15 Things You Can Eat or Drink to Burn More Calories

Whether you′re vegetarian, pescatarian, or don′t subscribe to any specific eating plan at all, you can enrich your diet with food that works harder for you. We know "fat-burning" food sounds too good to be true. And, while experts have conflicting opinions on whether one food type can burn fat on its own, they all agree you can see results by incorporating more food that spikes metabolism, enhances digestion, and helps you feel full. Ahead, find your cheat sheet for what to shop on your next grocery trip.

Probiotic-rich food

If you′re still unsure about kombucha, you might want to give the probiotic tea another try—if only for its fat-burning potential. "The probiotics in fermented food, such as kimchi and unsweetened kefir or yogurt, facilitate your digestive system′s ability to break food down better, meaning you get more nutrients out of the other foods you eat, which leads to better satiety," notes Ariane Resnick, certified nutritionist and special-diet chef to celebrity clients such as Pink and Gwyneth Paltrow.

"Yogurt, particularly Greek yogurt, contains protein that requires more calories to digest than carbohydrates," explains Green Chef registered dietician Gabriele Geerts. "Since protein digestion is more complex, it keeps your body feeling full for longer." Will Cole, functional medicine practitioner and author of Ketotarian, also suggests sauerkraut, adding, "Science is finally starting to recognize the importance of your gut microbiome and the role it plays in your overall health, including your metabolic rate. An unfavorable balance of gut bacteria can lead to a slowed metabolism and increased weight."

Tip: Dip your favorite fruits into Greek yogurt or kefir for a healthy dessert alternative.

Wild salmon

As contradictory as it sounds, fish high in healthy fat can help you shed unwanted fat. "Wild salmon is an especially good protein choice because it contains Omega-3 fatty acids, which fight inflammation," says Kate Martino, a physician assistant with a focus in nutrition and holistic medicine. "The fats also help keep you fuller longer, [while] eating enough protein each day helps support lean muscle mass, which increases your resting metabolism and burns more fat at rest."

Tip: Grill salmon on top of lemon slices to avoid dryness.

Avocados

Similarly, the "good" fat in avocados can also help you burn unhealthy fat. "They are full of heart-healthy fats and fiber, so they′ll keep you full and prevent cravings, [as well as] potassium, which prevents water retention and bloating," says registered dietitian Amy Shapiro.

Medical doctor and naturopath Carolyn Dean, on the other hand, attributes avocado′s fat-burning properties to magnesium: "Magnesium is crucial for healthy weight loss because it activates hundreds of enzymes that control digestion, absorption, and the utilization of proteins, fats and carbohydrates," she says. "Magnesium is also necessary for insulin to open cell membranes for glucose, so as to keep blood sugar in balance, which is vital to weight loss. When blood sugar is unbalanced, the excess glucose gets stored as fat."

Tip: "Simply swapping your breakfast of buttered toast for avocado toast may help reduce belly fat," suggests registered dietitian Natalie Gillett.

Eggs

"Eggs [offer the] perfect mix of protein and fats, providing long-lasting satiety while reducing cravings and drops in blood sugar levels that often lead to wayward snacking on sugary foods," says nutritionist Jessica Cox. Culinary nutritionist Trudy Stone agrees, "Eggs are one of the best sources of fat-burning protein that will get your metabolism fired up. Diets high in protein have been shown to boost your metabolism, due to the thermic effect of food—the amount of calories your body burns to metabolize foods."

Tip: Contrary to certain diets, Cox encourages eating the yolk of your egg: "The yolk of eggs is rich in choline, a nutrient beneficial for helping emulsify and digest fats. Choline also aids liver detoxification and benefits those with sluggish liver or ′fatty liver′ often associated with weight gain and obesity."

Nuts and seeds

Also high in magnesium, raw nuts and seeds, such as almonds, pecans and pumpkin seeds, contain healthy fats that may reduce belly fat. "They are also a great source of inflammation-fighting, essential fatty acids, including Omega 3s and monounsaturated fats," explains holistic health coach and Raw Generation co-founder Jessica Rosen. "These healthy fats also provide antioxidants, which both fight and repair the damage that inflammation causes." Cox adds that you should reach for flaxseeds, in particular, because they are "high in fiber and rich in mucilage, a slimy, gum-like substance that expands when in contact with water, creating fullness and satiety."

Tip: "Almonds are a great snack to have before a workout due to the amino acid L-arginine, which can help you burn more fat and carbs," suggests Dad Bod Health founder and fitness-nutrition specialist Jason Priest.

Dark leafy greens

"Dark leafy greens, such as kale, collard greens, Swiss chard and spinach, are high in the anti-stress nutrient magnesium—stress has a direct connection to weight management-and add important fiber and nutrients for overall health, satiety and fat-burning capabilities," says Rachel Fiske, a holistic nutrition consultant. Shapiro adds, "With lots of iron in these leaves to help carry oxygen throughout your body, you′ll be more efficient in your workouts and build muscle too. The more muscle you have, the more fat you burn at rest."

Tip: Toss leafy greens you have a hard time stomaching into a smoothie, stew or omelet.

Spices

"Cayenne pepper is high in capsaicin, which has been proven to burn belly fat and boost the body′s ability to convert food to fuel," says Priest. "Daily consumption of capsaicin speeds up abdominal fat loss." Physician and internal medicine specialist John La Puma agrees, "Capsaicin, also tested as a medication for acute pain, raises your metabolic rate and your internal temperature."

Tip: "Mix salsa, roasted peppers or cayenne pepper with your cottage cheese for a fat-burning flavor boost of exceptional nutrition," recommends dietitian Melissa Rifkin.

Coffee

"Once thought to be unhealthy, coffee in recent years has been proven to do everything from rev up your metabolism to reduce Alzheimer′s symptoms," insists Resnick. Sabrina Russo, registered dietitian and blogger behind My Three Seasons agrees, "The caffeine in coffee can significantly increase your metabolism, while the antioxidants may potentially reduce the risk for cancer of the uterus and liver." Experts also agree that a cup of coffee before working out enhances calorie- and fat-burning benefits.

Tip: "Go easy on sugar and cream, as too much can defeat the benefit," says Gillett. "Try adding vanilla almond milk for a lighter alternative!"

Green tea

"Green tea is truly one of the only natural fat-burning drinks available to the consumer," insists Mike Clancy, trainer and certified nutrition lifestyle coach. "[It] has a strong antioxidant profile. The high amount of EGCG—epigallocatechin gallate—triggers enzymes that get fat cells to release their stored fat and increase the amount of fat used for energy."

Green tea also enhances the liver′s fat-burning capabilities and thermogenesis, a heat-producing process in the body. Others contend matcha is the secret ingredient. "It is alkaline forming, which equals clearer skin, more energy and faster weight loss," says Rosen . "Matcha green tea contains 137 times more antioxidants than regular green tea."

Coconut oil

Coconut oil is already a staple in our DIY beauty toolkit, and we′ll be keeping it even more handy now that we know it can also boost metabolism and reduce appetite when ingested. "It can help decrease both body weight and body fat while keeping your thyroid running smoothly," assures Dr. Axe. The Nutrition Tea Founder Shana Minei Spence, MS, RDN, CDN, continues, "Coconut is an oil that falls under the medium chain triglyceride (MCT) category. MCTs can absorb more readily into our bodies without the use of energy, and they do not store in our bodies."

Tip: "Swapping out vegetable oils for coconut oil in your cooking is a simple way to add another fat-burning food to your diet," says Axe.

Apple cider vinegar

Apple cider vinegar is another DIY-beauty darling that may also help curb your cravings. According to Axe, "Ingesting apple cider vinegar before a meal can also help you feel fuller with less food. Additionally, it works as a natural way to detox your body and balance your stomach′s pH." SimplyProtein′s Nutrition Communication Manager Jonathan Clinthorne (who has a PhD in nutrition) attests, "When vinegar is consumed before a meal, its acids can actually slow the digestion of carbs. This helps to keep your blood sugar from spiking, and blood sugar spikes are known to suppress fat burning. Other research suggests consuming vinegar can increase calcium absorption in the digestive tract and may improve markers of cardiovascular health."

Tip: Axe suggests adding a tablespoon or two to a glass of water before drinking. Meanwhile, certified eating psychology and nutrition expert Elise Museles suggests, "Drink it straight up, make a ′tea′ with lemon and raw honey, mix with olive oil for a basic salad dressing or use it for pickling vegetables!"

Berries

Another farmer′s market find is mixed berries. " The high fiber content can provide satiety with less calories, which, in turn, can support a decrease in body fat and weight, according to Arivale coach and dietitian Stasi Kasianchuk. "Fiber is also important for blood sugar management, heart health and optimal gut function. These foods are also high in anti-inflammatory nutrients, which can support healthy skin and recovery from exercise." Priest adds, "Berries are high in polyphenols, which can help you burn fat and, in some cases, even stop it from forming."

Tip: Add a handful of blueberries to your morning oatmeal or smoothie.

Bone broth

Remember the bone-broth diet? There was something to it: "Thanks to the abundance of amino acids it contains, bone broth prevents muscle breakdown, increases your metabolism and helps detoxify your body," says Axe. Specifically, "the amino acid L-glutamine has been shown to improve gut health and potentially aid in weight loss," explains Geerts.

Tip: Geerts recommends consuming bone broth alone as a hot drink or using it as a soup base.

Legumes

Martino tells us, "Beans are a healthy carbohydrate source that helps your body burn more fat. They contain protein, fiber [and] complex carbs, which take longer to break down. They won′t spike your blood sugar and give you sustained energy with no crash." According to Kasianchuk , "The protein in beans supports muscle formation, and having more muscle mass increases your caloric burn—even at rest."

Legumes include beans, peas and lentils. "Legumes provide plentiful fuel for our microbiomes (the diverse world of microbes that reside within the gastrointestinal system)," Kasianchuk continues. Similarly, dietitian Rebecca Stib reiterates, "[They] are highly nutritious and, more importantly, high in fiber. Foods rich in fiber have an essential role in slowing our rate of digestion by taking up more space in our stomach."

Tip: Nutirtionist Rania Batayneh recommends adding hummus—made from garbanzo beans—to your go-to avocado toast: "It′s the combination of pro/carb from the chickpeas, which also has fiber, that sustains you longer."

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