Close Ad ×

Muscle & Fitness logo Muscle & Fitness

  • Workouts

    Workouts

    • Workout Routines
    • Workout Tips
    • Fitness
    • Athlete/Celebrity Workouts
    • Exercise Videos
    Find Exercises Targeting…
    • Abs and Core Exercises
    • Arm Exercises
    • Back Exercises
    • Chest Exercises
    • Leg Exercises
    • Shoulder Exercises
  • Nutrition

    Nutrition

    • Healthy Eating
    • Lose Fat
    • Gain Mass
    • Supplements
    • Performance Nutrition
    Female sitting on a kitchen table leaning against a trifecta meal box while looking at her phone

    Performance Nutrition

    Trifecta Nutrition Vegetarian Shiratake Noodles Stir-fry
    Performance Nutrition

    8 Micronutrients Important for Performance and Where to Get Them

    Sarah fitness transformation from the Trifecta challenge
    Performance Nutrition

    Shifting Your Mindset in 90 Days

    5 Must-know Winter Bodybuilding Nutrition Tips
    Gain Mass

    5 Winter Bodybuilding Nutrition Tips

  • Athletes & Celebrities

    Athletes & Celebrities

    • News
    • Interviews
    • Women
    • Pro Tips
    • Behind-the-Scenes
    • Videos
    McGough Memorial
    News

    The Life of Peter McGough (1949-2020)

    McGough
    News

    Peter McGough, Legendary Bodybuilding Writer, Dies

    Olympia-2019-Roelly-Winklaar-Press-Conference
    News

    Roelly Winklaar is Out of the 2020 Mr. Olympia

    Seniors
    News

    It's Never too Late to Lose Weight, New Study Confirms

  • Features

    Features

    • Active Lifestyle
    • Gear
    • News
    • Opinion
    Muscle-And-Fitness-Holiday-Gift-Guide-and-Christmas-Present-Ideas
    Gear

    The M&F 2020 Holiday Gift Guide

    Man applying lotion to his and looking in the mirror
    Features

    The Ultimate Skin Care Guide for Men

    Orthopedic surgeon for the National Basketball Association Benedict Nwachukwu wearing a face mask inside a NBA basketball court and the NBA bubble,Walt Disney World Resort
    News

    What Other Sports Can Learn From The NBA Bubble

    Muscular women and female bodybuilders competing and a bodybuilding competition
    News

    Ms. Olympia Returns: A Tradition Restored

  • Flex

    Flex

    • Olympia
    • Nutrition
    • Training
    • Videos
    Mr. Olympia 2020 Top 5
    IFBB

    2020 Olympia Winners

    Olympia PPV
    News

    3 Ways To Livestream 2020 Olympia Weekend

    Professional bodybuilder George Peterson posing at Olympia 2020
    IFBB

    George Peterson - 212 Bodybuilding - 2020 Olympia

    Professional-Bodybuilder-Derek-Lunsford-posing-at-Olympia-2020
    IFBB

    Derek Lunsford - 212 Bodybuilding - 2020 Olympia

  • Hers

    Hers

    • Workouts
    • Nutrition
    • Supplements
    • Athletes & Celebrities
    • Features
    Kelsey Heenan Trainer
    Hers Workouts

    Total-Body At-Home Strength Workout

    Peter Lee Thomas Trainer
    Pro Tips

    Breathing Tips From Halle Berry's Trainer

    Man's hand holding a cup of coffee in a to-go cup
    Hers Nutrition

    Coffee Linked to Lower Body Fat in Women

    Blond-Tom-Boy-Female-Short-Hair-Stretching
    Hers Workouts

    7 Stretches for a Better Workout

  • Olympia

    Olympia

    • Olympia
    • Buy Tickets
    Mr. Olympia 2020 Top 5
    IFBB

    2020 Olympia Winners

    2019 Olympia Finals Report
    IFBB

    2019 Olympia Finals Report

    Stars Visit the Muscle & Fitness Booth
    IFBB

    Stars Visit the Muscle & Fitness Booth

    2019 Olympia Open Bodybuilding Callout Report
    IFBB

    2019 Olympia Open Bodybuilding Callout Report

Subscribe to YouTube Subscribe to the Newsletter Terms of Use Privacy Policy Cookie Policy Accessibility Statement Manage Cookies
  • Workouts
    • Workout Routines
    • Workout Tips
    • Fitness
    • Athlete/Celebrity Workouts
    • Exercise Videos
  • Nutrition
    • Healthy Eating
    • Lose Fat
    • Gain Mass
    • Supplements
    • Performance Nutrition
  • Athletes & Celebrities
    • News
    • Interviews
    • Women
    • Pro Tips
    • Behind-the-Scenes
    • Videos
  • Features
    • Active Lifestyle
    • Gear
    • News
    • Opinion
  • Flex
    • Olympia
    • Nutrition
    • Training
    • Videos
  • Hers
    • Workouts
    • Nutrition
    • Supplements
    • Athletes & Celebrities
    • Features
  • Olympia
    • Olympia
    • Buy Tickets
  • Resources & Highlights
    • Topics
    • Videos
    • Podcasts
    • Contact
    • Terms of Use
    • Privacy Policy
    • Cookie Policy
    • Accessibility Statement
    • Manage Cookies

Stay Connected

Success!

Thank you for signing up. Your information has been successfully processed!

I want content for...
Facebook Twitter Youtube Pinterest
Open menu button
Open search bar button
×

Search M&F

Featured Articles
Lean Muscle
Healthy Eating

28-Days-to-Lean Meal Plan

With the right plan and the right discipline, you can get seriously shredded in just 28 days.

Read article
Kate Upton Attends the 2016 Vanity Fair Oscar Party
Women

The 20 Hottest Female Celebrities

Talented stars, killer physiques.

Read article
Fit Woman in the Gym
Hers Workouts

The Transformation Workout Plan

This workout combines cardio and weight-lifting drills for serious body-sculpting results.

Read article
The 50 Best Female Fitness Influencers on Instagram
Girls

The 50 Best Fitness Influencers on Instagram

Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.

Read article
Hers Nutrition

The 15 Best Foods to Burn Fat and Lose Weight

Find out why certain foods, like peanut butter, olive oil, and broccoli, are great healthy foods to add to your diet when you want to shed fat.

by M&F Hers Editors
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
Citrus
Shutterstock
View Gallery

The 15 Best Foods to Burn Fat and Lose Weight

Close gallery popup button
1 OF 15

1 of 15

walnuts-1109

greenlin/Getty Images

Walnuts

All nuts do contain some amount of the omega-3 fat alpha-linolenic acid, but most only contain trace amounts. The real fat hero in most nuts is monounsaturated fats. Walnuts are actually a rich source of omega-3s. One ounce provides almost 3g of alpha-linolenic acid.

2 of 15

Ginger

Shutterstock

Ginger

Used for centuries to help relieve digestive upset/disturbances, ginger can also help reduce inflammation, boost blood flow to muscles, and aid muscle recovery. It has also has been shown to boost calorie burn when eaten.

3 of 15

Oatmeal With Blueberries

Shutterstock

Oatmeal

This very slow-digesting carb keeps blood sugar and insulin levels low, so fat-burning can stay high. In fact, research has shown that athletes who consume slow-digesting carbs in the morning burn more fat throughout the entire day and during workouts than those consuming fast-digesting carbs.

4 of 15

Avocado Toast

Shutterstock

Avocado

The monounsaturated fats found in avocados are burned readily for fuel during exercise and actually encourage fat-burning. Avocados also contain a very interesting carb called mannoheptulose, a sugar that actually blunts insulin release and enhances calcium absorption, both of which are critical for encouraging fat loss.

5 of 15

Salmon

Salmon

This fish is one of the richest sources of the omega-3 essential fats EPA and DHA. Unlike flaxseeds, which provide a type of omega-3 that has to be converted into EPA and DHA, salmon provides your body a direct supply of them with no conversion required. This way you know you’re getting a direct supply of the fats that turn on fat-burning and block fat storage.

6 of 15

edamame soy beans

Edamame

Soybeans are the direct origin of soy protein, which has been shown to build muscle as efficiently as other forms of protein like whey and beef. Soy has also been shown to aid fat loss, possibly by decreasing appetite and calorie intake.

7 of 15

5 Fruit-Infused Waters and Cocktails to Beat Summer Heat

Antonios Mitsopoulos / Getty

Water

This just may be your best ally in fighting body fat. Studies have shown that drinking 2 cups of cold water can boost metabolic rate by 30%. It has been estimated that drinking about 2 cups of cold water before breakfast, lunch, and dinner every day for a year can burn 17,400 extra calories, which translates into a little more than 5lbs of bodyfat.

8 of 15

flaxseed-1109

Arletta Cwalina/EyeEm/Getty Images

Flaxseed

They contain the essential omega-3 fatty acid alpha linolenic acid. These omega-3 fats have been found to turn on genes that stimulate fat-burning and turn off genes that increase fat storage.

9 of 15

citrus-fruit-1109

Lacaosa/Getty Images

Grapefruit

A study from the Scripps Clinic (San Diego, CA) reported that subjects eating half of a grapefruit or drinking 8oz of grapefruit juice three times a day while maintaining their normal diet lost an average of 4lbs over 12 weeks—and some lost more than 10lbs without even dieting. Results were likely due to grapefruit’s ability to reduce insulin levels, and to a chemical in grapefruit known as naringin, which prevents fat from being stored in the body.

10 of 15

honey-1109

Mónica Durán/EyeEm/Getty Images

Honey

Yes, it’s a sugar, but it’s fairly low on the glycemic index. Keeping insulin levels low and steady is critical for maintaining a fat-burning environment in your body. Honey is also a rich source of nitric oxide metabolites; ultimately, that means it actually encourages fat release from the body’s fat cells.

11 of 15

The 15 Best Foods to Burn Fat and Lose Weight

Kirk Mastin/Getty Images

Peanut Butter

Another source of helpful monounsaturated fat that can actually aid fat loss. What’s funny is that many food manufacturers make low-fat peanut butters. Of course, they replace these healthy monounsaturated fats with carbs, namely sugar. Avoid these and stick with natural peanut butters that don’t add the type of fat you surely want to avoid—trans fats.

12 of 15

eggs-1109

Lartal/Getty Images

Eggs

Yes, we listed eggs in the muscle-building foods. So how can it also be a fat-burning food? Research supports the notion that those who start their day with eggs not only eat fewer calories throughout the day, but also lose significantly more body fat.

13 of 15

chili-flakes

corbis

Chili Pepper Flakes

Hot peppers contain the active ingredient capsaicin, a chemical that can enhance calorie-burning at rest as well as reduce hunger and food intake. The boost in calorie burn is particularly enhanced when capsaicin is used with caffeine.

14 of 15

Four Weeks to Fit Diet Plan

Broccoli

This fibrous carb doesn’t provide many net carbs or calories, but it can make you feel full—one reason why it’s a great food for getting lean. Broccoli also contains phytochemicals that can help enhance fat loss.

15 of 15

olive-oil

Olive Oil

Like avocados, olive oil is a great source of monounsaturated fats. Not only do they lower levels of the “bad” type of cholesterol and improve cardiovascular health, but they’re also more likely to be burned as fuel, which means they’re less likely to be sticking around your midsection.

Back to intro

Walnuts

All nuts do contain some amount of the omega-3 fat alpha-linolenic acid, but most only contain trace amounts. The real fat hero in most nuts is monounsaturated fats. Walnuts are actually a rich source of omega-3s. One ounce provides almost 3g of alpha-linolenic acid.

Ginger

Used for centuries to help relieve digestive upset/disturbances, ginger can also help reduce inflammation, boost blood flow to muscles, and aid muscle recovery. It has also has been shown to boost calorie burn when eaten.

Oatmeal

This very slow-digesting carb keeps blood sugar and insulin levels low, so fat-burning can stay high. In fact, research has shown that athletes who consume slow-digesting carbs in the morning burn more fat throughout the entire day and during workouts than those consuming fast-digesting carbs.

Avocado

The monounsaturated fats found in avocados are burned readily for fuel during exercise and actually encourage fat-burning. Avocados also contain a very interesting carb called mannoheptulose, a sugar that actually blunts insulin release and enhances calcium absorption, both of which are critical for encouraging fat loss.

Salmon

This fish is one of the richest sources of the omega-3 essential fats EPA and DHA. Unlike flaxseeds, which provide a type of omega-3 that has to be converted into EPA and DHA, salmon provides your body a direct supply of them with no conversion required. This way you know you’re getting a direct supply of the fats that turn on fat-burning and block fat storage.

Edamame

Soybeans are the direct origin of soy protein, which has been shown to build muscle as efficiently as other forms of protein like whey and beef. Soy has also been shown to aid fat loss, possibly by decreasing appetite and calorie intake.

Water

This just may be your best ally in fighting body fat. Studies have shown that drinking 2 cups of cold water can boost metabolic rate by 30%. It has been estimated that drinking about 2 cups of cold water before breakfast, lunch, and dinner every day for a year can burn 17,400 extra calories, which translates into a little more than 5lbs of bodyfat.

Flaxseed

They contain the essential omega-3 fatty acid alpha linolenic acid. These omega-3 fats have been found to turn on genes that stimulate fat-burning and turn off genes that increase fat storage.

Grapefruit

A study from the Scripps Clinic (San Diego, CA) reported that subjects eating half of a grapefruit or drinking 8oz of grapefruit juice three times a day while maintaining their normal diet lost an average of 4lbs over 12 weeks—and some lost more than 10lbs without even dieting. Results were likely due to grapefruit’s ability to reduce insulin levels, and to a chemical in grapefruit known as naringin, which prevents fat from being stored in the body.

Honey

Yes, it’s a sugar, but it’s fairly low on the glycemic index. Keeping insulin levels low and steady is critical for maintaining a fat-burning environment in your body. Honey is also a rich source of nitric oxide metabolites; ultimately, that means it actually encourages fat release from the body’s fat cells.

Peanut Butter

Another source of helpful monounsaturated fat that can actually aid fat loss. What’s funny is that many food manufacturers make low-fat peanut butters. Of course, they replace these healthy monounsaturated fats with carbs, namely sugar. Avoid these and stick with natural peanut butters that don’t add the type of fat you surely want to avoid—trans fats.

Eggs

Yes, we listed eggs in the muscle-building foods. So how can it also be a fat-burning food? Research supports the notion that those who start their day with eggs not only eat fewer calories throughout the day, but also lose significantly more body fat.

Chili Pepper Flakes

Hot peppers contain the active ingredient capsaicin, a chemical that can enhance calorie-burning at rest as well as reduce hunger and food intake. The boost in calorie burn is particularly enhanced when capsaicin is used with caffeine.

Broccoli

This fibrous carb doesn’t provide many net carbs or calories, but it can make you feel full—one reason why it’s a great food for getting lean. Broccoli also contains phytochemicals that can help enhance fat loss.

Olive Oil

Like avocados, olive oil is a great source of monounsaturated fats. Not only do they lower levels of the “bad” type of cholesterol and improve cardiovascular health, but they’re also more likely to be burned as fuel, which means they’re less likely to be sticking around your midsection.

Topics:
  • Diet
  • M&F Hers
  • Women
Author picture
Written by M&F Hers Editors
Also by M&F Hers Editors
Spiralized Zucchini Noodles
Hers Nutrition

5 Low-Carb "Pasta" Dishes

Fitness Olympia Champ Whitney Jones' Tips to Staying Fit
Hers Athletes & Celebrities

A Fitness Olympia Champ's Bodyweight Leg Workout

Stay up to date

Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners

Success!

Thank you for signing up. Your information has been successfully processed!

I want content for...

Follow us

Facebook Twitter Youtube Pinterest

More news

A Santa Hat on a treadmill to burn off calories from the holiday foods
Hers Nutrition

Eat it and Delete It

Use these exercise suggestions to burn off calories.

Read article
Fruits and Vegetables
Hers Nutrition

The 10 Best Mood-Boosting Foods

Raise your energy levels by knowing what to eat.

Read article
Woman Cooking Healthy Food
Hers Nutrition

The 7-Day Diet Detox Plan

Clean up your diet in just one week with this easy-to-follow nutrition plan.

Read article
All Hers Nutrition
  1. Home
  2. /
  3. Muscle & Fitness Hers
  4. /
  5. Hers Nutrition
  6. /
  7. The 15 Best Foods to Burn Fat and Lose Weight
Muscle & Fitness logo
  • Workouts
  • Nutrition
  • Athletes & Celebrities
  • Features
  • Recipes
  • Topics
  • Videos
  • Exercise Videos
  • Podcasts
  • RSS Feed
  • 2020 Olympia
  • Buy Olympia Tickets
  • Archives
  • Sitemap
Facebook Twitter Youtube Pinterest

Newsletter Signup

Success!

Thank you for signing up. Your information has been successfully processed!

I want content for...

Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network

Contact Us Terms of Use Privacy Policy Cookie Policy Manage Cookies Accessibility Statement

JW Media, LLC

Copyright 2021 JW Media, LLC, parent company of Muscle & Fitness. All rights reserved.