Top 5 Foods to Add to Your Diet to Burn Fat, Backed by Science
Alright, let’s cut to the chase: if there’s a way to burn fat while still eating delicious food, count me in!
Dr. William Li, a renowned scientist and author, has done some amazing research on foods that can actually help your body torch fat. Yes, you heard me right—foods that help you burn fat instead of just adding to it.
Let’s dive into these five fat-fighting superstars and how you can easily incorporate them into your daily meals (recipes included!).
1. BERRIES: NATURE’S TINY FAT-BUSTING NINJAS
Berries are not only delicious but also packed with antioxidants that help reduce inflammation and improve your metabolism. Strawberries, blueberries, raspberries—you name it. Bonus: they’re sweet enough to trick your brain into thinking you’re eating dessert.
SIMPLE BERRY PROTEIN SMOOTHIE
Ingredients:
2 scoops Vanilla IsaLean Protein Shake (Prefer a vegan shake mix? Check this one out.)
1 cup mixed organic berries (fresh or frozen)
1 cup unsweetened almond milk
Ice cubes (if using fresh berries)
Instructions:
Add all the ingredients to a blender.
Blend until smooth and creamy.
Pour into a glass and enjoy your guilt-free treat!
2. AVOCADOS: THE CREAMY DREAM TEAM
Yes, avocados are full of healthy fats, but don’t let that scare you. Dr. Li’s research shows that monounsaturated fats can actually help reduce visceral fat (the sneaky kind that wraps around your organs).
QUICK AVOCADO TOAST
Ingredients:
1 slice whole-grain bread (toasted)
1/2 avocado, mashed
A pinch of sea salt
A sprinkle of red pepper flakes or Everything Bagel seasoning
Instructions:
Toast the whole-grain bread to your desired crispness.
Mash the avocado and spread it evenly on the toast.
Sprinkle with sea salt and red pepper flakes or seasoning of your choice.
Add an egg on top for extra protein if desired. Serve immediately.
3. DARK CHOCOLATE: PERMISSION TO INDULGE
Who doesn’t love chocolate? The darker, the better when it comes to fat-burning benefits. Dr. Li points out that dark chocolate contains flavonoids that can help improve blood flow and boost fat metabolism.
DARK CHOCOLATE ALMOND BARK
Ingredients:
1/2 cup dark chocolate (80% cacao or higher) (Check out my favorite here.)
1/4 cup almonds (whole or chopped)
A sprinkle of sea salt
Instructions:
Melt the dark chocolate in the microwave, stirring every 20 seconds until smooth.
Spread the melted chocolate onto a parchment-lined baking sheet.
Sprinkle the almonds and sea salt evenly over the chocolate.
Refrigerate until the chocolate sets (about 30 minutes).
Break into pieces and store in an airtight container.
4. GREEN TEA: YOUR METABOLISM’S BEST FRIEND
Put down that sugary coffee drink and grab a cup of green tea instead. It’s loaded with catechins, which are compounds proven to increase fat burning, especially during exercise.
ICED LEMON GREEN TEA
Ingredients:
2 organic green tea bags
2 cups boiling water
1 cup ice
Juice of 1/2 lemon
A drizzle of raw honey or stevia (optional)
Instructions:
Steep the green tea bags in boiling water for 5–10 minutes.
Remove the tea bags and let the tea cool slightly.
Pour the tea over a cup of ice.
Squeeze in the lemon juice and add sweetener if desired.
Stir and enjoy!
5. BEANS AND LENTILS: THE UNSUNG HEROES
Beans and lentils are not just budget-friendly but also full of fiber and protein, both of which help keep you full longer and stabilize blood sugar levels.
HEARTY LENTIL SOUP
Ingredients:
1 cup dry lentils (rinsed)
1 small onion, diced
2 carrots, chopped
2 celery stalks, chopped
3 cups vegetable broth
1 tsp cumin
1/2 tsp smoked paprika
Salt and pepper to taste
Instructions:
In a pot, sauté the onion, carrots, and celery until softened.
Add the lentils, vegetable broth, and spices.
Bring to a boil, then reduce heat and simmer for 20–30 minutes, or until the lentils are tender.
Serve hot with a squeeze of fresh lemon juice for extra flavor.
HOW TO GET STARTED
The best part about these foods is how easy they are to add to your diet. Swap your usual snacks for berries, enjoy avocado toast for breakfast, and sip on green tea throughout the day. Treat yourself to a square of dark chocolate in the evening, and experiment with beans and lentils in your dinners. You don’t need a complete kitchen overhaul to start seeing results—small changes can make a big impact over time.
SAVE THIS FOR LATER
If you’re feeling inspired to stock your pantry with these fat-burning goodies (and try out the recipes!), be sure to save this pin for easy reference later. Your future self will thank you when your metabolism is running like a well-oiled machine. Happy eating, friend!
P.S. A few of the products I’ve shared here are ones I personally use and adore. If you decide to purchase through the links, I may earn a small commission—at no extra cost to you. Thank you for helping me keep this blog thriving!