The 15 Most Powerful Fat-Busting Foods

Lean meats
Lean meats are essential for maintaining muscle mass, and the more muscle mass you have, the more efficient you are at burning calories. In fact, protein’s high thermogenic effect makes it possible to burn about 30 percent of the calories the food contains during digestion. Even better, protein takes more time to digest than carbohydrates, so you'll feel full longer than if you ate the same number of calories in a carbohydrate or fat-heavy meal. Lean meats can also help the immune system. Those are more than enough reasons to describe chicken as the ultimate wonder food.

Low-fat dairy products
Rich in calcium and vitamin D, these help preserve and build muscle mass, which we now know is essential for keeping a robust metabolism. Calcium, consumed in tandem with an amino acid found in dairy products, has been shown to burn fat and fire up weight loss. So go ahead and consider it a great excuse to add more milk, cheese and yogurt to your meal plans. Greek yogurt (labneh) is a particularly standout dairy option as it has more protein than the regular kind, enhancing the fat-burning benefits even more. Oh and of course, don’t forget you’re helping to build strong bones as well.

Green tea
This amazing drink is teeming with catechins, which are nutrients linked to increased metabolism and a smaller waistline. You can credit EGCG, a compound in the brew that temporarily speeds metabolism after sipping it. Research suggests that consuming two to four cups of fresh brewed green tea daily can help you burn about an extra 50 calories a day. The “American Journal of Clinical Nutrition” reported drinking four cups of green tea a day helped people shed over three kilos in eight weeks. Keeping a jug of iced tea in the fridge may encourage you to drink more throughout the day.

Lentils
One cup packs 35 percent of your daily iron needs, which is even more good news for those of us who are iron-deficient. When you lack a nutrient, your metabolism tends to slow because the body’s not getting all it needs to work efficiently. If lentils don’t really call your name, you don’t have to suffer in silence. All kinds of beans and legumes generally help build muscle, burn fat and regulate digestion.

Hot peppers
Capsaicin, the compound that gives chilli peppers their fiery kick, heats up your body, which in turn sets off the fat-burning. So if you’re in the mood for an Indian takeaway, you can happily dial that number without feeling guilty. Otherwise, you can enjoy capsaicin’s benefits by adding as much cayenne, hot sauce or chopped chillies as possible to pizzas, soups, eggs, and meats. In fact, feel free to spice up your life and spike your metabolism by adding any raw, cooked, dried or powdered peppers.

Avocados
The healthy monounsaturated fats in avocados plumps up cell membranes, enabling them to interact with fat-burning hormones. Plus, it switches off the body's fat storage hormones and boosts metabolism by protecting the energy-producing part of cells from free radical damage, all helping to make avocados triple fat-burners. What’s more, oleic acid, a compound in avocados' monounsaturated fats may be a trigger to quiet hunger. The creamy fruit is also packed with fibre and protein, so bring on the guacamole (but obviously don’t gobble down the whole bowl).

Brazil nuts
Next time you want to discard those large Brazil nuts from the mixed nut selection, think again because they’re actually fat-burners. They help boost metabolism by making the thyroid hormone active. They also collect toxins that usually store themselves in your fat cells and contribute to cellulite. Going back to the nut selection, it’s actually a great idea to have a bag at home as lots of other nuts with skins build muscle, reduce cravings, contain the right balance of healthy fat, protein, and fibre and work together to rev your metabolism and keep you feeling sated.

Chia Seeds
Full of omega-3 fats, fibre and protein, these small seeds help suppress the appetite, fuel metabolism and switch on glucagon, one of the body's fat-burning hormones. You benefit the most when you soak them for 15 minutes so they get about 10 times bigger in size. That’s because the larger the seeds are, the quicker your stomach will release those hormones that let you know you're full and hopefully satisfied.

Wild Salmon
An effective way to strip abdominal fat is to eat wild salmon on a regular basis. The omega-3s in this delicious fish help improve insulin sensitivity, which shrivels fat from your waistline. Wild salmon also activates the thyroid hormone for a faster metabolism. As with other proteins, it triggers fullness without adding fat. So up your intake of this essential nutrient with salmon, which is a leaner choice than red meat and full of monounsaturated fats to boot.

Oysters
Next time you feel like eating at a swanky restaurant, head for an oyster bar, an eating out salvation when you're looking after your weight. As well as being low in calories (there’s only 50 calories in six oysters), they are an extremely rich source of zinc, which helps to decrease the appetite and the cravings you get during premenstrual syndrome.

Coconut oil
When it comes to dietary fats, coconut oil is way up high on the list of beneficial ones. This tropical oil is rich in medium-chained-triglycerides (MCTs), which your body likes to use for energy, leaving less opportunity for them to be stored as fats. An “American Journal of Clinical Nutrition” study showed greater abdominal fat loss over a 16-week period when MCTs were consumed instead of olive oil. However, that doesn't mean throwing out all your olive oil as it has other beneficial properties. A good tip is to use coconut oil for cooking and olive oil for salad dressings.

Cinnamon
This fragrant spice helps move glucose into the cells faster so our fat storage hormone, insulin, sticks around a lot less. In order to gain from its fat-burning benefits, you need to consume at least a quarter of a teaspoon of cinnamon. No, sorry a cinnamon bun does not count!

Coffee
Well here’s a good reason to keep having your regular morning cup of Java. Coffee stimulates adrenaline, which sends a message to your fat stores to flush out fat. When you drink coffee 20 minutes before a workout, it also acts as an ergogenic aid enabling you to train more intensely. The key, however, is to drink it caffeinated and black, as milk reduces its fat-burning potential. Another thing to be weary of is if you drink more than one cup per day, coffee can start to interfere with your body's ability to control insulin, that frightening fat storage hormone.

Eggs
Whipping up scrambled eggs for breakfast isn’t only tasty, it's a fat-melting morning meal. Eggs are loaded with protein, which will keep you feeling full for longer and build up those muscles. Plus eating them in the morning means you end up taking in fewer calories during the day, according to research. Brain-enriching choline and fat-busting Vitamin D also make eggs a fantastic breakfast choice.