Many nutritionists or dietitians recommend a combination of diet and exercise for weight loss, and when they say “diet,” they don’t mean unhealthy, unsustainable fads or miracle trends. 

Instead, they’re referring to the consumption of whole, healthy foods to lose weight that leave us feeling full, satisfied, and energized. Eating your leafy greens and rich, balanced meals is what leads to a healthy lifestyle.

For an additional boost, some foods help burn fat on their own. Eating these foods doesn’t have the same effect as going to the gym, but the 12 ingredients below help keep metabolic function and other bodily processes moving for optimal weight loss. 

Read about these powerful foods to understand how nutritious meals can help you reach your weight loss goals. The best part is that these fat-burning ingredients are all delicious, and you probably already eat many of these foods just because you like them.

1. Avocados

Go ahead: order the side of guacamole with your next burrito. Avocados are fat-burning vegetables that help us feel satiated, physically and mentally. They fill us up, but they also taste incredible and satisfy our cravings for fatty foods. They’re packed with over 20 vitamins and minerals like potassium and calcium, soluble fiber, and have been linked to lower cholesterol levels. Avocados also help regulate the expression of fat genes, especially in the stomach area.

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2. Fish

Tuna and other more high-fat varieties of fish are excellent for weight loss because they provide a protein-packed hit of nutrition. Fish gives us the energy to get through our day with the energy to stay active. Also, fatty fish, like salmon or sardines, contain Omega-3 fatty acids that spur fat loss. This hit of lean protein and fatty acids can help you stay full for longer and reduce inflammation.

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3. Coffee

We know that coffee isn’t technically a food, but this beverage is a necessary part of many of our morning rituals. And, if the first thing you do in the morning is brew a cup, you’ll be happy to learn that coffee does more than just wake us up. The burst of energy that caffeine provides helps us go harder in our exercise routines or morning walk to work. Plus, caffeine can boost metabolism, helping you burn calories more efficiently.

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4. Grapefruit

Eating grapefruit has long been hailed as one of the fruits that burn belly fat. However, instead of giving you unhealthy, dated advice about weight loss foods for women (like suggesting that eating just half a grapefruit for breakfast is a good idea), we recommend adding this fruit to well-rounded meals like power salads. Research shows that this juicy citrus fruit sparks adiponectin production, and this hormone helps break down fat. It’s also very satiating, meaning you’ll feel full for longer.

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5. Eggs

There are plenty of flashy techniques out there for feeling full, but the best way to do so is by eating nutrient-rich foods like eggs, which fortify your body and provide energy. The idea isn’t to trick your body into not wanting food; it’s to give it the kind of food it wants and needs. High-protein foods like eggs or fish are exactly what your body needs. Eggs are low in calories, high in protein, and incredibly nutrient-dense. Don’t bother swapping up your sunny-side-up breakfast for plain old egg whites, either; although egg whites have fewer calories, egg yolks are beneficial for reducing cholesterol and contain many of an egg’s best nutrition benefits.

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6. Apple cider vinegar

Apple cider vinegar may be part of many fad diets as food that burns fat fast, but it can also play a role in a healthy, balanced one. Some people mix a splash of this sweet but acidic liquid into water or salad dressings. It’s touted as a wonder food: good for the skin, weight loss, and blood sugar levels. There isn’t overwhelming evidence for this, but certain studies show that it is especially effective at burning belly fat and reducing blood sugar and insulin levels. Apple cider vinegar can be heard on your stomach, though, so make sure you’re not drinking it on an empty stomach.

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7. Chili peppers

Drizzle some Sriracha or sprinkle cayenne pepper on whatever you’re eating because the antioxidant in hot peppers, known as capsaicin, helps you feel full. Your metabolic rate increases for about 30 minutes after eating chili peppers while your metabolism works faster to turn food into energy. These spicy delights also have excellent anti-inflammatory properties and can help raise your body temperature, which, in turn, helps you burn more calories. 

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8. Beans

Canellinni and kidney beans are loaded with fiber, which keeps your digestion on track and keeps you feeling full for longer. In addition, white beans like canellinis contain alpha-amylase inhibitors, which moderate carbohydrate absorption.

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9. Greek yogurt

Yogurt isn’t just for parfaits anymore. People now substitute this dairy product in dressings, dips, and other dishes that normally contain higher-fat foods like mayonnaise or sour cream. Yogurt is a wholesome, satisfying ingredient whose fat-burning qualities have been proven by science. Studies show that eating yogurt in place of other foods can promote weight loss. It’s also packed with probiotics that promote gut health—not all bacteria is bad, and probiotic-rich foods keep the good stuff growing.

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10. Nuts

We’ve probably all heard the advice to carry nuts around with us as a nutritious, satisfying snack. They fill us up, taste delicious, and provide a quick hit of protein and healthy fats. Nuts are rich in antioxidants, which help control inflammation, and vitamins, which leave us feeling good. Many nuts and seeds are rich in magnesium, zinc, copper, and other vital minerals. What’s more, some varieties of nuts, like pistachios, are low in calories but far more satiating than high-calorie snacks like chips or fries.

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11. Blueberries

Berries are little juicy treats full of flavor and fiber. And, if you’ve learned one thing in this article, it’s that fiber-rich foods that fill you up keep you feeling energized longer. If you’re watching what you eat, you’re probably trying to control cravings. While filling up on healthful foods may not burn body fat on its own, it will encourage new eating habits and keep you from reaching for the snacks you’re trying to avoid. Blueberries can satisfy your sweet tooth without breaking the healthy patterns you’re building. Drop them on some yogurt, and you’ve got the snack of dreams.

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12. Quinoa

Dieters often cut back on calories, following advice about getting into a caloric deficit to ensure weight loss. Low-calorie diets are dangerous, and one should always check with a medical professional before starting any weight-loss plan that works this way. Either way, ensuring that your calories come from nutrient-rich foods and not “empty” ones is vital to maintaining your overall health. Whole grains like quinoa are packed with vitamins, minerals, and proteins and help ensure that your body gets the nutrients it needs, even if your doctor has recommended a reduced-calorie diet.

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