Certain foods and drinks can support the body’s fat burning by boosting metabolism and improving satiety.
Instead of supplements, research points to natural dietary choices. Here is an overview of foods that may contribute to weight loss and better health.
Fatty fish
Fatty fish such as salmon, herring, and mackerel contain omega-3 fatty acids, which may help reduce body fat, according to a study published in Nutrición Hospitalaria.
They are also rich in protein, which increases satiety and can boost metabolism.
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MCT oil
MCT oil is metabolized differently than other fats and may increase metabolism while reducing appetite, according to a study published in Nutrients (1).
It may also help preserve muscle mass during weight loss.
Coffee
Coffee contains caffeine, which can increase fat burning, according to a study published in Critical Reviews in Food Science and Nutrition (1).
Moderate intake can provide benefits without side effects such as restlessness or sleep problems.
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Eggs
Whole eggs are nutrient-dense and high in protein, which can reduce hunger and overeating.
The digestion of protein can also increase calorie expenditure, according to a study published in the Journal of Obesity & Metabolic Syndrome.
Green tea
Green tea contains the antioxidant EGCG, which may promote fat burning and reduce abdominal fat, according to a study published in the International Journal of Molecular Sciences.
A daily intake of a couple of cups may provide health benefits.
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Whey protein
Whey protein can increase satiety by stimulating hormones that signal fullness, according to a study published in Nutrients (2).
It may also support fat loss and improve body composition.
Apple cider vinegar
Apple cider vinegar contains acetic acid, which in an animal study published in Critical Reviews in Food Science and Nutrition (2) is associated with increased fat burning and reduced fat storage.
It should be consumed in small amounts diluted in water.
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Chili
Chili contains capsaicin, which may increase satiety and reduce the risk of overeating, according to a study published in Molecules. It may therefore help maintain a healthy weight.
Oolong tea
Oolong tea contains polyphenols and caffeine, which may support weight loss and fat burning.
However, the effect is primarily observed in animal studies, for example those published in Food & Nutrition Research.
Greek yogurt
Full-fat Greek yogurt is rich in protein, potassium, and calcium. Protein-rich dairy products may contribute to weight loss and fat reduction, according to a study published in Nature Portfolio.
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Olive oil
Olive oil consists mainly of oleic acid, which may have a positive effect on body fat, according to a study published in Advances in Nutrition.
It can easily be included in the diet as a dressing or in cooking.
Frequently asked questions
Drinks such as tea, coffee, and protein shakes can support weight loss. Foods rich in fiber, protein, and healthy fats may help reduce abdominal fat.
No miracle cure
There is no miracle cure for fat burning, but several natural foods and drinks can boost metabolism and support healthy weight loss over time.
Sources: Healthline, Nutrición Hospitalaria, Nutrients (1), Critical Reviews in Food Science and Nutrition (1), Journal of Obesity & Metabolic Syndrome, International Journal of Molecular Sciences, Nutrients (2), Critical Reviews in Food Science and Nutrition (2), Molecules, Food & Nutrition Research, Nature Portfolio og Advances in Nutrition.