20 fat burning foods to fire up your metabolism for weight loss

Here's a cohesive list of 20 fat burning foods to increase your metabolism for weight loss and to get rid of belly fat!
Fat burning foods can speed up your weight loss journey
Fat burning foods can speed up your weight loss journey. Image courtesy: Adobe Stock
Shivani Sikri Updated: 8 Feb 2024, 13:09 pm IST
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Have you been finding your pair of jeans to be tighter around your waist lately? If your answer is yes and if you want to know how to lose weight fast, it may be time to compose your menus with fat burning foods.

Achieving weight loss or at least fat loss, as well as increasing metabolism are two challenges that a lot of people face in today’s time. But making certain tweaks and additions to your diet, incorporating weight loss foods, and healthy snacks for weight loss, can work wonders in blasting the fat.

How to lose weight fast

Limit fats and sugars

To start with, we should limit storable fats (cooked, fried, industrial, too rich in omega-6, etc.), and sweet foods or foods with a high glycemic index (sweetened drinks, alcohol, cakes, sweets, jam, sweet soy sauce, fruit juices, white breads and pasta, quick-cooking rice, mashed potatoes, etc.). The latter lead to a high secretion of insulin, which in turn favours fat storage.

On the other hand, to calm hunger and ensure long-lasting satiety which will avoid frustration and nibbling impulses, we must adopt carbohydrates with a low glycemic index: lentils, white or red beans, chickpeas, quinoa, buckwheat and brown rice. So, It might be time to hunt down healthy snacks for weight loss.

limit sweet intake
Control your intake of sweets. Image courtesy: Shutterstock

Choose foods that take longer to digest

Belly fat burning foods or foods that increase metabolism and burn fat are primarily foods that take a long time to digest. For this, the body must expend more energy, and therefore burn more calories.

This is the case for complex carbohydrates and lean proteins (white meats, white fish, shellfish, etc.). Due to their composition, they require more effort from the body to be assimilated. Conversely, lipids are very quickly assimilated and stored in reserves. Simply bet on wholemeal bread and whole grains (pasta, rice, quinoa), without forgetting pulses ( coral lentils , broad beans, white or red beans.”

20 fat burning foods for weight loss and belly fat

Here are some fat burning foods, which also aid digestion, offer satiety and give your metabolism a boost. A weight loss diet should always be fat burning, aiming to make us lose the extra pounds but without touching the essential: muscle mass, which ensures a good basic metabolism and skin.

how to burn fat
You can reduce fat with a combination of food and exercise. Image Courtesy: Shutterstock

1. Apple, a fat trap

The apple is rich in pectin, a soluble fiber which traps part of the lipids in the stomach. The fats are therefore not assimilated by the body but directly eliminated, making it one of the best foods for weight loss. It must be consumed preferably as a snack or after a meal.

2. Dairy products, which are high protein

Dairy products are rich in proteins which require a lot of energy from the body to be assimilated, and also act on satiety. To be consumed at breakfast, so as not to crack at 11 a.m., or in the afternoon in case of a little peckish.

3. Fish and eggs to expend energy

The proteins present in them are complex compounds which need a lot of energy to be assimilated. Proteins are indispensable and promote food thermogenesis (energy expenditure linked to digestion).

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4. Lentils, sources of vegetable protein

To be eaten at least once a week because they are rich in fiber and have a very low glycemic index (range of 25-30). Lentils are one of the best foods to eat to lose weight.

5. Bell pepper, anti-aging partner

One the best fat burning foods is bell pepper. It is known for its richness in vitamin C but above all, the flesh of the red pepper is composed of 90 percent water, which makes it one of the best fat-burning foods.

Also read: Weight loss v/s fat loss: What’s the difference and what’s better

bell peppers
Add bell peppers for a crunch in your diet! Image courtesy; Shutterstock

6. Avocado, rich in omega-3

Its flesh is essentially composed of unsaturated fatty acids, mainly oleic acid (that of olive oil) which maintains an optimal level of good cholesterol. Want to know more Indian fruits that are good for weight loss? Click here!

7. Asparagus, for its prebiotics

We know that it is diuretic, but asparagus also provides inulin, an excellent prebiotic which will nourish the bacteria of the intestinal flora, for a flat stomach effect.

8. Oat bran, the pro of satiety

It contains fibers that will trap some of the lipids. Oat bran promotes satiety by keeping insulin levels stable, which helps stave off food cravings and the fat storage that comes with it. To be eaten for breakfast or as a snack.

9. Red fruits, rich in antioxidants

Red fruits also have compounds that slow down the assimilation of certain fats and accelerate intestinal transit.

10. Kiwi, a bomb of vitamin C

A single fruit can fill up with this antioxidant vitamin which participates in the process of energy production and boosts the metabolism.

kiwi for fat burning
Kiwi is an awesome fruit! Image courtesy: Shutterstock

11. Pineapple, the digestion pro

Fresh and raw pineapple contains an enzyme called bromelain, which facilitates the digestion of proteins. This is a healthy snack for weight loss.

12. Lemon, the liver’s ally

The citric acid it contains promotes the transformation of lipids and proteins in the stomach. It is best consumed in the morning, about 20 minutes before breakfast to activate the secretion of bile and thus prepare the liver to digest food during the day.

13. Ginger, for detox

Ginger is one of the best fat burning foods. It contains some 40 antioxidant compounds and regulates blood sugar levels.

ginger for weight loss
Ginger is packed wiht benefits. Image courtesy: Pixabay

14. Cinnamon, the anti-craving spice

Cinnamon helps reduce blood sugar levels and prevent it from turning into fat. It also limits cravings. To be eaten sprinkled instead of sugar, in plain yoghurts, white cheese, desserts or cereals.

15. Detox and anti-fat green tea

Have it for its diuretic and slimming action. Tannins reduce fat assimilation. Alternate between green tea and plain water throughout the day, but not after 4 p.m. if the tea disturbs your sleep.

16. Coffee for better fat burning

Caffeine naturally activates fat burning. Have it before 5 p.m., without exceeding three cups of coffee per day. Beyond that, excess caffeine will increase anxiety, stress and irritability, factors that promote fat storage.

coffee for weight loss
You have a legit reason to have coffee! Image courtesy: Shutterstock

17. Cayenne pepper, to boost the metabolism

Cayenne pepper increases the internal temperature of the body, which boosts the metabolism. To consume, sprinkle it on soups, dishes or sauces, but in moderation (it stings)!

18. Raw cocoa, anti-fatigue

Cocoa beans are rich in anti-stress magnesium and stimulating theobromine, without the sugar found in chocolate.

19. Grapefruit, to lower blood sugar

Grapefruit would be as effective as an anti-diabetes drug to lower blood sugar.

20. Vinegar, anti-storage champion

Its acetic acid facilitates digestion, helps regulate blood sugar levels and prevents the body from storing fat. To be consumed as a seasoning in salads or starters.

Well, now that you have this list of fat burning foods handy, you must make sure  to include them in our weight loss diet! At the same time, don’t underestimate the importance of exercise for weight loss.


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About the Author

Shivani Sikri is an internationally renowned award-winning Dietician & Nutritionist, Columnist, Blogger & Nutrigenomics counsellor. She is also a Co-Founder and Chief Nutritionist at Nutri4Verve. ...Read More

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