many types of food on a wooden plate

Which Fat-Burning Foods Can Boost Your Metabolism And Help You Lose Weight?

With the number of fad diets and fake miracle drugs out there when it comes to losing weight, it’s easy to see how someone can become overwhelmed. There are, however, certain foods that can help you burn fat the natural way, and these foods are backed by science.

Here we will discuss science-backed that naturally boost your metabolism and help you lose weight. We’ll cover foods that burn belly fat, fat-burning drinks, and foods rich in nutrients that help improve your health and the way your body processes.


Nuts are one of the most nutritious foods anyone can eat, whether they are trying to lose weight. Nuts are an excellent source of various nutrients and also a good source of protein.

Compared to other foods that are high in protein, nuts have a greater amount of nutrients.

nuts on a table

They are much healthier to consume, making them much better for weight loss and a good way to help burn fat, particularly for those who don’t get enough protein in their regular daily diet.


Certain fish contain minerals and nutrients that are great for our bodies. Not only do they help us burn fat faster, but they help to nourish skin and bones and provide a host of other nutrients and things that our body needs.

fish prepared on a plate with a set of chopsticks on the side

In particular, oily fish like Salmon are great for weight loss and staying healthy.

Coconut oil

Coconut oil is not only a healthy substitute for other fat-heavy oils, but it contains minerals and nutrients that are good for the body and a certain chemical that helps improve energy utilization and the amount of fat the body stores.

cracked coconut on a beach

Medium-chain triglycerides found in coconut oil are thought to be part of what helps the body store less fat and create more energy.

High protein yogurt

Just about all types of yogurt are seen to be healthy for people. They contain microbiotics, vitamins, and minerals. However, high-protein yogurts are thought to be able to help with appetite control, hunger, and weight gain.

high protein yogurt with fruits and seeds

Certain types of yogurt, such as Greek yogurt, are considered especially healthy due to the sheer amount of nutrients they possess, and since these types of yogurt are generally low-calorie, this also helps with weight loss.


There is some concern over the amount of cholesterol in eggs; studies show that eggs are high in protein and other nutrients, making them incredibly healthy and a great thing to eat when trying to drop weight but maintain adequate nutrient levels.

eggs in a bowl

Though eggs are high in cholesterol, eating eggs daily is not directly linked to having high cholesterol.

Chili peppers

Chili Peppers (and other spicy peppers) contain a chemical known as capsaicin, which some research has shown help suppress appetite and increase fat burning. While more research is needed, this could make chili peppers an important part of your diet for burning fat.

chili peppers

Besides chili peppers, capsaicin is also found in other spicy foods and is the main chemical that produces the heat that people feel.

Green tea

As any fan of green tea already knows, it is a healthy beverage with several different minerals and antioxidants. Green tea has been studied numerous times and has been shown to promote weight loss compared to those who do not drink green tea.

green tea in a cup in nature

It is believed that antioxidants are the reason for accelerated weight loss, which may mean that many foods and beverages high in antioxidants could be great for weight loss.


We all know about coffee, but you might not know that regularly drinking coffee has been proven to increase metabolism, help with losing weight, and keep the weight off over time.

Weight loss is thought to be linked to the effects of the caffeine in coffee, acting as both a stimulant and an appetite suppressant in one.

coffee in a cup


Not only does water contain zero calories, but it is also one of the most important things we can drink to stay healthy and lose weight. Studies suggest that drinking cold water has the effect of increasing resting energy expenditure. In other words, water helps the body expend more energy in a resting state and thus burn more fat, even while inactive.

water in a glass

Drinks high in protein

As we mentioned with similar foods, drinks high in protein are not only good for the body nutritionally, but all the protein helps to promote fullness and reduce appetite, leading to lower caloric intake and increased weight loss.

protein shake in a glass

Foods to avoid when trying to lose weight

Just like some foods help burn belly fat, such as fat-burning green tea, nuts, and eggs, there are certain foods that you should avoid entirely if you’re trying to lose weight. Here is a quick list.

  • Cookies, cakes, and other sweets
  • Beer
  • Ice-cream
  • Pizza
  • Sugary foods
  • French fries
  • Sugar-filled drinks
  • White Bread
  • Candy bars
  • “Fake” fruit juices

Weight loss is about much more than counting calories. As you can see from this list of foods to avoid, sugar, saturated fat, fatty oils, and certain grains, all promote weight gain or the storage of fat.

Final Thoughts

The factors that affect weight loss can be complicated to understand, but knowing what foods are better for you to help you lose weight can make a difference for those that have struggled to lose weight and even those who have lost weight but can’t keep it off.

Eating the right foods alone is sometimes not enough, though, and it is always a good idea to speak to your doctor about fat-burning foods and beverages and what else can be done to help safely lose weight, such as weight loss medication and weight loss IV treatments.

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