37 fat-burning foods to help you lose weight

Secret fat burner: Curcumin

This bright orange spice does more than liven up curries. Curcumin, which is just one of turmeric’s active ingredients, helps fight fat by inhibiting the development of the blood vessels new fat cells need to survive, and by reducing inflammation in the body. No wonder turmeric lattes and “golden milk” have become so popular among those looking for foods that burn fat. Turmeric has benefits for your skin and hair, too. Find out how to grow your own spices.

Secret fat burner: Water!

Yes, water can help fill you up – and doesn’t contain the useless kilojoules of soft drink or juice. However: Simply drinking a glass of cold water could, at least temporarily, boost your metabolism and help you burn more kilojoules. “The general theory is that when you drink water your body has to expend energy to heat it up to your body temperature,” says Donald D. Hensrud, MD, MPH, editor of The Mayo Clinic Diet. “I suspect cold water would have the largest effect.”

Secret fat burner: Monounsaturated fat

“Fat isn’t necessarily a bad thing,” says Palinski-Wade. “If it’s a plant-based monounsaturated fat like that in olive oil, it’s a great choice. Olive oil might also help with fat reduction and body composition changes.” Palinski-Wade cautions that in spite of olive oil’s benefits, it’s important to use it in moderation since, like all fats, it’s kilojoule dense. Find out 18 anti-inflammatory foods you can eat to ease pain.

Secret fat burner: Fibre

“Beans, chickpeas and lentils are rich in fibre, and people with higher fibre diets tend to be leaner,” says McDaniel. She explains that “fibre-rich foods take up more real estate in our stomachs, helping us to feel full longer. And according to research from Wake Forest Baptist Medical Center, eating food rich in soluble fibres, like beans, reduces belly fat.” As an added plus, says McDaniel, foods that are naturally rich in fibre also tend to be lower in kilojoules yet nutrient dense, “providing you the right formula for weight loss.”

Secret fat burner: Soluble fibre

Grapefruit earns its diet superfood reputation: For one, it’s full of soluble fibre, which fills you up and takes longer to digest. One study found that people who ate half a grapefruit before each meal lost more weight than a group who skipped the grapefruit. Other research found that adding grapefruit to your diet could reduce belly fat. Try eating half a grapefruit before your biggest meal of the day. One caveat: Grapefruit and grapefruit juice can interfere with the absorption of some drugs, so check with your doctor about any medications you’re taking.

Secret fat burner: Monounsaturated fat

There are good fats and bad fats, and when it comes to avocados, “75 percent of the fat is good fat,” says Palinski-Wade. As with peanuts and olive oil, the monounsaturated fats in avocados are both heart-healthy and filling. “There have been studies showing that people who add half an avocado to their meals were more satisfied after eating and ended up snacking less and eating fewer kilojoules afterward. It’s a great way to control kiliojoule intake throughout the day,” says Palinski-Wade.

Secret fat burner: Gum base

Well-known food and nutrition expert Joy Bauer, author of Joy’s Simple Food Remedies: Tasty Cures for Whatever’s Ailing You, says that chewing gum can be a powerful tool for weight loss. The gum base is what keeps gum chewy and keeps your mouth occupied. “Chewing a stick of gum fills your mouth with a shot of flavour and rescues you from mindlessly munching when you’re bored or battling a craving,” explains Bauer. She recommends popping a piece in your mouth when you’re cooking to save yourself from too much nibbling and tasting. Bauer adds that the act of chewing itself can burn an extra 11 kilojoules an hour. Not exactly a workout, but any extra kilojoule burn is a good thing.

Secret fat burner: Piperine

Not a chilli head? No problem. Hot peppers aren’t the only kind that can help with weight loss. Black pepper’s active ingredient is piperine, which gives the spice its pungent taste. Piperine helps food move more quickly through the digestive tract, and that reduces how many kilojoules you can absorb.

Secret fat burner: Polyphenols

“Blueberries are great because you’re getting a high-volume food that is low in kilojoules and tastes great,” says Palinski-Wade. But there’s more. “In animal studies, blueberries actually helped to reduce visceral fat (belly fat). We need more studies on humans, but we think it works because of the antioxidants [polyphenols] in blueberries that help reduce inflammation and stress hormone levels.” In a study at Texas Women’s University, mice fed the highest doses of blueberry polyphenols had the fewest fat cells at the end of the study.

Secret fat burner: Gingerol

Gingerol, the active ingredient in ginger root, is related to both capsaicin and piperine, the compounds that make chilli pepper and black pepper spicy and that help boost metabolism. Studies suggest that like those other spices, ginger may also be thermogenic, helping the body to burn more kilojoules; the spice may also help decrease hunger. One study showed that dissolving ginger powder in hot water and drinking it with a meal may help burn 180 more kilojoules than drinking hot water alone. Try some ginger tea, or grate fresh ginger into a stir-fry.