Consuming certain foods can lead to a reduction in body fat. When a person adds these fat-burning foods to the diet, they can burn fat and lose weight over time. Such fat-burning foods include eggs, nuts, and oily fish.
The term “fat-burning foods” may apply to those that produce fat loss by stimulating metabolism, reducing appetite, or reducing overall food intake.
All foods stimulate metabolism. However, some types of food, such as chili peppers, might have a larger impact on metabolism than others. Eating these foods may lead to weight loss.
Certain foods, such as nuts, can also offset hunger for longer than others. Consuming these foods may help control appetite and reduce overall food intake, leading to weight loss.
In this article, we examine some fat-burning foods that could help people lose weight. We also take a look at how best to include these foods in the diet.
Regularly eating nuts can help boost energy levels and offset hunger.
Nuts are very nutritious. They are high in protein and good fats, which are both beneficial for offsetting hunger over long periods.
Importantly, people can incorporate nuts into a healthful diet without gaining any weight.
For example, one study from 2011, published in the Journal of Nutrition and Metabolism, found that including nuts in the diet over 12 weeks led to improvements in diet quality, without any weight gain.
Fish is a type of healthful food that contains vital omega-3 fatty acids. Oily fish such as salmon are particularly high in long-chain fatty acids that are difficult to find elsewhere.
Fish is also high in protein. Dietary protein can offset hunger, and it is an important tool for weight loss.
Yogurts can vary in their nutritional content. Plain yogurt, such as Greek-style yogurt, is the most healthful. It contains a variety of vitamins, minerals, and probiotics.
Yogurt also contains different types of protein, such as casein and whey. A study from 2014 that appears in the Nutrition Journal shows that eating high-protein yogurt can have benefits for appetite control, offsetting hunger, and lowering overall food intake.
Split peas are a healthful source of energy and a versatile ingredient.
Peas are high in vitamins, minerals, and fiber. They also contain complex carbohydrates, which are a good source of energy.
Split peas also contain proteins that can offset hunger.
A 2011 study that appears in the Nutrition Journal explains that the protein contained within split peas has a greater impact on reducing hunger than whey protein from milk.
Eggs are rich in vitamins, minerals, and other nutrients important to health, report the American Heart Association (AHA). They are high in cholesterol, but there is no evidence to suggest that eating cholesterol causes high cholesterol in the body.
Eggs are also an excellent source of protein and can help control appetite. A study in the journal Nutrition Research found that eating eggs at breakfast had a positive impact on controlling hunger and food intake later in the day.
Chili peppers contain the chemical capsaicin, which could have benefits for weight loss.
A 2018 systematic review, published in the journal Appetite, shows that capsaicin may increase fat burning and reduce appetite. These effects may help lead to weight loss.