foods that burn fat

What Foods Burn Fat? You Will Be Surprised!

Even though you can’t burn fat literally you can certainly eat foods that help reduce your fat cells and increase your lean muscles cells. But as all the late night infomercials would have you believe that you can “scorch” fat, I’d like to give you an insight of what foods burn fat. You will be surprised at the variety of foods that aid to burn fat.

When we talk about food, we can split it up into three nutrient groups – Carbohydrates, Proteins and Fat. Each group are further split into the types of those foods that belong to that group. I will just name a few of the foods in each group that are a must to be consumed when it comes to knowing what helps burns fat.

Carbohydrates – Say Yes to Potatoes!

Who the hell said stop eating potatoes? So all the fad diets, “low carbs” say stop eating potatoes because they contain carbs and will make you fat. What a load of wish, wash. If you’re loading your potatoes up with butter, cream, cheese and the works, of course your blubber will be swimming with the whales before you know it.

But the potato being one of the best tasting starchy vegetables out there will help you actually burn the fat, if you have them in moderation and without the frills. Here is why. It’s a complex carbohydrate, it contains fiber and they are full of vitamins and minerals. This natural gem has the makings of a great weapon to your artillery in your quest to scorching the blubber.

If you like potatoes then try sweet potatoes or yams, which are even better in nutritional value than the its brother and if you have to put some dressing on it try some salsa, low fat dressing or a sprinkle of low fat cheese on it to tingle your taste buds. The point is that the potato should never be ruled out when it comes to what burns fat. One potato is best eaten after an intense workout.

Other carbohydrates that can also aid your fat loss are a small amount of oatmeal or any other whole wheat, wholemeal foods, such as rice and pasta. Whole meal versions of these foods (versus the white varieties) take much longer to digest and therefore keep your metabolism revved up for longer. Once again these types of carbs are best eaten after a workout for faster lean muscle recovery along with a portion of protein.

Let’s never forget fruit and vegetables and aim for a minimum of five servings per day. This is what it going to give your body the much needed vitamins and minerals to help you feel much better throughout your day.

Never cut out carbs from your diet, they are essential and in fact should consist for around 40% of your food. Only more if you are an athlete. Carbs primarily from vegetables and fruits are what will give your brain and body cells the energy to function and you the energy to exercise consistently which is the key to what burns fat long term.

Protein – Not Deep Fried Chicken!

Here a few of the foods within the protein nutrient group that are a must to be eaten when it comes to knowing what burns fat and building lean muscle.

Give me another chicken breast please? But first let me give you a quick run down on Protein, and why it needs to be vital part of our fat burning systems. All of our body’s muscles, organs and glands are basically made up of protein. Protein is made up of a chain of amino acids, around 22 of them. The body can create around 13 of these amino acids by itself. Guess where the other 9 have to come from? Yes, you guessed it, food.

That’s enough reason to start topping up on your protein reserves. But what protein sources are good ones to start scoffing down in moderation?

Lean meats such as chicken breasts, turkey breasts are the best options. Lean pork, lean beef (sirloin cuts), any fish, and a little dairy are also great options. Remember to try and also get the low fat options of these. So if you go for chicken, have it without the skin please. Same goes for beef, no point getting a nice big fatty chop to suckle on, because you will also be getting a nice serving of saturated animal fat to clog that most important muscle, the heart.

As for dairy, make it a low fat latte thanks, no sugar or use a natural substitute such Stevia. If you go for dairy, a small pot of low fat yogurt will do just fine. Don’t forget cheese – a small sprinkle is great on your favourite steak. Forget about the completely NO fat dairy options, a little fat is fine so low fat dairy products are in to help you burn the fat.

Are you Nuts? Yes another good natural protein source is a handful of nuts. Almonds, walnuts and Brazil nuts are the best, but keep it to two portions per day, due to their higher fat content for the portion size.

When it comes to meat portions, think about the size of you palm. With dairy, a cup in each meal is enough. Generally speaking, 40% of your diet should consist of protein, so try and get at minimum 3 to 5 portions of protein a day and you should be well on your way to stocking your fat burning furnace.

Fats – Fat Foods Burn Body Fat!

What’s important to understand here is that unsaturated fats should be a very essential part of everyone’s eating habits. You need to focus on eating unsaturated healthy fats (rather than saturated fats) including mono and poly unsaturated fats.

Healthy fats contain the essential fatty acids such as omega-3 and omega-6 which you body and heart needs to improve blood circulation and lower cholesterol for better blood pressure. They increase your HDL good cholesterol and fight against inflammation. Most importantly the goods fats are the ones that are going to increase your blood circulation, hence flushing the fat cells from your blood stream and making you leaner.

Saturated Fat, such as those found in fatty cuts of meat, cakes, biscuits, and fried food will cause high levels of bad cholesterol known as LDL. They will also clog your arteries and heart to stop the flow of blood traffic.

Regardless of the type of fat, each gram of fat contains 9 calories as opposed to a gram of carbohydrate or protein which each contain 4 calories. This is the reason we should be having a little less of the fat nutrient. 20% of our daily calorie intake should consist of fats.

If you ever see Trans fats on a food label, throw it out, it’s poison. Trans fat are fats derived from a process called hydrogenation. Now that’s too much to explain about in this article so I’d say just toss it.

After our carbohydrates are entirely used by our body, fats are used for energy, but which ones should we consume?

Once again get nuts about nuts! Yes all nuts are a great does of healthy fats, and also contain protein to protect muscle. Any nuts such as almonds, walnuts and pistachios are good.

Include oily fish such as salmon or tuna, 2 to 3 times per week. They will ensure your omega levels are content.

Use only oils that are unsaturated such as olive oil, sesame, and sunflower. Oils such as avocado and peanut oils are also a great source too.

Remember to limit you fat intake, even the healthy ones, as they are still the most calorific nutrient. In terms of portions we’re looking at a handful of nuts, a tablespoon of oil or half an avocado.

Now you know what foods burn fat. A combination of carbohydrates, protein and fats are not just for body builders, but they’re an absolute must for those who would like to lose weight and transform their bodies for life. Consume all the foods above on a daily basis and you will be well on the way to knowing what foods burn fat.

You might want to check out the Worst Foods When Dieting, otherwise please feel free to add your thoughts below in the comments, on the best fat burning foods? Also let me know if you have any questions.

Happy eating those foods that burn fat!


As a Trainer and Coach for over 10 years now, I've helped many people reach their goals as well as achieve my own including having lost 35kg. I'm my very own guinea pig when it come to achieving a fitter, healthier life and now I'm here to help you. Start by signing up to the Really Really Fit newsletter, Free Book and Video training that will change your mindset and life.

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