“A healthy diet pattern consists of eating a diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats. Fruits and vegetables specifically are our lowest calorie foods, and they’re loaded with nutrition, high in vitamins, minerals, antioxidants, and fiber,” says Roxana Ehsani, MS, RD, CSSD, LDN, and registered dietitian based in Nevada. Specifically, dietary fiber is essential to weight loss because it increases fullness, it takes longer to digest, and keeps you full and satisfied for longer, which may indirectly reduce a person’s food intake, notes Ehsani. “Dietary protein is also important to include into each meal and snack, as it also helps keep a person satiated for longer,” says Ehsani. “It also helps preserve a person’s muscle mass and lose body fat when reducing calorie intake.” If your goal is weight loss, limiting certain types of foods that are low in nutrition and high in calories, such as desserts, sugary drinks, and alcohol, may also help. And while no one food is going to magically make you lose weight, a combination of specific healthy foods can put you on track. “Although burning fat is mainly a result of a deficit in calorie consumption and/or exercising, these foods listed below can help make your weight loss more achievable by providing satiety, more energy, stronger muscles and overall better health,” saysSylvia Klinger, DBA, MS, RD, registered dietitian and owner of Hispanic Food Communications. Here are 19 of the best foods to help you burn fat.
Fat-burning foods
Farro
“A lot of people may have never heard of farro before. Farro is an ancient grain that tastes nutty, has a chewy texture and can be eaten on its own, used instead of rice, pasta or cereal," says Ehsani. “It can be used to make grain bowls or pilafs and can be added to just about anything such as salads, soups or stews. Farro is high in dietary fiber, protein, low in fat, antioxidants and contains magnesium, selenium, and zinc. Consuming whole grains such as Farro instead of refined grains, which is associated with lower body fat and lower BMI.” Nutrition per serving: Farro (1/4 cup dry): 170 cal, 1 g fat, 34 g carbs, 0 g sugar, 0 mg sodium, 5 g fiber, 6 g protein.
Pinto beans
“A study in the American Journal of Clinical Nutrition reviewed the effects of dietary pulse (beans) consumption on body weight, which demonstrated that eating beans can help people lose or maintain weight,” says Klinger. Nutrition per serving: Pinto Beans, boiled (1 cup): 244 cal, 1.1 g fat, 44.8 g carbs, 0.6 g sugar, 2 mg sodium, 15.4 g fiber, 15.4 g protein Watermelon “Watermelon contains 92% water, is low in calories, loaded with vitamins, minerals and even contains lycopene, a powerful antioxidant known to help prevent certain diseases," says Eshani. “Eating a diet rich in high volume or high-water foods has been linked to weight loss, as these high water foods full up a person’s stomach causing them to eat less at meals. Many people struggle to get in the recommended amount of water each day, by eating 1 or 2 cups of watermelon, it can help a person meet the recommended amount of fluid per day.” Nutrition per serving: Watermelon (1 cup): 46 cal, 0 g fat, 12 g carbs, 9g sugar, 2 mg sodium, 1 g fiber, 1 g protein.
Oatmeal
“Did you know that eating oatmeal may help you lose weight? Eating oatmeal goes beyond heart health—the soluble fiber keeps you satisfied for hours. Also, oatmeal gives you sustained energy so you can exercise longer, resulting in more burned calories,” says Klinger. Nutrition per serving: Oatmeal, cooked (1 cup): 158 cal, 3.2 g fat, 27 g carbs, 1.1 g sugar, 115 mg sodium, 4 g fiber, 6 g protein
Raspberries
“Raspberries are the highest fiber berry amongst the rest and contain 85% water. Raspberries are loaded with vitamins and minerals including vitamin C (containing 54% of the Reference Daily Intake (RDI) for vitamin C), manganese, vitamin K, E, B, iron, magnesium, phosphorus, potassium and copper. Incorporating these sweet, low calorie, high fiber fruit into your diet, may satisfy your sweet tooth and aid with desired weight loss,” says Ehsani. Nutrition per serving: Raspberries (1 cup): 65 cal, 0 g fat, 15 g carbs, 5 g sugar, 1 mg sodium, 8 g fiber, 2 g protein.
Soy (tofu)
“Soy may play an important role in weight loss. Research shows that soy protein when included as part of a healthy lifestyle can help manage weight and reduce abdominal fat,” says Klinger. Nutrition per serving:Tofu (1/2 cup): 94 cal, 6 g fat, 2.3 g carbs, 0 g sugar, 9 mg sodium, 0.4 g fiber, 10 g protein
Kale
“Kale and other dark leafy greens are one of the most nutrient-packed foods out there,” says Ehsani. “Kale is high in folate, vitamin K, C, A, B6, manganese, calcium, copper, potassium, magnesium, iron, and protein. Not only is this dark leafy green jam packed with nutrients, also contains 3 grams of protein per serving, which is high compared to other leafy greens. It’s very low in calories, high in water, and eating a diet rich in low calories, nutrient dense foods has been linked to aiding in weight loss.” Nutrition per serving: Kale (1 cup raw): 33 cal, 0 g fat, 6 g carbs, 0 g sugar, 0 mg sodium, 2 g fiber, 3 g protein.
Avocado
“Avocados are an excellent source of healthy fats plus the high fiber content has been shown to curve appetite by making you feel full and satisfied for hours,” says Klinger. Nutrition per serving: Avocado (1/2 cup, sliced): 117 cal, 10.5 g fat, 6 g carbs, .5 g sugar, 5 mg sodium, 5 g fiber, 1.5 g protein
Kefir
“Not as popular as traditional yogurt, kefir is a tart, tangy, yogurt-like drink, that contains gut friendly probiotics,” says Ehsani. “It even contains more probiotics than regular yogurt. It also contains 11 grams of protein. It can be great to use as the base in your smoothies, can be drunk on its own, and even lactose intolerance individuals are likely to tolerate this drink. It’s also rich in calcium and vitamin D which supports bone health.” Nutrition per serving: Kefir (1 cup): 110 cal, 2 g fat, 18 g carbs, 17 g sugar, 125 mg sodium, 0 g fiber, 11 g protein.
Strawberries
“Strawberries are naturally low in sugar and calories as well as high in soluble fiber and disease preventive antioxidants, making them an ideal addition to a weight loss plan,” says Klinger. Nutrition per serving:Strawberries (1 cup): 50 cal, 0 g fat, 11 g carbs, 8 g sugar, 1 mg sodium, 3 g fiber, 1 g protein
Chia Seeds
“I liketo call chia seeds nutrition sprinkles, because you can sprinkle them on just about anything,” says Ehsani. “These nutrient-packed seeds are loaded with omega-3 fats (which help reduce inflammation, support brain and heart health), dietary fiber (which fills up your stomach) and protein (keeps you feeling satisfied).” Nutrition per serving: Chia seeds (2 tablespoons): 150 cal, 10g fat, 10 g carbs, 0 g sugar, 0 mg sodium, 10 g fiber, 6 g protein.
Lean meat
“There is evidence that high protein diets may lead to a decrease in calorie intake resulting in weight loss because of their satiating effect. Canned lean meat such as canned salmon, tuna, chicken can provide the same benefits but at a lower cost,” says Klinger. Nutrition per serving:Salmon, canned (3 oz): 142 cal, 6.3 g fat, 0 g carbs, 0 g sugar, 0 mg sodium, 0 g fiber, 20 g protein
Walnuts
“Walnuts contain healthy fats, some fiber and protein,” says Ehsani. “Walnuts contain vitamin E, and have the highest antioxidant benefits and omega-3 amounts of all other nuts. Eating omega 3 rich foods may lower one’s risk for developing heart disease and reduce inflammation in one’s body and improve brain function.” Nutrition per serving:Walnuts (1/4 cup): 180 cal, 18 g fat, 4 g carbs, 0 g sugar, 0 mg sodium, 2 g fiber, 4 g protein.
Romaine lettuce
“Green leafy vegetables such as Romaine, spinach, kale, collards and many others are also ideal for weight loss because of their fiber content and very low calories,” says Klinger. Nutrition per serving:Romaine lettuce (1 cup): 15 cal, 0.3 g fat, 2.8 g carbs, 1 g sugar, 7 mg sodium, 1.8 g fiber, 1 g protein
Water
“Most people struggle to drink enough water each day,” says Ehsani. “The standard recommendation has always been at least 64 oonces (or 8 cups of water) per day. Drinking enough water each day is good for overall health, it has 0 calories, and aids in managing one’s weight. Often, we may think we are hungry, when in reality we are just thirsty. Increased water consumption is an effective weight loss strategy, one study found that middle aged and older adults who drank 2 cups of water before meals 3 times per day, resulted in participants eating 75 or 90 fewer calories during meals which added up to 300 calories per day.” Nutrition per serving: 0 calories
Sweet potato
“Sweet potatoes are not only loaded with fiber, which helps you feel full for a longer period; but also have a significant amount of Vitamin A and other vitamins and minerals. The satiety leads to eating less,” says Klinger. Nutrition per serving:Sweet potato (1 cup): 114 cal, 0.1 g fat, 27 g carbs, 6 g sugar, 73 mg sodium, 4 g fiber, 2.1 g protein
Beets
“Beets are low in calories, high in vitamin, minerals antioxidants, and fiber,” says Ehsani. “They also contain dietary nitrates, which get converted to nitric oxide, that dilates blood vessels and can cause blood pressure to drop and increase blood flow and even enhance athletic performance.” Nutrition per serving: Beets (1 cup raw): 59 g cal, 0 g fat, 13 g carbs, 9 g sugars, 106 mg sodium, 4 g fiber, 2 protein.
Non-fat yogurt
“Researchers demonstrated that people eating fat-free yogurt (three servings per day) along with a healthy low-calorie diet, loss more weight and body fat than non-yogurt eaters. Also, important to point, yogurt eaters consumed more Vitamin D, more calcium and more potassium with less added sugar and less sodium than non-yogurt eaters,” says Klinger. Nutrition per serving: Non-fat yogurt (1 container): 100 cal, 0.7 g fat, 6 g carbs, 6 g sugar, 61 mg sodium, 0 g fiber, 17 g protein
Lentils
“Lentils are a highly nutritious food that should and can be included frequently in one’s diet,” says Ehsani. “Lentils are high in dietary fiber and protein which can help a person feel full for longer and more satisfied. They also are low in calories, rich in iron, potassium, and folate.” Nutrition per serving: Lentils (1/4 cup dry): 170 cal, 1 g fat, 31 g carbs, 1 g sugar, 5 mg sodium, 8 g fiber, 11 g protein. Next up, here are 20 foods for energy.
Sources
Roxana Ehsani, MS, RD, CSSD, LDN, and registered dietitian based in NevadaSylvia Klinger, DBA, MS, RD, registered dietitian and owner of Hispanic Food Communications
