Best Healthy Foods That Help You Burn Fat

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 Nutritionists' Top 15 Foods for Boosting Metabolism

There appears to be no shortage of powders and drinks on the market today that claim to burn fat and boost your metabolism. However, the true potency of any of these magical products makes us skeptical. When it comes to making a long-term difference in your metabolic rate through diet, nothing beats eating healthy food.

After all, you can try all the crazy diets you want, but the simplest way to maintain a healthy weight is to eat good, real food. Instead of a lengthy diet, we discovered foods that are high in nutrients, promote satiety, and are simple lifestyle changes to include in your shopping cart. We talked to nutritionists Elissa Goodman and Dana James about the foods that keep your metabolism running smoothly. Check out some of the best metabolism-boosting foods to add to your shopping list right away.


Because of their high protein content, nuts cause your body to burn more fat in order to digest them. They're also low-glycemic, which means they keep your blood sugar levels stable.

Nuts, despite their small size, should be consumed in moderation. According to James, "Nuts, particularly nut butter, are not a weight-loss-supporting food if consumed in excess. It is critical to ensure that the nuts are raw. When nuts are roasted, the oil is destroyed."

Coconut Oil

Coconut oil is anti-viral and antibacterial, and it helps to maintain a healthy balance of good bacteria in your gut, which is required for efficient digestion. "Despite the fact that coconut oil is mostly saturated fat, it is an excellent cooking oil. It is composed of medium-chain triglycerides (MCT), which, contrary to popular belief, have been shown to lower cholesterol and obesity "According to Goodman.

And its high fat content (good fats) helps to boost your metabolism. Coconut oil contains medium-chain fats, which are more metabolically active than long-chain fats found in foods like butter.

Whole Grains

Whole grains contain short-chain fatty acids, which cause the release of leptin, the satiety hormone, allowing you to eat less. 8 The high fiber content also slows blood sugar release and evens out insulin spikes, implying that extra energy is used for digestion.

Because whole grains are processed, some nutritionists and dietitians do not consider them to be a food that aids in weight loss. Potatoes, sweet potatoes, and yams are recommended by James because they contain resistant starch, which slows the glycemic response.

Oily Fish

Two types of omega-3 fatty acids, EPA and DHA, found almost exclusively in fish, are likely to be responsible for its superior health benefits. They have been shown to significantly reduce inflammation, increase HDL cholesterol (the good kind that scavenges excess cholesterol in the blood), and aid in the maintenance of brain function. 7 In fact, DHA accounts for up to 50% of the fatty acids in the brain. "Just be careful not to eat fish too frequently due to the high levels of toxins," Goodman advises. Omega-3 fatty acids are abundant in oily fish such as salmon, herring, and tuna.


Hemp seeds and flaxseeds are high in omega-3 and omega-6 fatty acids, which reduce inflammation and improve blood flow to your muscles, causing your metabolism to speed up. 6 "Hormones are responsible for how the body functions (thyroid hormone, insulin, testosterone, growth hormones to name a few). They operate on a cellular level. The fat in the seeds supports the integrity of the cells, allowing them to hear the hormonal response "James elaborates.


Berries are a high-energy, nutrient-dense food. They lower the risk of lung cancer, slow cancer progression, increase stem cell levels, protect stem cells from stress, boost angiogenesis defenses, protect DNA, improve immune response, and more," Goodman says. Berries have also been shown to improve metabolism by stabilizing glucose levels and decreasing body fat content.


If you add cinnamon to your coffee, it will help to suppress the adrenaline and noradrenaline response, slowing the glucose. "Eating fruit with a more direct glycemic response will help negate that response," James explains. "When blood glucose levels are too high, the body overproduces insulin." Cinnamon may help with fat loss by limiting the insulin response."

Many spices, including cayenne pepper, are known to increase metabolism, but cinnamon also curbs your sweet tooth, helps balance your blood sugar, and improves insulin sensitivity. It can be mixed into your dessert to help prevent post-meal blood sugar spikes.

Hot Peppers

Spicy foods contain natural chemicals that stimulate your metabolism. Chili peppers are especially tasty. They contain the bioactive capsaicin,' which has the ability to stimulate the immune system's response to cancer cells, Goodman says. Capsaicin also assists your body in burning more energy. You can't stand red peppers? Even a pinch of cayenne pepper can increase metabolism and reduce hunger.


Gluten-free oats are an incredibly healthy whole grain, providing several vitamins and minerals as well as fiber—making them an excellent breakfast food, explains Goodman. Oats not only keep insulin levels low after eating them, preventing blood sugar spikes that signal your body to store fat, but they are also high in fiber. Your body burns calories as it breaks down the fiber.

Citrus Foods

Citrus fruits, particularly lemons and grapefruits, aid digestion. They're low in sugar and contain an antioxidant that can help lower your blood sugar response after meals—plus vitamin C, which is necessary for normal fat metabolism. 2

"Lemons contain a nutrient known as limonin. It aids in the first and second stages of liver detoxification. Supporting the body's ability to detoxify chemicals promotes fat loss "explains James

Lean Meats

When digesting protein, your body works harder than when digesting fat or carbohydrates. Eating lean meats, such as white meat chicken and turkey, requires more energy to digest. Furthermore, all of that protein aids in the preservation of muscle mass, allowing your metabolism to function optimally.


Beans (not refried) are a high-fiber, metabolism-boosting food that lowers insulin levels after eating and improves insulin sensitivity over time. 1 As a result, Your body stores fewer calories.

Beans, an excellent source of protein and vitamins, also help you feel full. "The primary way that most of these foods help with weight loss is that if you eat them, you are less likely to eat another food that is ultra-processed, high in calories, or high in unhealthy fats like trans fat and saturated fat," Goodman explains.


Calciferous vegetables, such as broccoli, cabbage, cauliflower, and Brussels sprouts, contain three essential nutrients that help your metabolism function properly: B vitamins, calcium, and vitamin C. They also contain sulforaphane, a nutrient that aids in the detoxification of toxins and estrogen. When both of these are active, fat loss is slowed," James explains. They also have a high water and fiber content, which improves your body's ability to burn fat.


Iron is required by your body to effectively carry out its calorie-burning processes. Iron promotes the flow of oxygen throughout the body, which aids in the production of energy and metabolism. Lentils are one of the best foods on the planet in terms of nutrient quality. They have the most protein per weight of any plant-based food, are a simple substitute for animal protein in any recipe, and are high in fiber, "Goodman says. One cup of lentils contains 35% of your daily iron needs, as well as protein and fiber, which aid in digestion.

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