7 Natural Fat Burning Foods For Weight Loss at Home

Dr. Shweta Lodhi

Medically reviewed by

Dr. Shweta Lodhi

General Physician

9 min read

Key Takeaways

  • Although no food burns fat, many of them aid in weight reduction by boosting metabolism and satiety
  • Eggs and cruciferous vegetables are thermogenic meals that help you lose weight by taking longer for your body to digest
  • Lean chicken, salmon, green tea, and apple cider vinegar are some of the top fat-burning meals

Being slim or in shape is a personal goal for many and is one that has myriad health benefits too. Obesity can not only lead to common problems like Type 2 diabetes and hypertension, but also heart disease, stroke, osteoarthritis, and certain types of cancer. Breathing problems, physical difficulties, and mental illnesses are also health conditions associated with being overweight. While there are many ways to go about achieving weight loss, one of the most effective approaches is to change your diet. To know how to reduce weight effectively, understanding the role of fat burning foods and calories is vital.

Here’s a simple explanation of the science behind weight loss and the essentials foods to include in your weight loss diet plan. While there are fat-burning foods that you should be aware of, it is important to note that the body also benefits from other food groups, even fats, when shedding weight.

Best Fat Burning Foods:

1. Salmon

A fatty fish and a good source of protein, salmon is rich in all the nutrients your body needs. It contains omega-3 fatty acids, vitamin B6 and iodine. The fatty acids reduce inflammation and this plays in keeping metabolic disease and obesity in check, which makes it a prime example of fat burning foods. Iodine is also an important nutrient that most people don’t get enough of and it ensures proper thyroid function. The thyroid ensures that your metabolism runs optimally, which is important for weight loss.

Additional Read: How Ashwagandha helps to Weight Loss?Salmon

2. Grapefruit

Fruits in general are healthy and a great addition to a weight loss diet plan due to their high fibre content, antioxidants, and various essential nutrients. Among these, the grapefruit stands out as a must-have weight loss fruit. A study found that people who ate half of a fresh grapefruit before meals dropped around 1.6kg in a 12-week period. This may be due to the fact that grapefruit suppresses the appetite, thus reducing overall calorie intake and reduces insulin resistance in the body.


3. Tuna

This is lean meat, meaning it is low in calories, low in fat, and source of protein. In fact, substituting tuna as a source of protein has immense value for those pursuing weight loss as you’re consuming denser calories with lesser fat content. Ideally, if you’re looking to make tuna a regular part of your diet food, be sure to opt for tuna stored in water rather than oil.

4. Avocados

Avocado is another fruit that features on this list and this is due to its healthy fat content. It has high monosaturated oleic acid, water, potassium and fibre, all of which make it not as energy-dense. Given that avocados are rich in fat, intake must be monitored even as these very fats are known to increase carotenoid antioxidant absorption from vegetables.

5. Full-fat Yogurt

A healthy gut is an important part of any weight loss diet plan and full-fat yogurts help achieve just that. This is because they contain probiotic bacteria that improve gut health. As a result, the body is protected against inflammation and leptin resistance, which is a hormone linked to obesity. It is important to note that these benefits only come with full-fat yogurt and not low-fat alternatives as they don’t have any live cultures and are usually high in added sugars.

6. Apple Cider Vinegar

Salads are an important addition to a weight loss diet and an incredibly smart way to make them better is to add a spoonful of apple cider vinegar. Apple cider vinegar is a popular choice among those that believe in natural weight loss and is considered one of the important fat-burning foods. One study found that consuming up to 30ml of apple cider vinegar per day for 12 days can result in a weight loss of up to 1.7kgs. Another one found that pairing apple cider vinegar with a high-carbohydrate meal improved satiety, which then reduces calorie intake, up to 275 lesser calories, in a day.

Apple cider vinegar

7. Chilli Pepper

Red chili peppers have been found to be useful additions to weight loss diets mainly due to their capsaicin content. This is a substance that is known to increase fat burning and reduce appetite, which makes it one of the most popular fat-burning foods. Even as little as 1 gram of these peppers is known to have positive effects on the body.

Apart from these 7 foods that can help you lose weight, consider adding fat-burning foods like nuts, eggs, split pea, coconut oil, and green tea to your diet as well. Incorporating all of these weight loss foods into your meal plan is a good way to lose weight in a safe and healthy manner. Another good practice is to avoid fad diets or a popular weight loss diet plan just because you want quick results. These aren’t for everyone and in most cases, require professional guidance on various factors like portion sizes and complimentary workouts.

8. Greek Yoghurt

Compared to other yogurts, Greek yogurt offers roughly twice as much protein. Since it takes longer to pass through your stomach, you feel fuller for longer. Moreover, protein requires more energy to digest than carbohydrates do. Pick low-fat, nonfat, and low-sugar varieties.

9. Quinoa

Quinoa, which is pronounced keen-way, is a nutritious powerhouse that belongs in your diet. One cup of this whole grain has 5 grams of fiber, 8 grams of hunger-suppressing protein, as well as iron, zinc, selenium, and vitamin E. Like rice, quinoa is simple to prepare. Add some veggies, nuts, or lean protein for a fast meal.

10. Cinnamon 

According to several types of research, cinnamon may help to keep blood sugar levels stable. Your appetite may be reduced by this, especially if you have type 2 diabetes. Cinnamon serves a wide range of purposes and benefits almost everyone. Pour a little into your yogurt, coffee, or tea to sweeten it without adding calories.

11. Spicy Peppers

Capsaicin is a flavorless substance found in hot peppers. Jalapenos also have it, but habaneros have more of it. For a brief period of time, capsaicin appears to reduce hunger and somewhat speed up metabolism. Unless you eat less because the dish is spicy, it usually doesn't have a large effect on weight.

12. Green Tea

According to a number of studies, green tea may aid in weight loss by encouraging the body to burn fat. Catechins, a kind of phytochemical found in green tea, may momentarily alter metabolism. You might need to consume green tea many times each day to reap the greatest benefits. Consider drinking your tea hot instead of iced because it takes longer to consume and offers a calming, contemplative experience.

13. Watermelon

Foods high in water take up more space in your stomach. This tells your body that you've consumed enough food and depletes your capacity for further consumption. Many fresh fruits and vegetables are low in calories and packed with minerals and water. One such example is watermelon. It provides you with some vitamins A and C as well as being a strong source of the antioxidant lycopene.

15. Apples and Pears

Apples and pears both contain a lot of water. For more fiber that can help you feel fuller for longer, eat them with the skins on. Instead of fruit juice, use entire fruits. The fruits must be chewed, and you'll gain more fiber this way. Instead of guzzling a smoothie, this takes longer and you'll burn a few calories eating.

16. Berries

Berries, like other fruits, provide a lot of water and fiber, which can help you feel fuller for longer. Additionally, they are delicious, fulfilling your sweet desire for fewer calories than cookies or brownies. An excellent example is blueberries, which are available in most supermarkets and are high in antioxidants.

17. Raw Veggies

Veggies that are still raw make a fantastic snack. They fulfil the want to crunch, are high in water content, which makes you feel satiated, and have few calories. Eight calories are included in half a cup of chopped celery. Celery and carrots can be covered with peanut butter or dipped in salsa. Replace the chips in chips and dip them with raw vegetables when you're in the mood for them.

18. Sweet potatoes

Consider the usual ingredients for a baked potato: butter, sour cream, maybe cheese, and bacon bits. You might not need any of it if you use sweet potato instead. Unless you wish to use a sprinkling of cinnamon, baked sweet potatoes are so flavorful they don't require much. You can cut a lot of calories by doing this. Sweet potatoes also include fiber, beta-carotene, vitamin C, and potassium.

How to Lose Weight With Fat Burning Foods?

At its core, weight loss is centered on physical activity and diet. For the latter, the logic is simple: consume fewer calories than you burn. This is easiest way to see results, but it is also important to remember that not all weight loss is fat loss. Depending on the length of the diet, food and exercise regimen, you may also lose lean muscle and water through the process. When you combine the right nutrition with exercise, mixing both cardio and weights in your routine, you will experience both muscle build-up and fat loss. That being said, the right diet plays a substantial role in achieving weight loss.

For lasting results without any of the risk, your best bet is to consult a dietician who can customize your diet based on your likes and dislikes as well as the normal groceries you have in your kitchen. This is a simple task when you have an accessible and affordable healthcare platform provided by Bajaj Finserv Health that allows you to go about your weight loss journey systematically.

With this, you can find the best diet and nutrition specialists in your vicinity, book appointments at clinics online, and consult via video for a complete experience. What’s more, a key part of weight loss is tracking your vitals consistently and you can do this on this health platform. The data can then be shared with the dietician along with other digital records for real-time tweaks to your weight loss diet plan. All in all, this holistic healthcare solution can be at your side as your go about living healthier.

Published on 24 Nov 2020Last updated on 17 Nov 2022
  1. https://www.theidiet.com/science-weight-loss/
  2. https://www.goodhousekeeping.com/health/diet-nutrition/advice/g781/belly-fat-foods/

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

Dr. Shweta Lodhi

Medically reviewed by

Dr. Shweta Lodhi

, MBBS 1 , Diploma in Obstetrics and Gynaecology 2


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