Which foods help you lose weight?

How can children lose weight?

published on October 02, 2021

Not only are these fat-burning foods delicious, they're also scientifically proven to help you lose weight.

Eating and drinking affect our weight since they contain calories. Ideally, we should aim to consume a certain number of calories per day to ensure we stay healthy - 2,500 per day for men and 2,000 per day for women.

Many of us are always looking for ways to burn fat. We regularly strive to limit takeaways and treats to lose belly fat. You don't have to be on a diet to lose weight. There are also many foods that actively burn fat and calories.

However, always keep in mind that rapid weight loss can lead to health risks such as malnutrition and gallstones.

In this article, we examine some fat-burning foods that might help you lose weight in a healthy way. We also take a look at how best to include these foods in your diet.


A simple dinner of salmon will help you lose weight fast because of the high protein and omega-3 fatty acids found in this delicious lean fish.
Salmon is a fantastic source of high quality protein which is beneficial for weight and fat loss as the body has to work harder to digest it. In addition, salmon is a great source of omega-3 fatty acids, which have been shown to reduce inflammation and promote fat burning. Studies also show that fish oil supplementation can help reduce weight and the stress hormone cortisol, which is linked to fat storage.
In fact, a 2015 study on omega-3s found that these friendly fats helped "reduce belly fat." Another study showed that salmon was the most effective overall weight loss eater compared to cod and fish oil capsules.
There is more good news. Because a serving of salmon contains around two-thirds of the nutrient selenium - which your body needs for a healthy thyroid gland. This is especially important since your thyroid is key to an efficient metabolism.
Therefore, make sure that you eat salmon once a week. It's a fantastic food that helps you lose weight.

Greek yogurt is not only healthy and delicious. It is also scientifically proven to help burn body fat.
Greek yogurt can help burn fat when it's the full-fat variety. A full-fat Greek yogurt contains conjugated linoleic acid (CLA), which promotes fat burning. The included probiotics, found naturally in yogurt, support the good gut bacteria that are key to any weight loss program.
This is important because the more overweight a person is, the more imbalanced the bacteria in the gut are. And it's this imbalance that makes it harder to lose fat and lose weight overall.
As for the fat-burning properties of Greek yogurt, researchers in a Journal of Nutrition study reported that the amino acids, vitamin D, and calcium it contains accelerate fat burning. And this was also proven by a study by the University of Tennessee. Participants who reduced calories and ate just over 500g of yogurt daily lost an incredible 81% more belly fat than their peers.
Greek yogurt will also help you lose weight

It seems that dark chocolate is good for you, your body and your waistline.
According to nutritionists, dark chocolate reduces sugar cravings, leaves you feeling full and boosts your metabolism. Dark chocolate is packed with monounsaturated fats, which boost metabolism. And as a result, you burn calories faster.
If you choose dark chocolate, always make sure to check the ingredients. Unfortunately, many contain too much sugar and of course that doesn't help you lose weight.
Additionally, science has shown that indulging in late-night chocolate munchies could actually work in our favor. In a 2021 study, women who ate chocolate at night (compared to daytime) had better metabolism and lost some weight after two weeks. But also enjoy dark chocolate in moderation. It still contains a high calorie content.

Broccoli is known as one of the best fat burning foods for weight loss. Broccoli and its counterparts (like cauliflower and Brussels sprouts) are super high in fiber and nutrients that help your body burn fat.
Broccoli contains calcium, which studies have shown is responsible for both healthy joints and weight loss. A University of Tennessee study found that calcium actually controls how fat is processed and stored in the body. And the more calcium there is in a fat cell, the more fat that cell will burn. The food broccoli also contains the chemical sulforaphane, the key to fighting love handles. Not only does this chemical stimulate brown fat cells to speed up metabolism, but it also helps fight bloating after a particularly salty meal.
Steaming this green superfood is the best way to get the full fat burning effects. This is because steaming broccoli gives you the best chance of absorbing nutrients. In contrast, frying broccoli increases the extra calories when seasoned and brushed with olive oil.

Regularly munching on nuts has a number of nutritional benefits for our bodies. Nuts, especially almonds, are a great source of magnesium and healthy fats. These healthy fats also provide antioxidants that both fight and repair the damage caused by inflammation.
In fact, according to a US study, almonds are something of a fat-burning superfood. In overweight participants who ate almonds as part of a restricted-calorie diet, they lost 50 percent more fat overall and around their weight than the other test group. Nuts are also a good source of protein and therefore require the body to use more energy during the digestion process, which can boost metabolism and help burn more calories.
And that was certainly the case with a study by the European Journal of Nutrition, which found that those who included nuts in their diets had a lower risk of gaining weight or becoming obese. Although nuts are truly healthy, they are high in fats (although mostly healthy fats). Therefore, they must also be eaten in moderation for their benefits to be felt.

Drinking a cup of green tea can do wonders for your waistline. This herbal tea is known as one of the top fat burning foods for a reason. Green tea is known to be thermogenic, or a fat burner. It contains antioxidants called epigallocatechin gallate (EGCG) that speed up metabolism. Green tea also contains a small amount of caffeine. Research has found that caffeine speeds up metabolism and increases fat burning when consumed before exercise.
Furthermore, a German study found that the antioxidants in green tea promote fat loss. Then there's the University of Birmingham study that reports that men who took a green tea extract before a workout burned 17 percent more fat than those who didn't. So make sure to drink some of it regularly before a training session to get the maximum result.

Starting the day with savory eggs - as part of a high-protein breakfast - is great for losing weight.
A 2010 study gave one male group an egg breakfast and the other a bagel breakfast, which contained the same calories. And they found that those who ate eggs in the morning ate less the rest of the day. This is great news if you're making a conscious effort to control calories.
Another study using a similar egg vs. bagel diet found that after eight weeks, those on the egg diet lost over 30% around their waistline and also saw a decrease in overall body fat percentage.
The reason eggs are good for you and your weight loss goals is because of the proteins they contain. Eggs are a protein-rich food that can promote fat burning. In any case, protein accelerates the metabolic rate, which can be as high as 30% after consuming high-quality protein. Additionally, protein is essential for building and maintaining muscle mass, and the more muscle you have, the more metabolically active you are.

Actually, with around 234 calories and 20 grams of fat per fruit, avocados are not a natural go-to when trying to burn fat and lose weight. However, research says otherwise.
A 2019 study found that eating an avocado daily as part of a calorie-controlled diet helped participants lose weight. And avocado benefits don't stop there, as another study found that those who ate this fat-burning food for breakfast or lunch were less likely to overeat throughout the rest of the day.
Nutritionists tie this to research that avocados help stimulate leptin — our appetite suppressant hormone — which helps us feel fuller and happier.
However, please note that you should not combine avocados with other high-fat foods. If you include avocados in your diet frequently (they are nutritional powerhouses) and you're consuming too much extra fat or calories, then your fat shifting may be stubborn.

In a 2011 study, 50 obese adults were given kidney bean extract twice a day for eight weeks while on a low-fat diet. And scientists found that the members of the bean research group lost more weight and had better blood sugar control.
Kidney beans like cannellini beans act as alpha-amylase inhibitors, which simply means they can slow the absorption of carbohydrates by blocking the enzymes needed for their digestion. This means you won't get high blood sugar levels after consuming it, which can lead to more fat being deposited in the body.
It's easiest to add kidney beans to your stews and soups, or simply sprinkle beans over a salad.

Be it a breast, a thigh, or a good old chicken drumstick, chicken deserves a spot in our roundup of fat-burning foods. Research shows that this popular fowl can help you lose weight.
A study by the University of Navarre found that those who ate chicken frequently as part of a balanced diet experienced significant weight loss primarily due to loss of fat mass. This is mainly due to the high protein content of chickens. Lean protein sources like chicken actually require more energy (or calories) to digest than simple carbohydrates. Eating lean protein also protects your muscle mass when you're in a calorie deficit, and lean mass burns more calories than fat.
Another study found that chicken also helps us feel full after a meal. Because the amino acids it contains let our brain recognize that we are full afterwards.
Please note, however, that fried chicken unfortunately does not provide the same nutritional benefits. And is best avoided or eaten as a rare treat.

Blueberries don't just count in your five-a-day servings. Blueberries are great for burning fat — especially belly fat. A study on rats found that those who ate a diet high in blueberries lost belly fat. And saw other health benefits like lower cholesterol and improved glucose levels.
Blueberries and other berries have a high water content and are lower in sugar than other fruits without sacrificing sweetness. Their high antioxidant content also helps to stay healthy.

Adding a variety of hearty whole grains to your diet may help support fat loss in the future. Think healthy bulgur wheat, quinoa, brown rice, a bowl of beneficial oats, and whole wheat bread and granola.
Whole grains like oats and quinoa are high in fiber, which can improve weight loss, digestion, and blood sugar levels. Eating whole grains has also been shown to reduce appetite and affect your body's energy expenditure, which can affect body composition.
In fact, science agrees that a study in the American Journal of Clinical Nutrition found that a research group who added whole grains to their diet lost more body fat than those who continued to eat refined grains. The same group also showed a significant loss of abdominal fat.
Another 2017 study showed that whole grains can speed up metabolism and increase calorie loss. And the reason is that fewer calories from whole grains are retained overall during digestion.

Chia seeds are known as one of the best fat burning foods out there. Small but mighty, chia seeds have many benefits — many thanks to their protein and fiber content. They can turn liquids into thicker substances - (chia pudding or adding to oatmeal). And these foods provide minerals and vitamins to help convert fat into energy.
A 2017 study found that the fiber and low-carbohydrate content of chia seeds is responsible for making people feel fuller for longer. While another study in the same year found that overweight adults who ate 30g of chia seeds daily for six months lost core and overall body weight. This is a result worth emulating.

Did you know that you can burn fat by eating spicy foods like chillies and peppers? A little heat is said to go a long way in aiding your weight loss goals. Chilies can help boost metabolism because they have a thermogenic effect that increases metabolism and the rate at which your body uses energy.
Thermogenesis works by raising our body temperature, and people may find that they burn more calories during this process just because they are warm. A 2019 study even named chili as one of the fat-burning foods that facilitate weight loss. It turned out that the active ingredient capsaicin in chili supports thermogenesis and improves insulin levels in the body. In a Canadian study, researchers reported that men who ate spicy appetizers consumed 200 fewer calories than those who chose a non-spicy option.
Of course, you can also use chili directly on the skin in the form of a high-quality chili oil, which can help increase blood circulation, reduce cellulite and increase fat burning. But when you apply chilli oil to your skin, do it very carefully and avoid cracking your skin, crevices, and your eyes.

You may be curious as to why we included cinnamon as one of our fat burning foods. But it turns out that this spice has more than one special role in preventing weight gain.
Scientists from the University of Michigan found that cinnamaldehyde — an essential oil found in cinnamon — may help burn fat. Similar to capsaicin in chili, this oil activates thermogenesis. This is the metabolic process where heat helpfully burns calories.
There are other benefits to burning fat as well. Cinnamon has been found to help balance blood sugar levels, thus helping to keep the body from storing fat. When blood sugar levels are imbalanced, a constant redirection mechanism is at work - insulin works hard to remove glucose from a high-sugar/carbohydrate diet and send it to the safety of fat (so it's not removed from the bloodstream's perspective).
Easily incorporate cinnamon into your daily diet by sprinkling some on your morning oatmeal or adding it to smoothies.

Your morning cup of coffee can really help you reach your weight loss goals — and it's been scientifically proven.
The caffeine content of coffee has been hailed as a powerful stimulant that boosts metabolism. In fact, a Swiss study found that fat burning increased by 44% after a caffeine hit. While a University of London study reported that a group who drank 100 mg of caffeine per day burned 150 more calories as a result.
Note though: while coffee boosts your metabolism, be careful not to add too much sugar or fat to your coffee and counteract its energy-boosting effects.
If you're looking to lose weight, drink regular black coffee and stay away from heavier coffee varieties like flavored lattes and Starbucks cappuccinos.

The benefits of coconut oil go beyond healthy hair and skin — this oil is one fat-burning food you should know about.
This is due to the medium-chain triglycerides in coconut oil, which are metabolized by the liver and used for energy rather than stored as fat. A 2020 study by researchers at the Federal University of Rio de Janeiro states: Coconut oil appears to help with weight loss and improve metabolic parameters associated with obesity.

We've all heard of the apple cider vinegar diet, but how exactly did it earn its spot on our fat-burning foods list? Why Can This Food Help You Lose Weight?
Researchers found in an animal study that it was the acetic acid in this vinegar that was effective at burning fat in our midsections. Then there's a 12-week study that showed that obese men who ate a tablespoon of the stuff a day saw a half-inch loss from their waistline.
If you're keen to try this fat-burning food, start small by diluting a teaspoon in water and seeing how your body responds.

We've all heard about the celery diet trick. Celery is the famous 'negative calorie food' - some people claim that it takes more calories to digest celery than to eat it.
And it turns out the science is unanimous on this situation - with a British study proving just that. In the Food Unwrapped series, researchers from University Hospitals Coventry and Warwickshire NHS Trust and the University of Warwick placed presenter Matt Tebbut in a metabolic chamber. Here they recorded the amount of calories he consumed and burned while eating celery in various forms over 12 hours. Two meals included raw celery and a celery smoothie — both worth 53 calories. And the results showed that Matt burned 73 calories when he chewed raw celery and 112 when he drank the smoothie.

Juicy and refreshing - this is one of many fat burning foods proven to help you lose weight and tastes great. A sweet summertime treat, watermelon's utility is in the name — its high water content (and fiber) makes it a great food without the many calories. And it's not just the low calorie status that appeals to dieters. With research showing that watermelon also helps with weight loss. A San Diego University study found that participants who ate watermelon daily for four weeks had reduced body weight and lower blood pressure.

It turns out that our humble spicing of black pepper on meals might actually encourage fat burning in our bodies. Scientists in a study published in the Journal of Agriculture and Food Chemistry praised black pepper as a natural treatment for fat-related conditions like obesity. And they attribute this to the substance piperine found in black pepper. What they discovered prevents the development of new fat cells.
There's more good news, as the same researchers found that pepper also increases the "bioavailability" of other nutrients. This basically means that when sprinkled over meals, it pulls the goodness out of the other foods and makes your dish more nutritious.

Conclusion: Which foods help you lose weight

No single food will automatically help you lose weight on its own. Fat loss only occurs when you burn more calories than you take in. This usually means that your body prefers to break down lipid stores for energy production. But in addition to a proper fitness program, eating fat-burning foods will help you burn your body fat at the same time.

Whether it's turning off fat genes, helping build muscle that saps energy from fat cells, boosting your metabolism and ability to burn fat, or helping you feel fuller longer so you burn fewer calories. Some foods have been shown to increase the rate of fat loss. It's best to quit bad habits that are causing your belly fat and instead incorporate these healthy fat burning foods into your diet to carve your waistline and rebalance your waistline.

Forget restrictive diets. Instead of eating less of something to lose weight, we showed you that eating more of certain foods increases your ability to burn calories by balancing your body and boosting your metabolism.

Why Do Some Foods Help You Lose Weight?

While no food actually burns fat, there are certain foods that can help you achieve a calorie deficit and thereby lose weight.

These foods often contain one or more of the following criteria:
  • A high thermal effect:
    Foods like legumes and nuts have a high thermic effect, which means they take longer to digest, causing your body to burn more calories in the process.
  • Anti-inflammatory properties:
    Inflammation can increase your risk of disease and weight gain, so it's best to focus on foods with anti-inflammatory properties, like berries and oily fish, to help manage the risk.
  • Saturation:
    Satiety is feeling full, and some foods keep you full longer than others. Typically, nutrient-dense foods loaded with fiber, healthy fats, and protein offer more satiety than nutrient-poor foods.
What foods help with a diet?
Eating certain foods can lead to a reduction in body fat. Adding fat-burning foods to your diet can burn fat and make you lose weight over time. Such fat-burning foods include eggs, nuts, and oily fish.

The term "fat burning foods" can apply to foods that cause fat loss by increasing metabolism, reducing appetite, or reducing overall food intake. Basically, all foods stimulate the metabolism. Some types of food, such as B. chili peppers, but can have a greater impact on metabolism than others. Eating these foods can lead to weight loss.
Certain foods, like nuts, can also satiate hunger for longer than others. Eating these foods can help control appetite and reduce overall food intake, leading to weight loss.
Foods that help you lose weight
In some cases, it's possible to base a meal on fat-burning foods. For example, it can consist of fatty fish such as salmon with vegetables. Another option is to have eggs with whole grain toast for breakfast.

For vegetarians and vegans, high-protein, plant-based meals can be a useful weight-loss option. Mixing fat-burning foods like split peas with other beneficial sources of protein is one way to do this.

It can also be beneficial to choose fat-burning snacks like nuts. Such snacks are better at satisfying hunger and controlling appetite than others, such as chocolate or chips.
Certain foods can help you burn fat and lose weight. However, it's important to remember that fat-burning foods need to be part of an overall healthy diet. You also need to be physically active on a regular basis to burn fat and lose weight.

These foods are unlikely to produce noticeable fat loss on their own.

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