21 scientifically proven fat-burning meals

The majority of us are always looking for strategies to lose weight(opens in new tab), and the first thing we often think about is what we put into our bodies. While we may all consciously try to cut down on takeout and snacks to reduce belly fat (opens in new tab). Knowing which meals to consume more of those actively burn fat and calories is also helpful.

Suzie Sawyer(opens in new tab), a professional nutritionist with over 20 years of experience in the field, says that if you're focused on weight reduction, it's helpful to know that some meals may help you accomplish your objectives more quickly. When consumed as part of a restricted eating regimen, these foods have been scientifically shown to aid in the body's fat-burning process.

21 meals that burn fat most effectively for weight loss:

first salmon

Because salmon is a tasty, lean fish that is rich in protein and omega-3 fatty acids, a simple salmon meal may assist you in losing weight quickly.

According to nutritionist and personal trainer David Weiner, salmon is a great source of high-quality protein that helps with weight reduction since it requires the body to work harder to digest. Additionally, fish oil supplements have been proven to aid with weight loss and the stress hormone cortisol, which is also associated to fat accumulation. Studies have revealed that salmon is an excellent source of omega 3 fatty acids, which have been shown to lower inflammation and increase fat burning.

Indeed, a 2015 study(opens in new tab) on omega-3 indicated that these beneficial fats assisted in "reduc[ing] abdominal obesity." While another study(opens in new tab) discovered that salmon was generally the most beneficial for weight reduction when compared to cod and fish oil supplements.

There is more good news as well. Since your body requires selenium for a healthy thyroid, almost two-thirds of the vitamin is found in one dish of salmon. This is crucial since your thyroid is the key to a healthy metabolism. In light of this, be sure to buy enough of salmon when you do your weekly grocery shopping.

Greek yogurt, 2.

Greek yogurt is tasty and healthy (opens in new tab). Scientific research has also shown that it may aid in reducing body fat.

Greek yogurt, but only the full-fat version, may aid with fat burning, according to Suzie, a professional nutritionist from Feel Alive UK (opens in new tab).

The first thing is that full-fat Greek yogurt contains conjugated linoleic acid (CLA), which encourages fat burning. And secondly, probiotics that are naturally present in yogurt help to feed the healthy gut flora, which is essential to any program for losing weight.

Suzie points out that this is crucial since a person's gut microbes get more out of balance the more overweight they are. This mismatch makes it more difficult to reduce fat overall.

Regarding Greek yogurt's ability to burn fat, researchers revealed in a Journal of Nutrition study(opens in new tab) that it does so because of the amino acids, vitamin D, and calcium it contains. And a research from the University of Tennessee unquestionably demonstrated this (opens in new tab). Participants who reduced their caloric intake while consuming just over 500g of yogurt per day dropped an astounding 81% more abdominal fat than those who did not.

It should go without saying that we will be adding to our morning smoothies and sprinkling over our granola in the hopes of experiencing the similar benefits.

Three. Dark Chocolate

It seems that dark chocolate is healthy for your body, your waistline, and you(opens in new tab). Win-win!

According to nutritionist David, it lessens your need for sweets, makes you feel full, and revs up your metabolism. According to David, "dark chocolate is full of monounsaturated fatty acids, which assist improve your metabolism." "Therefore, you will burn calories more quickly. Check the contents before buying, however, since many still include a lot of sugar.

Furthermore, research suggests that giving in to the want for an evening chocolate snack may really be beneficial. Women who consumed chocolate at night (as opposed to during the day) had a stronger metabolism and, after two weeks, shed weight from their midsection, according to a research from 2021(opens in new tab).

However, even if there was a noticeable reduction of weight, experts cautioned against consistently overindulging in chocolate owing to its high calorie content.

Four. Broccoli

These adorable little trees have earned a spot on our list of the top foods that burn fat and aid in weight reduction from our experts.

According to qualified dietitian Claire Muszalski (opens in new tab) of MyProtein, "Broccoli and its cousins, including cauliflower and Brussels sprouts, are incredibly rich in fibre and nutrients that maintain your body burning fat."

Researchers claim that calcium, which is essential for healthy joints and weight reduction, is present in broccoli. According to one research from the University of Tennessee, calcium does in fact regulate how fat is broken down and stored inside the body. And that a fat cell would burn more fat if it has more calcium.

Scientists from Kanazawa University(opens in new tab) in Japan continued their investigation into the science of broccoli. They identified this powerful green vegetable's ingredient Sulforaphane as the secret to battling fat.

They found that this molecule helps prevent bloating after a particularly salty meal in addition to encouraging brown fat cells to increase your metabolism.

But take note: the greatest method to get the full benefits of this green superfood's fat-burning properties is to steam it. This is due to the fact that broccoli absorbs nutrients most effectively when it is steamed. Of course, cooking broccoli with seasoning and a drizzle of olive oil adds additional calories.

5. Nuts

According to nutritionist David, regularly snacking on nuts provides a lot of nutritional advantages for our bodies. "Almonds are a fantastic source of healthful fats and magnesium in nuts. Antioxidants, which are another benefit of these healthy fats, combat and repair inflammation-related damage, he adds.

According to a US research, almonds in particular are somewhat of a superfood for burning fat (opens in new tab). In comparison to the other test group, the obese people who consumed almonds as part of a low-calorie diet lost 11% more weight and 50% more fat overall.

"They're also a rich source of protein, so as a result, they demand more energy from the body during digestion, which may increase metabolism and aid in calorie burning," he continues.

And a research published in the European Journal of Nutrition found that those who included nuts in their diet had a lower chance of gaining weight or developing obesity.

Good news thus far, However, Suzie points out that although peanuts are delectable, they are not the nuts being discussed when talking about meals that burn fat. Although mostly beneficial fats, nuts are heavy in fat and should be consumed in moderation if you want to get their health advantages, she continues.

6. Leaf tea

Drinking a lot of green tea might help you lose weight. With this herbal tea is being praised as one of the top fat-burning beverages available.

Suzie informs us that green tea is a well-known thermogenic, or fat-burner. Epigallocatechin gallate (EGCG), an antioxidant that helps speed up metabolism, is abundant in it. Additionally, green tea provides a little quantity of caffeine, which, according to study, might enhance fat burning when consumed before to exercise.

She is also not mistaken, since a German research found that green tea's antioxidants encouraged the breakdown of fat. Another research from the University of Birmingham found that males who consumed green tea extract before to exercise burnt 17 percent more fat than those who did not. For best benefit, drink some often before working out.

Claire, a dietitian, points out that drinking green tea isn't required to get its benefits. She claims that this nootropic tea may be consumed as a beverage or purchased as a supplement to maintain a healthy metabolism.

7. Eggs

The best way to lose weight is to start the day with substantial eggs as part of a high-protein meal.

In a 2010 research, two male groups—one given an egg breakfast and the other a bagel meal—each received the same number of calories. Additionally, they discovered that those who loved eggs in the morning ate less the rest of the day. This is fantastic news if you're trying to limit your calorie intake.

Using a comparable egg vs. bagel diet, a different study(opens in new tab) reported that after eight weeks, individuals following the egg diet lost almost 30% of the circumference around their waists and observed a reduction in the proportion of body fat in general.

What makes eggs healthy for you and your weight reduction objectives(opens in new tab)? Suzie claims that protein is the key. Eggs are one high-protein item that may help with fat burning, according to her. "High-quality protein may increase metabolic rate by up to 30%, which is accelerated by protein. Additionally, protein is necessary for both gaining and maintaining muscle mass, and the more muscle you have, the more metabolically active you will be.

8. Avocado

Suzie is correct when she says: "Avocados would not be a natural "go-to" when attempting to burn fat and reduce weight. Each fruit has around 234 calories and 20 grams of fat. Research suggests differently, however.

According to a 2019 study(opens in new tab), eating one avocado per day as part of a calorie-restricted diet helped participants lose weight.

Another study(opens in new tab) found that those who ate avocado for breakfast or lunch were less likely to overeat the remainder of the day, further demonstrating the health advantages of this fat-burning vegetable.

Suzie, a nutritionist, makes a connection between this and studies showing that avocados help trigger leptin, our appetite-suppressing hormone, which makes us feel pleased and full.

She did provide a word of caution, though, to avoid eating other high-fat items while nibbling on avocados. "Your fat may be resistant to shift if you regularly consume avocados in your diet (they are nutritious powerhouses), but you overeat more fat or calories from other meals," the author continues.

The adage "little and often" is the one to remember in this situation.

9. Beans

Sadly, the results are in about our favorite Heinz baked beans. Did you know that cannellini beans in particular are a popular meal for burning fat, though?

In one 2011 trial, 50 obese people were given a white bean extract twice daily for eight weeks while following a low-fat diet (opens in new tab). Additionally, researchers discovered that participants in the bean study group shed more weight and had improved blood sugar regulation.

White beans, like cannellini beans, operate as alpha-amylase inhibitors, which means they can slow down the absorption of carbs by preventing the enzymes required for their digestion, as David explains. Because of this, you won't have a big blood sugar rise after eating them, which might cause your body to store additional fat.

To satisfy your lean bean need, add to stews and soups or sprinkle over a salad.

Chicken 10.

Whether it's a breast, a thigh, or a good ol' chicken drumstick, chicken has earned a position on our list of foods that burn fat since studies have shown that this common fowl may help people lose weight.

According to a University of Navarra study(opens in new tab), those who regularly consume chicken as part of a healthy diet lose weight "significantly, mostly owing to the loss of fat mass."

Due to the high protein content of chicken, according to dietician Claire, "Lean protein foods, like chicken, actually require more energy (or calories) to digest than simple carbohydrates do." Lean mass burns more calories than fat, thus eating lean protein helps keep your muscle mass intact while you're on a calorie-restricted diet.

According to a different study(opens in new tab), chicken is similarly good at helping us feel satisfied after a meal. Our brains recognize that we are satisfied thereafter thanks to the amino acids in it.

Of However, keep in mind that chicken that has been deep-fried lacks the same nutritious advantages. and should only be consumed seldom as a pleasure.

eleven. Blueberries

They also qualify as one of your recommended five daily servings (opens in new tab). The fat burning properties of blueberries are particularly effective for abdominal fat.

One experiment on rats revealed that those who had a diet high in blueberries reduced their belly fat. and saw other health advantages including decreased cholesterol and raised glucose levels.

According to dietitian Claire, blueberries and other berries have a high water content and contain less sugar than other fruits without compromising deliciousness. Additionally, its high antioxidant concentration keeps you healthy.

12. wholesome grains

Future fat reduction may be aided by including a variety of healthy whole grains in your diet. Consider whole grain breads and cereals, quinoa, brown rice, a bowl of healthy oats, and nutritious bulgur wheat (opens in new tab).

Whole grains, including oats and quinoa, are rich in fiber, which helps improve digestion, blood sugar levels, and weight reduction, according to nutritionist David. Eating whole grains has also been found to decrease hunger and have an impact on how much energy your body uses, all of which may change how your body is made up.

The scientific community does in fact concur. According to one study published in the American Journal of Clinical Nutrition(opens in new tab), participants who added whole grains to their diets lost more body fat than those who continued to consume refined grains. The same group reported a significant reduction in abdominal fat as well.

Another 2017 study(opens in new tab) indicated that whole grains may aid in boosting metabolism and calorie reduction. The justification for this is that whole grains often contain less calories overall after digestion. Anyone up for some porridge for breakfast and quinoa on their salad?

Chia seeds, 13

Chia seeds are one of the top fat-burning foods, according to dietician Claire.

She reminds us that chia seeds are "little but powerful" and provide a variety of advantages, many of which are due to the protein and fiber they contain. Think of chia pudding (opens in new tab) or adding them to your porridge as examples of how they may make liquids into thicker solids. Additionally, they provide vitamins and minerals to aid in the conversion of fat into energy.

According to a 2017 study(opens in new tab), chia seeds' high fiber and low carbohydrate composition makes individuals feel satisfied for longer. While an another study(opens in new tab) from the same year found that obese people who had 30g of chia seeds every day for six months shed pounds off their midsections and overall bodies. That is a result that should be imitated.

14. Peppers

Did you know that eating spicy foods like peppers and chillies might help you lose weight?

A little heat can go a long way in helping you reach your weight reduction goals, according to nutritionist David. "Chillies can assist to increase the metabolism, having a thermogenic impact which speeds up the metabolism and the pace at which your body utilizes energy," he adds.

By increasing our body temperature, thermogenesis causes us to burn more calories. People may find that being warm helps this process along.

In fact, a 2019 study(opens in new tab) identified chili as one item that promotes weight reduction by burning fat. It was discovered that the main ingredient in chillies, capsaicin, promotes thermogenesis and raises insulin levels in the body. In contrast, males who ate spicy appetizers ate 200 less calories than men who picked a non-hot choice, according to a Canadian study. Who wants spicy chicken wings or spring rolls?

Additionally, you may benefit from chilli's fat-burning properties without ever ingesting it.

"You may apply chilli directly to the skin in the form of high-quality chilli oil; this can aid in boosting circulation, reducing cellulite, and boosting fat burning," continues David. But be extremely cautious while using chilli oil on the skin, keeping it away from eyes, broken skin, and fissures.

Cinnamon, a.

You may be wondering why we included cinnamon as one of our foods that burn fat. However, it seems that this spice plays a variety of unique roles in the prevention of weight gain.

Cinnamaldehyde, an essential oil contained in cinnamon, has been identified by researchers at the University of Michigan(opens in new tab) to aid in fat burning. This oil induces thermogenesis in a manner similar to capsaicin in chili. In this stage of metabolism, heat effectively burns calories.

As nutritionist Suzie points out, there are additional advantages to burning fat. "Cinnamon has been discovered to help regulate blood sugar levels, so helping preventing the body from storing fat," she explains. Insulin works hard to remove glucose from a high-sugar, high-carb meal and send it to the safety (from getting it out of the circulation standpoint) of the fat cells when blood sugar levels are out of balance.

Sprinkle some over your morning porridge or use it in smoothies to include it into your regular diet.

16. java

According to research, your morning cup of coffee may really aid in your weight reduction efforts.

The caffeine in coffee has been lauded as a powerful stimulant that jump-starts metabolism. And in fact, a research from Switzerland indicated that following a caffeine boost, fat burning rose by 44%. While a University of London study(opens in new tab) found that those who consumed 100 mg of caffeine per day burnt an additional 150 calories.

Dietitian Claire cautions that even if the data seems to be strong: "While it gives its own metabolic boost, be cautious that you do not add too much sugar or fat to your coffee and offset its energy-boosting benefits."

Avoid fatty coffee alternatives like Starbucks cappuccinos and flavor-infused lattes and stick to a normal black coffee.

Coconut Oil 17.

According to Suzie, coconut oil has advantages for your skin and hair in addition to being a powerful fat-burning meal.

The medium chain triglycerides in coconut oil, which are metabolized by the liver and utilized as an energy source instead of being stored as fat, are to blame, according to the expert.

Researchers from the Federal University of Rio de Janeiro indicated in a study published in 2020(opens in new tab) that coconut oil "appears to assist in weight reduction and enhance metabolic parameters related with obesity."

However, further investigations into the oil have turned up little evidence to back this assertion.

MCTs certainly seem to increase fat loss and are especially helpful when consumed as part of the keto diet(opens in new tab), as Suzie clarifies: "Coconut oil has always been a consumer-driven product rather than supported by plenty of science."

Apple Cider Vinegar, 18.

We've all heard of the apple cider vinegar diet, but how exactly did it get on our list of foods that burn fat?

Researchers discovered that the acetic acid in this vinegar was efficient in reducing belly fat in an animal study(opens in new tab).

Another 12-week study(opens in new tab) found that obese men who consumed a tablespoon of the substance every day witnessed a decrease of half an inch in their waistlines.

Try a teaspoon diluted in water if you're ready to try this fat-burning meal, and monitor how your body reacts. It's possible that the flavor and fragrance make it one trick that not everyone will like.

19. Celery

According to dietician Claire, "Celery is the renowned 'negative calorie' meal - some people believe it takes more calories to digest celery than it does to consume it," we have all heard of the celery diet trick.

In this case, science seems to be in agreement, as shown by a UK research. In the Food Unwrapped series on Channel 4, researchers from the University of Warwick and University Hospitals Coventry and Warwickshire NHS Trust put host Matt Tebbut in a metabolic chamber. Here, they noted how many calories he consumed and expended over the course of a 12-hour period while consuming celery in various ways.

Celery was consumed raw twice and was also made into a smoothie, both of which had 53 calories. According to the findings, Matt burned 112 calories while sipping the smoothie compared to 73 calories when snacking on raw celery.

20. Watermelon

This is one of several meals that help us burn fat since it is juicy and pleasant.

The advantage of watermelon, a tasty summer treat, is obvious from its name: Its high water content (and fiber) makes it filling without having many calories, according to Claire.

Dieters like it for more reasons than simply the fact that it is low in calories. According to study, watermelon also promotes weight reduction.

Participants in a San Diego University study(opens in new tab) who had watermelon every day for four weeks saw "lower body weight and blood pressure." We see this as a win-win.

Black pepper 21

It turns out that adding black pepper to meals to season them might help our systems burn fat.

Scientists have praised black pepper as a natural remedy for illnesses associated with excess fat, such as obesity, in a research that was published in the Journal of Agriculture and Food Chemistry(opens in new tab). And they attribute this to piperine, a compound present in black pepper. which they found stops the growth of new fat cells.

The same researchers also discovered that pepper boosted the "bioavailability" of other nutrients, which is further good news. This essentially implies that when added to meals, it extracts the goodness from the other ingredients, enhancing the nutritional value of your dish.