The 10 Best Fat Burning Ingredients and Foods
By Sporting Physiques
Updated on January 10, 2019

Getting your body to burn more fat than normal is not easy. It takes hard work both inside and outside the gym.

We already know that the key to reducing body fat is a healthy diet combined with regular exercise and plenty of rest. But what about ingredients that have been scientifically shown to speed up fat loss?

There are lots of foods that can help you on your weight loss journey, from ingredients which can help keep dangerous cravings at bay, to substances that can speed up your resting metabolic rate.

The main fat burning foods we’re going to focus on in this article are ones that:

• Boost Energy Levels – Train Hard Even When Dieting
• Increase Thermogenic Fat Burning – Boost Your Metabolism
• Suppress Appetite – Make It Easier To Stick To Your Diet

These are the three ‘golden effects’ you’ll be wanting to look for from any ingredient that can help you on your weight loss journey.

Before we get into our top 10 picks of the best fat burning foods around, be sure to check out our guide to the top so-called ‘fat burner’ supplements on the market right now, most of which include a lot of the substances listed below.

So, without further ado, let’s take a look at the top 10 fat burning ingredients and foods that can help you on your weight loss journey.

1) Green Tea

Green Tea seems to be all the rage these days. As well as being packed full of antioxidants, it’s also a potent metabolism booster.

Green Tea contains Epigallocatechin Gallate (usually referred to as EGCG), which is a potent ingredient shown to increase your metabolic rate and get your body burning more fat.

Green Tea Extract
(Photo: Adobe Stock)

The other good thing about Green Tea is that it’s believed to boost endurance, meaning that you’ll be able to train harder and for longer.

Basically, Green Tea should one of the first fat burning ingredients to add to your diet if you’re serious about losing weight. It’s also a popular ingredient in lots of the leading fat burner supplements on sale these days.

2) Cayenne Pepper

Along with Green Tea, we place Cayenne Pepper as one of the top two best fat burning ingredients around right now.

Just like Green Tea, Cayenne is a potent metabolism booster shown to increase your metabolic rate and get you burning more calories even while resting.

Cayenne contains a substance called Capsaicin, which has been shown to boost energy consumption and therefore help you to burn more calories.

And to double up, Cayenne has also been shown to help suppress appetite at the same time, so it can also help to make it easier to stick to your diet.

3) Glucomannan

We all know that it’s going to be difficult to lose fat if you’re constantly feeling hungry and craving unhealthy foods.

That’s where Glucomannan comes in. It’s a natural dietary fiber extracted from the root of the Konjac plant which is believed to help to suppress appetite.

It is thought that Glucomannan swells in your stomach to help keep you feeling a bit fuller for longer, and therefore make sticking to your diet easier. A 2001 study showed that an increase in dietary fiber helped to reduce hunger.

More recently, in 2005, a study showed that people who supplemented with Glucomannan on a calorie restricted diet lost far more weight than those who took a placebo on the same diet.

4) Caffeine

OK, so you’ve definitely heard of this one, but that doesn’t make it any less effective. Caffeine is a powerful stimulant used by millions of people worldwide on a daily basis.

It’s great at boosting energy levels, which is crucial if you tend to feel a bit sluggish when dieting and training hard.

Basically, adding a small amount of extra Caffeine to your diet will help to keep you feeling energized even when dieting and hitting the gym hard.

Caffeine is also believed to help suppress appetite, which is an added bonus of course.

5) Green Coffee Bean Extract

In their natural unroasted state, Green Coffee Beans are extremely rich in a substance called Chlorogenic Acid. This is a good ingredient because it may help to reduce the absorption of carbohydrates from the diet.

A study in 2010 showed that Green Coffee Bean Extract could help to promote fat loss.

Green Coffee Beans do not contain any Caffeine, which is why this ingredient is often paired with the former in fat loss supplements.

6) Guarana

This is another stimulant which works in much the same way as Caffeine.

Again, like Caffeine, it’s believed to help suppress appetite when taken before a meal, and it will help to raise energy levels to keep you feeling motivated to hit the gym even when cutting back on the calories.

It’s unlikely to help directly with fat loss itself, but adding some extra Guarana to your diet can help to maximize your results in the gym by keeping you feeling good and ready to train.

7) Chromium

Chromium is a mineral that your body needs in trace amounts to function properly. It’s become an increasingly popular fat burner ingredient in recent years, and you’ll find it in plenty of the leading supplements on the market right now.

Studies have shown that Chromium can help to boost carbohydrate, fat, and protein metabolism.

Chromium has also been shown to have beneficial role in the regulation of insulin action. In other words, it can help to maintain normal blood sugar levels.

8) Black Pepper Extract

Black Pepper Extract is often included in its branded form – called BioPerine – in fat burner supplements.

Although it won’t help directly with fat loss itself, Black Pepper Extract has been shown to increase the absorption of the other ingredients in supplements.

Black Pepper Extract
(Photo: Adobe Stock)

Simply put, if your fat burner supplement contains some Black Pepper Extract, it’s likely to be more effective, because the other ingredients will be better absorbed.

And if you’re taking it regularly with meals, it’s likely to also help you to absorb all of the important nutrients from the food that you’re eating.

9) Turmeric

Turmeric seems to be one of those up and coming health foods that we seem to be coming across more and more often.

It’s a good ingredient for helping to increase fat burning because it’s believed to act in much the same way as Caffeine at speeding up your metabolism.

Also, Turmeric contains a potent antioxidant called Curcumin, which gives it its golden color.

It’s thought that Curcumin changes white fat to brown fat in at least four different ways. A recent study found that people with more brown fat tended to have lower body mass indexes.

10) Vitamins B6 and B12

OK, so these are technically not foods or ingredients, but these important B Vitamins are definitely worth a mention when it comes to fat loss and overall health.

Vitamin B6 is key to fat burning because it can help your body to burn extra calories by turning stored glycogen into glucose.

It’s also an extremely important ingredient for regulating blood sugar levels and burning carbohydrates for energy.

Vitamin B12, meanwhile, is a crucial nutrient which is needed to help your body maintain normal energy levels by absorbing the key nutrients from the food you eat.

It is involved in the metabolism of every cell of the body, and not getting enough of it from your diet can have serious effects.

Simply put, if you’re not getting enough B12 in your diet, you’re likely to suffer from fatigue and low energy levels.

Fat Loss
(Photo: Adobe Stock)

Anything Else To Consider?

As we touched on at the start of this article, there’s no real shortcut to success when it comes to fat loss.

You’ll need to make sure that you’re training hard, eating properly and getting plenty of rest before expecting to see any noticeable fat loss results.

However, if you’ve already got the all-important basics on point, then adding some of these ingredients – either on their own or as a supplement – can make a big difference to your results.

Wrapping Things Up

So that brings us to an end of our guide to the 10 Best Fat Burning Ingredients and Foods around right now.

Lots of these ingredients can be added to your diet by choosing foods that are rich in them, or by adding a quality supplement to your regimen.