Top 17 Natural Fat Burning Foods

Whenever we think of weight loss, a frown perches upon the forehead and sweat trickles down. It’s tough. 

And because it is tough, we pick up fat burners and other artificial supplements. Although they bring down our weight, they also bring down our health. 

Let’s break a myth here.

Weight loss is not tough. The problem lies in how we approach it. Right knowledge is what we all need.

Having a healthy weight opens up divine gates for our health. Heart, eyes, blood sugar, energy levels – every area sees improvement.

Losing weight naturally is all about picking up the right foods – natural, nutritious, and noteworthy. 

But this, too, comes with caution. Always consume your food within safe limits, even natural fat-burning foods like green tea. 

So, let’s learn about all the natural food items that push our bodies into a state of weight loss and how it happens and how to consume them for maximum benefits without any side effects. 

Understanding Natural Fat Burners

Natural fat burners are substances found in certain foods that assist the body in breaking down and utilizing fat more efficiently. They are rich in vitamins, minerals, and other bioactive compounds, which contribute to increased metabolism, improved energy utilization, and support in weight management. Unlike synthetic alternatives, natural fat burners provide a holistic approach to fat loss, aligning with a healthy and sustainable lifestyle.

Different Types of Natural Fat Burning Foods

Thermogenic Foods: Thermogenic foods induce thermogenesis, a process where the body produces heat and expends more calories to digest food. This increased calorie burn aids in weight management. 

Metabolism-Boosting Foods: Certain foods boost metabolism, the rate at which the body burns calories to sustain basic functions. By incorporating metabolism-boosting foods, individuals can enhance their calorie-burning capacity. 

Appetite-Suppressing Foods: These foods help regulate hunger and reduce overall calorie intake. These foods promote a feeling of fullness and satisfaction, making it easier to maintain a calorie deficit. 

Natural Fatburner – How they help

Have you ever wondered why some people lose weight easily and others fail? Metabolism is the guy behind all this partiality. It is a magical furnace. 

It takes what you eat – those carbs, proteins, and fats – and breaks them down into molecules your body can use to power everything from thinking to running, even reading this article. 

But know what? You can tweak this system, turn up the heat, and kickstart your metabolism with natural fat-burning foods.

So, how do these fat-burning foods work? 

By reving up our thermogenesis. 

It is nothing but our bodies’ ability to heat up. This usually happens after we eat something. The higher the heat, the more calories we burn.

And then enter the appetite-regulating food that helps manage their calorie intake by reducing feelings of hunger. 

List of Natural Fat-Burning Foods 

1. Fatty Fish (Salmon, Tuna, Mackerel)

These fish will make you swim your way to be slim. Rich in omega-3s, these delicacies boost metabolism and curb hunger.

Fatty fishes activate our thermogenesis. This leads to increased calorie burning and boosted satiety hormones like leptin. As a result, we don’t crave much thereafter.

Best way to eat? Grill ’em, bake ’em, poach ’em! Try a Mediterranean salmon salad with lemon and dill. Precaution: Mercury levels can be high in some species, choose wisely. ^[1]

2. Coffee (Black and Green, Brewed)

Coffee is one of the most loved beverages around the world after water and tea. But not many know that it not only kickstarts our day but also our metabolism.

Caffeine revs up our engines and thus increases thermogenesis. It also stimulates lipolysis (fat breakdown) by pushing us into adrenaline mode (that fight-or-flight thing). ^[2]

But here is the thing if you are using coffee for weight loss – stick to black or unsweetened! 

So go brew your black coffee or green coffee to get these benefits out. 

You may even whip up a creamy iced coffee with almond milk and cinnamon. Also, limit it to 350-400 mg a day to avoid jitters.

3. Ginger 

Ginger, beyond its renowned culinary appeal, is a promising fat-burning food with several potential benefits for weight management. It has thermogenic properties, which elevates internal body temperature and, consequently, enhance metabolism. ^[3]

Ginger also has appetite-suppressing effects, fostering a sense of fullness that may contribute to reduced calorie intake. Its impact on blood sugar regulation and anti-inflammatory properties further position ginger as a supportive element in weight loss endeavors. The spice’s traditional use in aiding digestion aligns with promoting nutrient absorption and digestive well-being. 

Also read – Incredible health benefits of Ginger

4. Indian Spices 

Apart from turmeric and black pepper, numerous other Indian spices hold the potential to burn your fat away. Spices were introduced into Indian cuisine for their functional benefits. A few examples of fat-burning spices are:

• Cumin seeds
• Fennel seeds
• Ginseng
• Cinnamon
• Fenugreek seeds
• Cardamom

All these spices can turn your weight loss journey into an aromatic one. 

Consuming turmeric with black pepper enhances its absorption rate by 2,000%.

5. Green Tea and Blue Tea (Steeped, Sipped)

Green tea and Blue tea seem to be the pioneers of the antioxidant army these days. It is rich in it. And these antioxidants are the warriors that melt fat! 

Catechins in green tea boost metabolism and fat burning. Green tea shows the best of its charm when combined with caffeine. ^[4] 

Blue tea is made from the leaves of butterfly pea flowers and is more effective than green tea in boosting your overall health. 

Brew a fresh pot daily! Enjoy hot for a calming ritual or iced for a refreshing perk. And when you see yourself going beyond 1-2 cups a day, try to pull back the reins. As a general rule, it is better to consume 338mg per day for a healthy individual. Also, avoid those late-night sips because sleep is as important as weight loss. ^[5]

6. Protein (Chicken, Lean Beef, Beans)

Protein is one such macronutrient that is loved by those aiming to gain muscles. It helps bring a leaner body shape. But protein must be consumed by everyone because it does much more than promote muscle growth. For example, helping in hormone production, boosting immunity, weight loss, etc. 

Protein increases satiety and boosts metabolism. 

The recommended protein intake is 0.8 grams per kg of body weight

7. Capsaicin (Chili Peppers, Hot Sauce): 

Chillies are the true fuel when it comes to turning up the heat of our furnace. Apart from giving those tantalizing spicy touches to our meals, chillies also touch our metabolism.

Their capsaicin content increases thermogenesis and curbs appetite. You may go for any veggie that contains capsaicin. Here are a few examples:

• Green chillies
• Red chillies
• Jalapeno
• Big jim pepper
• Serrano pepper, etc.

Also read – Unknown health benefits of Jalapeno

Try using peppers with mild to moderate heat. Don’t jump onto the ghost pepper of Bhut Jolokia, or else you’ll keep on jumping for hours in extreme pain. ^[6]

Similar to peppers, black pepper is also a great contender among fat-burning food items. Just that they contain piperine instead of capsaicin. ^[7]

Add a sprinkle to anything! Green chillies are anyhow used overwhelmingly in Indian kitchens. 

Precaution: Start slow, too much heat can irritate your stomach.

8. Eggs (Sunny-side up, Scrambled)

Most of us believe that eggs make us gain weight. But these high-protein powerhouses do otherwise. They give us lasting fullness! Here is how – their high protein takes more energy to digest. This leads to extra burning of calories. However, the impact was seen only when in a calorie-deficit diet. ^[8]

The best way to cherish? Go beyond breakfast! Try a protein-packed frittata with veggies. Just a bit of precautionary note: if you are eating more than 2 eggs a day, make sure you keep your cholesterol in moderation. Opt for egg whites if needed.

9. Turmeric (Golden Latte, Curry Magic)

Turmeric is much loved in the Ayurvedic lifestyle. It was given 53 different names ranging from Krimighni (worm killer) to mehagni (fat killer). 

Turmeric rocks in terms of anti-inflammatory and other fat-burning properties. Curcumin in turmeric boosts metabolism and reduces inflammation. It also puts a stop to the growth of fat tissues. ^[8]

The best way to cherish turmeric is to blend it into turmeric milk! Use it in your curries and dals for an extra health boost. 

10. Apple Cider Vinegar (Diluted Tonic, Salad Dressing)

Apple cider vinegar is quite popular as a morning detoxifier. But not many do know that it also helps one kill that stubborn fat. How? By keeping a check on blood sugar spikes and boosting metabolism. As a result, we tend to eat less. ^[9]

To use ACV, mix a tablespoon with water and gulp as the first thing in the morning! You may even add honey to it. However, if you suffer from hyperacidity, observe how your body behaves and make the changes. 

Also, please don’t drink it neat. Dilute before consuming as it can be harsh on tooth enamel.

11. Oolong Tea 

Oolong tea might not be a known name for you, but it sure will be once you know it. Oolong, which is made using the camellia plant, not only increases metabolism but promotes gut health too.  ^[10]

Simply steep a pot for a relaxing ritual. Like it hot? Brew it hot. Cold? Sip its iced form throughout the day. However, because it is similar to green tea, limit your total tea cups to 3-5 cups. 

12. High-Fibre Foods (Fruits, Veggies, Whole Grains)

If you want a life that is light and joyful, befriend fibre. Fibre adds bulk to the motions and slows it down as it moves down your intestines. This works on several aspects:

• Releases energy gradually and controls spikes of blood sugar
• Keeps you fulfilled for a long, thereby making you eat less
• Feeds good gut bacteria, which in turn enhances digestion and nutrient absorption ^[11]

Fill your plate with colour! Here are foods rich in fibre:

• Veggies and fruits (watch your sugar intake while consuming sweet fruits)
• Whole grains
• Nuts and seeds

Enjoy smoothies, salads, whole-wheat pasta, or roasted vegetables. 

Some high-fibre foods can cause bloating or allergies, for example, wheat (gluten intolerance). So keep a watch.

13. Chia and Flax Seeds 

Flax and chia seeds are much known among those on their weight loss journey. These tiny titans are a pack of nutritional punch. Like fatty fish, these are also rich in fibre and omega-3s. So, if you are not into seafood, these seeds can be your beloved weight-loss companion. ^[12]

You may either soak them or eat them raw or roasted. However, because of their tiny size, you might have a hard time chewing. So, the best way is to sprinkle them on cereal, yoghurt, salads, or any food item that you love.

How much to eat? Start with small amounts such as 1-2 spoons a day.

Also read – Flax seeds incredible benefits

Also read – Amazing health benefits of Yoghurt to know

14. Vegetables 

We all have been hearing about the healthy tales of veggies since our childhood. They play a crucial role in a fat-burning diet, offering a combination of low-calorie density, high fibre content, and essential nutrients.

• Leafy greens such as spinach, bathua, sarso ka saag, and methi are nutrient powerhouses that promote a sense of fullness, aiding in weight loss. Packed with vitamins and minerals, these greens support overall health and metabolism. ^[13]
• Cruciferous vegetables like cabbage, cauliflower, broccoli and Brussels sprouts contain compounds that support fat metabolism and contribute to overall health. 
• Bitter gourd, Okra, Bell peppers provide vitamins A and C, essential for a healthy metabolism, while tomatoes offer antioxidants that combat inflammation. 
• Cucumber, celery, carrots, beetroot and zucchini are low-calorie options with hydrating properties, making them ideal snacks. 
• Bottle gourd, radish, sweet potatoes, green beans, pumpkin, and ridge gourd are rich in iron and fibre, and support both digestive health and weight management. 

The best way is to eat them raw by blending them into smoothies or adding to salads. But you can even make soups or curries using them. Oxalates in some greens can interfere with calcium absorption, so moderate your intake.

15. Garlic 

We all love garlic bread for the sheer bliss they soak us in. But not many do know that garlic is meant to be used as a medicine in Ayurveda. It is called ‘rasona’, meaning ‘the wonder food’.

Garlic is excellent at fighting inflammation, boosting metabolism, and supporting healthy blood sugar levels. This trilogy works together and helps us lose weight. ^[14]

You may either choose to roast whole cloves or add chopped garlic to curries, stir-fries, sauces, etc. But remember to use it in moderation as it can create heat within your body.

Also read – Why garlic is the ultimate superfood

16. Pineapple 

Pineapple is one such fruit that most of us love to taste. It gives us that tangy tropical feel. But apart from its taste, this fruit is also wonderful at aiding digestion and losing weight. The main compound behind this is Bromelain. ^[15]

Bromelain helps enhance digestion, bring satiety, and boost metabolism. 

Enjoy fresh slices! You may even choose to grill pineapple and cherish its different twisty taste. But enjoy in moderation.

17. Healthy Fats (Poly and Mono-unsaturated fat)

Fat for fat loss? Well, yes. We get fat not because we eat fat but because we eat bad. Consuming good fats (HDL) and avoiding bad fat (LDL) can not only help you lose weight but it can also boost your overall health. One such weight loss diet that works on this concept is the keto diet. ^[16]

One thing that most of us do is to turn a healthy fat into an unhealthy one. Don’t overheat any oil. Here are a few sources of good fat:

• Avocados
• Nuts and seeds
• Cold-pressed oils such as olive, mustard, etc.

You may choose to pair them with protein too. The best way to enjoy cold-pressed oils is to season your salads with them. 

Precautions to take care of while aiming for fat-burning

Although losing weight is a healthy thing, you might not want to do it in an unhealthy way. When on a weight loss journey, take care of a few things 

• Never compromise on essential vitamins and minerals. They make our bodies function
• Don’t go for fat-burning supplements as they may have some sick side-effects
• While losing weight, you should not lose your muscles
• Don’t under-eat to aim for a quick weight loss
• Also, stay away from laxatives, diuretics, or excessive exercise. These are harmful and unsustainable and might cause dehydration, electrolyte imbalances, or even organ damage.

Conclusion 

Losing weight isn’t a war against yourself, it’s a love song to your well-being. But don’t look for easier ways to walk this path. Say no to crash diets and supplements. Nature has served us with everything, including natural fat burner foods.

Fatty fish, eggs, healthy fats, protein, capsaicin, spices, green tea – all these foods can be your good companions. These nutrient powerhouses not only rev up your metabolism but also nourish your body and mind. And while you consume these, don’t underestimate the power of hydration.

Remember, slow and steady wins the race. So, listen to your body, fuel it wisely, and enjoy the journey!

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