The Top Fat-Burning Foods

Certain foods have a very high thermogenic effect, so you literally burn calories as you chew.

1. Boost your metabolism


It’s true: Certain foods have a very high thermogenic effect, so you literally scorch calories as you chew. Other eats contain nutrients and compounds that stoke your metabolic fire. Feed your metabolism with these.

2. Whole grains


Your body burns twice as many calories breaking down whole foods (especially those rich in fiber such as oatmeal and brown rice) than processed foods.

3. Lean meats


Protein has a high thermogenic effect: You burn about 30% of the calories the food contains during digestion (so a 300-calorie chicken breast requires about 90 calories to break it down).

4.Low-fat dairy products


Rich in calcium and vitamin D, these help preserve and build muscle mass—essential for maintaining a robust metabolism. 

5. Green tea


Drinking four cups of green tea a day helped people shed more than six pounds in eight weeks, the American Journal of Clinical Nutrition reports. Credit EGCG, a compound in the brew that temporarily speeds metabolism after sipping it. To up your intake, keep a jug of iced tea in the fridge.

6. Lentils


One cup packs 35% of your daily iron needs—good news, since up to 20% of us are iron- deficient. When you lack a nutrient, your metab slows because the body’s not getting what it needs to work efficiently, says Tammy Lakatos Shames, RD, co-author of The Secret to Skinny.

7. Hot peppers


Capsaicin, the compound that gives chili peppers their kick, heats up your body, which makes you melt additional calories. You can get it by eating raw, cooked, dried, or powdered peppers, says Lakatos Shames. “Add as much cayenne or hot sauce as possible to soups, eggs, and meats.”

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