Which Foods Increase Metabolism And Burn Fat?

Increase Metabolism And Burn Fat

Several foods help in increasing metabolism and burn fat. Boosting metabolic rate can shed extra pounds and burn calories.

There are various supplements, drinks, and powders available in the market that effectively burn fat with increased metabolism. But when it comes to diet, eating healthy food is the best way to achieve the target.

A single food item cannot effectively eliminate fats in your body. To get rid of fat, you need to burn calories. And metabolism helps in converting the food or drinks you consume to energy.

Various foods can help increase your metabolism and burn fat. However, your metabolic rate largely depends on your genes, age, gender, and body. Compared to women, the metabolism in men is faster because they tend to have more muscles and less body fat.

Increase Metabolism

Here are ten foods that can increase your metabolism and burn fat:

Eggs: Eggs are high in protein and low in calories, which is highly beneficial in losing weight and burning fat. A healthy breakfast with high protein can help your metabolism rate, and eggs are among the most nutritious foods. Adding egg to your diet can reduce food cravings as it provides satiety.

The yolks present in eggs are a rich source of Vitamin D. A study says that Vitamin D deficiency can lead to excess belly fat. And so, including Vitamin D in your diet can help reduce fat.

Avocados: Avocados are a fat-burning food. They contain polyunsaturated and monounsaturated fats, which can help you burn unhealthy fats. They contain healthy fats and fiber that keep you full and prevent you from cravings.

A study by Nutritional Journal says that adding an avocado to your lunch provides satiety that can decrease your food cravings for over 3-5 hours. And it is exceptionally beneficial for overweight adults.

Green vegetables: Green vegetables such as spinach, kale, collards, etc. contain high vitamin, minerals, and antioxidant which significantly helps in fat burning. Green leafy vegetables contain iron which is essential for growth and increases metabolism. They are low in calories and high in fiber that works efficiently for weight loss.

Nuts: Nuts are healthy, nutritious foods. They are high in magnesium, protein, fiber, and vitamins that help reduce belly fat by keeping you full for a long time. Nuts contain calories and fat, but our body doesn’t absorb all the fats when we consume nuts. Most nuts contain polyunsaturated and monounsaturated fats that are considered healthy.

Nuts that can burn fat and aid in weight loss are:

  • Almonds
  • Cashew nuts
  • Pistachio
  • Walnuts
  • Brazil nuts

Nuts that can burn fat


Beans and legumes: Beans are high in protein with numerous health benefits. They are also rich in nutrients that control cholesterol levels, reduce sugar levels, and improve gut health.

Beans contain beneficial nutrients that keep you full and satisfied with fewer cravings. It also contains fiber that fills you up with fewer calories keeping you full between meals—adding beans to your diet aids in losing weight and getting rid of fat, reducing risks of obesity.

Some of the healthiest beans are:

  • Black beans
  • Chickpeas
  • Kidney beans
  • Soybeans
  • Navy beans
  • Lentils
  • Pinto beans
  • Peas

Some of the healthiest beans

Whole grains: Whole grains contains high dietary fiber compared to refined grains which help in controlling weight.

A study suggests that adding whole grains to your diet increases metabolism and calorie loss. The participants who added whole grains to their diet lost 100 calories a day due to increased metabolism compared to those who ate refined grains.

Whole-grain foods that increase metabolism and are rich in fiber are:

  • Oatmeal
  • Quinoa
  • Brown rice
  • Pasta
  • Barley

Whole grain foods that increase metabolism

Chilly/Spices: Peppers contain capsaicin that provides various health benefits. Capsaicin can boost your metabolism and control your appetite, which can help in burning calories.

According to a study by PubMed, people who added pepper to their diet have been shown to increase satiety and have fewer cravings.

Adding capsaicin to your diet can control your diet and prevent you from overeating, which can help in consuming fewer calories and help in weight loss.

Fatty fish: Fatty fish contains omega-3 fatty acids, which are beneficial for health and can help burn fat.

Fish has high protein that increases metabolic rate and keeps you full. Omega-3 fatty acids also provide other health benefits such as the risk of depression, better health, heart, and brain. Fish oil reduces hunger and appetite beneficial for losing weight.

Ginger: Adding ginger to your diet or meals can help increase metabolism, promote digestion, and suppress appetite.

A study by PubMed on weight loss and metabolism on overweight people found that ginger aids in weight loss. Ginger contains shogaols and gingerols, and its antioxidant properties prevent inflammation.

A study says that ginger can increase metabolism by 20%, and another study suggests that ginger enhances calorie burn and reduces hunger beneficial for weight loss in overweight adults. It also lowers cholesterol levels, blood pressure and protects from fat buildup in the arteries.

Berries: Berries like raspberries, strawberries, cranberries, and blueberries are rich in nutrients with several vitamins and minerals.

Berries are high in fiber with advantageous metabolism effects, improves digestion, and reduces fat, especially belly fat. Berries are low in calories and contain flavonoid anthocyanin that helps in cravings and increases metabolism.

Berries are healthy foods and provide significant health benefits. They also contain anti-inflammatory properties, lowers cholesterol, reduce blood sugar, and also reduces hunger.



No ingredient or food can burn body fat or burn a hundred calories in a day. But some various foods and drinks can help in increasing your metabolism while also providing health benefits. By adding these foods to your diet can result in good health, including fat loss.

Foods high in fiber are considered the best to help you lose weight as they are low in calories. Fibrous foods keep you feeling full and prevent you from excess cravings. To burn body fat, maintaining a wholesome diet is essential. It is also necessary to stay hydrated for better digestion to help in weight loss.

Jason Shaw is an experienced bodybuilder, gym owner, nutritionist and content creator for many websites. He has competed at a high level and wants to bring that experience in muscle building, fitness and nutrition including supplements to our many readers, whether you're a skinny guy want to build muscle or a seasoned bodybuilder.

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