Fat-burning foods: what to eat to burn fat

Fat-burning foods: what to eat to burn fat

4 min read


29 Jun 2023

Fat-burning foods can have an impact on our diet when eaten consistently every week. The more you can include in your diet plan, the better. 

Most of these foods have other health benefits too such as improving heart health, keeping blood sugar levels low, and improving cardiovascular health.

There are several mechanisms by which foods can help you lose weight. First, we are going to look at the different fat-burning compounds contained within foods, and then we will give examples of the top fat-burning foods.

Compounds that burn fat

There are various ways in which foods can help you burn fat. Protein keeps you feeling fuller for longer, and your body burns more calories digesting protein than carbs. Protein also helps you build muscle. Those with a higher muscle mass burn fat faster, reducing body fat. Protein is vital for improving your overall body composition.

Some foods and drinks speed up your metabolism - many use caffeine to help aid weight loss. Spicy foods have a similar effect.

Foods with a high water content take up more room in your stomach with fewer calories, helping prevent weight gain.

Omega-3 fatty acids are healthy fats that can help you lose fat by boosting the effects of exercise and speeding up your metabolism.

Fat-burning foods

So now you know what types of compounds can help you burn fat, here are some great examples of where to find them.

Full-fat Greek yogurt 

Greek yogurt is one of the very best fat-burning foods you can eat. It is high in protein so keeps you feeling fuller for longer and it contains conjugated linoleic acid, a chemical that speeds up fat burning. Full-fat Greek yogurt also helps you keep both your blood pressure and your cholesterol low while reducing your risk of heart disease.

Apple cider vinegar

Apple cider vinegar has been used for generations as an appetite suppressant and general health supplement. It is usually taken before meals to help reduce the number of calories you consume.

However, it is important to use apple cider vinegar safely and carefully. First up, don’t drink it straight! It needs to be mixed into water, or the acid could burn your throat. You should also stick to a maximum of two teaspoons per day spread over at least two sittings (so don’t drink more than one tablespoon at a time).

Oily fish

Oily fish such as salmon, mackerel, tuna and sardines are powerhouses when it comes to weight loss. Low in calories, high in protein and great for keeping your stomach satisfied.

Their real superpower lies in their Omega-3 fatty acids, which reduce cortisol production - the stress hormone that increases belly fat production. Oily fish also protect you against a long list of diseases, including arthritis, heart disease, dementia, cancer and asthma.

Fish also contains L-Carnitine, which helps turn fat stores into energy, helping you break down and improving your workouts.

Chili pepper

Burning hot and burning fat! Chili peppers contain a chemical called capsaicin, which promotes weight loss in two ways; it curbs appetite and speeds up your metabolism. It has been shown to fight against metabolic slowdown, which can occur when we reduce our calorie intake.

Dark Chocolate 

Chocolate for weight loss? 

We are in! 

Dark chocolate can reduce hunger and calorie intake when eaten before a meal. It is also full of antioxidants and magnesium, which have a number of health benefits.

You do have to be careful with this one. Some dark chocolates are high in fat and added sugar, so here are a few rules to follow: 

Stick to 28 grams per day (a couple of squares in a large bar) and choose only high-quality chocolate that is at least 70% cocoa. 

Green Tea

Green tea is a popular weight loss tool, and green tea extract is found in many supplements. The effect can vary from person to person, and the more you drink (within reason!), the greater the effect - 2-4 cups per day if you can. Green tea is an excellent source of the antioxidant Epigallocatechin Gallate which has been shown to specifically target belly fat.

It also contains some caffeine.


Nuts are full of fiber and protei, which is great for ensuring you feel full and preventing further snacking. Nuts are also a great source of appetite-curbing, metabolism-boosting Chromium.

Nuts are high in calories and fat, so they must be eaten in moderation. Almonds have the best protein-to-fat ratio.


How great is that first-morning coffee? 

It gets you firing on all cylinders! Metabolism included. The caffeine in coffee can reduce your appetite for a few hours after drinking it.

Lose weight and burn belly fat with PhenQ.

There are so many great, healthy foods on this list that can increase fat burning, fight against belly fat and support our weight loss goals. However, it can be tough to include all of these in your diet regularly. Who has the time to make a coffee and four cups of green tea every day?? 

If you are struggling to include all of these fat-burning foods in your diet, there is a supplement that contains many of their fat-burning ingredients. 

PhenQ provides a fantastic range of compounds in just one pill: 

  • Capsimax - a concentrated extract of the capsaicin found in chili peppers
  • Chromium picolinate 
  • Caffeine 
  • L-Carnitine Fumarate

PhenQ also contains Nopal Cactus, which helps you feel full and reduces calorie absorption by binding to the fats in the foods you eat and moving them right through your digestive system. Give it a try and enjoy its fat-burning power!