quick list of the major fat burning foods with additional info about the calories they contain and fat percentage.
| Food Types | Specific Food items | Fat percentage (estimate) | Calories (average) |
| Fruits | Apples, banana, apricots, berries (black, boysen, rasp), cherries, citric fruit (oranges, grapefruit, lemons), currants (black, red, white) damsons, figs, grapes, greengages, tropical fruit (kiwi, pineapple, guava, papaya), pears, peaches, satsumas, star fruit | 1% to 3% with some exceptions | Apple 95Apricot 30Avocado 150
Banana 107 Blackberry 1 Cherry 2.4 Clementine 24 Grape 3 Grapefruit 100 Kiwi 34 Lemon 20 Mango 40 Honeydew Melon (wedge) 36 Cantaloupe (wedge) 25 Nectarine 25 Olive 6.8 Orange 35 Peach 35 Pear 45 Pineapple 50 Plum 25 Prunes 9 Raisin 5 Raspberry 1.1 Strawberry 2.7 Tangerine 26 Tomato 9 Cherry Tomato 2 |
| Vegetables | Asparagus, aubergine (egg plant), beetroot, broccoli, brussel sprouts, cabbage, carrots, cauliflower, celery, chicory, Chinese cabage, endive, artichokes, green beans, leafy vegetables (lettuce, fresh herbs, watercress), leeks, mangetouts, onions, seaweed, sprouting vegetables (alfalfa, cress, raddish), squash, swede, tomatoes, turnips | 1% to 3% with some exceptions | Asparagus 26Aubergine 15Beetroot 38
Broccoli (100g) 32 Brussels Sprouts 40 Cabbage 24 Carrot 32 Cauliflower 32 Celery 8 Chicory 10 Courgette 20 Cucumber 10 Leek 22 Lettuce 13 Marrow 10 Mushroom 15 Okra 30 Onion 35 Pumpkin 12 Radish 13 Spinach 23 Sprouts 43 Corn 24 Tomatoes 18 Turnip 21 Watercress 21 |
| Unsalted and unroasted Nuts | Almonds, Barcelona nuts, chestnuts, coconuts, filberts, hazelnuts, macadamia, peanuts, pine nuts, pistachios, walnuts | 30% to 40% may reach 75% if you take salted or roasted | Almond 610Brazils nuts 679Cashew nuts 615
Chestnuts 175 Coconut 626 Hazelnut 659 Peanuts 570 Peanut Butter 630 Pine nuts 694 Pistachio nuts (with shells) 340 Walnuts 690 |
| Lean meat | Beef, pork, lamb, veal, venison, hare, offal | 4% to 15% (lean with no fat area) average is 20% to 30% reaching to 85% depending on preparation and parts | Pork Chops (grilled) 340Pork Leg (roast) 290Veal fillet (roast) 240
Hare 155 Rabbit 187 Venison 200 |
| Poultry | Chicken, turkey, grouse, guinea fowl, pheasant | 20% to 35% may reach to 100% if fried or with skin | Lamb Chops (grilled) 368Chicken Calories (average) 140Duck (roast) 330
Goose (roast) 350 Partridge (roast) 250 Pheasant (roast) 250 Pigeon (roast) 24 Turkey (roast) 165 |
| Fish | Cod, haddock, plaice, sole, coley, whiting, mackerel, trout, red salmon, tuna | 4% to 10% lean fish meat, higher with fish oil and fat | Tuna 90 to 156Salmon 100 to 180Cod, steamed 9
Trout, baked 100 |
| Sea food | Scallops, shrimp, prawns, lobster, crab, scampi, cockles, mussels, winkles, whelks, abalone | 10% to 20% | Scallops 95Shrimp 90Lobster 80
Mussels 80 Cockles 50 Abalone 9 |
| Low fat dairy products | Skim milk, low fat cottage cheese and fromage frais, cheddar, yogurt, calcium rich milk | 10% to 20% might reach to 5% for skim milk | Cheese 110 cals (25g)Cheddar reduced fat 130Cottage cheese 49
Cream cheese 200 Fromage frais 125 Milk skimmed 95 Milk whole 175 Yogurt natural 90 Yogurt reduced fat 70 |
| Eggs | Barn eggs | 5% for egg white, may reach as high as 85% for egg yolk | Eggs ( 1 average size) 90Eggs fried 120 |
| Soya products | Protein rich from meat, beans, milk and dairy products | 10% to 20% | Milk Soya 90 |
| Chilies | Jalapeno, habanero, cayenne | 1% to 3% | Peppers red 18 |
| Tea | Green tea | 0 to 5% | 0 |
| Whole grain | Oats, bread, cereals, wheat bread | 10% to 20% | 108 cal/ oz |
| Honey | Plain honey, unprocessed honey | 1 tsp 22 | |
| Coffee | Plain coffee, black coffee | Fat free if without sweeteners/ add-ons | Instant coffee 1 to 4 |
| Oils | Olive oil, peanut oil, garlic oil, canola oil | May reach to 100% | Olive oil 1900 |
| Soup | Preferably common soup with low fat | 20% to 25% | Average soup 60 to 90 |
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