30 of the Best Fat Burning Foods and Drinks

Curious about which foods and drinks may help support weight loss? Here’s a round-up of 30 items that have been linked to fat-burning effects, based on their nutritional properties and influence on metabolism.

How Can I Lose Fat Quickly?

Whether it’s about fitting into your favorite outfit again or simply wanting to feel lighter, shedding fat in a safe and sustainable way is key. Rapid loss often backfires and can lead to health problems like gallstones and nutritional deficiencies.

The NHS recommends aiming to lose between 0.5kg to 1kg (about 1lb to 2lb) per week. Safe, lasting weight loss usually involves combining several healthy habits:

  • Start your day with breakfast
  • Eat meals at regular times
  • Fill up on fruit and vegetables
  • Get regular physical activity
  • Stay hydrated
  • Include high-fibre foods
  • Keep an eye on your calorie intake
  • Opt for smaller portions
  • Reduce — not eliminate — high-calorie treats
  • Cut back on alcohol
  • Plan meals ahead of time
  • Avoid stocking up on junk food

Summary

  • Slow and steady is the healthiest way to lose fat
  • 0.5kg to 1kg per week is a safe range
  • Success comes from healthy diet and lifestyle combinations

What Foods Help Burn Belly Fat?

Now that we’ve established the importance of calorie control and balanced choices, let’s look at foods that may actually help reduce belly fat.

9 Foods That Burn Belly Fat

  • Black beans – Rich in soluble fibre, they support gut bacteria that produce butyrate, a compound shown to enhance calorie burn in lab tests on mice.
  • Salmon – A source of omega-3 fats that may lower inflammation and belly fat while boosting adiponectin, a hormone that supports metabolism.
  • Avocados – Packed with monounsaturated fats, they help reduce hunger and may prevent fat from storing around the midsection.
  • Eggs – High in protein, eggs leave you feeling fuller longer. One large egg has around 78 calories and offers 6g of protein.
  • Sweet potatoes – Contain carotenoids, antioxidants that help stabilize blood sugar and may reduce belly fat accumulation.
  • Miso paste – A probiotic-rich ingredient that supports digestion, immune health, and possibly fat burning.
  • Oatmeal – Contains beta-glucans, a soluble fibre that forms a gel in the gut, supporting satiety, cholesterol levels, and blood sugar control.
  • Spinach – Includes sulfoquinovose (SQ), a sugar molecule that promotes beneficial gut bacteria and may help prevent belly fat through anti-inflammatory effects.
  • Plums – Offer flavonoids and pectin, both of which have been shown in animal studies to combat fat absorption and liver fat buildup.

Summary

  • Many foods support fat loss naturally by influencing metabolism or appetite
  • Butyrate in black beans and flavonoids in plums are just a couple notable examples

9 Drinks That Burn Fat

  • Water – Has zero calories and may raise your resting energy burn by up to 30% shortly after drinking.
  • Fennel water – Known for aiding digestion and supporting gut health through antibacterial properties.
  • Green tea – Combines caffeine and the antioxidant epigallocatechin gallate to enhance metabolism and help break down fat.
  • Ginger tea – May help reduce appetite when consumed before meals, according to some studies.
  • Black tea – Provides caffeine and polyphenols that promote healthy gut flora and may assist in fat breakdown.
  • Cumin tea – Contains thymoquinone, a compound recognized for antioxidant effects and potential weight benefits, though more studies are needed.
  • Apple cider vinegar – Its main active ingredient, acetic acid, can slow digestion, improve metabolic function and reduce cravings.
  • Vegetable juice – A handy way to boost your fibre and vegetable intake, both helpful in controlling appetite.
  • Protein shakes – Promote fullness by boosting GLP-1 (a satiety hormone) and reducing ghrelin (the appetite hormone).

Summary

  • Some drinks may support fat loss by increasing metabolism or regulating hunger
  • Apple cider vinegar and green tea are among the top contenders

Which Fruit Burns the Most Fat?

Fruits are naturally low in calories and high in fibre and essential nutrients. Certain types, especially citrus fruits, may be especially effective for fat loss:

  • Pineapples – Contain bromelain, an enzyme blend linked to fat digestion and appetite suppression in some research.
  • Grapefruit – Eating half before a meal has been associated with reduced calorie intake and increased fullness in clinical studies.
  • Other helpful fruits:
    • Apples
    • Pears
    • Cherries
    • Blueberries
    • Strawberries
    • Watermelon
    • Lemons
    • Peaches

Summary

  • Citrus fruits such as pineapple and grapefruit have shown fat-burning properties
  • Other fibre-rich fruits also support healthy weight loss

What Food Burns Fat While You Sleep?

Certain foods may keep your metabolism working while you rest — especially those that demand more energy to digest than they supply:

  • Citrus fruits – Rich in fibre and vitamin C, which contains carnitine, a compound that helps mobilize fat for energy use.
  • Legumes – High-protein foods like kidney beans and chickpeas take longer to digest, keeping you fuller and using more calories in the process.
  • Whole grains – Provide fibre and complex carbs that fuel your metabolism and satisfy longer, reducing nighttime snacking.

Summary

  • Certain foods can contribute to fat burn overnight
  • Look for fibre- and protein-rich options like citrus, legumes, and whole grains

Takeaway

Yes, some foods and drinks may make it easier to burn fat — by keeping you full, aiding digestion, or revving up metabolism. The key is to include them as part of a well-rounded, healthy diet and not rely on them alone for results. Safe, sustainable weight loss usually comes from consistent nutritional habits and active living.

Sources

Disclaimer

The advice in this article is for informational purposes only and should not be used as a substitute for medical care. Always consult a healthcare professional before starting any new supplement, diet, or treatment. Supplements should not replace a varied diet and healthy lifestyle.