15 Metabolism-Boosting and Fat-Burning Foods

Are fat-burning foods a thing? There’s no magic food that melts fat or instantly speeds up your metabolism — but we have good news. Certain nutrients (when paired with an active lifestyle) can support a healthy metabolism that increases calorie burn and, therefore, breaks down fat more efficiently, possibly making it easier to maintain or lose weight.

For instance, healthy fats and fiber-rich foods promote gut health and may play a role in regulating body fat. One study even found that increasing soluble fiber intake, along with regular exercise, helped reduce belly fat. Similarly, protein-rich foods can help build lean muscle, which naturally burns more calories than fat.

We’ll go over so-called “foods that burn fat,” along with pointers for creating an eating plan that supports sustainable weight loss and whole-body health.

What nutrient-dense foods and drinks should you add to your plate for fat loss? We’re rounding up several of the best fat-burning foods to consider:

• Chili peppers

• Grapefruit

• Greek yogurt

• Berries

• Eggs

• Chickpeas

• Fatty fish

• Nuts and nut butter

• Whole grains

• Dark chocolate

• Protein shakes

• Olive oil

• Black coffee

• Green tea

• Yerba mate tea

Keep reading for a breakdown of these 15 delicious foods and beverages that can nourish your body, support muscle growth, and help your metabolism hum along. 

1. Chili Peppers

Chili peppers do more than add spiciness to your meals — they may also help fire up your metabolism.

Some research suggests that capsaicin, the active compound in chilies, is associated with enhanced fat oxidation in people with obesity. Fat oxidation is a fancy way of explaining how your body breaks down fat for energy.

Hot peppers may also have a mild impact on your metabolic rate, possibly increasing calorie burn throughout the day.

Other research suggests that adding them to your food may influence hunger hormones. According to one study, eating chilis at dinner might prevent you from feeling hungry again and eating more later at night. That’s why chili peppers are considered a natural appetite suppressant.

If you’re sensitive to heat, start with small amounts to see what your body (and taste buds) can tolerate.

2. Grapefruit

Grapefruit is low-calorie and contains vitamin C and fiber, which supports gut health and may help lower cholesterol and reduce the risk of heart disease. It’s also super hydrating.

One small 2006 study also suggests that eating fresh grapefruit may aid in weight loss. Specifically, people with obesity who ate half a grapefruit before meals over 12 weeks lost a little weight and saw an improvement in insulin resistance. Researchers aren’t entirely sure why, though.

Also worth calling out: Grapefruit has an enzyme that can interfere with how the body processes certain medications — so check with your provider if you’re on any prescriptions before enjoying a grapefruit breakfast.

3. Greek Yogurt

Greek yogurt is loaded with calcium, potassium, vitamin A, and other nutrients, all of which help keep your body strong and energized.

Plus, the protein and probiotics in Greek yogurt support muscle health and digestion, which can help keep your metabolism running smoothly.

Another bonus? It’s a good substitute for sour cream in dips, dressings, and baked goods — offering more protein and less fat without sacrificing that creamy, tangy flavor.

Greek yogurt can be a great part of a healthy diet when paired with other metabolism-boosting foods like vegetables, lean meats, and healthy fats.

4. Berries

Berries can be an excellent addition to a balanced diet for weight loss.

Blueberries, in particular, might be a good choice since they contain something called anthocyanins. In animal studies, blueberry supplements were linked to lower blood fat levels, better insulin control, and less belly fat.

They also contain powerful antioxidants that help protect cells from damage caused by free radicals that can contribute to aging and disease.

Raspberries are another fiber-rich, anti-inflammatory berry option.

5. Eggs

Eggs are a nutrient powerhouse, offering high-quality protein, vitamins, and minerals that support overall health.

They’re a good source of lean protein, which is essential for building and maintaining muscle mass, helping you stay full for longer, and potentially staving off cravings for less-healthy options.

Research shows that when eaten in moderation, eggs don’t significantly affect blood cholesterol levels for most people. One study even suggests that whole eggs might help with muscle growth more effectively than just eating egg whites.

Plus, they have a pretty low calorie count while still being high-protein and with nutrients — ideal if you’re aiming to eat fewer calories while working on weight loss.

6. Chickpeas

Chickpeas are a type of legume packed with protein and fiber, making them a stellar addition to a healthy diet. Their high fiber content supports satiety, potentially lowering overall calorie intake, while the protein helps with muscle maintenance.

Some other legumes to incorporate for weight loss:

• Beans

• Soybeans

• Fava beans

• Lentils

Some studies have suggested that eating legumes regularly may be linked to lower body weight and a healthier metabolism.

7. Fatty Fish

Fatty fish like salmon are packed with protein and omega-3 fatty acids, which support a healthy metabolism and gut health. These nutrients also help reduce inflammation.

Plus, one older study suggests that fish oil supplements might support fat burn, but the effects are modest.

Incorporating fatty fish into your diet — especially as part of a Mediterranean-style diet — can be a wise choice for overall health. In fact, research links the Mediterranean way of eating to a 23 percent lower risk of premature death.

8. Nuts and Nut Butter

Nuts and nut butter, like almonds and peanut butter, offer a good balance of healthy fats, protein, fiber, and carbs to keep your metabolism working efficiently.

Nuts also support muscle growth, provide steady energy, and even help improve heart health, thanks to their protein content.

Just keep portion sizes in mind if you’re aiming to lose weight, as nuts and nut butter can be calorie-dense.

9. Whole Grains

Whole grains are a smart alternative to refined grains like pasta and white rice, especially if you’re looking to manage or reduce the risk of type 2 diabetes or support weight loss.

Some examples include:

• Quinoa. Considered a superfood by some, quinoa is a complete protein, meaning it contains all nine essential amino acids. It’s also high in fiber, magnesium, and iron to support metabolism and overall health.

• Barley. A small study found that barley significantly lowered blood sugar levels, which can help with overall metabolic function.

• Farro. Perfect for salads and bowls, farro is rich in fiber, protein, and antioxidants.

• Oats. Oats are also full of fiber. They’re an ideal base for a balanced breakfast — pair them with protein powder, nuts, seeds, and fruit to fuel your body and keep you energized without overloading on calories.

• Brown rice. Brown rice is the whole-grain counterpart to white rice. It’s slower to digest and offers more protein, vitamins, and minerals.

10. Dark Chocolate

Dark chocolate is more than just a delicious treat — it also contains a powerful antioxidant and flavinoid called epigallocatechin gallate (EGCG).

Some research suggests that foods rich in antioxidants and flavonoids may support insulin sensitivity, which could play a role in fat metabolism.

Just keep in mind that some kinds of dark chocolate are loaded with added sugars and fats that can counteract its benefits. So opt for high-quality dark chocolate with at least 70 percent cocoa, and enjoy it in moderation. 

11. Protein Shakes

Protein smoothies and shakes are a quick and easy way to boost your protein intake, which is key for muscle repair and growth — especially after strength training like weightlifting.

As mentioned, since muscle burns more calories than fat, building and maintaining muscle mass through resistance training and protein consumption can help support a healthy metabolism and may even aid fat loss over time.

That said, protein shakes work best as part of a well-rounded diet and fitness routine rather than a standalone fix. So, blend one up, but pair it with regular physical activity and other balanced meals.

12. Olive Oil

Olive oil is full of heart-healthy monounsaturated fats. Adding rich flavor without extra carbs, it’s a great alternative to butter or heavy cream for cooking and drizzling over dishes.

Olive oil can support a healthy metabolism by helping maintain good cholesterol levels and reducing inflammation — especially when included in a Mediterranean diet.

And thanks to its versatility, you can use olive oil for roasting veggies, making sauces, or whipping up flavorful dressings.

Just keep portion sizes in mind — olive oil is a nutritious choice, but it’s still calorie- and carbohydrate-dense, so a little goes a long way.

13. Black Coffee

Beyond foods that increase metabolism and burn fat, there are a few beverages to think about. Coffee, coffee, buzz, buzz — it does more than just make you more alert and warm you up.

Indeed, drinking black coffee 30 minutes before meals may help control hunger by slowing down digestion and regulating hunger hormones.

It also might boost metabolism, increasing how much fat and calories you burn while resting and during exercise.

But there’s a small catch. Too much caffeine (more than four to five cups a day) can lead to health issues, including an increased risk of high blood pressure.

TL;DR: Enjoy your coffee, but keep moderation in mind.

14. Green Tea

Green tea is beloved for its caffeine and catechin content, particularly EGCG — that antioxidant in dark chocolate we mentioned earlier. It may suppress appetite and help your organs break down fats more effectively.

EGCG supplements have also been linked with slowing down gastric emptying, which can help you feel fuller for longer.

In one study, women with abdominal obesity who took green tea extract supplements for 12 weeks lost nearly 2.5 pounds on average. They also experienced a reduction in cholesterol and lower levels of ghrelin, a hunger hormone.

15. Yerba Mate Tea

One more tea to spill before we go. Yerba mate may support weight management thanks to its mix of caffeine, antioxidants, and plant compounds like chlorogenic acid.

Chlorogenic acid has been linked to improved glucose metabolism, meaning it may help your body process sugar more efficiently. This could lead to better blood sugar control and overall body composition.

So yerba mate isn’t a direct “fat burner,“ per se. Still, its caffeine content may slightly amp up your metabolism. And its potential effects on appetite and energy balance might support weight loss when paired with a healthy lifestyle.

Your metabolism plays a big role in how your body burns calories and stores fat. A faster metabolism means your body efficiently converts food into energy, while a slower one can make weight loss more challenging.

Supporting your metabolism with the right foods and healthy habits can help with weight management.

Here are some other habits to focus on.

Lifestyle Habits

Besides eating some of the nutrient-dense foods we highlighted above, these habits can help support metabolism and weight loss:

• Exercise regularly. Aim for at least 150 minutes of physical activity per week, including cardio and strength training, to build muscle and boost metabolism — two critical components of weight loss.

• Get enough sleep. Quality sleep (seven to nine hours per night) supports hormonal balance and appetite regulation. If you need guidance, see our sleep hygiene tips.

• Stay hydrated. Drinking enough water helps with digestion and fat metabolism.

• Lower stress. Chronic stress can affect metabolism and lead to weight gain, so finding ways to relax and reduce overall stress is key.

Weight Loss Medications

If lifestyle changes aren’t helping you lose weight (or you’re gaining weight despite your efforts), prescription weight loss medications may be more effective than just diet changes alone.

Some injectable medications, like semaglutide (the active ingredient in Ozempic® and Wegovy®), mimic hunger hormones to slow digestion, increase fullness, and help with portion control. Oral options, like metformin, may also support weight management in some people.

If you’re considering weight loss meds, you can chat with a healthcare provider through Hers to see if they’re a good fit for your health and goals.

Are fat-burning foods worth exploring? When it comes to weight loss and metabolism, there’s no miracle-working food — but the right foods, drinks, and lifestyle habits can make a big difference.

Here’s what to keep in mind about how to support a healthy metabolism and which foods to eat to lose weight:

• Eating fewer processed foods and incorporating more fiber and protein-rich foods, healthy fats, and nutrient-dense options like whole grains, legumes, nuts, and fatty fish can keep your metabolism running well, fill you up more efficiently, and promote overall wellness.

• As for drinks? Sipping black coffee, yerba mate, and green tea in moderation can also add to a weight loss plan and boost fat burn.

• A balanced diet and lifestyle are essential for lasting health. Pairing these foods with regular exercise, adequate sleep, hydration, and stress management can further support metabolic function and weight loss.

Sustainable weight loss ultimately looks different for everyone, and some people benefit from extra support.

There are plenty of ways to find a weight loss treatment that works best for you — start by exploring your options at Hers.