Many people don’t believe, but fat intake is necessary for the proper functioning of the body. If you want to start healthy eating or lose weight, it doesn’t mean reducing fat intake or counting calories every day.

It is true that you need to be careful with excess fat, as well as many other factors that contribute to obesity. But you should not just ignore the high-fat foods, but choose the right ones and include them in a balanced diet, because they are essential for the proper functioning of our body. Like everything else, fat intake should be moderate with proper selection.

Not all of them have a bad effect on your body, as there are good and bad fats. The good ones are called polyunsaturated and monounsaturated, which are found in foods such as oily fish, olive oil or some nuts such as walnuts. While the bad fats that really need to be avoided are saturated and trans fats that increase cholesterol.

Trans fats are present in many foods, so you should pay more attention to food labels and avoid them. It is also not recommended to go on diets for weight loss, which consume only carbohydrates. They provide your body with fast energy but don’t fully satisfy it. It is best to choose a balanced diet that includes foods from the three groups: protein, carbohydrates and fats at each meal.

Suitable foods for weight loss

If you want to follow a balanced diet, you don’t have to eliminate all the fats from your diet, you just have to focus on the good fats.

Today we decided to help you with the pounds you want to lose, as we want to share some very effective foods that burn fat. With them, you will be able to remove excess calories from your diet in a healthy way. 

There are foods that can help you thanks to their natural compounds. Substances such as omega-3 or lycopene help speed up the metabolism and therefore burn the bad fats in your body.

Some of the foods are eggs, olive oil, red fruits or fish such as salmon, rich in omega-3 fats. In addition, many of them will satiate you, something that is very important when trying to lose weight.

1. Eggplant

Of the vegetables, eggplant is probably the number one food for burning fat. It is low in calories and has a water content of 95%, which makes it an ideal part of your diet.

In fact, once digested by the stomach, eggplant acts as a sponge for toxins and fats. In addition, it has a beneficial effect on intestinal transit.

Regular consumption of this vegetable will help your body not to accumulate fat. Of course, how you prepare it is very important. You can cook it in the oven with tomatoes or combine it with other vegetables.

2. Apple

Like eggplant, the apple contains pectin, which makes it very important in any diet for weight loss. It is recommended to be consumed with the skin because it is rich in fibre and vitamins. 

Also, the apple is low in calories. Research shows that the body expends more calories to process it than it gives you.

In addition to these properties, the apple has the advantage of filling the feeling of hunger and can be consumed at any time of the day.

3. Banana

Banana is a low-calorie fruit that is full of potassium, calcium, magnesium and vitamins B6 and B12. Great fruit similar to an isotonic drink, but in the form of food. A great resource that is good to consume at least once a day.

Adding fruits like this to the menu is essential for maintaining a balanced diet. Banana is perfect for morning and afternoon breakfast, as well as when you need energy. It will satisfy your hunger and provide you with many vitamins to continue with daily tasks.

4. Oatmeal

The desire for sweet food in the morning is caused by a drop in blood sugar levels at night. Instead of accompanying your coffee with sweet pancakes, doughnuts and similar foods, make a bowl with cold oatmeal. Serve as a breakfast cereal in combination with banana, strawberries and low-fat milk or yoghurt. In addition, breakfast with oatmeal is rich in fibre and has the ability to keep you full for a long time.

5. Papaya

This tropical fruit has countless good qualities, among which is the power to eliminate fat. This weight loss aid is a source of digestive enzymes called papain and pepsin. They stimulate the digestion of foods rich in fats, starches and carbohydrates.

Consumption of papaya before meals will help proper digestion and prevent the accumulation of fat on the body. There are also papaya enzymes in the form of supplements that you can take after a meal.

These fat-burning foods are even more effective when accompanied by a healthy and balanced diet. Combine this with regular physical activity to achieve a more effective way to lose weight.

6. Eggs

Eggs are a great food for weight loss. They are rich in protein, which means they include all the essential amino acids. Protein is essential for muscle nutrition. In addition, they contain healthy fats, increase the feeling of satiety and are very low in calories.

See how to choose a timer for boiled eggs.

7. Hot peppers

Hot peppers not only increase appetite and add flavour to your food but also help your body burn more fat. The reason is the substance capsaicin. This is a compound found in hot peppers that makes you feel full without eating too much and helps burn fat.

According to a study done with adults in good health, by reducing calorie intake by 20%, capsaicin helps to compensate for the slowdown in metabolism, which changes according to lifestyle.

8. Salmon

Salmon is one of those foods that always appears on health food lists. And not without reason. This type of oily fish like trout, mackerel, sardines and herring is very rich in healthy fats and proteins, in addition to other nutrients such as iodine and omega 3. Like eggs, they perform the perfect magical combination of satiety and weight loss.

9. Yogurt

Dairy products such as yogurt are a source of calcium, potassium and protein. Thanks to this, the yogurt protects the muscles during weight loss, makes us feel full and its probiotics protect the intestinal flora, something that is essential for health.

Specifically, full-fat yogurt is a source of conjugated linoleic acid, which promotes fat burning and weight loss in overweight people.

If you want to take advantage of these benefits, consume full-fat yogurt.

10. Avocado

The Avocado is rich in healthy fats. With a high content of monounsaturated oleic acid, which is found in our favourite olive oil.

Although almost everything that avocado offer is fat, it also contains a lot of water and fibre, which makes it less caloric than people think. A third of the average avocado (50 grams) has 80 calories and almost 20 vitamins and minerals.

11. Chicken breast

Chicken, as well as other meats, are good sources of leucine, which is found mainly in animal products. The chicken breast is a good option for consumption in terms of weight loss and dieting. It is rich in protein, low-fat saturating meat, which provides about 2 to 3 grams of leucine for every 50 grams. 

There are foods of plant origin that also contain protein, but their amount is not so great. Many people prefer chicken, but if you are not one of them with proper planning you can have a completely vegetarian diet aimed at gaining muscle mass or losing weight.

12. Apple cider vinegar

Apple cider vinegar is valuable in the fight against weight loss because it reduces appetite, blood sugar and insulin levels in people with diabetes. Also, its main component acetic acid has a proven effect on stimulating fat burning.

In a study, participants in the experiment added two tablespoons of apple cider vinegar to their daily diet for 12 weeks. Without making any more changes to their routine, they managed to lose approximately 4 pounds and 0.9% of belly fat.

13. Legumes

Containing protein and carbohydrates, legumes are a winning combination. They are also very saturating, so when you eat legumes for lunch you will be full for a long time. So you can skip the sweet treats that you usually like to eat in the late afternoon.

14. Spinach

Spinach is high in fibre and low in calories. Prepare a fresh green salad for dinner, without meat and potatoes as you are usually eating.
Fill your plate with lettuce, spinach, beans, celery and cucumber. You can eat all green vegetables, just don’t use sauces. Add a light dressing with lemon, soy sauce or balsamic vinegar and olive oil.

15. Tomatoes

You can find tomatoes in any supermarket. Their taste is incomparable, so they are one of the most used foods in world cuisine. In fact, the health benefits of tomatoes are numerous and they are also very suitable for weight loss.

In addition to taste, their nutritional qualities make them a great ally in the fight against obesity. Thanks to its antioxidant properties, tomatoes help eliminate toxins from the body and balance the level of cholesterol in the body. 

Tomatoes are a rich source of minerals, fibre and vitamins. It is also an excellent helper for the natural burning of body fat. So, if you aim to lose extra pounds, include tomatoes in your diet.

16. Asparagus

Asparagus is loaded with antioxidants and is an excellent source of soluble and insoluble fibre. In addition, it acts as a natural diuretic, as it facilitates the elimination of water and reduces swelling.

Asparagus is ideal for a diet, as it provides only 20 calories per 100 grams. You can eat it canned or fresh, grilled with a pinch of salt and olive oil.

17. Nuts

Although high in calories, nuts are an ideal source of energy because they contain protein, fibre and healthy fats. Various studies show that people who consume them are healthier and weaker than those who do not consume them. However, this is a food that should be consumed in moderation. About 30 grams is enough to keep you from starving.

18. Quinoa

Quinoa is a real magic food rich in fibre and protein. This exclusive cocktail of nutrients saturates permanently and therefore helps regulate hunger and calorie intake. This makes quinoa one of the best foods for weight loss.

19. Tuna

The classic canned tuna can be a useful breakfast for athletes, as it provides protein and the combination with rice will give carbohydrates that will increase energy during exercise. Also, the consumption of tuna is perfectly suitable for low-calorie diets. 

20. Grapefruit

Again, this is one of the foods highly recommended in many diets for weight loss.
This is excellent drainage and detoxifying food, thanks to the amount of water it contains. Low-calorie fruit that helps to revive the activity of our body, facilitating the elimination of waste and toxins.

21. Beetroot

You can use beetroot to prepare many healthy desserts in combination with dark chocolate. Beetroot gives a sweet taste and excellent texture to chocolate cakes. 

This is one of the vegetables with the highest sugar content, however, it is very low in calories. Whether in combination with other vegetables or when part of your desserts, beets can be considered a weight-loss food.

22. Coconut

Coconut in all forms is rich in medium chain triglycerides (MCT), a type of fat that is extremely healthy and saturated. It is easily converted into energy and is less likely to accumulate as body fat. In addition, coconut oil is ideal for cooking as it is resistant to very high temperatures.

23. Courgette

Courgette is low in calories and rich in potassium. Low sodium content makes them a great diuretic food. Another advantage of zucchini is that they require energy to be absorbed. Eat roasted, steamed or grilled, as often as you want.


The mrGuide team strives to provide the most objective information possible to help you make the best choice.

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