Most foods don’t actually help you burn fat directly, because, at the end of the day, a calorie is a calorie.
However, don’t lose hope! There are foods out there that can boost your TDEE slightly, which include:
Green Tea: this burns fat due to the combination of caffeine as well as antioxidants called “catechins” (66)
Coffee: the high-caffeine content relative to tea helps to burn substantial amounts of body fat compared to those who don’t consume coffee on a regular basis (38)
Red Pepper: these types of spicy peppers are high in capsaicin, which has proven to both reduce appetite (63) and increase body temperature (64), which in turn, increases the speed of your metabolism!
There are also other foods that help you burn fat through indirect means, in other words, they contribute to fat loss in a way that doesn’t involve a direct effect on your metabolic rate. Some examples of these foods are:
Fatty Fish: these types of fish (i.e. salmon) are high in omega-3s and have been shown to reduce cortisol, commonly known as the “stress hormone”, which contributes significantly to the storage of body fat (67).
Coconut Oil: this is perhaps the richest source of a fat called Medium Chain Triglycerides (MCT), which has been shown to promote feelings of fullness (68). We have a list of the best coconut oils you should try!
High-Protein Food: any high-protein food source, such as eggs, poultry, and Greek yogurt helps you feel fuller for longer. It also increases your TDEE, as protein takes more calories to digest than carbs or fats (69). The combination of these two effects makes a high-protein diet a must when trying to reach your fat-loss goals. You can also add a good protein shake to your diet or if you're vegan, a good vegan-friendly protein shake instead.