list of fat burning foods
This list of fat-burning foods can help to support a healthy weight.

Are you starting a weight-loss diet? Not sure which foods will help or hurt your results? Today I’m going to share my grocery list of fat-burning foods.

You don’t need to buy everything on this list; rather, pick and choose the items that fit your diet, preferences, and medical restrictions. Select a few of your favorite, healthy recipes and cross-reference the ingredients in your recipes with the fat-burning foods below. That way, you’ll be prepared when you get to the store, and you’ll lower the temptation of impulse buying.

Poultry, Fish, and Meats

Meats and poultry are packed with protein, which keeps you feeling full, supports metabolism, and increases lean-muscle growth. Fish contains omega-3 fatty acids that have been shown to suppress appetite and increase your metabolic rate. Bone broth provides amino acids, collagen, and healthy fats.

Avoid buying processed and deep-fried meats such as hot dogs and fried chicken. Limit your consumption of farmed fish.

Poultry:

  • Chicken breast
  • Turkey breast
  • Eggs (preferably brown; purchase locally if possible)

Fish (preferably wild):

  • Salmon
  • Tuna
  • Trout
  • Sardines

Meats (eat red meat sparingly):

  • Grass-fed beef
  • Bison
  • Pork tenderloin

Broth:

  • Chicken-bone broth
  • Beef-bone broth

Dairy

Fermented dairy products contain probiotics, which enhance digestion, support fat loss, and improve overall gut health. Milk-based whey protein supplements have also been shown to support weight management. Avoid any dairy products that contain growth hormone and too much sugar.

If you’re lactose intolerant but want the benefits of probiotics, you can purchase or make your own gut-friendly drinks such as water kefir or kombucha. Whey protein isolate contains less than one percent of lactose along with specialized digestive enzymes, making it safe for those with a sensitivity to dairy.

Milk:

  • Organic milk (avoid fat-free milk; if you’re on a low-fat diet, choose 1%—otherwise whole or 2% are fine)

Milk Substitute:

  • Almond milk
  • Coconut milk (use sparingly if you’re on a low-fat diet)

Yogurt:

  • Natural Greek yogurt that contains active cultures
  • Kefir

Supplements:

  • Whey protein (preferably grass-fed and naturally sweetened)

Grains and Legumes

Grains and legumes have been shown to promote fat loss and improve cardiovascular health; however, they contain the anti-nutrients, phytic acid and lectin. These anti-nutrients have been shown to interfere with the absorption of zinc and iron. But if you’re eating a well-rounded diet that includes all of the food groups on this list, you don’t have much to worry about.

If you follow a vegetarian, vegan, or grain-focused diet, you’ll want to get rid of these anti-nutrients. You can do so by soaking and sprouting your grains and legumes before cooking and consuming them. For those on a low-carb diet, I’d recommend limiting your consumption of this category. Instead focus on vegetables as your primary source of carbohydrates.

Ancient Grains:

  • Quinoa (red, black, or white)
  • Farro (this is naturally lower in anti-nutrients)
  • Buckwheat
  • Kamut
  • Chia

Oats:

  • Groats
  • Steel-cut
  • Ground

Rice:

  • Brown
  • Black
  • Wild

Bread:

  • Sprouted grains
  • 100% whole wheat
  • 100% whole rye

Legumes:

  • Chickpeas
  • Lentils
  • Peas

Nuts and Seeds

Nuts and seeds contain healthy fats and protein that can suppress appetite and directly stimulate fat burning. Like grains and legumes, nuts and seeds contain the anti-nutrient phytic acid. Soaking and sprouting will help reduce the phytic acid content. Avoid consuming nuts and seeds that have been coated with salt or sugar.

Nuts:

  • Almonds
  • Macadamia
  • Pecans
  • Walnuts
  • Brazil

Seeds:

  • Pumpkin
  • Chia
  • Sunflower
  • Hemp

Vegetables

Vegetables can increase the volume of your meals without unnecessary calories. High in fiber, vitamins, minerals, and phytonutrients, vegetables help you feel satiated while promoting proper digestion. Some vegetables contain higher levels of pesticides, so buy the following as organic: spinach, kale, tomatoes, celery, snap peas, and potatoes.

Cruciferous Vegetables:

  • Broccoli
  • Cauliflower
  • Brussel sprouts
  • Cabbage

Leafy Greens:

  • Kale
  • Spinach
  • Collards
  • Swiss chard

Other Vegetables:

  • Carrots
  • Zucchini
  • Mushrooms
  • Cucumber
  • Celery
  • Watercress
  • Squash
  • Green beans

Herbs, Spices, and Miscellaneous:

  • Garlic
  • Ginger
  • Cinnamon
  • Turmeric (eat with black pepper)
  • Himalayan pink salt
  • Sage
  • Peppermint

Fruits

High in fiber and relatively low in calories, fruits can complement your goal of weight loss when eaten in moderation. They also help with weening yourself off sweets and junk food. Avoid dried and processed fruits as they usually contain higher levels of added sugar.

I’ve listed the best fruits from low to high sugar content because over-consumption of sugar is the primary culprit behind preventable weight gain.

Berries (preferably organic):

  • Raspberries
  • Blackberries
  • Cranberries
  • Strawberries

Citrus:

  • Lemons
  • Limes
  • Oranges
  • Grapefruits

Low-Sugar Fruits:

  • Avocados (very low in sugar and packed with healthy fats)
  • Kiwis
  • Papaya
  • Apples

Moderate-Sugar Fruits:

  • Cantaloupe
  • Honeydew
  • Black cherries
  • Nectarines

High-Sugar Fruits (eat sparingly):

  • Pineapple
  • Watermelon
  • Mango
  • Bananas

Oils

Certain oils contain healthy fatty acids that can keep you feeling fuller longer and increase fat burning. Avoid the following oils: vegetable oil, canola oil, palm oil, and partially-hydronated oils.

Healthy Oils (you can consume daily):

  • Virgin coconut oil
  • Extra virgin olive oil
  • Avocado oil
  • Walnut oil
  • Sesame oil
  • Grapeseed oil

What Do You Think of This List of Fat-Burning Foods?

How many of these foods are in your diet? Is there a fat-burning food that I didn’t mention above? Let me know in the comments below.

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