Sample Eat & Drink Food to Burn Your Fat

12 Things You Can Eat or Drink to Burn Your Fat

1. Wild salmon
As contradictory as it sounds, fish high in healthy fat can help you shed unwanted fat. “Wild salmon is an especially good protein choice because it contains Omega-3 fatty acids, which fight inflammation,” says Kate Martino, a physician assistant with a focus in nutrition and holistic medicine. “The fats also help keep you fuller longer, [while] eating enough protein each day helps support lean muscle mass, which increases your resting metabolism and burns more fat at rest.”

2. Avocados
Similarly, the "good" fat in avocados can also help you burn unhealthy fat. “They are full of heart-healthy fats and fiber, so they’ll keep you full and prevent cravings, [as well as] potassium, which prevents water retention and bloating,” says registered dietitian Amy Shapiro.

3. Eggs
“Eggs [offer the] perfect mix of protein and fats, providing long-lasting satiety while reducing cravings and drops in blood sugar levels that often lead to wayward snacking on sugary foods,” says nutritionist Jessica Cox. Culinary nutritionist Trudy Stone agrees, “Eggs are one of the best sources of fat-burning protein that will get your metabolism fired up. Diets high in protein have been shown to boost your metabolism, due to the thermic effect of food—the amount of calories your body burns to metabolize foods.”

4. Nuts and seeds
Also high in magnesium, raw nuts and seeds, such as almonds, pecans and pumpkin seeds, contain healthy fats that may reduce belly fat. “They are also a great source of inflammation-fighting, essential fatty acids, including Omega 3s and monounsaturated fats,” explains holistic health coach and Raw Generation co-founder Jessica Rosen. “These healthy fats also provide antioxidants, which both fight and repair the damage that inflammation causes.” Cox adds that you should reach for flaxseeds, in particular, because they are "high in fiber and rich in mucilage, a slimy, gum-like substance that expands when in contact with water, creating fullness and satiety."

5. Citrus fruits
Oranges are known for their immune-boosting Vitamin C—but have you considered the metabolic benefits of the low-calorie snack? “Citrus fruits alkalize the body, which is key to promoting fat loss and boosting overall health,” says Rosen. “High in soluble fiber, oranges help keep your gut bacteria healthy, reduce your appetite and help eliminate fat.” But they’re not the only ones to get the job done: “Grapefruit is just as delicious, and enzymes found in the fruit help your body break down sugar,” says clinical nutritionist Josh Axe. Priest agrees, “Grapefruit has an extremely positive impact on your metabolism and is high in phytochemicals, which help burn fat efficiently.”

6. Dark leafy greens
“Dark leafy greens, such as kale, collard greens, Swiss chard and spinach, are high in the anti-stress nutrient magnesium—stress has a direct connection to weight management—and add important fiber and nutrients for overall health, satiety and fat-burning capabilities,” says Rachel Fiske, a holistic nutrition consultant. Shapiro adds, “With lots of iron in these leaves to help carry oxygen throughout your body, you’ll be more efficient in your workouts and build muscle too. The more muscle you have, the more fat you burn at rest."

7. Spices
“Cayenne pepper is high in capsaicin, which has been proven to burn belly fat and boost the body’s ability to convert food to fuel,” says Priest. “Daily consumption of capsaicin speeds up abdominal fat loss.” Physician and internal medicine specialist John La Puma agrees, “Capsaicin, also tested as a medication for acute pain, raises your metabolic rate and your internal temperature.”

8. Coffee
“Once thought to be unhealthy, coffee in recent years has been proven to do everything from rev up your metabolism to reduce Alzheimer's symptoms,” insists Resnick. Sabrina Russo, registered dietitian and blogger behind My Three Seasons agrees, “The caffeine in coffee can significantly increase your metabolism, while the antioxidants may potentially reduce the risk for cancer of the uterus and liver.” Experts also agree that a cup of coffee before working out enhances calorie- and fat-burning benefits.

9. Green tea
“Green tea is truly one of the only natural fat-burning drinks available to the consumer,” insists Mike Clancy, trainer and certified nutrition lifestyle coach. “[It] has a strong antioxidant profile. The high amount of EGCG—epigallocatechin gallate—triggers enzymes that get fat cells to release their stored fat and increase the amount of fat used for energy.”

10. Coconut oil
Coconut oil is already a staple in our DIY beauty toolkit, and we’ll be keeping it even more handy now that we know it can also boost metabolism and reduce appetite when ingested. “It can help decrease both body weight and body fat while keeping your thyroid running smoothly,” assures Dr. Axe. The Nutrition Tea Founder Shana Minei Spence, MS, RDN, CDN, continues, “Coconut is an oil that falls under the medium chain triglyceride (MCT) category. MCTs can absorb more readily into our bodies without the use of energy, and they do not store in our bodies.”

11. Apple cider vinegar
Apple cider vinegar is another DIY-beauty darling that may also help curb your cravings. According to Axe, “Ingesting apple cider vinegar before a meal can also help you feel fuller with less food. Additionally, it works as a natural way to detox your body and balance your stomach’s pH.” SimplyProtein's Nutrition Communication Manager Jonathan Clinthorne (who has a PhD in nutrition) attests, “When vinegar is consumed before a meal, its acids can actually slow the digestion of carbs. This helps to keep your blood sugar from spiking, and blood sugar spikes are known to suppress fat burning. Other research suggests consuming vinegar can increase calcium absorption in the digestive tract and may improve markers of cardiovascular health.”

12. Berries
Another farmer’s market find is mixed berries. “ The high fiber content can provide satiety with less calories, which, in turn, can support a decrease in body fat and weight, according to Arivale coach and dietitian Stasi Kasianchuk. “Fiber is also important for blood sugar management, heart health and optimal gut function. These foods are also high in anti-inflammatory nutrients, which can support healthy skin and recovery from exercise.” Priest adds, “Berries are high in polyphenols, which can help you burn fat and, in some cases, even stop it from forming.”

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