7 Foods that May Help Burn Fat Faster

olive oil, foods that burn fat faster, burn belly fat

6 Foods that May Help Burn Fat Faster,
Fat Burning Food Series – Part 1


Are you interested in learning about seven foods that may help the body burn fat faster? 


Yes? Keep reading!

Healthy eating plays a critical role in weight loss, but research suggests some foods contain specific compounds that could stimulate weight loss and burn fat faster. 

Here are a few examples:


olive oil


High-Quality Extra Virgin Olive Oil

This Mediterranean oil is filled with monounsaturated fat, a healthy fat promoted for heart health. As with avocados, olive oil contains oleic acid, a type of monounsaturated fat shown to help regulate blood sugar. Because of this, olive oil may benefit those trying to combat insulin resistance by increasing insulin sensitivity and potentially lowering the risk of metabolic syndrome.

It also contains hydroxytyrosol, a phenolic compound that has been studied for its potential weight loss effects. Experts recommend no more than two tablespoons a day.



Nuts provide vitamins like A and B and minerals like zinc, magnesium, and potassium. They are also a great source of healthy fat that may promote heart and brain health. Healthy fat also increases the bioavailability of fat-soluble vitamins like A and D.

Nuts provide a decent amount of fiber and protein per serving, allowing us to feel fuller longer. Protein helps us build and maintain muscle mass. Nuts have also been shown to help regulate blood sugar. This regulation leads to a better insulin response which helps with weight loss.

Betterhealth.vic.gov and Healthline.com reported that 6 to 22 percent of nuts consumed do not get digested. Instead, they pass through the intestinal tract (except for ground or chewed nuts) because of their fiber content.

Some of the most recommended nuts include almonds, pistachios, pecans, walnuts, cashews, macadamia nuts, hazelnuts, and peanuts. Peanuts are considered a legume but are usually lumped in with nuts.

Experts recommend a handful of raw or dry roasted nuts a few days a week. They also suggest being mindful of packaged nuts and nuts roasted in oil, as they can contain excess salt.

Kidney Beans

These kidney-shaped beans are full of nutrients. They come in three colors: black, red, and white. Health experts often recommend beans for their potential to reduce the risks associated with heart disease and type 2 diabetes. They are loaded with fiber and plant protein and contain vitamins and minerals, including vitamin k1, folate, magnesium, iron, and potassium. 

Kidney beans contain compounds that inhibit or reduce the action of amylase, the enzyme that converts starches into sugar. Amylase-inhibiting compounds in beans and other foods (e.g., spices and herbs) may help combat obesity and type 2 diabetes.

Research studies (like this one published in 2020) revealed that participants who consumed one serving of cooked beans a few times a week were more likely to have a better waist circumference than those who did not. Additionally, the risk of obesity was less likely with bean consumption. 

It’s also worth mentioning black beans. Black beans have a compound called Cyanidin 3-glucoside. This compound may help improve adiponectin, an anti-inflammatory protein found in fat cells. Adiponectin has an anti-diabetic effect on the body because it helps regulate blood sugar and insulin.

Beans may also improve cholesterol levels and feed the good bacteria in your gut.

Experts also recommend other beans like garbanzo, pinto, and navy.


herbs, turmeric, cloves, cardmom, curcumin, rosemarty,

Herbs and Spices

It may surprise you to know that herbs and spices could help the body burn fat through indirect mechanisms. For example, curcumin, cardamom, thyme, olive leaf extract, and ginger may help regulate blood sugar. Curcumin may even help the body increase its “brown fat,” allowing it to burn more calories.


Tea is widely consumed for its health advantages, but an often-overlooked potential benefit is weight loss. Teas contain compounds that may help increase the body’s ability to burn fat, with the most well-known being green tea. Other less commonly known teas include white, oolong, and rooibos.

Apple Cider Vinegar

Drinking 1 to 2 tablespoons diluted in at least 6 ounces of water at least 10 minutes before a carb-heavy meal may reduce blood glucose levels, therefore, potentially reducing insulin response. 

Research suggests that apple cider vinegar contains compounds that may block the activation of certain enzymes responsible for digesting carbohydrates. As a result, some sugars may avoid being digested, thereby reducing blood sugar and insulin levels. 

Several studies, including one published in 2004, state that apple cider vinegar may moderately reduce blood sugar before and after a meal while increasing insulin sensitivity. These processes indirectly help the body burn fat. 

It’s recommended to drink apple cider vinegar through a straw because it may erode tooth enamel.

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Greek Yogurt

There are many reasons why Greek yogurt has gained popularity over the years. Experts highlight the many advantages it may have over regular yogurt. One advantage is that it is usually lower in sugar than regular yogurt. Many yogurts are saturated with added sugars, which aren’t ideal for anyone trying to lose weight or watch their blood sugar levels.

Greek yogurt is also typically much higher in protein per serving than regular yogurt. Experts state that greek yogurt is also suitable for people with lactose intolerance. This is due to the manufacturing process, which removes a significant amount of lactose. Greek yogurt could be an alternative for lactose-intolerant people.

Greek yogurt is also rich in probiotics. Probiotics promote gut health by helping to increase the number of beneficial bacteria strains in the gut. Good gut health also gives a much-needed boost to the immune system. In addition, Greek yogurt may help increase bowel movements and relieve constipation because of its probiotic content. Sometimes constipation can give the impression of weight gain due to delayed removal of feces.

Honorable Mention = MCT Oil

Medium-chain triglycerides, also known as MCT, may have many health benefits. This fat has been studied for cholesterol, energy, neurological health, yeast and bacterial growth, blood sugar management, and fat burning. Though the results have been mixed, a few studies with human participants (study1, study2study 3) revealed that MCT oil helped moderately lower waist circumference and reduce body fat.

When added to food, MCT oil may keep you feeling fuller longer, as witnessed in one study published in Physiology and Behavior

It’s important to note that overuse of MCT may do more harm than good. Experts caution that adding MCT Oil to a diet without reducing or taking out other fat could increase weight.

Some people stated they experienced weight gain while taking this oil. MCT oil is mainly saturated fat, and some experts have suggested that large amounts of saturated fat could increase cholesterol levels.

Overconsumption may lead to the liver accumulating more fat, as witnessed in one 12-week study with mice. However, this same study revealed that they also lost body fat and reduced insulin resistance. Most MCT oil manufacturers recommend no more than two tablespoons a day.

Final Thoughts

We know the importance of healthy eating for successful weight loss, but research shows that some healthy foods are more effective than others at helping us burn fat faster. These foods contain certain compounds that may indirectly affect the body’s ability to stimulate weight loss.

Consistently incorporating them into your diet may provide a weight loss boost. Always consult with your doctor before making any nutritional changes. 

Eating healthy, in particular, foods that could help burn fat is just one small piece of the weight loss puzzle. Addressing other issues with a doctor or health clinician could help your body use the foods listed more efficiently.

If you found this article helpful, would you consider sharing it? We’d greatly appreciate it!


Other References

University of California: Digestion of Raw and Roasted Almonds in a Stimulated Gastric Environment; Fanbin Kong, Paul Singh

Nuts and seeds – BetterHealth Channel; https://www.betterhealth.vic.gov.au/health/healthyliving/Nuts-and-seeds

Go nuts for better health – The Sydney Morning Herald; By Graham Osbourne; July 31, 2012

The Healthiest Nuts for Your Body – Health.com; By Amanda MacMillan; Posted on September 18, 2019

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Health Benefits of Nuts: Raw vs. Roasted; By Sharon Perkins; Updated December 07, 2018

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Nutrients. 2017 Nov; 9(11): 1271; Benefits of Nut Consumption on Insulin Resistance and Cardiovascular Risk Factors: Multiple Potential Mechanisms of Actions
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Diabetes: Nuts You Should Consume To Manage Blood Sugar Levels Naturally; FoodNDTV Food DeskUpdated: October 24, 2018

The Best Nuts for Diabetes: Walnuts, Almonds, and More; By Moira LawlerMedically Reviewed by Lynn Grieger, RDN, CDCES

European Journal of Clinical Nutrition volume 57, pages S8–S11 (2003); Published: 28 August 2003
Nut consumption, body weight and insulin resistance; P García-Lorda, I Megias Rangil & J Salas-Salvadó


Acetic Acid Suppresses the Increase in Disaccharidase Activity That Occurs during Culture of Caco-2 Cells
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A spoonful of vinegar helps the sugar go down – Arizona State University; By Diane Boudreau; Dec. 1, 2004

Apple Cider Vinegar: How Powerful Is It? – PremierHealth.com; Mar 17, 2017

This 2-Ingredient Drink Banishes Carb Bloat and Belly Fat – FirstForWomen; By Ashley Lall August 29, 2019
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10 Reasons Apple Cider Vinegar Weight Loss Works – The Healthy; Tina Donvito; Updated: Mar. 26, 2021

Is Apple Cider Vinegar Good for Diabetes? – Diabetes Self-Management; BY AMY CAMPBELL, MS, RD, LDN, CDCES | JUNE 11, 2020

Is Apple Cider Vinegar Good for Diabetes?


Nutrients. 2021 Feb; 13(2): 519.; Health Benefits of Plant-Based Nutrition: Focus on Beans in Cardiometabolic Diseases
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Health Benefits of Kidney Beans – By WebMD Editorial Contributors; Reviewed by Brunilda Nazario, MD on September 16, 2020

Kidney Bean Benefits: 6 Incredible Reasons To Add Them To Your Diet Today – NDTV.com; Sushmita Sengupta; Updated: August 16, 2018

The Benefits of Beans and Legumes – American Heart Association

Why Beans Are Good for Your Health – Nourish by WebMD; Reviewed by Christine Mikstas, RD, LD on August 30, 2021

Healthy food trends – beans and legumes – National Library of Medicine; https://medlineplus.gov/ency/patientinstructions/000726.htm

The Health Benefits of Beans, the Black Sheep of Superfoods; By EJ Johnson, November 12, 2019; https://blog.insidetracker.com/health-benefits-beans-superfood

Study: Beans, Peas, Lentils Can Significantly Reduce Risk Of Heart Disease – NutritionInsight.com
08 Apr 2014; https://www.nutritioninsight.com/news/study-beans-peas-lentils-can-significantly-reduce-risk-of-heart-disease.html

To lower heart disease risk, swap beef for beans; Research we’re watching – Harvard Health Publishing
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Legumes Boost Heart Health, According to New Review Study – Physicians Committee

Beans show promise in diabetes; By Frederik Joelving, Reuters Health

Legumes may lower risk of type 2 diabetes – MedicalNewsTody; Written by Ana Sandoiu on April 2, 2017; https://www.medicalnewstoday.com/articles/316686

Journal of Developments in Sustainable Agriculture 11: 31-35 (2016); The Type 2 Diabetes-preventive Effect of Cyanidin-3-glucoside on Adipocytes
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Zhongguo Dang Dai Er Ke Za Zhi. 2014 May;16(5):534-8.; Cyanidin-3-glucoside attenuates body weight gain, serum lipid concentrations and insulin resistance in high-fat diet-induced obese rats
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BMC Proc. 2011; 5(Suppl 8): P21; Improvement of insulin resistance by Cyanidin 3-glucoside, anthocyanin from black beans through the up-regulation of GLUT4 gene expression
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Greek Yogurt vs. Regular Yogurt: Is One Better? We break down the difference between regular and Greek varieties – AARP.org
by Stacy Julien, AARP, May 25, 2017; https://www.aarp.org/health/healthy-living/info-2017/weighing-yogurts-fd.html

Why Greek Yogurt Should Be Part of Your Type 2 Diabetes Diet – EverydayHealth.com
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Is Greek yogurt good for you? – MedicalNewsToday.com; Medically reviewed by Natalie Olsen, R.D., L.D., ACSM EP-C — Written by Lana Burgess on September 25, 2018

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Am J Clin Nutr. 2008 Mar; 87(3): 621–626.; Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil2
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Can MCT Oil Help You Lose Weight?; BY JESSICA MIGALA; OCT 21, 2018; https://www.womenshealthmag.com/weight-loss/a23933093/what-is-mct-oil/

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