Your overall diet and activity levels are most important for fat burning, but certain foods have been shown to support fat loss.
Fat-burning foods and drinks include green tea, whey protein, berries, and nuts. Exercise and dietary changes can help you burn body fat, which helps with weight loss and maintenance.
Green tea contains caffeine and polyphenol antioxidants, which may support fat burning. It blocks an enzyme that breaks down norepinephrine, which increases fat oxidation (breakdown of fat).
In a small study of 13 women, those who consumed 3 grams of matcha one day before and 1 gram two hours before a 30-minute brisk walk had increased fat oxidation.
Blueberries are rich in anthocyanins, or plant pigments that boost fat oxidation during rest and exercise. Anthocyanin-rich fruits may block fat absorption, increase thermogenesis, and reduce food intake. Thermogenesis is the process by which your body burns calories to create heat.
In a small study of 11 men, those who ate 25 grams of freeze-dried wild blueberries daily for two weeks saw a 31% increase in fat oxidation during cycling.
Like blueberries, blackberries are rich in anthocyanins. In a small study of 27 men who were overweight or had obesity, those who ate 600 grams of blackberries daily for seven days had increased fat oxidation.
They also had improved insulin sensitivity, which can support weight loss and help regulate blood sugar.
Medium-chain triglycerides (MCTs) have higher oxidation rates than other fats and may increase fat breakdown in muscle, liver, and fat tissue. MCTs have also been shown to boost metabolism.
In a small study of 30 overweight adults, consuming 2 grams of MCTs daily significantly increased fat oxidation during low-intensity exercise.
Cinnamon contains cinnamaldehyde, a compound that may increase the total calories you burn daily and thermogenesis.
Taking 2 grams of cinnamon or more a day for at least 12 weeks has been shown to reduce fat mass and waist circumference.
Diets high in spicy foods like chili peppers have been linked to lower obesity rates. Chili peppers are rich in compounds called capsaicin, which is responsible for their spicy taste.
Capsaicin has been shown to boost fat oxidation and increase feelings of fullness and thermogenesis.
Diet-induced thermogenesis (DIT) is the energy your body uses to digest and process food. It accounts for 10–15% of the total calories you burn daily.
Whey protein has a higher DIT than other protein types like casein. It also improves feelings of fullness, which can help you eat fewer calories.
Ginger may enhance thermogenesis, reduce hunger levels, and increase fat breakdown. Ginger supplements may reduce body weight and measurements, such as waist-to-hip ratio, in people who are overweight or have obesity.
A decrease in your waist-to-hip ratio indicates a decrease in abdominal fat. Lower abdominal fat can protect against conditions like diabetes and heart disease.
Curcumin, the main active component of turmeric, may increase fat burning. It activates certain enzymes that stimulate fat oxidation and lower fat build-up.
High-dose supplementation with curcumin and turmeric may enhance weight loss and reduce waist circumference.
Eating nuts may support fat oxidation and increase feelings of fullness. One study found that following a nut-rich diet for two months increased basal metabolic rate (BMR) by 100 calories. BMR is the number of calories you burn at rest.
Nuts may also increase fat burning through their effect on the DIT. One study found that DIT increased by 28% five hours after a walnut-rich meal.
Yerba mate is a drink made from the leaves of the yerba maté tree. It is high in antioxidants like polyphenols and flavonoids that may increase fat burning.
In a small study of 12 women, those who consumed 2 grams of yerba mate had higher fat oxidation during exercise and reduced hunger.
Cocoa products contain polyphenols that increase energy expenditure, thermogenesis, and fat oxidation.
Consuming 30 grams or more of dark chocolate daily for at least four weeks has been shown to reduce body weight and body mass index (BMI).
The caffeine in coffee increases fat oxidation at rest and during low- to moderate-intensity exercise. Caffeine boosts fat oxidation by acting on the nervous system.
Caffeine has been shown to lower calorie intake, increase weight loss, and support successful weight maintenance.
No one food can make you lose body fat. Focus on dietary and lifestyle changes that promote slow and consistent weight loss, such as:
- Increase your energy expenditure: More physical activity can help you lose body fat. Increase the number of steps you take every day or incorporate a few exercise sessions per week.
- Reduce your calorie intake: A calorie deficit is necessary for fat loss. High-protein, low-carbohydrate, and high-fiber diets are particularly effective for weight loss.
- Talk to a healthcare provider: A registered dietitian nutritionist can help develop a weight loss plan for your specific health needs.
Green tea, whey protein, berries, and nuts are some of the best fat-burning foods and drinks. It is most important to focus on your diet and lifestyle as a whole.
Try adding these foods and drinks to a well-balanced diet while increasing activity and reducing calorie intake to support weight loss.
