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Foods to Eat When You Want to Burn Fat Fast

By Becky Miller ; Updated July 18, 2017

Many foods are conducive to weight loss and will help you lose weight and burn fat. You can increase your body’s fat-burning power by eating more foods that strengthen your body’s main fat-metabolizing organ, the liver, says Michelle Schoffro Cook, a best-selling author and doctor of natural medicine. Some foods require more calories to digest than they contain, and some foods boost your metabolism, letting you burn fat faster.


Lean chicken and turkey, salmon, tuna, lean beef and sardines top the list of the healthiest fat-burning meats. When you eat these high-protein foods, your body uses energy to digest them. In other words, calories and fat are burned up in the digestion process of high-protein foods. Protein is also good for muscle building, which increases metabolism.


When you eat hot foods, like habaneros, cayenne chiles or jalapeño peppers, your body temperature increases. By creating heat, your metabolism speeds up and burns more calories in an effort to cool back down.

Green Tea

Green tea has molecular properties that make it conducive to weight loss. A key compound is epigallocatechin gallate, or EGCG, a powerful antioxidant that fires up your nervous system and helps your body burn more calories, especially when combined with caffeine.


Eggs are loaded with protein, which, like meat, your body has to work hard to digest. According to Stephan Aschan of the Huffington Post, eggs are high in amino acids and lecithin, which increases your bile production. Bile is a fat emulsifier and absorbs fat in the small intestine. Make sure to eat eggs in moderation. A few eggs a week are fine.

Whole-Grain Bread, Cereal and Oatmeal

Whole grains are packed with fiber and complex carbohydrates that fill you up but don’t cause an insulin spike, so your body doesn't go into "fat storage" mode. Due to its fiber content, a single serving of whole-grain bread can be more filling than two servings of white bread. "Fiber also moves fat through our digestive system faster so that less of it is absorbed," according to the folks at Calories Per Hour.

Garlic and Onions

Minerals and oils inside garlic and onions break down fat and increase your metabolism. “This dynamic duo of foods contains phytochemicals that break down fatty deposits in the body,” according to Cook.

Beans and Legumes

Beans are high in protein, which helps your body build muscle and burn calories. They are also high in fiber, which may inhibit your body from absorbing fat. Stay away from baked and refried beans, and stick with kidney, lima, navy and white beans.

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