Are you looking to transition your diet to include more fat burning foods that support your metabolism? I don't think you'll find it hard to incorporate these 10 fat burning foods because they are so delicious! The secret to choosing the best fat burning foods is to choose foods that nourish your liver, since your liver is one of the most important fat burning organs in your body! If your liver is not healthy, fat burning will not be a priority. That makes liver nourishing foods the best fat burning foods!
1) Coconut oil
Coconut oil is definitely one of the very best fat burning foods because it is anti-inflammatory, anti-fungal, stimulating to the metabolism, easy to digest, and full of antioxidants. The refined coconut oil (flavorless) is great for cooking because it is stable at high temperatures. I like to use virgin coconut oil for times you want that coconut flavor like for baking, making popcorn, and skin care. Ideally, you want to have both kinds of coconut oil around to use in place of harmful vegetable oils (PUFA fats) that slow the metabolism.
"An important function of coconut oil is that it supports mitochondrial respiration, increasing energy production that has been blocked by the unsaturated fatty acids. Since the polyunsaturated fatty acids inhibit thyroid function at many levels, coconut oil can promote thyroid function simply by reducing those toxic effects. It allows normal mitochondrial oxidative metabolism, without producing the toxic lipid peroxidation that is promoted by unsaturated fats." Dr. Ray Peat, Ph.D
2) Seaonal fruit
Fresh seasonal and ripe fruit is a staple for any healthy diet. Ripe fruits are among the best fat burning foods because when a fruit is fully ripe, the nutrients are at their peak and the sugars are broken down into single sugars that require minimal digestion. Fruit is perfect for your metabolism because it is rich in both nutrients and antioxidants.
3) Potassium-rich fruit or vegetable juices
You may be shocked by this one, but potassium-rich juices are one of the most metabolism supporting foods. However, this does not mean that any juice will do - I'm taking about PURE unadulterated fruit or vegetable juice without additives, fillers, and NOT from concentrate. If you can find the pure stuff, it's typically loaded with magnesium, potassium, vitamin C (that supports detoxification in the liver) and folate.
Not getting enough potassium is one of the most common dietary deficiencies I see in my clients, so making any little changes you can to get more in your diet will do you wonders!
4) Gelatin/Collagen
Why gelatin? Gelatin has a unique and very non-inflammatory amino acid profile, which consists of glycine, glutamic acid, proline, and alanine. These amino acids are medicinal to the liver. Due to the heavy consumption of muscle- meats and the dietary exclusion of important organ meats, these particular amino acids are lacking in the Standard American Diet. Over time, this Standard American Diet can produce more inflammation if it is not balanced by non-inflammatory proteins like gelatin. Although gelatin is primarily made up of non-essential amino acids (meaning your body CAN make them), many over-stressed livers are not able to manufacture all the non-essential amino acids in the amounts demanded by your body. The liver needs an abundance of these proteins to keep your liver functioning optimally and allow your body to "take out the trash" in our toxic world! Read more here about the different types of gelatin you can buy.
5) Organic or pastured eggs
Eggs are like nature's multivitamins containing everything that is needed to create life. Each egg contains about 6 grams of protein, vitamin A, vitamin D, vitamin E, B2, B5, B12, choline, and cholesterol. Eating eggs every day is probably not evolutionarily consistent, but a few times per week can benefit most people that don't have a liver or biliary condition.
6) Pastured/organic meats and wild seafood
Both organic proteins and wild seafood are less likely to contain hormones, additives, and toxins, which allows them to be fat burning supportive foods. Shellfish is particularly rich in minerals that nourish the liver (like iron, zinc, copper and selenium), making it especially therapeutic.
7) Root vegetables and squashes
Roots and tubers are incredibly nutrient dense and easy to digest (easy to digest food supports fat burning) and a good source of fiber to feed your good gut bacteria. Fiber also acts as a digestive "helper" and can help detoxify excess estrogen and endotoxin in the colon.
8) Animal bones
Take your pick with this one! You could choose any protein that is bone-in, or try my favorite, which is whole chickens and chicken feet. The purpose of buying the bones themselves or with proteins is to use them to make bone broth and to give your body the protein balance of "eating the whole animal." You can easily make this at home (in the form of bone broth/soup) by throwing chicken parts, bones, wings, feet, head, etc. into a crock pot with water and 2-4 tablespoons of vinegar left to stew for 12-48 hours. The vinegar pulls the nutrients out of the tissues, particularly glycine, calcium, phosphorus, magnesium, potassium, sodium, and sulfur.
9) Beans
Beans can be a real superfood. Loaded with soluble fiber to aid in the biding and excretion of toxins and to feed your beneficial gut bacteria, beans support your gut-liver axis in incredible ways. Beans are also rich in the minerals potassium and molybdenum, making them a great addition to any diet.
10) Real butter
The last of the best fat burning foods is definitely beloved butter. Contrary to popular mainstream media advice that butter is BAD for your health, it's actually quite the opposite-- butter is rich in fat soluble vitamins A, D, E, K2, saturated fat, lauric acid, and cholesterol (antioxidant). There is no reason not to love it and enjoy it as it helps you burn fat.
There you have it-- Butter Nutrition's top fat burning foods. If you think you NEED a little more assistance increasing your metabolism naturally with real food (without going crazy), enter your email below so you can get the knowledge you need to make REAL progress! You'll gain instant access to: Why your metabolism was fast, but now it's slow!
Are you eating any of these fat burning foods or do you need to add a few to your grocery list?
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Rachel
Any tips on where to get (besides juicing it yourself) pure OJ? It's one of the final hold outs in our journey to real food. 🙂 we don't buy from concentrate but I'm not sure it's the same as pure OJ.
Catherine
I like Organic Uncle Matt's OJ (no pulp, no added calcium or D). Another option is TJ's unpasteurized OJ, but it's not organic and has pulp (which can be problematic for those with digestive issues).
Thanks for reading!
Catherine
sunny
Catherine, where did you get all your information? Dairy and meat products are high in estrogen. If you remove them in a month you 'll see a drop.
For example, Thai people eat coconut oil and very little meat and dairy. Look how slim they are. Whereas some European countries are heavy set.
I just want to know where you got the info. Am,ericans already eat a lot butter and cheeses.
I hope you are not promoting the atkins like diet.
DeForest
Actually Sunny the Atkins Diet was/is pure genius and saved many lives, including mine. Catherine is right regarding the intakes of saturated fats (grassfed of course). These foods are extremely nutritious and are connected with lowering bp, reversing heart disease and improving chronic pain. The data is enormous now and speaks for itself. Dont be misled by the idea that because its commonly believed that its true.
Ashlee
Hi Catherine!
About the carrots and others in that category, does it have the same benefit (or similar) if juiced? I recently found your site and there is a lot of great stuff here. Thank you!
Catherine
Hi Ashlee,
When it comes to root veggies (especially carrots) I think they should be consumed whole with the fiber. With carrots the raw carrot fiber is especially therapeutic to the digestive system.
Thanks for reading 🙂
Catherine
Jean
If you can't do organ meats but want to get the benefits from liver pills, what's a reasonable way to get your recommended 3-6 oz. equivalent? Thanks for the post!
Catherine
Hi Jean,
I believe about 6 liver capsules (about 1 oz equivalent) every day or two would get you close to the recommendation of 3-6oz per week. Dr. Ron's has great quality liver/organ supplements if you aren't into making your own.
Thanks for reading!
Catherine
Gwen
Any ideas on what it means if I constantly burp up coconut oil after ingesting it plain? I started adding it to green tea until the reflux got so bad - stinging and burning in my throat - I had to stop! I do well if I just cook with it but something about downing a Tbsp of it in my tea sets me off. Thoughts? PS - I NEVER have reflux. Ever. Only after eating CO. Wtf?!?! Lol
Catherine
Hi Gwen,
Try having it with a meal for best digestion (vs. tea). Or try less than 1tb.
Abundantly,
Catherine
Shar
I love your site as I follow most of Ray Peat's diet concepts myself.
I was wondering about the poultry, though. I don't eat poultry too often anymore .
Wouldn't the chicken broth produce too much PUFA?
At one time, I would buy a pastured chicken from Whole Foods and cook the whole thing and then remove the meat for eating and leave the bones to cook further. Of course I discarded the fat, thinking it was safe. But then I read that poultry is a no no on Peat's diet to avoid PUFA. Any thoughts?
Val
I like this site, but it's a little Peat-y for me to like it even more. Don't get me wrong I do like Ray Peat, and think he's a genius, but too much dietary dogma is usually what get's people in a hormonal pickle to begin with.
Bree
Hi there! Great article! I was just wondering of foods like foie gras are included as eating liver? I love liver pate so if that helps I will just eat more of it 😀
melissa
You include seafood in the list. I am consuming far less of it these days because of the heavy metal levels being reported commonly. Even small fish have these persistent toxins. Since we accumulate heavy metals, I can't see it being a good food anymore. And that's leaving out the state of the fisheries and the oceans! I'm not eating farmed seafood based on reports of how those animals are actually raised - dense populations, additives to feed, polluted water, etc. So why is seafood included? How can the benefits be separated from the dangerous impacts?
Rt
I would love to eat wild caught shellfish (is there an online source for buying them?), but I have been allergic to it for almost half of my life now. I used to love it when I could eat it though. I can eat all other kinds of seafood with no issues. Are you aware of any natural ways to overcome this food allergy?
Gray
I think that the apple: is a perfect fruit for weight loss. So rich in nutrients and antioxidants.
Claudia Smith
I drink lemon water every day because it has greater natural health benefits plus accompanied with healthy diet meal equals perfect lifestyle.
Eva Lentzari
Hello!
I am wondering why yogurt is never written anywhere when you mention dairy. I mean yogurt is supposed to be filled with probiotics,which are good for the intestine's microbiome.
Thank you!
Kate Jackson
I think my favorite from this list is real butter. There's not much that can beat it. I wrote a similar list on my blog as well!
Thank you 🙂
snehil wani
hello, i need advice from someone who is good at nutrition my gym trainer given me diet for 40 days to eat just paneer (cottage cheese), butter and brown rice is it perfect diet or it will lose my fat?
Skinny Quick
Nice Post! Thanks for sharing this information...