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The 10 best fat-burning foods to include in your diet

Runner's World UK logo Runner's World UK 10/02/2019 David Wiener
When it comes to weight loss, it’s not just about what you don’t eat. The foods you do consume make a big difference, too. We speak to the experts about the top fat-burning foods you should definitely be including in your diet. © Getty Images When it comes to weight loss, it’s not just about what you don’t eat. The foods you do consume make a big difference, too. We speak to the experts about the top fat-burning foods you should definitely be including in your diet.

We all know the traditional dieting rules – eat less of certain foods to start shedding the pounds. But what if you could throw out the old-school rule book? What if eating more of certain foods could help to boost your metabolism, prevent blood-sugar spikes and help you burn more fat?

We speak to David Wiener, training and nutrition specialist for leading fitness app Freeletics, for his expert pick of the top fat-burning foods that you should definitely be including in your diet:

a piece of cake sitting on top of a green plate: Avocado © Getty Images Avocado


Avocados contain high levels of monosaturated fat, which can help to slow the release of sugars into the blood stream, helping to reduce blood sugar levels. This in turn helps the body to break down fat. Research shows foods that decrease the blood sugar level force the body to burn fat in order to release energy.

a bowl of food: Tuermeric © westend1 - Getty Images Tuermeric


This yellow spice can decrease inflammation in the body. This includes fat cells themselves, which can also become inflamed. One of the active ingredients in turmeric is curcumin, and studies show if you consume curcumin, you’ll gain less weight and have a lower percentage of body fat.

food on a table: coconut oil © Getty Images coconut oil

Coconut oil

Fat has been demonised, but a diet rich in natural fats can actually aid weight loss, while also having massive health benefits. When we eat a diet rich in natural fats, free from sugars and refined carbohydrates, with moderate protein choices, we stay fuller for longer and we also regulate our blood sugar – and therefore insulin response.

Our bodies are then free to burn off the stored fats far more easily, without the need to starve ourselves. Coconut oil is a natural metabolism-boosting food, containing naturally occurring saturated fat called medium chain saturated fat, which, when eaten, is immediately digested, releasing energy and increasing your metabolism, as opposed to being stored as fat.

a bowl of fruit: Berries © Getty Images Berries


Berries are rich in antioxidants and are known to help burn fat. Berries are also packed with fibre and water, which can help you feel fuller for longer. Blueberries regulate fat burning and fat storage, helping to reduce abdominal fat, while raspberries are packed with dietary fibre, which helps to improves bowel movement and keeps you feeling fuller for longer.

a person holding a pineapple: vitamin c rich foods © Westend61 - Getty Images vitamin c rich foods


Pineapple contains a compound called bromelain, which works with other enzymes to help the body break down and digest fat. There is also research to suggest that bromelain can help suppress the appetite, and that it can increase fat excretion.

a counter topped with lots of food: Eggs © Getty Images Eggs


Eggs contain high amounts of protein and are low in calories, making them a great option for fat burning. They also contain an amino acid called leucine, which acts as a catalyst in your body to burn fat and maintain muscle mass.

food on a wooden table: Almonds © Getty Images Almonds


Research has recently been carried out that shows that, on top of all the already known nutritional benefits, almonds may also be good for your waistline. A new study, published in the Journal of the American Heart Association, showed that snacking on 42g of almonds every day vs. a high-carb snack with the same number of calories not only reduced “bad” LDL and total cholesterol, but also reduced belly fat and waist circumference.

a wooden table: calcium foods © FotografiaBasica - Getty Images calcium foods

White beans

White beans, such as cannellini beans, act as alpha amylase inhibitors, which basically means they can slow down the absorption of carbohydrates by blocking the enzymes needed for their digestion. This means you do not get a high blood sugar spike after eating them, which can result in the laying down of more fat.

a close up of a flower: Red chilli peppers in a jar © JBfotoblog - Getty Images Red chilli peppers in a jar


Chilli can often be found in slimming products, as it can help to stimulate metabolism, having a thermogenic effect. You can also use this miracle ingredient directly on your skin in the form of a good quality chilli oil. This can help increase circulation, reduce cellulite and increase fat burning.

a close up of food: Fresh salmon © Claudia Totir - Getty Images Fresh salmon


Salmon is a brilliant source of high-quality protein, which is beneficial for fat loss as the body must work harder to digest it This can also make you feel fuller for longer. In addition, salmon is a great source of omega-3 fatty acids, which are shown to reduce inflammation and promote fat burning. Studies show that fish oil supplementation can help to reduce abdominal fat, as well as the stress hormone cortisol, which is also linked to fat storage.

Related: Super seeds and nuts you should include in your diet [Microsoft GES]


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