We are always looking for ways to burn fat, and we usually start with what we put into our bodies. While we can consciously limit the amount of takeaways and sweets we eat to lose belly fat, it is also helpful to know which foods help burn fat and calories.

To lose weight, it’s helpful to know that there are certain foods that can help to reach that goal more quickly, according to clinical nutritionist Rhoda Lucas. These foods have been shown to help the body burn fat when eaten as part of a controlled diet.

Do Certain Foods Aid Weight Loss?

Most trendy diets are restrictive, which makes them difficult to follow for a long period of time. These diets usually eliminate one or more food groups, such as carbohydrates, fats, or dairy products. When people stop following the diet, they often regain the weight they lost.

Rhoda has some advice for people who want to lose weight: instead of cutting out food groups or specific foods, try adding more nutritious items to your meals. This will help you feel less deprived, and you’ll be more likely to stick to healthy eating habits overall.

If you want to be healthy, try to eat seven to nine servings of fresh fruits and vegetables every day. This will help you limit the amount of unhealthy food you eat.

Foods You Should Incorporate in Your Weight Loss Plan

If you’re looking to slim down, these foods should be at the top of your list. They’re not only low in calories, but they’re also packed with nutrients that support your health.


Fruit is a healthy option for a snack or smoothie because it is full of vitamins and antioxidants.

Apples, blueberries, bananas, oranges, strawberries, and pineapple are all good fruit choices.

Rhoda says that fruit, while high in natural sugar and carbohydrate, can satisfy a sweet tooth without any added sugar or cravings if eaten in moderation. A serving of fruit is approximately 4 ounces or one cup.


Avocado toast is popular for a reason.

This fruit contains a healthy amount of monounsaturated fat, fiber, and water. Therefore, not only does eating it help you feel fuller for longer, but research shows that avocado also helps our body absorb important vitamins like vitamins A, D, E, and K.

Rhoda says that avocado can be used as a healthy replacement for fats like cheese, mayonnaise, and butter.


Try incorporating more vegetables into your diet that are high in fiber, such as spinach, broccoli, Brussels sprouts, peas, and cauliflower.

Rhoda says to keep in mind that vegetables are the lowest calorie food group and provides an average of 25 calories per serving. She says that the majority of the carbs are in the form of fiber, which isn’t digested or absorbed and is eliminated in the form of waste. She says that vegetables are considered a free food, meaning you can eat unlimited amounts and still lose weight.


The experts say these little trees are great for weight loss because they help burn fat.

If you are looking for food that will help keep your body burning fat, look no further than broccoli and other foods like cauliflower and Brussels sprouts. These foods are super high in fiber and nutrients, making them perfect for helping you stay healthy and fit.

According to researchers, broccoli contains calcium, which is good for both healthy joints and weight loss. One University of Tennessee study found that calcium controls how fat is processed and stored in the body, and that the more calcium in a fat cell, the more fat that cell will burn.

The scientists attributed the loss of weight to the chemical sulforaphane, which is found in broccoli.

A recent study has shown that a certain chemical can not only help to boost metabolism by stimulating brown fat cells, but can also help to reduce bloating after a meal that is high in salt.

If you want to reap the full fat-burning effects of broccoli, steam it instead of frying it. Frying broccoli adds extra calories, especially if you season and brush it with olive oil.

Whole grains

Some examples of how you can add whole grains to your meals are oats, brown rice, and quinoa. Whole grains are a good choice when planning your meals because they are a source of fiber and protein.

Whole grains can help with weight loss, according to research.

Whole grains are not the same as refined grains like white bread, rice or pasta. Refined grains are OK to eat in moderation, but they do not provide the same nutritional value as whole grains.

Whole grains are satisfying and can help you reach your weight loss goals by keeping you fuller and stabilizing blood sugar levels.


Eating beans and lentils, whether they are dried, canned, or frozen, is a smart move.

If you’re looking for a meatless meal, opt for chickpeas, black beans, lentils, or kidney beans. Research indicates that consuming more meatless meals can help with weight loss.

Rhoda recommends adding beans to a salad, stir-fry, burrito, or pasta dish instead of meat for a dose of protein, B vitamins, and potassium.


According to Rhoda, there are several nutritional benefits to our bodies from nibbling nuts on the regular.

She explains that nuts, and almonds specifically, are a great source of magnesium and healthy fats. These healthy fats have the added benefit of providing antioxidants, which both fight and repair the damage caused by inflammation.

Plant-based oils

There are many plant-based oils to choose from, such as olive, avocado, sunflower, grapeseed, or peanut.

The oils listed above contain monounsaturated fat, which has been shown to improve cardiovascular health.

Both peanut oil and avocado oil are good for baking, sautéing, and grilling.

Rhoda states that plant-based oils contain more mono- and polyunsaturated fatty acids, which can decrease cholesterol, blood pressure, weight, and inflammation when they are used to replace fats like butter, lard, cheese, sour cream, mayonnaise, and cream.

Lean protein

Additionally, consider including protein-rich plant foods such as nuts and seeds, legumes and soy products like tempeh and edamame.

The USDA recommends that you consume 10% to 30% of your daily calories from protein in order to feel satisfied and maintain muscle mass.

Protein is essential for repairing and rebuilding muscles and tissues. If you’re working out, it’s important to get enough protein to rebuild the muscle that is broken down during exercise, especially resistance exercises.


This delicious lean fish will help you lose weight fast as it is packed with protein and omega-3s.

Salmon is a high-quality protein that can help with weight and fat loss. Salmon is also a good source of omega 3 fatty acids, which can help reduce inflammation and promote fat burning.

Calcium-rich foods

Is milk good for you? The calcium in milk can help build strong bones and teeth, and research suggests it can also aid weight loss.

In addition to drinking milk, try eating other foods that are rich in calcium like low-fat yogurt and cottage cheese.

If you don’t want to eat dairy, there are other ways to get calcium. Try consuming fortified tofu, or a dairy-free milk alternative such as almond, soy, coconut, oat milk, or yogurt. Consider also eating leafy greens, broccoli, almonds, and the bones of salmon, as these also contain calcium.

Greek Yogurt

Not only is Greek yogurt good for you, it is also delicious. It is also scientifically proven to help burn body fat.

According to clinical nutritionist Suzie from Feel Alive UK, full-fat Greek yogurt can help with fat burning.

There are two reasons why full-fat Greek yogurt is effective for weight loss. Firstly, it contains conjugated linoleic acid (CLA) which promotes fat burning. Secondly, the probiotics naturally found in the yogurt support the good gut bacteria, which is key to any weight loss program.

This is important, Suzie notes, because the more overweight the person, the more imbalanced the bacteria in their gut. And this imbalance makes it harder to lose fat.

According to researchers in the Journal of Nutrition, the amino acids, vitamin D, and calcium in Greek Yogurt can speed up fat burning. One University of Tennessee study showed that participants who cut calories and ate 500g of yogurt daily lost 81% more belly fat than their counterparts.

Dark Chocolate

It seems that dark chocolate is good for you, your body, AND your waistline. That’s a win-win!

When choosing dark chocolate, make sure you check the ingredients to avoid excessive sugar intake.

Additionally, science has demonstrated that giving into the nighttime craving for chocolate may have benefits. A 2021 study found that women who ate chocolate at night (as opposed to during the day) had improved metabolism and lost weight around their waist after two weeks.

Green Tea

According to Rhoda, green tea help fat loss due to its thermogenic properties. It is also rich in antioxidants, like epigallocatechin gallate (EGCG), which help to speed up metabolism. Additionally, green tea contains a small amount of caffeine. Studies have found that drinking green tea before exercise can speed up metabolic rate and increase fat-burning.

Rhoda emphasizes that you don’t need to drink green tea to get the benefits. “This nootropic tea can be consumed as a beverage or taken as a supplement to support your health,” she says.


You're Invited to the Free Masterclass

Reach Your Ideal Body Weight and Feel Great About Yourself, Without Restrictive Diets


Join the Group ...

About Rhoda ...

Rhoda is an award-winning dietitian, mature age model, and CEO of Sayvana Women.  

She is the creator of the Elegant Eating Solution, an affordable program that helps women avoid weight regain and feel great about themselves, without restrictive eating.

Elegant Eating is based on the science of protein leverage and follows the unique R.E.M.A.P approach to successful aging.

Learn More About Elegant Eating and How to Get Started

{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}
Success message!
Warning message!
Error message!