7 Foods that Burn Fat & Help You Lose Weight

Nutrition is a complicated science, and even the experts struggle to truly understand the interactions that take place when food enters the body. Though we do at least have a rudimentary understanding of the necessity of various nutrients and compounds in the body, it is difficult to determine the value of any individual type of food, or even any isolated vitamin or mineral. Basically, most of us can rattle off a long list of vitamins and minerals, but as for what they really do inside the body, it’s largely a mystery.

Human nutrition is one of those amazing areas where the whole does in fact seem to be far greater (and far more important) than the sum of its parts. Thus, the best thing that we can do for our bodies when it comes to health is to eat a varied plant-based diet, rich in whole grains and unsaturated fats.

Yes, you heard it right. Fat is not the enemy! In fact, healthy fats like olive oil provide essential omega-3s, and help us to absorb many vitamins. Various “experts” have spent countless hours over the past several decades telling us what we shouldn’t eat— animal-based fats, carbs, and sugar for example— but they tended to ignore the concept of diet as a whole.

Obesity can actually be the product of malnutrition, and some individuals may be more likely than others to gain weight based on the activity of their gut microbiome (the active colony of bacteria living in our guts, helping us to digest food, among other things) even if they eat the exact same diet as a thinner person.

Having said all of that, there are some foods that the nutritional science, or the traditions passed down through generations suggest, may in fact aid weight loss. Let’s check out a few of the so-called foods that burn fat.

Grapefruit is your friend

Grapefruit or grapefruit juice may help us to lose weight, but the reason for this is still unknown. A study cited in 2006 in the Journal of Medicinal Food found that half of a fresh grapefruit eaten before meals was associated with significant weight loss, though the mechanism of this weight loss is currently unknown.

Perhaps a key antioxidant is the responsible party, but we just don’t know yet. Eating a whole grapefruit is a better idea than drinking the juice, because it still contains healthy fiber that helps us to feel fuller longer. This fiber also helps our bodies to absorb the glucose from the fruit juice more slowly.

Because an excess of glucose is quickly sent to the body’s storage system, sugary foods (even fruit juices!) can be turned into fat by the body. This is its evolutionarily proven way to prepare for a rainy (read: less food secure) day. These situations are rare in modern society, so we tend to pack on the pounds instead. If you are adding grapefruit to your diet, be aware of any potential drug interactions- various pharmaceuticals should not be taken with grapefruit juice.

Green tea + exercise?

This is another food that many people swear by as a weight loss aid. Again, this has not been proven definitively and is not widely accepted by the scientific community, but you can easily find tons of pop science praising its benefits. Research done earlier this year at Penn State’s College of Agricultural Sciences seems promising. The results of their study showed significant weight loss in subjects who combined regular exercise with a decaffeinated green tea supplement.

Of course, these subjects were mice, but evidence suggests that similar results may in fact occur in humans. In part, this supposed “fat burning” effect may really be related to metabolism, and the role certain antioxidants play in the body. Antioxidants known as polyphenols seem to play a role in metabolism, and green tea is rich in these compounds.

This may also be helpful because a glass of unsweetened green tea helps to hydrate, and lends at least a temporary sensation of fullness. Notice that I said unsweetened; though green tea itself is a calorie-free food, non-nutritive sweeteners can pack on the calories. If you prefer tea that’s a little sweeter, try a naturally derived sweetener like stevia.

Caffeine might work

Caffeine may also have a role to play when it comes to weight loss. Though caffeine is found in green tea, it occurs naturally in far lesser quantities in comparison to that found in black tea. Coffee contains even more, and you’ll find the highest quantities of caffeine in a lightly roasted espresso. Counter to popular belief, the darker coffee roasts, which have become oh-so-popular these days, actually contain less caffeine.

The role of caffeine-laden drinks in the realm of weight loss may again have something to do with the fact that you are drinking a beverage that gives the body a semblance of fullness rather than consuming a full meal. Caffeine is also a stimulant, which can serve as an impetus to a more active lifestyle, at least temporarily. You know how that vodka-red bull allows you to dance all night? Not the best weight loss plan, but it’s basically the same idea. So far, studies have shown that using caffeine to fuel one’s daily workout has a little effect on weight loss.

Unfortunately, because commercially produced super-sweetened and fatty coffee-based beverages are so readily available these days, it’s incredibly easy to transform that calorie-free black coffee into what is essentially a warm, candy-studded milkshake. The same goes for chocolate— whereas the antioxidants and the caffeine found in dark cocoa powder may have a positive impact on weight loss, when it comes to sugar-packed milk chocolate, the potentially negative impacts on health outweigh the benefits.

Give green juice another try

To some, this may sound incredibly unappealing. Sucking down a vegetable-based green liquid may be hard to swallow, literally. For me, this is an example where the good outweighs the bad in a huge way, and I’m thankful for my juicer every day.

Whereas cutting out the fiber in fructose-filled fruit leaves you with a tasty but overly sweet beverage that’s sure to shock your system, juiced vegetables have far lower sugar content. Sure, you’re still cutting out a lot of the fiber, depending on what variety of juicer you use. But, you’re giving your body easy access to a bevy of nutrients.

The truth is you’re probably not very likely to chow down on a table-covering pile of kale, broccoli, cucumbers, celery, parsley and spinach. In juice form, this seemingly impossible task might actually become something that you look forward to. Throw in a few white, orange or purple vegetables as well, for even more of a nutritional boost and just a touch of sweetness.

Guzzling green juice leaves some people feeling full. Others, myself included, just start feeling hungry with a bad case of heartburn. If this is the case, follow up your veggie juice with a healthy dose of fiber, prebiotics and good fats—I like a banana with a few tablespoons of peanut or almond butter myself.

Drink more water!

Many times we may misinterpret thirst for hunger. Before you reach for that candy bar, drink a glass of water first. Though water is non-nutritive, it’s also devoid of calories.

Even if dehydration isn’t any issue, drinking a full glass of water before meals can help us to feel fuller faster. While you’re at it, ditch the soda and other sweetened beverages in exchange for water as well. After all, we’re really talking about liquid candy.

When the body is overwhelmed by a great amount of glucose, a lot of that excess sugar is sent to storage. When it comes to the human body, this means it’s turned directly into fat. Since you’re probably not packing on the pounds in anticipation of a long, cold winter, give the sugary drinks a rest. Though water may not actually burn fat, it can help you to lose weight in a big way.

Focus on fiber

Do you ever have that sensation where you’re suddenly hungry again just a few hours after a snack or a meal? Fiber helps us to digest food more slowly, meaning fewer sugar-spiked floods of glucose in the bloodstream, and less frequent hunger pangs.

Nutritionists will tell you that most Americans suffer from a lack of fiber in our diets. This is simple enough to remedy (in theory). Just cut out the processed foods, and stick to lots of fresh fruits, vegetables and whole grains instead. In reality, this adjustment can be unbelievably difficult. But take it from me—your health, and your waistline, will thank you.

Remember to drink lots of water and add fiber to your diet gradually. Don’t be surprised if you experience a little bit of constipation, tummy pain, or digestive upset for a few days. That’s just your body adjusting to this new, healthier lifestyle!

Spice it up!

When you’re trying to keep on track with a healthy diet, the last thing you want to do is drown everything in cheese and butter. Though it might make that broccoli taste better, this is a habit that you should put at least a little effort into breaking.

Though many adults, especially supertasters (who have a higher concentration of taste receptors than the average person) are turned off by the bitter flavor of many vegetables, there are still low-calorie options for improving flavor. Herbs and spices, whether fresh or dried, are flavorful and extremely low in calories.

Rather than adding sugary fruit powders to my water, or salt and a sprinkle of cheese to my veggies, I like to use spice blends that add flavor and help me to feel more satisfied without sabotaging the benefits of eating healthy foods. Whether savory, spicy or sweet, there’s something for everyone. A touch of pumpkin spice adds interest to black coffee, and a teaspoon or so of za’atar is delicious on air-popped popcorn with just a drizzle of olive oil (it’s a whole grain!). A dash of hot pepper is amazing on fresh mango.

Use your imagination, and experiment with new flavor combinations. Nobody ever said healthy foods had to be plain. So take a trip to your spice cabinet, and start dressing up those greens, root vegetables and legumes. Make sure those dried herbs and spices are still fresh—toss them after three months, or when their flavors become dull.

Even if grapefruit, green tea, caffeine, green juice, water, fiber, herbs and spices might not combine to form a revolutionary, fat-burning meal, they can be incorporated into your diet effectively, and easily. Think of diet as a lifestyle. Though you won’t find the answers in a single food or nutrient, devoting more time to exercise and fostering healthy patterns of eating will have you on the path to healthy weight loss in no time.

Eat that fiber, drink that water, and spice up those veggies. You can always share your experiences with these or other foods that burn fat in the comments below.