Fat Burning Foods

Sweet potato

sweet potatoSweet potatoes are the best food source of antioxidant beta-carotene, a compound that fights oxidative stress and inflammation linked to increased fat storage. Kale and carrots are also good sources of beta-carotene.



“It used to be thought that you should avoid eggs due to their high cholesterol content, “However research now indicates that eating one or two eggs a day will not raise your cholesterol at all. On the plus side, eggs have the highest biological value of protein than any food. This means that eggs support your body's need for protein, helping you to build muscle that in turn helps you burn fat. Eggs are also high in vitamin B12, a nutrient essential for breaking down fat in your body.”

Oily fish



“Salmon and other so-called fatty fish contain high levels of omega-3 fatty acids, which are natural fat-burners, “Omega-3 fatty acids reduce fat mass in your

 body. Besides salmon, other fish high in omega-3 include mackerel, tuna and herring.”


Grapefruit has long been thought to promote weight loss. A study found that molecules in the fruit seem to speed up grapefruitmetabolism and reduce appetite. Grapefruit reduces insulin levels, ultimately promoting weight loss

Oats (unsweetened, unflavoured) 

“Oatmeal is another fantastic source of fibre, helping you to feel full longer,“Oatmeal not only fills you up and helps you burn fat, it also helps remove cholesterol from your system. It’s one of the best breakfasts on the fat-burning foods list.”

Olive oil

“Olive oil helps you lose fat because the high level of monounsaturated fats it contains burn fat and control food cravings,” Cook with it and use it on salads.”

Peanut butter (all-natural, sugar-free)

“Probably the most surprising of the fat-burning foods, peanut butter can help you lose weight, Eat it in moderation and buy only natural peanut butter that doesn't have added sugar. Peanut butter is high in healthy monounsaturated fats that help muscles grow and burn fat. Limit yourself to three tablespoons or less a day.”

Almonds and other nuts

“Nuts, and almonds in particular, help suppress your appetite, Eating two ounces of almonds (about 24 nuts) is enough to decrease your appetite. Choose natural, not salted or flavoured, nuts. Instead of just eating them whole, you can add chopped nuts to salads, plain peanut butter, cereal or yoghurt.”

Whole grains

“The fibre in wholegrain breads and cereals helps keep your insulin levels low This prevents your body from storing fat. Stop using white bread products that have all the fibre and nutrients removed. For fat loss, stick with wholegrain or whole-wheat only. Brown rice is also high in fibre.” Your body burns twice as many calories breaking down fibre-rich whole foods than processed foods


“Many fruits are high in fructose, a natural sugar, which may slow down weight loss,“However, there are several fruits that, like some vegetables, require more calories to digest than they contain, so they are foods that burn fat. These include apples, apricots, peaches and pears.”

Coconut oil

Coconut oil contains medium-chain triglycerides (MCTs), the fat which your body prefers to use for energy, making it less likely to be stored as fat. A study showed greater fat loss over a 16-week period when MCTs were consumed instead of olive oil. Olive oil contains other important nutrients but try switching to coconut oil for the occasional salad or stir fry

Raspberries and other berries

“The fibre and pectin found in berries helps you feel full longer, so you lose fat by decreasing the total amount of calories you would eat otherwise,“Berries do contain a lot of natural sugar so limit your consumption to a handful daily.” Be wary of claims made for raspberry ketone, however. These naturally occurring compounds found in raspberries and other fruits are usually chemically extracted and there is no clinical evidence that they aid weight loss in humans

Green tea

green tea

“Green tea contains chemicals called catechins that help you burn fat,“They not only increase your metabolism so you burn more calories (even when sitting still), they also increase the rate at which your liver burns fat. The recommended amount of green tea for good fat-burning effect is four to six cups per day.”


Some studies suggest that vinegar (especially apple cider vinegar) activates enzymes in your body that break down fat. However, evidence is skimpy. Proponents of the vinegar diet claim that apple cider vinegar boosts metabolism. Other studies have shown that apple cider vinegar helps balance blood sugar levels by lowering the glycaemic index of a meal. This may aid weight loss by preventing blood sugar spikes. Finally, vinegar’s anti-fungal properties can help fight candida, a condition that may lead to cravings for carbohydrates and sugar and therefore to weight gain


“Caffeine speeds up your metabolism, “Just be certain to skip the heavy cream and sugar or you’ll negate all the benefits of the caffeine. No cappuccinos or lattes!”

Chillies and hot peppers

Chilli peppers contain capsaicin, a compound that heats up your body, burning calories in the process. Chillies contain capsaicin whether fresh, dried, cooked or raw, so get cooking that super-hot curry

Brussels sprouts

Vegetables including brussels sprouts, broccoli, broccoli sprouts, cauliflower, kale, savoy cabbage and red cabbage contain phytonutrient sulforaphane, a compound that stimulates fat-burning enzymes


Oysters are the best dietary source of zinc, a mineral that can decrease the appetite. Plus, they are extremely low in terms of calories.


Garlic is a powerful antioxidant, working to decrease your levels of cortisol, a stress hormone that causes your body to store calories as belly fat.

Red wine

It’s good news that resveratrol, an antioxidant found in grape skins, inhibits the production of fat cells. However, if you need an excuse to drink wine rather than eating grapes, calcium pyruvate – found in red wine – also helps fat cells burn more energy


Did you know that you can increase body's metabolism by 30% simply by drinking a big glass of water? Dehydration can also make you feel hungry, so keep downing that water!