1. Fatty Fish

Fatty fish, such as salmon, herring, sardines, mackerel, and others, are not only delicious but also rich in omega-3 fatty acids. Omega-3s are known for their ability to reduce inflammation and lower the risk of heart disease. Additionally, they may aid in weight loss. A study involving 44 adults who consumed fish oil supplements for six weeks showed an average fat loss of 1.1 pounds, along with reduced cortisol levels, a stress hormone linked to fat storage. Fatty fish is also an excellent source of high-quality protein, which enhances feelings of fullness and boosts metabolism. Aim for two servings (3 ounces each) of fatty fish per week to reap these health benefits.


2. MCT Oil

Medium-chain triglycerides (MCT) oil, derived from palm oil, can be found online and in natural grocery stores. MCTs are unique because they are rapidly absorbed by the body and go directly to the liver, where they are converted into energy or ketones for use as an alternative fuel source. Studies have shown that MCTs can increase metabolic rate. One study found that adding 1-2 tablespoons of MCTs to the daily diet increased metabolic rate by 5%, resulting in an extra 120 calories burned per day. MCTs may also reduce hunger and help preserve muscle mass during weight loss. Start with 1 teaspoon per day and gradually increase the dosage to avoid potential digestive side effects. Keep in mind that MCTs are calorie-dense, constituting 5-10% of your total calorie intake, so incorporate them into your overall fat consumption if you're aiming to maintain or lose weight.


3. Coffee

Coffee is a popular beverage worldwide, known for its caffeine content, which can enhance mood and physical performance. It can also aid in fat burning. A small study involving nine participants found that consuming caffeine one hour before exercise led to almost twice as much fat burned and a 17% longer exercise duration compared to those who didn't consume caffeine. Research indicates that caffeine can increase metabolic rate by 3-13%, depending on the amount consumed and individual response. For instance, taking 100 mg of caffeine every two hours led to lean adults burning an average of 150 extra calories during the study. To enjoy the fat-burning benefits of caffeine without potential side effects like anxiety or insomnia, limit your daily intake to 400 mg or less, roughly equivalent to 4-5 cups of coffee, depending on its strength. Some individuals are more sensitive to caffeine and may need to further reduce their intake.


4. Eggs

Eggs are a nutritional powerhouse, once avoided due to concerns about cholesterol but now linked to a reduced risk of heart disease. They can also assist in weight loss by reducing hunger and promoting feelings of fullness for several hours in overweight and obese individuals. In an 8-week study involving 21 men who reduced their daily calorie intake by 1,000 calories, those who consumed three eggs for breakfast experienced a 16% greater reduction in body fat compared to those who had a bagel breakfast. Eggs are an excellent source of high-quality protein, which can boost metabolism by 20-35% for several hours after consumption. Eating three eggs several times a week can support fat burning and keep you satisfied.


5. Green Tea

Green tea is known for its health benefits, including reduced heart disease risk and protection against certain cancers. It contains caffeine and epigallocatechin gallate (EGCG), an antioxidant that encourages fat burning and the reduction of belly fat. One study involving 12 healthy men showed that fat burning during cycling increased by 17% in those who consumed green tea extract compared to a placebo. However, some studies have reported no significant impact of green tea on metabolism or weight loss. The effectiveness of green tea may vary from person to person and could depend on the amount consumed. Drinking up to four cups of green tea daily may provide various health benefits, including potentially increasing calorie expenditure.


6. Whey Protein

Whey protein is a remarkable option, as it supports muscle growth when combined with exercise and can help preserve muscle during weight loss. Moreover, whey protein appears to be more effective at reducing appetite compared to other protein sources, primarily due to its influence on fullness hormones like PYY and GLP-1. A study involving 22 men found that consuming a whey protein drink led to significantly lower hunger levels and reduced calorie intake at the next meal compared to other protein drinks. Whey protein may also enhance fat burning and promote weight loss in both lean individuals and those who are overweight or obese. In a study of 23 healthy adults, a whey protein meal increased metabolic rate and fat burning more than casein or soy protein meals. Whey protein shakes make for a quick meal or snack that supports fat loss and body composition improvements.


7. Apple Cider Vinegar

Apple cider vinegar is a traditional remedy with proven health benefits, such as reduced appetite and lower blood sugar and insulin levels in individuals with diabetes. Its primary component, acetic acid, has been found to increase fat burning and reduce belly fat storage in animal studies. While human research on vinegar's effects on fat loss is limited, one study with 144 obese men who added two tablespoons of vinegar to their daily diets for 12 weeks resulted in a 3.7-pound weight loss and a 0.9% reduction in body fat. Including apple cider vinegar in your diet may aid in body fat loss. Start with one teaspoon per day, diluted in water, and gradually increase the dosage to minimize potential digestive discomfort.


8. Chili Peppers

Chili peppers are not just about adding spice to your meals; they contain powerful antioxidants that can reduce inflammation and protect your cells from damage. Capsaicin, an antioxidant in chili peppers, can help with weight management by promoting fullness and preventing overeating. Furthermore, capsaicin may increase calorie expenditure and support fat loss. In a study with 19 healthy adults, when calorie intake was reduced by 25%, capsaicin counteracted the typical slowdown in metabolic rate associated with calorie reduction. A review of 20 studies found that taking capsaicin could reduce appetite and increase daily calorie burn by about 50 calories. Incorporate chili peppers or powdered cayenne pepper into your meals a few times each week.


9. Oolong Tea

Oolong tea, while less famous than green tea, offers similar health benefits due to its caffeine and catechin content. A review of several studies found that the combination of catechins and caffeine in tea increased daily calorie burn by an average of 102 calories. Small studies in both men and women suggest that drinking oolong tea can boost metabolic rate and promote weight loss. One study even found that oolong tea increased calorie burn twice as much as green tea. Regularly enjoying green tea, oolong tea, or a combination of the two can support fat loss and offer additional health benefits.


10. Full-Fat Greek Yogurt

Full-fat Greek yogurt is a highly nutritious option, providing protein, potassium, calcium, and probiotics to support gut health. High-protein dairy products, including full-fat Greek yogurt, can assist in fat loss, protect muscle during weight loss, and enhance feelings of fullness. Additionally, Greek yogurt contains conjugated linoleic acid, which can promote weight loss and fat burning in individuals who are overweight. Choose plain

11. Olive Oil

Olive oil is considered one of the healthiest fats. It has been linked to lower triglycerides, increased HDL cholesterol, and the release of GLP-1, a hormone that supports feelings of fullness.

Research suggests that olive oil may boost metabolic rate and promote fat loss. In a study of postmenopausal women, consuming extra virgin olive oil led to an increase in calorie burning, especially in those with abdominal obesity.


To include olive oil in your diet, add a couple of tablespoons to your salads or cooked dishes to support heart health, enhance fullness, and boost metabolism.