Key Takeaways

What are the best fat-burning foods?

Here are some of the most effective fat-burning foods to include in your diet:

  • Fatty Fish: Rich in omega-3 fatty acids, helps reduce inflammation and burn fat.
  • MCT Oil: Increases metabolic rates, leading to more calories burned.
  • Coffee: Boosts metabolism and enhances physical performance.
  • Eggs: High in protein, keeps you full longer and burns calories.
  • Coconut Oil: Contains MCTs that boost metabolism and reduce waistline.

Most of us probably do not think of eating something when we think of burning fat. Burning fat comes from not eating, or at least eating some extremely limited things. As it turns out, some fat-burning foods can help with your weight loss and fitness goals. Fat-burning foods can actually reduce body fat. When you add fat-burning foods to your diet, you will lose weight over time and see some legitimate results. We will give a complete rundown of fat-burning foods below, but a few key fat-burning foods include eggs, nuts, and oily fish. Simple and fairly common foods found at any supermarket turn out to be some of the most effective fat burning foods.

Fat-burning foods are those foods that stimulate metabolism. These foods also reduce your appetite and cut down on your overall food intake. Things like chili peppers have a significant effect on metabolism and can lead to real weight loss. Other fat-burning foods like nuts contain chemicals or stimulate the body chemicals that reduce hunger. These types of fat-burning foods help reduce your food intake and lead to weight loss.

This article will explore the key fat-burning foods—the foods that really help you lose weight while they feed your body and keep you healthy. We take a look at which foods are the best to stock up on for health and fitness. 

What Are Fat-Burning Foods

Shedding fat is at the center of most fitness programs. Even the most advanced athletes still try to maintain some kind of program that will help lose fat or at least keep it off.

There is no end to the claims for products and quick-fix programs that will help you burn fat. Even things like fat burning supplements can have their drawbacks. Some of these things have side effects that are intolerable to certain people. Many people are simply averse to taking supplements that are outside the realm of simple nutrition.

This is why fat-burning foods are such a perfect answer to cutting fats. Not only are these foods healthy, they actively help you burn fat and some help diminish your appetite so you do not fill up with snacks.

The following is a list of some of the most effective and healthy fat-burning foods. 

Fatty Fish

First of all, fatty fish is simply delicious. These are some of the most appetizing fish available, and they burn fat.

Salmon, herring, sardines, mackerel, and other oily fish contain high levels of omega-3 fatty acids. Omega-3 fatty acids have been shown to reduce inflammation and decrease heart disease. These types of oily fish also burn fat.

In a controlled study that took place over six weeks, researchers found that participants who took supplements made from the oils of fatty fish lost an average of 11 pounds of body fat. Researchers also measured a significant drop in cortisol which is a stress hormone associated with storing fat. Fatty fish appear to offer two-fold benefits.

Fatty fish of these kinds are also excellent sources of protein. Protein is known to make you feel fuller longer, and to increase metabolic rates much more effectively than ordinary fats or carbs. To get the maximum benefit from fatty fish, including a minimum of 3.5 ounces of fatty fish in your diet at least twice a week. 

MCT Oil 

MCT stands for medium-chain triglycerides. These are a form of fat that is metabolized in a way that is different from the long-chain fatty acids characteristic of most foods. MCT oil is made by extracting MCTs from coconut or palm oil. You easily find MCT oil at grocery stores or online.

The advantage of MCTs over long-chain fatty acids is that they are quickly absorbed by the body and go directly to the liver. Here they are rendered available to be metabolized into energy or converted into ketones to be used as an alternative energy source. Numerous studies demonstrate that medium-chain triglycerides increase metabolic rates, and these kinds of increases are precisely what burns fats. We increase our metabolic rates during exercise.

In one study, eight healthy men took 1-2 tablespoons (or about 15-30 grams) of MCT oil per day along with their regular diet. Over the course of the study, these men increased their metabolic rates by as much as 5 percent. This means they burned an average of 120 extra calories every day simply by including MCT oil in their diet.

In addition to being an effective fat-burning food, there is evidence to show that MCT oils may reduce hunger and help retain muscle during the process of losing weight. It is easy to replace some of the fat in your diet with a couple of tablespoons of MCT oil. It is recommended that you take it slow with adding MCT oil to your diet. Some people have experienced side effects from MCT oil such as cramping, nausea, and diarrhea. 


Coffee is a natural fat burner and this is great news for the mass of us who drink coffee every day simply because we love it. Coffee is delicious, it can enhance your mood, promote mental and physical performance, and burn fat. These facts are scientifically proven.

One study that tested nine people had the participants consume caffeine one hour before exercising.  Found that all participants burned twice as much fat and were able to exercise 17 percent longer than a control group who took no caffeine. Further studies have shown that caffeine can increase metabolism anywhere from 3- 13 percent depending on the amount consumed and on individual variations in response to caffeine.

In another study, participants took 100 mg of caffeine every two hours over a 12-hour period. Physically fit people burned an average of 150 extra calories. Those who have formerly struggled with obesity burned an additional 70 calories. The trick with caffeine is to get the full benefit of the fat-burning properties of caffeine without suffering side effects like insomnia. Try about 100-400 mg per day. This amounts to about 1-4 cups of coffee, depending on how you brew your coffee. Also, pay attention to when you consume coffee. 


Eggs are packed with nutritional benefits. For some time, people have shied away from eggs due to fears about limiting cholesterol. Doctors have found that eggs are extremely healthy. They promote heart health and even reduce your risk of heart disease. Eggs are also great foods for weight loss.

Beginning your day with a breakfast based on eggs can reduce hunger throughout the day and increase your feelings of fullness. This can last for several hours in overweight and obese people. With this, you are less likely to snack over the course of the day. Research found that over the course of an eight-week study, men who ate three eggs for breakfast consumed 400 fewer calories in the course of a day. They showed a 16 percent decrease in body fat. This was compared to a breakfast that consisted of a bagel in which no such results were found.

Eggs are also one of the best sources of protein which is known to increase metabolic rates by as much as 20-35 percent for hours. The simple boost of burning calories that comes with consuming protein rather than fats and carbs also makes you feel full longer.

Eating three eggs several times a week can burn fat and leave you feeling satisfied so you will not feel the need to eat in between meals. 

Coconut oil

Many people are already onto coconut oil for the host of health benefits. Coconut oil is an effective fat-burning food.

Coconut oil appears to increase the so-called good HDL cholesterol while it reduces triglycerides. This makes for heart health benefits and it helps you lose weight.

Researchers examined men struggling with obesity and added 2 tablespoons of coconut oil per day to the regular diet. These men lost an average of one inch from the waistlines without making any other dietary changes. The simple addition of coconut oil caused measurable differences in the form of reduced weight that was visible.

The fats in coconut oil are MCTs, which we described above. By turning to the natural source of MCTs, you have an easily accessible fat-burning food. The beneficial properties of coconut oil remain stable, even at high temperatures, so it is an ideal cooking oil while retaining its fat-burning effects.

About 2 tablespoons of coconut oil per day provide maximum benefit for burning fat. You can start with 1 tablespoon to see how you like it and how it affects you and work your way up. 

Green Tea

Simple green tea is excellent fat-burning food. It can help reduce your risk of heart disease, and it helps prevent certain types of cancer.

Green tea contains only moderate amounts of caffeine. You will not face the same potential problems with caffeine that you will with coffee. Green tea contains a chemical called epigallocatechin gallate (EGCG). This is an antioxidant that burns fat and reduces belly fat.

Working with 12 healthy men, researchers found that these men increase their capacity to burn fat by as much as 17 percent while bicycling. This was compared to a control group that took a placebo and experienced no reduction in fat.

Drinking about four cups of green tea a day can provide you with all of the health benefits of green tea. Green tea burns fat and contains antioxidants that help fight cancer and helps fight against heart disease.

Chili Peppers

Good news for people who enjoy spicy food, it turns out chili peppers contain powerful antioxidants and they help protect cells from damage. Chili peppers can also help you lose weight.

The spicy chemical in chili peppers, capsaicin, tends to promote the feeling of fullness and prevent you from overeating. By adding chili peppers to your diet, you are effectively giving yourself a preventative measure that will keep you from eating too much over the course of your day.

What is more, a study including 19 healthy adults showed that their calorie intake was reduced by as much as 20 percent simply by adding chili peppers to their daily diet. Chili peppers also counteracted the natural slow-down in metabolic rate that comes with a decrease in calorie intake.

Overall, researchers found that regularly eating capsaicin can reduce appetite and increase the number of calories you burn by as many as 50 calories per day.

Simply add a little cayenne pepper to your food several times a week.  

Apple Cider Vinegar

Long used as a folk remedy, apple cider vinegar is now standing to science for some of the claims about its health benefits. Apple cider vinegar has been shown to reduce appetite and lower blood sugar and insulin in people with diabetes.

The main chemical component of apple cider vinegar, acetic acid, also has fat-burning properties. Studies show that people who take 2 tablespoons of apple cider vinegar with their food everyday can lose over three pounds in about 12 weeks.

Oolong Tea

Oolong tea provides many of the same benefits as green tea. Oolong tea contains both caffeine and catechins, a chemical known to burn calories. The combination of these two ingredients can lead to burning as much as 100 calories per day. Researchers have shown that oolong tea increases your metabolic rate and promotes weight loss. Since oolong tea has the combination of caffeine and catechins, it can burn twice as much fat as green tea. 


Simple nuts contain large amounts of protein and good fats. These are both helpful for combating hunger and helping you feel full. Nuts are generally healthy with no real drawbacks. A study found that regularly including nuts in your diet significantly improves your diet and leads to measurable weight loss. 

Wrapping Things Up

Generally speaking, when we talk about burning fat we are talking about strict diets and rigorous exercise. The sure-fire methods to burn fat are to reduce your caloric intake and increase your physical exertion. This is still the only certain way to burn fat and it is the only path to overall fitness.

However, getting some help with burning fat while exercising is nothing new to people who are interested in fitness. Burning supplements have been around for years, and some of them produce real results, like NF Sports Natural Burn, which has no harsh stimulants.

There are many simple foods that have fat-burning properties.  These are foods that stimulate the natural mechanisms in our bodies that burn calories and fats. There is nothing mysterious or magical about fat-burning foods, they simply stimulate the metabolic processes that we are working with to lose weight and stay fit.

Things like fatty fish and eggs—foods that are readily available and many of us already eat with regularity—increase metabolism and burn fat. For people who are already physically fit, these foods add another level of accomplishment to their exercise and diet programs. For people who struggle with being overweight or obese, these foods add another easy way to work toward losing weight and getting healthy.

Fat-burning foods use natural processes in our bodies to promote better health and physical fitness. Many fat-burning foods offer added benefits like antioxidants that fight cancer and promote heart health.

Health and Safety Notice for Our Readers

At NF Sports, we're dedicated to supporting your fitness journey with high-quality, natural supplements made in an FDA-registered facility. Our content and product recommendations are for informational purposes only and are not intended as medical advice.

Consult Your Doctor: Before starting any new supplement regimen, especially if you have health concerns or conditions, consult with a healthcare professional to ensure it's safe and right for you.

FDA Disclaimer: Our products are designed to support your wellness journey but have not been evaluated by the FDA to diagnose, treat, cure, or prevent any disease.


1. What are fat-burning foods?

Fat-burning foods are those that help increase your metabolism, reduce appetite, and promote the burning of calories and fat. Examples include fatty fish, MCT oil, coffee, eggs, and coconut oil.

2. How do fatty fish help in burning fat?

Fatty fish like salmon, herring, and sardines are rich in omega-3 fatty acids which have been shown to reduce inflammation and decrease fat storage, promoting weight loss.

3. Can coffee really help with weight loss?

Yes, coffee can help with weight loss. Caffeine in coffee increases metabolism and fat burning, especially when consumed before exercise.

4. What is MCT oil and how does it aid in fat loss?

MCT oil, derived from coconut or palm oil, is quickly absorbed and converted into energy, boosting metabolic rates and helping burn more calories.

5. Are eggs good for losing weight?

Absolutely! Eggs are high in protein, which increases metabolism and keeps you feeling full longer, reducing overall calorie intake.

6. How should I include coconut oil in my diet for fat loss?

Incorporate about 2 tablespoons of coconut oil into your daily diet. It can be used in cooking or added to foods and beverages.

7. Is green tea effective for fat burning?

Yes, green tea contains antioxidants like EGCG which boost metabolism and aid in fat burning, especially belly fat.

8. What benefits do chili peppers offer for weight loss?

Chili peppers contain capsaicin, which helps increase the feeling of fullness and boosts metabolism, helping you burn more calories.

9. Can apple cider vinegar aid in weight loss?

Yes, taking 2 tablespoons of apple cider vinegar daily can help reduce appetite and promote fat burning.

10. How does oolong tea compare to green tea for fat loss?

Oolong tea combines caffeine and catechins, which can burn more calories and fat compared to green tea, promoting greater weight loss.


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