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Fat Burning Foods Explained

Updated on December 27, 2011

Have you ever heard of fat burning foods and wondered, how can our only source of energy (food)lead to burning of an energy storage form, (fat)?. In fact, research has shown that There are fat burning foods

Classification of Fat Burning Foods

The limiting factor of losing or gaining weight is calorie balance, if we take calories more than we consume we will store them as fat, and if we consume less calories than we consume, we lose this fat. To cut calorie intake, we may think of eating foods that:

- Fill the stomach or induce feeling of fullness

- Increase satiety

- Of negative calorie balance (consume more than they supply)

- Control Insulin secretion and glucose metabolism ( Low GI foods)

- Dairy foods (high in Calcium?)

Foods that Induce Feeling of Fullness


Calorie-containing liquids generally are less filling than solid foods, but soups are the exception, says researcher Richard Mattes from Purdue University. In Mattes' study, participants were fed 300-calorie servings of various soups before eating their lunches (they could eat as much lunch as they wanted).

Mattes found that the study participants tended to take in fewer total daily calories on days when they had the soup, suggesting that eating low-calorie soups (the broth- and tomato-based ones) before meals may reduce hunger and increase feelings of fullness.

Kathleen Zelman, MPH, RD, director of nutrition for WebMD, agrees that lower-calorie soups (that is, tomato- and broth-based varieties) are highly satisfying. "If you have soup before a meal, it helps control hunger and you eat less," she says.

Foods that Increase Satiety (Protein)

Accorcing to AmJ Clin Nutr.: " Potential beneficial outcomes associated with protein ingestion include the following:

1) increased satiety--protein generally increases satiety to a greater extent than carbohydrate or fat and may facilitate a reduction in energy consumption under ad libitum dietary conditions;

2) increased thermogenesis--higher-protein diets are associated with increased thermogenesis, which also influences satiety and augments energy expenditure (in the longer term, increased thermogenesis contributes to the relatively low-energy efficiency of protein); and

3) maintenance or accretion of fat-free mass--in some individuals, a moderately higher protein diet may provide a stimulatory effect on muscle protein anabolism, favoring the retention of lean muscle mass while improving metabolic profile.

Nevertheless, any potential benefits associated with a moderately elevated protein intake must be evaluated in the light of customary dietary practices and individual variability."

Examples of foods that increase satiety are;

Pulses: Protein and fiber takes longer time and need more energy to digest.

Nuts is included because of their good content of protein and fiber. They can be used as a snacks.

Foods that Control Insulin Secretion

Foods with low glycemic index control insulin secretion, other foods have inherent capacity of lowering insulin secretion like, Fenugreek seeds, Cinnamon, Garlic, Onion, Bitter Melon, and Nigella Sativa oil (take care if you administer oral hypoglycemic drugs and consult your doctor).

There is a debate about the role of Glycemic index in weight loss, although there are popular commercial diets are based, at least in part on glycemic index like Nutrisystem, the Zone diet, and Sugar Busters. Does reducing glucose in the blood burn fat? I think so.

Foods with Negative Calorie Balance

Negative Calorie Foods consume more energy to be processed in the body, more than the energy they contain. Most diet plans recommend taking a lot of vegetables and fruits, and they come second to basic calorie supplying foods (rice, pasta, cereal, bread) in the food pyramid, with 5-6 servings/day. Attention should be paid to chilies since it is a thermogenic food, calories expenditure increases when eating them. Another food is Ginger since it dilates peripheral vessels, the warmth you feel is dissipated to the surroundings as heat, causing you to lose calories. They are rich sources of vitamins, minerals and enzymes that boost metabolism.

Dairy Foods (High Calcium Foods?)

Dairy foods were found clinically to reduce weight.

It is not known whether the effect of burning fat is due to high calcium content, or high protein content. Foods similar to dairy products like soy milk burn fat, but foods with high calcium content like Celery also burn fat.

Whatever the cause is you need to both calcium and protein, what better than dairy products to get them from?

Low calorie dairy products offer you a good diet food, especially yogurt.

Share Your Thoughts

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    • profile image


      7 years ago

      Really interesting post....thank you. I also found that drinking plenty of water is a good idea so that people stay hydrated. Many overweight people eat food as they think they are hungry but really they are thirsty.

      The easier the food is to eat the better as will take less energy. When people overeat they feel tired because the body needs so much energy to digest the food. If people want more energy to stay active and lose weight, its best to eat salads or soups or fruits. Red meat is the worst and hardest to digest. I also heard red meats makes people angry as affects the mood.

      Thanks for the post.


    • profile image


      8 years ago

      Fantastic hub, I have read everything and it is great!

      Have a great day!

      Ron from

    • profile image

      Foods Burning Fats 

      8 years ago

      I agree that fats burning foods truly exist. Thanks for the additional info.

    • profile image

      Micheal John 

      8 years ago

      Thank you for such useful information. My wife and I are going to start sprinkling these spices on of our foods. I’ll have to come back to check out other article

      God Bless,

      Micheal John

    • Glemoh101 profile image


      8 years ago

      Great hub, thanks and follow my hub ultimate fat burning foods list.

    • profile image


      9 years ago

      Great post! Lots of useful information about variety of foods. Thanks for sharing.


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