What are the Best Fat-Burning Foods and Drinks?

Undoubtedly, healthy foods are crucial for long-term weight loss and maintenance. Much of your diet should be foods rich in vitamins and minerals with a high nutrient-to-calorie ratio, which help your body burn fat.

The following fat-burning foods and drinks can support your body’s metabolism, boosting the “burn” so that you can stay at a healthy weight long-term.


The “MCT” in MCT oil stands for “medium-chain triglycerides.” This oil comes from either coconut or palm kernel oil through a process known as fractionation.

Your body quickly absorbs MCTs, which is different than how it processes other triglycerides. The MCTs go immediately to your liver for use as energy instead of being stored as fat. In addition, research has shown MCTs may promote fat loss and increase metabolic rate.

Hot Peppers

Chili peppers contain an antioxidant called capsaicin, which helps promote fat burning and weight loss. Capsaicin might also help reduce appetite, promote a feeling of fullness, and boost metabolism.


Coffee is a morning staple for many of us, but did you know it’s also a fat-burning drink?

While coffee comes with some concerns, it also provides health benefits — including those related to fat burning. According to Healthline, the caffeine from coffee can increase your resting metabolic rate (RMR) by 3-11%, depending on the amount.

Teas (Green and Oolong)

Not a big fan of coffee (or trying to cut back)? Try tea instead for a potential fat-burning effect.

Green tea contains a polyphenol called epigallocatechin gallate (EGCG). Research conducted using high dosages of EGCG has shown a link between EGCG and fat burning.

Protein-Rich Foods

High-protein foods are beneficial for weight loss in many ways. First, protein helps you feel satisfied for longer after eating, reducing mindless snacking. It also increases the fat-burning effects of food while helping preserve lean muscle mass as you reduce calories.

Healthy protein-rich foods to enjoy for fat-burning include:

  • Greek yogurt
  • Quinoa
  • Eggs
  • Lean meats
  • Fatty fish
  • Beans and lentils 

Related: 4 Ways to Help Your Body Burn Stored Fat

Dark Chocolate

You don’t have to give up all the good stuff to lose weight and live healthfully. In fact, a little daily dark chocolate might even have some fat-burning benefits.

Research presented at an American Chemical Society (ACS) meeting showed that after we eat chocolate, our gut microbes ferment it and increase the production of gut-friendly butyrate. This fatty acid compound supports burning fat as fuel.

Just remember that dark chocolate is calorie-dense and can still contain a significant amount of added sugar. Choose the lowest-sugar option, and enjoy it in moderation.

Watermelon (and Other Water-Rich Foods)

Watermelon is a go-to fruit during the summer months. It’s also fantastic for helping you stay hydrated, which can help with weight loss and fat burning.

The high water content of watermelon (and other juicy fruits) takes up more space in your stomach. This means you feel fuller and have less room for more calorie-dense foods. Plus, your body will benefit from the vitamins and minerals in your fruit.

Whole Grains

You can upgrade your diet just by replacing white, refined grains with whole grains.

Whole grains provide vitamins, minerals, and fiber that help you feel fuller and more satisfied. In addition, one study found that people who replaced refined grains with whole tended to have less fat in the belly area.

The Bottom Line

Overall, a balanced diet with sufficient amounts of protein, “good” fats, and fiber will help your body burn fat and maintain a healthy weight over time. Try adding more of these fat metabolism-boosting foods and drinks to your daily diet.

Leave a comment

Please note, comments must be approved before they are published

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

You may also like

View all