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Fat Burning Foods That Shed Pounds

Updated on January 8, 2015

There are many foods that help burn fat. Foods rich in protein and fiber contents are especially beneficial in weight loss. Our bodies require more energy to digest protein as compared to fat. When you eat more protein rich foods, you require more energy to digest them. This results in burning your body fat. This is the reason certain food items are called fat burning foods.

Fat burning foods have an increased metabolism boosting impact when eaten. They speed up the rate at which your body burns calories and stored body fat. Eating these foods alone will help shed pounds but when this diet and physical exercise is combined then one can lose weight even faster.

In this reading material you will find common every day foods that most people enjoy. Most in which are fruit and vegetables but surprisingly some foods items that are not in those categories. Read this hub to find the top fat burning foods that will help you shed pounds fast!


Salmon is probably one of the best meats for you overall. It is loaded with protein and omega-3 amino fatty acids that boost your metabolism and helps burn more fat. These fatty acids also have a very positive effect on cardiovascular health and helps by protecting you against heart disease.


Turkey is another great meat for burning fat. Turkey is packed with protein for higher caloric burn and is also naturally lower in fat compared to chicken. Just make sure you buy turkey in its most natural form. During the Thanksgiving holiday, many turkeys are injected with butter or other fatty substances.


Beef is a very popular meat around the world due to its flavorful taste and wide availability. Lean beef especially is a great fat burning food as it has a reduced amount of saturated fat compared to other beef yet is still loaded with protein. It also contains iron which is vital for the creation of hemoglobin in your red blood cells.

Green tea

Green tea has been enjoyed by the Japanese for centuries and has been spreading in popularity the past several years. Green tea is a great fat burning beverage due mainly to the EGCG contained within it which stimulates your brain and nervous system resulting in higher caloric burn. Green tea also has powerful antioxidants and studies have shown it to even reduce the risk of some cancers. It has also been known to help lower overall cholesterol levels and improve the ratio of good cholesterol (HDL) to bad cholesterol (LDL).

Skim Milk

Skim milk contains large amounts of calcium that helps to increase your metabolism and burn calories. There have been many studies which show that people who drink moderate amounts of milk or low-fat dairy products daily, have less body fat ratios than those who don’t. Skim milk is best but if you find it too watery, 1% milk is a good alternative.

Chili Peppers

are not only great for spicing up your meals, but they are also a fat burning food. Not only are they low in saturated fat but chili peppers contain an element called capsaicin which has a thermic effect on your body and speeds up your metabolism. They are a natural anti-inflammatory and are also a great source of vitamin C, B6, K, Potassium and especially vitamin A accounting for over 150% of your required daily value per serving. Consuming a few hot chili’s should give you a decent thermogenic effect but try not to don’t overdo it because too many of these can be hard on your stomach.


Spinach which is a well known cleansing leafy green vegetable is loaded with vitamins and nutrients yet is a mere 8 calories per serving. A single serving of spinach contains over 60% of your daily value (DV) requirement for vitamin A and 200% of required Vitamin K. Spinach is also full of antioxidants that reduces the risk of heart disease, stroke, and a number of cancers.


Edamame are great fat burning snack foods. They are essentially soy beans which have been lightly boiled and salted. In some cases the salt is optional. This snack, originally from Japan, are an excellent source of protein, vitamin C, iron, and calcium! They also contain 0g of saturated fats so eat them guilt free.


Broccoli is one of those super foods that you can never really eat enough of. It is literally packed with nutrients including calcium, vitamin A, vitamin C, folic acid, and fiber. The calcium, vitamin C and fiber all contribute to burning fat and increasing your metabolism. On top of that, broccoli is full of antioxidants that provide a multitude of health benefits including decreasing the risk of heart disease and certain cancers.


Oats are a great way to fill you up as they’re loaded with soluble fiber, which helps reduce cholesterol and lowers the risk of heart disease. They are also a very good source of selenium which boosts your energy and immune system by producing antibodies. I can’t think of a healthier meal or snack. Just make sure you eat the pure stuff, not the flavored variety packs that are loaded with sugar.

Olive oil

Replace your fatty oil with olive oil. Olive oil is almost free from the “bad fats” (saturated fats) and contains a considerable amount of unsaturated fats. These unsaturated fats will not only suppress your appetite but also fight cholesterol. In short, olive oil will keep your cholesterol levels down.


Berries are very good for weight loss. There are several types of berries: blackberries, blueberries, strawberries, etc. All of them will help you with weight loss in one way, or another. Strawberries are considered the best among the berries. Not only are they tasty, but they help suppress your appetite.


Tofu is not a favorite for many people but this food is a very good source of protein, specifically soy protein. This high protein vegetable makes the list of fat burning foods not only for it’s protein but the health benefits as well. This is a great addition to any meal plan but is especially great for vegetarians. Tofu is often used in soups and stews as a meat substitute.

High Fiber Foods

Foods high in fiber aid in eliminating waste from your body which helps minimize food as being stored as fat. When selecting your high fiber foods choose foods with whole grains. Whole grain breads and cereals are a great source of fiber. Try having a bowl of whole grain cereal with skim milk to combine two fat burning foods into one meal.

Dairy Products

The calcium and protein in low fat or fat free dairy products promotes weight loss and helps to maintain muscle mass. By maintaining muscle mass you are burning more fat and calories because muscles are more metabolically demanding. Low fat or skim milk, yogurts and cheeses are great sources of calcium. Not only are these foods that burn fat but they help strengthen bones as well.

Vitamin C

Vitamin C is the secret to burning fat in citrus fruits. Vitamin C reduces fat’s effectiveness and can dilute the fat so that it exits the body. Good sources of vitamin C citrus fruits include grapefruits, oranges, limes and lemons just to name a few.


Some vegetables contain more calories than others, in particular be cautious with potatoes, sweet potatoes or yams. With vegetables try to think green or fibrous because these contain less calories, are hard to digest and are bursting with essential vitamins and minerals. If you do eat potatoes keep their skins on as in jacket potatoes because the skins contain insoluble fiber. Broccoli, spinach, sprouts, green beans, peas, cauliflower, cabbage and carrots are all excellent sources of vitamins and minerals yet extremely low in calories.

Another advantage with vegetables is they do not contain any fat and their carbohydrate levels are low.

Steaming is the best way to cook your vegetables, next is boiling them or you can stir fry them with healthy oils such as olive oil, rice bran oil, sunflower oil, or sesame oil.


Nuts are an excellent source of high quality protein and you can add them to salads, breakfast cereals or eaten on their own as snacks. Nuts are naturally high in essential fatty acids so although you shouldn’t eat large quantities in one sitting they do deliver healthy fats that your body needs for building a strong cell structure. Almonds are particularly high in vitamin E. You can also eat walnuts, cashews or pecans.

Whole Grains

Whole grains and oatmeal contain fat-absorbing insoluble fiber, which not only keeps you feeling full and bursting with energy but they also increase your metabolism by burning fat and calories. A really great breakfast food is Bran cereal which is a good example of a simple breakfast you can have that is rich in insoluble fiber. Insoluble fiber does not add to the build up of fat in your body, instead it assists in the process of reducing your stored fat.


Ginger is a vasodilator that opens up arteries and improves blood flow providing a major boost to metabolism. People that eat ginger may lose as much as twenty percent more fat than their peers.


While the grapefruit diet has gotten a bad rap, in truth grapefruit is a fat burning food because the citrus in it helps to improve insulin levels and lessens hunger. Grapefruit is low in calories and satisfies hunger and is a great addition to daily meal plan. Researchers have found that participants who ate half a grapefruit with each meal in a 12-week period lost an average of 3.6 pounds. Studies indicated that unique chemical properties in this fat burning food reduces insulin levels and aids fat burning and weight loss. *NOTE - Some medications have adverse effects to grapefruit, check with your doctor.


Soup is one of the best fat burning foods as well as a great aid to weight loss and hunger. According to a Penn State University study, soup is a super appetite suppressant because it's made up of a hunger-satisfying combination of liquids and solids. In the study, women chose one of three 270-calorie snacks before lunch. Women who had chicken and rice soup as a snack consumed an average of 100 fewer calories than those in the study who opted for a chicken and rice casserole or the casserole and a glass of water.

Apples and Pears

According to researchers from the State University of Rio de Janeiro, overweight women who ate the equivalent of three small apples or pears a day lost more weight on a low-calorie diet than those women who didn't add fruit to their diet. Fruit serves as a fat burning food because it allows for lower calorie intake overall by satisfying hunger and making you eat less. The next time that you are hungry eat an apple or a pear and see if you still feel hungry.


Even though they are often thought of as a fatty food, avocados are all healthy fats. Not only is this fruit super-high in mono-unsaturated fat, but is also full of vitamins, minerals, micro-nutrients, and antioxidants.

Guacamole (mashed avocados with garlic, onion, tomato, pepper, etc) is one of the most delicious toppings ever created, and you will be surprised to know that it is one of the healthiest toppings you can use on certain foods. You can eat it on sliced avocados or on sandwiches, burgers, scrambled eggs or omelets, in salads, or as a side to just about any meal.

The quality dose of healthy fats and other nutrition you get from avocados helps your body to maintain proper levels of hormones that help with fat loss and muscle building. Also, since avocados are an extremely satiating food, eating them helps to reduce your appetite in the hours after your meal.

Peanut butter - All-natural, sugar-free

This is probably one of the most surprising fat burning foods, but believe it or not, peanut butter can help you lose weight. Eat it in moderation and only natural peanut butter that doesn't have added sugar. Peanut butter is high in healthy monosaturated fats that help muscles grow and burn fat. Limit yourself to three tablespoons or less a day.


Studies have shown that vinegar activates enzymes in your body that break down fat. People that use vinegar and oil salad dressing will be glad to know this. So the next time you think about eating your favorite salad or wrap think about what kind of salad dressing you use and avoid those high calorie salad dressings like French and Thousand Island. Distilled white vinegar and red-wine vinegar are good choices in vinegar but other varieties should have the same effect.

Dairy Products

Plain yogurt and milk can be one of your daily meals, because they give you calcium, protein and carbs in good proportion. Calcium gives strength to your bones and it is proven that it is necessary ingredient in every diet. People who take in the amount calcium needed in a daily diet lose more weight than people who don’t.

Should I do low fat or no fat? Natural milk and yoghurt have about 3% of fat. Natural food is better than processed. Normal fat yoghurt and milk will not hurt your diet if you eat not more than a pound (500 grams) per day. For example 500 grams yoghurt with 3% fat is total 15 grams fat – this can’t make you fat.

Amazingly there are many foods that aid in weight loss. Some of the foods that were mentioned in this book you may already eat and some you can incorporate into your diet. By eating more of these foods in our daily diet combined, along with exercise, and consistency one will notice tremendous changes in their weight. No weight loss program works overnight but if you stick with the foods listed you will surely shed the desired pounds in time.


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