If you feel like you’re making smart moves with your diet, but still not seeing any results, it might be time to add more fat burning foods to your meals.

Fat burning or thermic foods contain elements that either boost your metabolism or are naturally high in protein or fats; which require more energy to digest, therefore raising the metabolism.

When you consume a diet high in these thermogenic foods, the idea is that even whilst resting your metabolic rate will be higher, and so this will lead to burning more calories and fat.

Healthline, a leading health information website, states that ‘incorporating these fat burning foods into your diet is an evidence based way to boost your metaolism, which in turn leads to greater weight loss’.


Whilst you can’t spot train fat away from certain parts of your body, you can incorporate these healthier, more nutrient dense foods into your diet, which in turn helps to shed those extra pounds. Let’s jump right in!



Peanut butter packs 8 grams of fiber and 4 grams of protein per serving, helping you to feel fuller for longer.

Peanuts and other tree nuts have been shown to suppress the appetite-causing hormone.

High in monounsaturated fats, peanut butter can also help to curb cravings for sugary and salty foods.

Spread it over crackers, a slice of whole wheat bread or add it to some apple slices for a delicious snack.

Make sure to eat the organic, natural kind so you’re not accidentally adding more processed sugar to your diet.

Related: 11 Dietician Approved Late Night Snacks to Curb Cravings For Good


A compound in pineapple juice called bromelain works with other enzymes to help break down and digest fats.

Research from Purdue University suggests that pineapple also aids in appetite suppression and increases fat excretion.

Thanks to its high Vitamin C content, with one serving containing around 50% of your daily allowance, even at rest you can burn more fat.

According to a study by Arizona State University, the volume of Vitamin C in the blood directly affects the oxidation of fat.


Oats are low on the glycaemic index, so they don’t cause a surge in blood sugar levels which can lead to binge eating.

Naturally high in soluble fibre and protein, oats are one of the best grains you can consume when trying to lose weight and burn fat.


Apples contain a substance called Pectin which has been proven to dampen the hormone associated with feelings of hunger.

Not only that, but once in the stomach, Pectin forms a gelatinous mass which naturally creates a feeling of fullness.


It’s no surprise that salmon and fatty fish are good for you, but it’s their protein and omega 3 fatty acids that contribute to their fat burning properties.

Omega 3 fatty acids have been linked with a decrease in inflammation and weight loss.

Why not try adding tuna, trout or salmon to your next meal?


Pumpkin contains more fiber than quinoa and more potassium than a banana, both of which contributes to feelings of fullness.

Pumpkin puree is a great snack.

Want a sweet snack? Try pureed pumpkin with Greek yogurt and a dash of cinnamon.

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An acquired taste, but it’s easy to drink once you’re used to the taste!

Green tea is loaded with antioxidants called EGCG, epigallocatechin gallate, an extremely powerful substance that has been linked with fat burning and fat loss.

Related: How to Lose 15 Pounds in One Month Without Exercise (hint: it involves drinking green tea!)


Cayenne peppers and jalapenos are a great, and tasty way to boost your metabolism.

Adding a bit of spice to your meal naturally fires up your metabolic rate which leads to fat loss.

These peppers also contain an antioxidant called capsaicin, which can promote satiety, prevent overeating, and help burn more calories to diminish body fat.


Full of quality protein and fats that promote fullness, eggs are a great option for when you’re trying to lose weight.

Also high in Biotin, a vitamin that helps the body move and burn fat more efficiently.


Black pepper contains a substance called piperine which blocks the formation of new fat cells.

Bonus, it also increases the bioavailability of other nutrients, effectively helping your body absorb more nutrients from your meals.


A study in the Asian Journal of Clinical Nutrition found that rats who ate mustard seeds concentrated in oil lowered their visceral fat levels.

Try blitzing them in a food processor with chillies for a super tasty, fiery curry paste.



For many years, dairy products have been scrutinised for their high fat content, but according to the International Journal of Obesity, the combination of calcium and gut-friendly bacteria helps to lower body fat levels in general.


Blueberries are a well known supposed superfood, and for good reason too. Jam packed with antioxidants, blueberries help to eradicate free radicals from the body, which in turn helps your body focus on fat burning as opposed to body repair.


Again, super high in antioxidants, brazil nuts, which actually originate from Bolivia, encourage the body to purge fat by allowing your body to prioritise muscle building, muscle repair and fat burning.


Just 1 cup of peas contains 8 grams of fiber, which is around 1/3 of your recommended daily allowance.

Fiber is not only essential to an efficient digestive system but also to keeping you feeling fuller for longer. Say bye to binge eating with these green gems!


Love your avocados? Great news, a 2013 study linked regularly eating avocados to a lower waist circumference and lower BMI (body mass index).

Plus, they’re high in monosaturated, heart healthy fats too.

Pair a few avocado slices with rye crispbread crackers for a super filling snack.


You’ve probably already heard that apple cider vinegar is the ‘weight loss cure’, and whilst that might be a slight exaggeration, there is some benefit to adding it to your meals.

Apple cider vinegar has been shown to dampen the hormone linked with feelings of hunger in our body.


Bananas are high in natural sugars, but don’t let that scare you.

Filled with potassium and magnesium, bananas offset the bloat caused by salty processed foods and pack a serious plant-based prebiotic kick, effectively “feeding” the good bacteria in your gut.


Unlike many other starchy root vegetables, sweet potato doesn’t send your blood sugar levels through the roof, and instead regulates them.

Add these potatoes to a meal, and you’re less likely to crave salty snacks afterwards.

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