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Free List of Fat Burning Protein Foods

By Jennifer Andrews ; Updated July 18, 2017

There is no one specific food or diet plan that will guarantee fat-loss or weight-loss success. However, there are several foods that will help you to lose weight, and fat, by keeping your daily caloric intake low and increasing your metabolism. A higher metabolic rate will help you burn more calories to increase fat-burning potential. Protein, in particular, is recommended to help in fat-burn as this nutrient satiates the appetites and aids in the development, maintenance and repair of muscle. Add high-protein foods to your daily menu as part of a healthy diet and exercise regimen.


Chicken is high in protein which boosts the metabolism to increase calorie and fat burn. According to the NY Daily News, AOL Health reported findings from Danish researchers who found that men increased calories burned when they substituted 1/5 of their daily carb intake with protein foods including chicken. A 4 oz. serving of chicken breast provides approximately 130 calories, 1 g of fat and 27 g of protein.

Lean Pork

Pork is high in protein and may assist in increasing fat-burn. According to NY Daily News, the body has to work harder to digest protein. This increases energy requirements and calories burned which can aid in fat and weight-loss. Pork's protein content is also filling, which satiates the appetite to prevent over-eating foods that are high in sugar and fat. Avoid fatty cuts of pork and select those that are labeled as lean or have the words round or tenderloin on their package.


Eggs are a complete source of protein that are a healthy fat-burning alternative for people avoiding meat products. One large egg provides 75 calories, 5 g of fat and 6 g of protein. It has no sugars and is a source of essential vitamins and minerals including iron which transports oxygen to blood and body cells. If you are trying to keep fat intake low or eating more than 1 to 2 eggs per day, consider eating only the egg whites which can be bought separately to reduce waste. The egg white contains all the protein of the egg, minus the fat found in the yolk.


Salmon is a high protein food that helps you burn fat. Protein not only satiates the appetite but it also helps develop muscle, which has a higher metabolic resting rate than fat. Hence, the more lean muscle you have, the more calories you burn even while at rest. High-protein foods, including salmon make a healthy dinner option after a workout to aid in muscle repair. Furthermore, fatty fish such as salmon are sources of healthy omega-3 fatty acids which may decrease levels of leptin, a hormone that stimulates the appetite, in the body. This aids in increased calorie burn.

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