36 Foods That Burn Fat, Boost Metabolism & Slim Your Waistline (2023)

36 Foods That Burn Fat, Boost Metabolism & Slim Your Waistline (1)

Physical activity is important to keep your body healthy, but diet is the key factor in losing weight and it should include plenty of foods that help you in this process, such as: B. fat-burning foods. These foods don't actually burn fat from your body. Their secret is that they help you control your weight by improving your metabolism and digestion, satisfying your taste buds and filling you up so you don't feel hungry all the time and look for unhealthy snacks.

Fat Burning Foods

High-fiber foods support your digestive system

One study found that high-fiber foods lead to weight loss. This applies in particular to people who stick to a few standard foods and do not eat a varied diet. The researchers were interested in whether increasing just one nutrient in a person's diet would lead to weight loss.

The attempt was successful. The researchers discovered that the participants who simply added more high-fiber foods to their diets lost 2.1 kg, or more than 4.5 lbs, in weight in 12 months. Unless you plan to drastically change your diet, increasing your fiber intake may help you lose more weight without changing anything else.

6 High Fiber Foods (+ Bonus Recipes)

The good thing about fiber is that you can get it from any fruit, so eating a few bananas, apples, and berries will get the job done without much effort. For a quick high-fiber treat, snack on a passion fruit, add some avocado to your salad or toast, or sip on a raspberry smoothie.

Low glycemic foods lower blood sugar

Processed and refined foodssuch as white bread and white rice can spike and even cause your blood sugar to spikeTyp 2 Diabetes, as researchers discovered. Whole foods like vegetables, fruits, and grains tend to be below glycemic foods, meaning they help keep your blood sugar levels down. High-glycemic foods convert carbohydrates into glucose more quickly than low-glycemic foods, which are digested more slowly.

(Video) How To Boost Your Metabolism And Burn More Fat | 3 Simple Tips

A study has proven that foods with a low glycemic index are good for weight loss and for controlling glucose and insulin metabolism. The participants followed three different types of diets for 6 months: a low-carbohydrate and high-glycemic diet, a low-carbohydrate and low-glycemic diet, and a low-fat and high-glycemic diet. The group on the low-glycemic diet lost the most weight and also had greater decreases in fasting insulin and higher insulin sensitivity than the other groups.

7 Low GI Snack Ideas

Even if you're good at preparing whole food meals, sometimes you might want to eat something because you don't have time to prepare a proper meal. It's easy to fall into the trap of eating a packaged sugary snack because of the convenience, but you can do ithealthy snackswhich are quick, easy and most importantly, don't spike your blood sugar.

Chop some veggies like baby carrots, broccoli, and celery and dip them in hummus or baba ghanoush. Snack on some unsalted cashews or almonds or any other nut you like. You can even make a sandwich with your favorite veggies and whole wheat bread. Keep a list of snacks you like so you always have them in your kitchen and have ideas when you don't know what to eat.

Foods high in satiety fight overeating

Hunger and satiety play a crucial role in thisweight loss.Eating less can help you lose some weight quickly, but eating less makes you hungrier and causes you to overeat and gain more weight. Postponing meals is not an effective or long-term solutionweight management. Eating that fills you up can successfully help you lose weight because when you satisfy your hunger, you don't overeat.

A study found that some foods can make you more full than other foods. For example, potatoes are a filling food because they keep you full longer than donuts, which are a low-saturation food. Participants in this study ate different types of foods, including pastries, snack foods, breakfast cereals, high-protein and high-carbohydrate foods, and fruit, and rated their feelings of fullness from extremely hungry to extremely full. Pastries were the least satisfying food in terms of satiety, while fruit had the highest satiety score.

6 Filling Foods

That's good news, because fruit is an easy snack and suitable for any time of the day. They are also versatile and you can eat them in many ways, including inSmoothies, fruit salads and Evenice cream. Fruit is also one of the highest fiber foods, so that's an added bonus. Other ingredients with a high satiety index include potatoes, eggs, beans and lentils, and plain popcorn.

(Video) 15 Ways to Lose More Weight While Sleeping

Low calorie whole foods

Researchers studied more than 200 obese participants who were enrolled in a year-long weight loss program. The participants ate a low-calorie diet for 12 weeks and then attempted to maintain their weight for 40 weeks. By the end of the year, participants not only lost weight, but improved their glucose metabolism, triglycerides, and cholesterol levels.

caloriesare not the only factor that decides about weight loss and weight management, but they should be considered. If you eat high-calorie foods and don't exercise every day, it's possible that you'll gain weight, even if you eat a healthy, nutritious diet. You don't have to starve to lose weight; The trick is to eliminate processed and refined foods from your diet and eat a variety of low-calorie, whole foods. Plants are typically low-calorie foods, allowing you to eat fewer calories while feeling full.

11 low calorie snack ideas

Opt for low-calorie fruits and vegetables that are high in water and fiber, such as kale, cucumber, watermelon, and grapefruit. Add beans and lentils to your stews as they are a great source of protein and are filling. Have oatmeal for breakfast and plain popcorn for a snack because it's so low in calories that you can eat it until you're full. Use apple cider vinegar, lemon juice, or hot sauce as a condiment or as a salad dressing to flavor your food without the added calories.

Fat burning foods with unique properties

Pine oil suppresses appetite

Some foods are reported to have properties that can suppress your appetite. Pine oil, which is made from pine nuts, is said to be an appetite suppressant. In one study, a Korean pine nut oil product was tested to see if pine nut oil could actually suppress appetite. The researchers recruited 42 overweight women and gave one group pine oil and another group olive oil 30 minutes before both groups had a buffet lunch where they ate anything and as much as they wanted.

The study concluded that pine nut oil suppressed appetite by 9% because the women in the pine oil group ate less food than the olive oil group. The explanation could be that pine oil increases the release of cholecystokinin, a hormone responsible for digesting fat and protein, and glucagon-likepeptide-1, another digestive hormone that increases and promotes insulin sensitivityslower digestion.

You can use pine oil in cooking, but you can also just eat pine nuts, add them to your salad, and even add them to recipes like this amazing vegetable casserole.

(Video) The 10 Top Foods that GUARANTEE You'll Lose Belly Fat Fast

Spicy spices stimulate fat metabolism

A study conducted on rats found that capsaicin, a substance you can find in hot red peppers, has the potential to lower triglyceride levels. The study reported that feeding rats capsaicin lowered their triglycerides, and as the amount of capsaicin increased, triglyceride levels decreased.

Triglycerides are found in fat cells and their job is to absorb fatty acids and store them as body fat. If the bodyneeds energy, hormones force triglycerides to release these fatty acids, which travel to your organs and tissues. Triglycerides are important to your health because they help you metabolize fat, but in large numbers they can cause metabolic syndrome and even heart disease.

It's easy to eat capsaicin by adding spices like paprika and chilli powder to your recipes.

Coffee helps reduce fat

Coffeehas two compounds that help reduce fat: chlorogenic acid and caffeic acid. One study showed that both compounds improved weight loss in obese rats. The animals were fed a high-fat diet and received chlorogenic acid, caffeic acid, or nothing. Both compounds reduced body weight and abdominal fat and lowered insulin, triglyceride and cholesterol levels, particularly in the liver and heart.

Coffee can do more than just keep you awake, so try making a fat-burning homemade coffee creamer with anti-inflammatory turmeric and calming lavender.

Green tea burns belly fat

Green tea is rich in catechins, which are a natural antioxidant. Researchers recruited 240 men and women with abdominal fat and instructed them to drink green tea daily for 12 weeks and follow their usual diet and physical activity during those weeks. One group drank green tea with 583 mg of catechins, while the other group's tea contained 98 mg of catechins.

(Video) 5 Ways Train Your Body to Burn Fat (Build Metabolic Flexibility)

The group that consumed more catechins experienced greater weight loss and fat reduction in the waist, abdomen, and hips compared to the other group. The first group also had a declineblood pressureAndLDL cholesterol.

You can drink green tea every day and make it even betterMatcha green tea, which is powdered green tea leaves. A cup of green matcha tea is equivalent to 10 cups of green tea! You can even make green tea desserts like these delicious mini green tea cheesecakes.

Apple cider vinegar breaks down fatty acids

Acetic acid is found in vinegar and is often used as a medicine to treat various conditions. One study found that acetic acid is also beneficial for weight loss. Mice were fed a high-fat diet and given either water or acetic acid for 6 weeks. The researchers discovered that without changing the high-fat diet, acetic acid prevented fat from accumulating in the body and particularly in the liver. This happened because acetic acid increased the proteins that break down fatty acid molecules.

It's very easy to reap the benefits of apple cider vinegar by drinking a tablespoon daily. If you think the flavor is too strong, you can mask it by adding it to tea and salad, or by making vinaigrette and other recipes like this filling zucchini bread. You can even make your own apple cider vinegar.

Blueberries improve insulin sensitivity

Low insulin sensitivity means your body has trouble metabolizing glucose, so it has to produce more insulin to regulate your blood sugar levels. Excess insulin can cause many health problems, including damage to blood vessels and the heart, and obesity.

A study showed that blueberries contain compounds that may increase your sensitivity to insulin. Participants had two smoothies every day for 6 weeks. One group had a blueberry smoothie and another group had a smoothie without blueberries but with the same nutritional value. At the end of the study, participants in the blueberry smoothie group had better insulin sensitivity than the other group.

(Video) Drink this to Burn Belly Fat and Lose Weight While You Sleep

Blueberries are very versatile, so eat them as a snack, add them to yogurt or a fruit smoothie, make classic blueberry muffins, and bake cheesecake. You can also make blueberry syrup to replace natural and artificial sweeteners.

Eating is one of the most important aspects of your daily life, but knowing what is best for your physical health can be difficult. That's why it's important to know the factors that will help you eat a healthy, nutritious diet and lead to successful weight loss.


  • 7 fitness tips that will burn inches off your waist
  • Lose Weight: The 10 Best Ways To Boost Your Metabolism Instantly
  • 3 ways to boost your metabolism naturally
  • The Real Reasons You Can't Lose Lower Back Fat (And How to Trim Your Waist)


What foods help slim your waist? ›

Eating a healthy, varied diet that is high in fruits and vegetables — including soluble fiber, vitamin D, and probiotics — is the best plan for losing weight from your waistline. Avoiding refined carbohydrates, sugar, and processed foods whenever possible will help you cut calories and get rid of fat more quickly.

How do I lose waist fat ASAP? ›

Here's how to whittle down where it matters most.
  1. Try curbing carbs instead of fats. ...
  2. Think eating plan, not diet. ...
  3. Keep moving. ...
  4. Lift weights. ...
  5. Become a label reader. ...
  6. Move away from processed foods. ...
  7. Focus on the way your clothes fit more than reading a scale. ...
  8. Hang out with health-focused friends.

What foods increase metabolism and burn fat? ›

12 Metabolism-Boosting Foods to Aid Weight Loss (Infographic)
  • Fish & Shellfish. Metabolism-Boosting Powers: Fish (salmon, tuna, sardines and mackerel) are rich in omega-3 fatty acids and protein. ...
  • Legumes (Also known as beans) ...
  • Chili Peppers. ...
  • Lean Meats. ...
  • Low-Fat Milk. ...
  • Broccoli. ...
  • Lentils. ...
  • Oatmeal.
Aug 22, 2021

What foods cause waistline? ›

These are the most common culprits that you'll want to limit or avoid altogether.
  • Fruit Juice. It's made of fruit, so it's got to be good for you, right? ...
  • Soda. Diet or not, sweetened carbonated drinks are not good for you or your waistline. ...
  • Refined Carbs. ...
  • Alcohol. ...
  • Unhealthy Fats.
Oct 6, 2016

How can I trim my waist in 2 weeks? ›

22 effective ways to lose 2 inches of belly fat in 2 weeks
  1. Include tart cherries in your diet. ...
  2. Increase calcium intake. ...
  3. Include more vegetables in your diet to lose weight fast. ...
  4. Add some acidic foods to your meals. ...
  5. Include more grains in your diet. ...
  6. Consume more fish. ...
  7. Add more garlic to your food.
Mar 28, 2018

What melts fat the fastest? ›

The 14 Best Ways to Burn Fat Fast
  7. FILL UP ON FIBER. ...

What food melts away fat? ›

Fat-Fighting Foods
  • Greek Yogurt. 1/26. Greek yogurt has almost twice as much protein as other yogurts. ...
  • Quinoa. 2/26. Quinoa (pronounced keen-wa) is a nutritional all-star that belongs in your weight loss plan. ...
  • Cinnamon. 3/26. ...
  • Hot Peppers. 4/26. ...
  • Green Tea. 5/26. ...
  • Grapefruit. 6/26. ...
  • Watermelon. 7/26. ...
  • Pears and Apples. 8/26.
Feb 22, 2022

What is the number 1 fat burning vegetable? ›

1. Spinach And Other Leafy Greens. Spinach and other leafy green vegetables like kale, lettuce, etc. are great for burning belly fat and are very nutritious as well.

What are the 5 metabolic super foods? ›

Best 10 foods to boost metabolism
  • Eggs.
  • Flaxseeds.
  • Lentils.
  • Chili peppers.
  • Ginger.
  • Green tea.
  • Coffee.
  • Brazil nuts.

What foods restart your metabolism? ›

Here are 12 foods that may rev up your metabolism.
  • Protein-rich foods. Protein-rich foods — such as meat, fish, eggs, dairy, legumes, nuts, and seeds — could help increase your metabolism for a few hours. ...
  • Mineral-rich foods. ...
  • Chili peppers. ...
  • Coffee. ...
  • Tea. ...
  • Beans and legumes. ...
  • Ginger. ...
  • Cacao.

What triggers fat burning? ›

We've all heard the term 'fat-burning', but how does it really happen in the body? Fat cells in the body release a hormone that signals to the brain that there is enough energy stored. This triggers your body to burn energy stored as fat.

What causes a thick waistline? ›

Causes include poor diet, lack of exercise, and short or low-quality sleep. A healthy diet and active lifestyle can help people lose excess belly fat and lower the risk of problems associated with it.

What causes a large waist? ›

Causes of a High Waist Circumference

A larger waist circumference is often caused by intra-abdominal visceral fat. Visceral fat is fat that develops between and around internal organs. This type of fat differs from "regular" fat that sits just beneath the skin and can be pinched.

How long does it take to shrink your waist? ›

Remember, the CDC recommends pacing yourself at 1 to 2 pounds of overall weight loss per week. So, it could take 1 to 2 months before you notice your waistline shrinking.

How long does it take to get a skinny waist? ›

Losing belly fat and getting a flat stomach is done through achieving a caloric deficit by eating less, exercising more, and doing that for at least 6-12 weeks. The more stubborn your belly fat is, the more strict and consistent you need to be with your diet and exercises regimen throughout that period.

How many days will it take to reduce waist size? ›

So if you lose 1lb (0.45kg) a week you could hope to reduce your waistline by an inch after four weeks. Dieticians advise that if you eat 500 calories less than your daily requirement you will lose about 1lb every seven days (expect some variation from person to person).

What foods cause belly pooch? ›

Fatty foods, such as butter, cheese, and fatty meats, are the biggest cause of belly fat.


1. How I "fixed" my metabolism: eat ANYTHING I want and have abs
2. How To Boost Your Metabolism The Right Way! (FAT LOSS!)| Mind Pump TV
(Mind Pump TV)
3. 15 Best Foods For Men That Burn Body Fat FAST!
4. Super Metabolism : Binaural Beats Weight Loss ✔Fat Burning Frequency ✔Lose Weight While You Sleep
(Good Vibes - Binaural Beats)
5. Do This Every Morning To Lose Weight | growwithjo
6. How to Control Your Metabolism by Thyroid & Growth Hormone | Huberman Lab Podcast #17
(Andrew Huberman)
Top Articles
Latest Posts
Article information

Author: Terence Hammes MD

Last Updated: 02/07/2023

Views: 5644

Rating: 4.9 / 5 (69 voted)

Reviews: 84% of readers found this page helpful

Author information

Name: Terence Hammes MD

Birthday: 1992-04-11

Address: Suite 408 9446 Mercy Mews, West Roxie, CT 04904

Phone: +50312511349175

Job: Product Consulting Liaison

Hobby: Jogging, Motor sports, Nordic skating, Jigsaw puzzles, Bird watching, Nordic skating, Sculpting

Introduction: My name is Terence Hammes MD, I am a inexpensive, energetic, jolly, faithful, cheerful, proud, rich person who loves writing and wants to share my knowledge and understanding with you.