The Best Fat Burning Foods to Eat to Stay Healthy, Say Doctors and R.D.s

Beans are an important weight loss food, as they are not only versatile but will help you to feel full for hours due to their high content of insoluble fiber. “Insoluble fiber expands in your belly and GI tract when combined with any liquids. You may at first seem full and perhaps bloated, but the added liquid will help to create a bowel movement which leaves you feeling ‘regular’ and without bloat,” explains Cipullo. One study found that participants with high bean intake had less abdominal obesity than their counterparts, posing the idea that beans and legumes are ideal for weight management.

Cipullo points out that button mushrooms contain glutamic acid, a compound that tastes just like salt. Instead of noshing on potato chips or salted nuts—foods that most of us struggle to eat in small quantities—add raw or cooked mushrooms to your sandwich, wrap, or as a side with lunch to get the salty taste you crave. You can also incorporate them in nearly every meal, including omelets, salads, wraps, stir fry, and stews. Animal studies have shown mushrooms’ effectiveness in reducing hypertension, inflammation, and obesity.

The middle-eastern spread—made primarily out of garbanzo beans, olive oil, and tahini—is a great diet food, according to Cipullo. “It’s rich, creamy, and available in a myriad of satisfying flavors,” she explains. She suggests using one-third a cup to add to veggie sandwiches or just as a snack with a side of veggies. “When used in one-third cup portions, the hummus can qualify as both a source of vegetarian protein and monounsaturated fat.” A 2020 review of humus’ health benefits found it to be associated with improved nutrient intake, diet quality, and healthier eating habits overall.

While Ezekiel is a brand name, Cipullo specifies that any sprouted grain bread will serve the purpose of keeping you full for a longer period of time, as it’s naturally dense in nutrients and also high in fiber. “Start your day with nut butter spread over this lesser processed form of bread that will definitely help to keep your bowels regular,” she says.

Okay, so water is not a food, but it is definitely a must-have when optimizing your nutrition goals, according to Cipullo. “Warm water is great for stimulating the gastrointestinal tract, helping to prevent constipation (especially with an increase in dietary fiber) and giving you something to fulfill your oral fixation at night,” she suggests. When you notice yourself eating for behavioral reasons after dinner, grab a mug of warm water, or even a decaf herbal tea.

You don’t have to cut out foods to lose weight. “I don’t know any R.D.s who don’t eat pasta,” she says. She suggests eating whole wheat pasta, which will provide your carb fix while fueling your brain and muscles. “Carbohydrates are the primary source of energy from the brain and even muscles,” she adds. “Having carbohydrates stored in your muscles is essential to keep you energized in between meals and even while on the spin bike or during your favorite exercise class. Don’t fear carbs; rather find a way to include all foods in moderation.”

Cipullo strongly suggests making “an apple a day” your new mantra, mainly because the fruit is a great source of pectin, a filling fiber. “The pectin in apples really serves to satiate and the crunch when eating an apple appeals to psychological satisfaction,” she explains. Basically, you won’t need chips when you can crunch on crisp apples. One review that examined apples’ effect on weight loss found that five studies associated the consumption of whole apples or apple juice over a four to 12-week period can lead to weight loss in people who are overweight.

Cipullo maintains that a natural nut butter is ideal for preventing overeating. “As a nutritionist, I recognize the value of blood sugar and hormone management for identifying satiety and staying full,” she explains. “By eating carbs, proteins and fats together, you lower the glycemic load of the meal and therefore decrease your output of insulin.” Clients who are insulin resistant tend to feel hungrier and gain weight in their abdominal area, she says. “Eat peanut butter or almond butter with your overnight oats or your fruit at snack time,” she suggests.

Avocado is rich in monounsaturated fat—the good kind—and is a great food to eat when you are trying to lose weight because it helps increase satiety until your next meal, explains Lisa Mikus, R.D., C.N.S.C., C.D.N., owner of Lisa Mikus Nutrition Therapy. She also points out that about half an avocado offers 6 grams of fiber and more potassium per gram than bananas.

Packed with folate (an essential B vitamin) and fiber-friendly, this leafy green is a wonderful food to incorporate into your meals. “Spinach has a high water content which makes it lower in overall calories, while offering a high nutrient content,” explains Mikus. She suggests eating raw in salads, sautéing with olive oil, garlic, and lemon, or adding to smoothies.

Eating whole eggs—versus just egg whites—provides fat, fat-soluble vitamins, and protein, according to Mikus. “The combination of fat and protein keeps you feeling full for a longer period of time while the body slowly breaks down these macronutrients,” she explains. A 2023 systematic review found that regular whole egg consumption beneficially affects body mass index in healthy people and those on weight loss diets.