20 fat-burning foods that can help you shed the quarantine 15

We love grilled asparagus, not just for the taste, but also because asparagus contains fiber, folate, and vitamins A, C, and K. And that’s just the start! Asparagus also offers asparagine, an amino acid that helps the body store energy in muscle instead of fat, as well as fructooligosaccharides—diuretics that encourage weight loss, according to studies.

One medium avocado has about 15 grams of fat, but don’t let that number deter you. In addition to antioxidants, copper, magnesium, manganese, niacin, and riboflavin, avocados are full of healthy fats—the kind that helps your heart and may increase the rate at which body fat is burned. The high-fiber content of avocados also keeps you full and reduces your appetite!

Besides being high in both fiber and protein, beans—especially white and kidney beans—contain resistant starches, which can potentially increase the amount of fat used for energy and prevent new fat cells from forming.

Berries are loaded with vitamin C, potassium, and fiber, with the latter filling you up without extra calories. However, a 2009 study suggests blueberries, in particular, may affect genes that regulate fat burning and fat storage, possibly due to their high levels of antioxidants and anthocyanins. In addition to weight loss, blueberries can help lower cholesterol and control glucose levels.

Cardamom is the first of a few spices on this list. It is revered for its ability to reduce bloating and curb cravings, but studies also suggest it can boost metabolism and reduce water retention, and its melatonin content encourages the burning of fat.

Chili peppers contain a chemical compound called capsaicin, which, in addition to relieving chronic pain, may also speed up metabolism, improve digestion, and curb appetite. Capsaicin is an antioxidant, too!

For a simple (and delicious!) spice, cinnamon has a wide range of benefits. It can lower blood pressure and cholesterol, as well as increase insulin function and metabolism thanks to its antimicrobial and antiparasitic properties. But please, don’t do the cinnamon challenge.

Okay, coffee’s weight loss benefits may only work temporarily (and it’s technically a drink) but numerous studies have nevertheless concluded that caffeinated coffee can increase your metabolism by 3-11%. Interestingly, one study suggests coffee’s effect seemed to be strongest in leaner participants—29% compared to 10% in obese individuals.

Remember all the bad press eggs used to get? (Specifically the yolks!) As it turns out, not only is there no longer an established link between cholesterol in foods and cholesterol levels in your body, but the yolks contain metabolism-boosting nutrients that may help reduce both body fat and bad cholesterol. Plus, they’re low in calories and high in protein, which will fill you up and promote muscle growth, if you’re looking for a real isolation transformation.

Some of the best sources of vitamin D are fish, including salmon, tuna, cod, herring, and sardines. That’s key because vitamin D intake has been linked to weight loss in recent studies. Fish are also a lean source of protein that is rich in beneficial omega-3 fatty acids.

Famed gonzo journalist Hunter S. Thompson used to start every day with two grapefruit (along with numerous illicit substances we can’t mention or condone here) and it turns out the good doctor may have been onto something—at least with the fruit part. The once-popular grapefruit diet went a bit overboard, but multiple studies have linked regular consumption of grapefruit to weight loss, and they also contain the antioxidant lycopene, vitamin A, and vitamin C.

Low in calories and nearly fat-free, grapes are a great snack, side, or salad addition. They’re rich in vitamin C, vitamin K, antioxidants, and resveratrol, a polyphenol that may ward off diseases, slow aging, and promote weight loss.

Iodine promotes a healthy thyroid, and low iodine levels can lead to a decrease in metabolism. Greek yogurt is not only a solid source of iodine, but the texture and protein keep you full between meals. Digesting all that protein burns extra calories, so aim for a low-fat or low-sugar variety for maximum effectiveness.

According to an American Journal of Clinical Nutrition study, green tea promotes weight loss because it contains catechins, phytochemicals that may temporarily increase metabolism. The catechins also shrink fat cells, and one specific kind, epigallocatechin gallate (EGCG), may also prevent new fat cells from forming. 

Momma was right: you gotta eat your greens. We won’t go down the lengthy list of vitamins and nutrients found in leafy greens (e.g. spinach, kale, arugula, lettuce), but worth highlighting is the inclusion of obesity-preventing anthocyanins, as well as folic acid, which aids in stabilizing insulin levels. And, obviously, all these benefits come with barely any calories.

In a study conducted by researchers at McMaster University, participants who drank milk lost nearly twice as much fat as the non-milk-drinking participants over a 12-week period. The milk drinkers also gained more muscle over the same timeframe, which the researchers attributed (along with the fat-burning) to both protein and the nine essential nutrients—including calcium, vitamin D, and vitamin B3—found in milk. Yes, this includes skim milk, which was actually the variety used in the study.

Despite their higher caloric and fat contents, nuts, in moderation, can absolutely be part of a healthy diet. Almonds, walnuts, pine nuts, and Brazil nuts contain the amino acid L-arginine, which stimulates metabolism, increases HGH, boosts energy and minimizes adipose tissue (belly fat)—all of which can assist in weight loss. Cashews also contain metabolism-regulating magnesium, and all nuts are high in protein, which keeps you full and satisfied.

Many people swear by the benefits of consuming two tablespoons of olive oil a day, and their claims are backed up by scientific studies. Extra virgin olive oil (which contains loads of healthy fat) lowers blood pressure, increases good cholesterol, and maintains glucose levels. Research also suggests that three tablespoons of olive oil a day—when combined with a diet rich in fruits, vegetables, and whole grains—can boost weight loss as it cuts through hunger urges. 

Some people swear by vinegar—specifically apple cider vinegar—and its health benefits. It’s known to lower blood sugar, reduce insulin levels, and promote satiety, leading to increased weight loss in numerous scientific studies. The only drawback? Pure apple cider vinegar tastes like the funkiest of feet. Try mixing it into a salad dressing or smoothie!

Numerous foods contain high levels of L-arginine—including the aforementioned nuts—but watermelon is among the healthiest. In addition to L-arginine, watermelon contains vitamins A and C, and because it’s mostly water, it’s both filling and low in calories.