A simple way to lose your body fat is to boost your metabolism or metabolic rate.

You can’t deny that most of the “fat-burning” snacks found in the mall or market are unsafe and unhealthy.

Here we will discuss the 12 best fat burning foods that have been proved to improve your metabolic rate and prevent fat gain.

So, let’s start our discussion.

1. Fatty Fish

Fatty fish is not only tasty but even good for your health.

Some fishes like, Salmon, herring, sardines, and many other oily fish have omega-3 fatty acids in them, which will help reduce inflammation along with the heart-related disease. 

Additionally, omega-3 fatty acids contained by these fish may assist you in losing your body fat.

Fatty fish is a fantastic source of the finest-quality protein intake. 

In a six-week study involving 44 adults, those who like to take oily fish supplements reduced around 0.5 kilograms of fat and even experienced lower cortisol levels. 

It’s a stress hormone that is linked with the storage of fat. [1]

Additionally, fatty fish is a fantastic source of the finest-quality protein intake. 

Digesting high-quality protein increases the emotion of fullness (satiety) and ideally improves one’s metabolic rate rather than consuming carbs.

Try including at least 3.5 ounces of fatty fish, two times a week, in your weight loss diet to promote fat loss and take care of heart health.


Fatty fish include omega-3 fatty acids that help in promoting fat loss. 

It also contains high-quality protein, which increases fullness and fuels up one’s metabolic rate during the digestion procedure.

It is one of the best fat-burning foods.

2. MCT Oil

It is formed by taking out MCTs from coconut oil. 

It is mainly found at grocery stores, or you may even shop online.

Note – 

MCT means medium-chain triglycerides.

These are that type of fat that is metabolized disparately from the long-chain fatty acids you may find in most snacks.

Our body system fastly absorbs MCTs, and they directly go to the liver because of their shorter length.

 They may be used for energy or changed into ketones for their effective utilization as a fuel alternative in the liver.

Medium-chain triglycerides (MCT) are used to grow metabolic rate according to different studies. 

According to one study involving eight healthy men, adding 1–2 tablespoons means 15–30 grams of MCTs each day to their daily diets expanded their metabolism rate by 5% in one complete day.

It means that they burned around 120 extra calories each day. [2]

Additionally, it can reduce your hunger and support adequate muscle mass preservation while you are on a weight loss diet. 

Swapping some amount of fat in your weight loss diet with two tablespoons of MCT oil every day may adequately increase fat burning.

It is an excellent way to begin with, one teaspoon every day and then gradually increase the amount to reduce digestive side effects such as cramping, nausea, and diarrhea.

Look for MCT oil online.


MCT is absorbed in your body rapidly to use as an energy source. MCT oil may promote fat burning, reduce hunger and optimize muscle mass while on a weight loss mechanism.

3. Coffee

Coffee comes under the category of most popular beverages.

And it is one of the best fat-burning foods too.

Coffee work for physical and mental health.

Coffee is a fantastic source of caffeine that can refresh one’s mood and even work for the betterment of physical and mental health.

Additionally, it may help you in burning fat, as discussed above.

Coffee work for the betterment of physical as well as mental health.

A study involving nine people who consumed caffeine about 1 hour before exercise sacrifice around two times fat. Along with this, they were also able to exercise 17% longer than the non-caffeine group.

Research has proved that caffeine adequately enhances the metabolic rate by a significant number of 3–13%, based on the quantity consumed by an individual. 

In one more study, people consumed 100 mg of caffeine every two hours for around 12 hours. 

Amongst them, Lean adults burned around 150 extra calories.

Obese adults sacrificed 79 extra calories during the time of the study. [3]

Try consuming 100–400 mg of caffeine per day if you want to experience fat burning without any side effects like insomnia and anxiousness. 

This amount can be found in around 1–4 cups of coffee based on its strength.


Coffee has caffeine, which is useful in improving mental as well as physical performance both.

Additionally, it helps in increasing metabolism.

4. Eggs

Eggs are very nutritious.

Yes, egg yolks are avoided because of their high cholesterol content, but whole eggs are proved to be helpful in protecting heart health. 

eggs for best fat burning foods

Also, eggs are one of the best weight loss-friendly foods.

Several studies have proved that breakfasts containing eggs can minimize hunger and boost the feelings of fullness(satiety) for many hours in both overweight and obese people. 

In another eight-week study, including 21 men, those who took three eggs in their breakfast intake 400 lesser calories each day.

They had even experienced a 16% more reduction in their body fat when compared with those who consumed a bagel breakfast [4].

According to several studies, eggs also contain high-quality protein that boosts our metabolic rate or metabolism by 20–35% for numerous hours after having it.

 Eggs are one of the best weight loss-friendly foods.

One reason why eggs generate fullness is that they increase calorie burning during the digestion of protein.

Having three eggs numerous times in 7 days helps you burn fat and keeps you full and satisfied.


Eggs are mainly high in protein that helps reduce hunger, increase the feeling of fullness, increase fat burning, and promote heart health.

5. Coconut Oil

It is stuffed with several health benefits.

Try adding coconut oil to your diet. It will boost “good” HDL cholesterol as well as decrease triglycerides.

Additionally, it may help you in reducing your weight.

Health benefits of coconut oil

 The fats contained by it is mainly MCTs, used in reducing appetite and promote fat-burning.  

According to a study, obese men who had add on two spoons of coconut oil each day to their weight diet reduced about 1 inch (2.5 cm) from their belly without increasing any physical activity or making any amendments in their diet. [5].

The fats contained by coconut oil are mainly MCTs, which reduce appetite and promote fat-burning.  

While some other studies found that its metabolism-increasing impacts might reduce with time.

It is highly stable at high temperatures, which makes it perfect for cooking at high heat.

Having about two spoons of coconut oil each day may be useful in maximizing fat burning. 

Ensure that you start with one teaspoon and then gradually increase it to keep away any digestive problems.


It is highly rich in MCTs that may boost your metabolism or metabolic rate, minimize appetite, increase fat loss, and even vanish the heart disease factors.

6. Green Tea

It is also an outstanding beverage choice to promote fat burning and good health.

Some studies have shown that it reduces diseases related to the heart and even provides protection against different kinds of cancer. 

Additionally, to provide a modest amount of caffeine, it is a fantastic source of epigallocatechin gallate (EGCG).

 Note – epigallocatechin gallate (EEGCG is an antioxidant that positively supports the burning of fats and reduces belly fat overnight.

 Four cups of green tea every day have several benefits on health.

benefits of green tea for weight loss

In one study, including 12 men, burning of fats increased while bicycling by 17% in those who have green tea than those who took fake pills [6].

On the other side, many studies have observed that either green tea extract or green tea has a very little or zero impact on metabolism or metabolic rate, or weight reduction. 

According to the study results, its effects commonly differ from person to person, and it can also be dependent on the quantity eaten.

Four cups of green tea every day have several benefits on health.

It may also boost the count of burning calories.


Green tea carries both caffeine as well as EGCG.

They both help boost metabolism, support weight loss, take care of heart health and minimize the danger of cancer.

7. Whey Protein

Whey protein is one of the best fat-burning foods.

It has been observed that to boost muscle growth, whey protein is fuse with physical exercise, and it might even help preserve muscle in the course of weight loss. 

Additionally, it is found to be more adequate at defeating appetite when compared with different other protein sources.

The reason behind it is that whey protein restores the release of “fullness hormones,” like PYY and GLP-1 greatly will help promote the feeling of fullness.

According to one study indulging 22 men took different-different finest-protein drinks for four different days. 

They found a reduction in hunger levels and consumed fewer calories at the very next snack after taking the whey protein drink than those who took other kinds of protein drinks [7].

Whey protein helps promote the burning of fats and even supports weight reduction in lean people and in obese or those who are slightly overweight.

Additionally, in a study including 23 adults, a meal containing whey protein was observed to boost the metabolic rate and fat burning compared with soy or casein protein meals.

It is a fast or quick snack option that is not only the best fat-burning food but also helps improve the system composition.


Whey protein helps boost muscle growth, reduce appetite, boost the feeling of fullness, and even help in growing metabolism more adequately compared with other protein meals or sources.

8. Apple Cider Vinegar

Apple cider vinegar has all the qualities to come under the category of best fat-burning food.

It has different qualities ranging from minimizing appetite to reducing blood sugar and insulin levels in humans with diabetes. 


Apple cider vinegar has all the qualities to come under the category of best fat-burning food.

Additionally, acetic acid is the main component of vinegar.

According to some animal studies, this acid has been observed to increase the burning of fats and minimize storage of belly fat. 

However, it is a fact that there is no significant research on apple cider vinegar’s effect on the loss of fat in people.

 But the outcomes of one study is pretty appreciable.

In that study, 144 obese men were asked to add two tablespoons of apple cider vinegar into their daily diets each day for almost 12 weeks.

And they observed the significant loss of 3.7 pounds (1.7 kilograms) and even found a reduction of 0.9% in their body fat [8].

Adding this vinegar to your daily diet helps you in losing your body fat. Initially, begin with a teaspoon each day dissolved in water and then gradually increase the amount per day to reduce digestive problems.

Try shopping for this vinegar online.


Apple cider vinegar helps in suppressing appetite, reduces belly fat, and even decreases both blood sugar and insulin levels.

9. Chili Peppers

Chili peppers are one of the best fat-burning food.

They have potent antioxidants that may decrease inflammation and help protect your cells from getting damaged.

Additionally, studies have observed that capsaicin is one of the antioxidants found in chili peppers that is useful to attain and maintain a balanced weight scale.

Chili peppers are one of the best fat-burning food.

It achieves this by providing a feeling of fullness and stopping overeating habits. [9].

Additionally, this might also help burn much more calories and promote the reduction in the body and belly fat. 

In one study, including 19 adults, when consumption of calories was cramped by 20%, capsaicin, an antioxidant, was seen to prevent the reduction in metabolic rate, usually with a decrease in calories consumed [10].

One large study involving 20 studies found that eating capsaicin let you decrease appetite and increase the calories count you have burned by almost 50 calories each day.

Consider adding chili peppers or even powdered cayenne pepper to your snacks many times a week.


Components included in cayenne pepper have been seen to decrease inflammation, help in commanding hunger, and boost metabolic rate or metabolism.

10. Oolong Tea

Oolong tea is one of the best fat-burning as well as healthiest beverages that you may drink.

However, it has less support than green tea; it may promote many same health benefits, all thanks to it, as it contains caffeine and catechins.

Many studies observed that the amalgamation of catechins and caffeine in the oolong tea might boost calorie burning by almost 102 calories every day. [11].

A small study including men and women found that taking oolong tea boosts metabolic rate and enhances weight loss. 

Additionally, a study observed that this tea had increased calorie-burning count two times compared with green tea. 

Taking few cups of oolong tea, green tea, or a mixture of the two daily may initiate fat and weight loss and even offer other health benefits.

Oolong tea for fat burning

Try looking for oolong tea online.

Oolong tea is one of the best fat-burning as well as healthiest beverages that you may drink.


Oolong tea carries both caffeine and catechins, which have been useful for increasing metabolic rate, and they even support fat loss.

Making them one of the best fat-burning foods.

11. Full-Fat Greek Yogurt

Full-fat Greek yogurt is full of nutrients.

Firstly, full-fat Greek yogurt is a fantastic source of protein and potassium, and calcium.

full-fat greek yogurt for fat burning food

The study observed that dairy products containing high protein could promote fat loss, protect your muscle when you are on a weight loss diet.

It helps you experience the feeling of fullness and even makes you fully satisfied. 

Additionally, types of yogurt that carry probiotics may allow you to keep your gut healthy. It may also help reduce irritable bowel symptoms, like constipation and bloating [12].

Based on research including extensive results of 18 studies, full-fat Greek yogurt also has conjugated linoleic acid in them, which mainly supports weight loss and burning of fat in both obese and overweight. 

Having Greek yogurt daily can offer several health benefits. But assure one thing that you choose plain full-fat Greek yogurt.

Because non-fat as well as low-fat supplements carry less or zero conjugated linoleic acid.

Full-fat Greek yogurt is a fantastic source of not only protein but potassium and calcium too.


Full-fat Greek yogurt helps promote fat burning, decrease appetite, enhance muscle mass while you are on a weight loss diet, and even optimize your gut health.

12. Olive Oil

Olive oil is one of the healthiest and best fat-burning supplements in the world.

It has been seen to reduce triglycerides, boost HDL cholesterol, and restore the release of GLP-1.

Olive oil for best fat burning foods

Note – GLP-1 is a hormone that helps in generating the feeling of fullness.

Additionally, according to some studies, olive oil boosts metabolic rate or metabolism and even guides fat loss.

According to a small study including 12 postmenopausal women with abdominal obesity, asked to eat extra virgin olive oil in their meal.

Olive oil is one of the healthiest and best fat-burning supplements in the world.

As a result, there was a significant increase in the count of calories burned by women for numerous hours [13].

To mark your wish to add olive oil into your diet, try adding it to your cooked food, or you may even add a couple of it spoon in your routine salad.


Olive oil helps decrease the risk related to the heart, helps you feel full, and even increases your metabolic rate.

The 20 Most Weight Loss Friendly Foods

The Bottom Line

Despite what individual snacks producers may propose, there is no safe “magic pill” that may help burn thousands of calories every day.

But some several foods and beverages can decently boost your metabolic rate or metabolism.
Additionally, they provide several other health benefits too.

By adding those foods to your daily diet, you might lead to the ultimate fat loss you actually wanted and even experience betterment of your overall health.

I hope that these abovementioned fat-burning foods help you in achieving your goal.

Please make sure that you have to be very patient in this entire journey of fat loss because the results will be seen gradually.

Disclaimer – This article is just an informative one. Before taking any action, please consult with your doctor. We are not responsible for any chaos. 

There is no guarantee of the reliability and accuracy of this detail.

Any action that you will take, take it at your own risk as we will not be liable for any damages.