What to Eat to Burn Fat

One of the most important requisites to weight loss is effective fat burning, which the human body is designed to do quite well. However, since there are many factors that can affect the rate of calorie expenditure in every individual, it helps to adjust ones diet in order to help the process along. Not a lot of people are aware that there are actually hundreds, if not thousands of foods and food products that are effective natural fat burners. Those who are looking to lose weight without necessarily dieting (at least not in the the conventional sense), it is important to become aware of what to eat to burn fat effectively.

Listed below are 10 of the most effective fat burners you should eat in order to aid the body in converting calories into usable energy. Also included are some simple recipes featuring the mentioned ingredients, which you can easily do in your own kitchen.

Whole Grains

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The body spends at least twice the amount of energy breaking down whole grains compared to processed food items such as prepackaged/cured meat and junk food. Whole grains like oats and brown rice are excellent choices for meals because they are not only heavy tummy fillers (so you stay full for longer), but are also effective in burning off excess calories.

Tip: If you are fond of eating rice, invest in organic brown rice instead of eating regular rice grains that are laced with chemicals prior to harvest. In addition, you can replace your usual breakfast bacon with oat meal or whole wheat toast to effectively cut back on grease.


In the category of foods that jump start faster metabolism, chilies are perhaps the king. This fruit contains Capsaicin, that is a substance that is responsible for the spicy quality of chilies. Incidentally, Capsaicin is an effective fat burner as it instigates Thermogenisis (heat production on a cellular level), which is an effective precursor to burning off excess calories in the body. The level of spiciness of various chilies is measured by the Scoville Scale (SHU or Scoville Heat Units). Hotter chilies contain more Capsaicin and are therefore more effective in terms of burning off excess calories from fat.

Here are some of the best chilies to cook with:

Birds Eye Chili (one of the smallest and hottest chilies there is)

Ghost Chili (currently the hottest chili in the Scoville Scale)



Bell Peppers (red, yellow, and green)


Serrano Pepper

Cayenne Pepper/Tabasco Pepper

Scotch Bonnet

Tip: When cooking with really hot chilies, be sure to use small portions so as not to overwhelm your palate and ruin the flavor of the dish. You can reap the benefits of chilies without necessarily having to sacrifice food quality and taste.

Lean Meats

It requires a great deal of energy to break down protein, which makes lean meat products the best choice in food if you are looking to burn off more fat. Some of the most highly recommended types of meat to consume include the following:

Chicken breast

Turkey (white meat)



Game Meat (deer, elk, and other wild game)

Lean cuts of beef (sirloin)

Tip: When cooking lean meats, it is important to introduce as much moisture as possible so as not to dry out the flesh. Braising and/or low and slow cooking is preferable for this type of meat so you retain as much flavor and nutrient.

Green Tea

If you have tried natural weight loss products at all, then you know that Green Tea has unique properties that aid in weight loss via thermogenesis. Drinking three to four cups of green tea daily will do wonders for your weight loss goals, not to mention the fact that it affords you other health benefits such as lowered blood pressure and increased energy.

Note: Green tea is a natural diuretic so you can expect to urinate a lot when drinking this beverage. It is ideal to drink it during the day (avoid consumption after 7pm if you do not want to wake up in the middle of the night with a full bladder)


Not too many people like this food but it is highly nutritious (packed with iron) and a great fat burner as well. The bodys metabolic rate slows to a crawl when it is deprived of certain nutrients and as it happens, about 20% of the worlds adult population is iron-deficient. Ensuring that your body gets all the essential nutrients is key to keeping your fat reserves on the low end of the scale.

Tip: When cooking lean meats such as brisket and/or wild game, you can use lentils as a base for the dish. This way, you get all the nutrients from the lentils without necessarily using it as a main ingredient.

Greek Yogurt

Snacking is by far one of the main reasons why people fail to lose weight. Electing to eat Greek Yogurt if/when you get the munchies is highly recommended since it is rich in protein, which would require the body to spend more energy to effective process its contents.

Note: Greek yogurt does not taste much so you would certainly want to add bit of fruits in it. Some of the best fruits to eat with Greek yogurt include apples, wild berries (especially blueberries), and oranges since they are effective fat burners as well.


Not only does this make for an excellent salad, but it also provides a number of necessary nutrients such as Iron, Zinc, Selenium, and Vitamin E. In addition, since Quinoa falls under the whole grains category, it is a great food item to include in your weekly grocery list.


While most people turn their noses up at this seemingly humble fruit, it is in fact a great fat burner that also contains other essential nutrients. Grapefruit aids in effectively processing excess fat (especially saturated fat from animals and processed food) and it also keeps you full for hours (with just half a serving).

Tip: Grapefruit is an excellent breakfast item that can take the place of your cream cheese smothered bagel. While half a grapefruit is enough for breakfast, eating a whole serving is ideal.


This favorite morning beverage is just about the simplest but most effective fat burner there is. To keep the benefits of java, it is best to consume it black or at least with less additives such as cream, sugar, syrup, and other adulterants.

Tip: Brewing your own coffee at home is highly recommended since most commercial coffee products are laden with additives, which would effectively negate its fat burning benefits.


In addition to lean cuts of meat, fish is also an effective protein-rich fat burner. Some of the best types of fish to consume include Salmon, Tilapia, Cod, Tuna, and Red Snapper. These are not only rich and protein, but they also contain high levels of omega 3 and fatty acids, which are all necessary in keeping the cardiovascular system healthy and working at an optimal level.

Burning off more fat simply entails a change in ones dietary choices. Given the choices above, you do not have to starve yourself in order to effectively lose weight and keep it off permanently.

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