There are a lot of fat-burning supplements made available on the market today; however, most of them are either ineffective, unsafe or both.

It can be noted that increased metabolic rate promotes fat burn. So instead of wasting tons of money on ineffective and unsafe fat-burning supplements, why don't you just increase your metabolism naturally and safely?

There are a number of natural healthy foods and beverages on the planet to help you do that.

Here are 15 healthy foods and beverages that promote fat burn.

1. Eggs

Eggs make it to the top list of healthy foods that can help you burn fat. They are an absolute nutritional powerhouse and are among the numerous killer weight loss foods.

Although egg yolks are loaded with cholesterol, whole eggs are actually beneficial for heart health.

In addition, egg-based breakfasts have also been shown in studies to reduce hunger and promote satiety for an extended period of time in overweight and obese individuals.

In fact, individuals who ate three eggs for breakfast have been shown in a controlled eight-week study in 21 men to eat 400 fewer calories per day and experience a 16% reduction in body fat, as compared with those who ate a bagel breakfast.

What's more, eggs are chock-full of high-quality protein, which, based on several studies, helps boost metabolic rate by about 20–35% for several hours post meal.

Thus, eating eggs several times a week can keep you feel full and satisfied while helping you burn fat.

2. Avocados

Avocados are among the many healthy foods that contain plenty of healthy monounsaturated fats, which can help improve metabolism and keep you feel fuller for longer.

In fact, people who added half of an avocado to their daily diet have been found in a study in Nutrition Journal to feel full after eating, saying goodbye to snacking.

What's more, avocados provide a great amount of potassium, which reduces water retention and bloat—an effect that's beneficial when you’re trying to burn fat.

3. Kale

Packed with vitamins and antioxidants, kale is also among the many healthy foods you can eat when trying to lose weight and burn fat.

It is an excellent source of iron, which is a mineral that helps boost your metabolism.

You can whip up a colorful kale salad for lunch or add fresh kale to your smoothie breakfast.

4. Seaweed

A crunchy, salty snack, dried seaweed provides iodine, which helps keep your metabolic rate high. Plus, it also keeps your thyroid gland healthy.

5. Flax Seeds

Flaxseeds are also among the fat-burning healthy foods you can store in your pantry.

They are jam-packed with protein, which helps keep you feel full until your next meal, and fiber, which helps boost your metabolism and overall health.

6. Chili Peppers

Chili peppers contain powerful antioxidants that help prevent cell damage and reduce inflammation. Yes, they do more than add heat to healthy foods.

Additionally, one antioxidant in chili peppers called capsaicin has been suggested in some research to help you maintain a healthy weight by preventing you from overeating and promoting fullness. Plus, this compound is absolutely beneficial when it comes to calorie and fat burning.

In fact, taking capsaicin has been shown in one large review of 20 studies to reduce appetite and boost calorie burning.

7. Fatty Fish

Fatty fish is also one of the many delicious, weight loss-friendly, healthy foods on the planet.

Oily fish, such as herring, salmon, mackerel, and sardines, provide omega-3 fatty acids, which have been found to reduce heart disease risk, improve inflammation, and help you lose body fat.

In fact, people who took fish oil supplements have been found in a six-week controlled study in 44 adults to lose an average of 1.1 pounds of fat. Plus, the levels of their cortisol, a stress hormone that's associated with fat storage, also dropped.

What's more, fish provides high-quality protein, which contributes to feelings of fullness and increased metabolic rate.

8. Berries

Berries, such as blueberries, raspberries, and blackberries, are an excellent diet fruit, containing fiber that helps improve satiety and reduce cravings.

Aside from that, this diet fruit provides decent amounts of anti-inflammatory antioxidants that support your immune system.

9. Full-Fat Greek Yogurt

There are a number of healthy foods but full-fat Greek yogurt is the best. It contains conjugated linoleic acid, which may promote fat burning and weight loss in overweight and obese individuals.

It also carries excellent amounts of calcium, potassium, and protein, making it extremely nutritious.

High-protein dairy products have been suggested in research to help you feel full and satiated, boost fat loss, and protect muscle during weight loss.

10. Coffee

A popular beverage, coffee contains caffeine, which improves your mental and physical performance and helps you burn fat.

In fact, people who took caffeine an hour before working out have been found in a small study with nine participants to work out 17% longer and burn nearly twice as much fat than those in the non-caffeine group.

Plus, caffeine has been shown in research to increase metabolic rate.

Consuming 100–400 mg of caffeine per day is a good idea to experience its fat-burning benefits without some adverse effects, such as insomnia and anxiousness.

11. Green Tea

Another excellent beverage choice for good health is green tea.

This beverage has been suggested in studies to help protect against certain types of cancer and reduce heart disease risk.

It is a great source of an antioxidant called epigallocatechin gallate (EGCG), which encourages fat burning.

Plus, it contains a moderate amount of caffeine, which, as earlier mentioned, is also beneficial for fat burning.

However, green tea's fat-burning effects depend on the amount consumed and may also vary from person to person.

Drinking up to 4 cups of green tea every day, along with eating weight loss-friendly, healthy meals, may provide several benefits, such as potentially increasing the number of calories you burn.

12. Oolong Tea

Containing caffeine and catechins, oolong tea provides many of the same health benefits as green tea.

The combination of caffeine and catechins in tea has been found in a review of multiple studies to increase calorie burning by 102 calories per day on average.

Drinking oolong tea has also been suggested in small studies in men and women to boost metabolic rate and promote weight loss.

Plus, oolong tea has been found in one study to increase calorie burning twice as much as green tea did.

Drinking a few cups of oolong tea, along with eating weight loss-friendly, healthy foods, on a regular basis may provide several health effects, including fat loss.

13. Olive Oil

Olive oil is an excellent substitute for unhealthy fats.

It has been shown to increase HDL cholesterol, lower triglycerides, and stimulate the release of GLP-1, a satiety-promoting hormone.

What’s more, olive oil has also been shown in some studies to increase metabolic rate and promote fat loss.

In fact, consuming extra virgin olive oil as part of healthy meals has been found in a small study to significantly increase the amount of calories burned for several hours.

You can simply incorporate olive oil into your diet by simply adding it to some of your healthy foods.

14. Apple Cider Vinegar

A well-known ancient folk remedy, apple cider vinegar has evidence-based health benefits, including lowering insulin and blood sugar levels in people with diabetes and reducing appetite.

It contains acetic acid, which has been found to reduce belly fat storage and increase fat burning in several animal studies.

In addition, people who added 2 tablespoons of vinegar to their diet every day for 12 weeks have been shown in one study of 144 obese men to experience a 0.9% reduction in body fat and lose 3.7 pounds.

Make sure you consume moderate amounts to avoid potential digestive discomfort.

15. Whey Protein

Compared to other protein sources, whey protein is much more impressive.

When combined with exercise, it may preserve muscle during weight loss and even promote muscle growth.

In addition, whey protein stimulates the release of fullness hormones, such as GLP-1 and PYY, thereby suppressing appetite and promoting weight loss.

A whey protein shake makes an excellent snack option if you're looking to lose fat and improve your body composition.

The Takeaway

There are a number of fat-burning supplements offered and made available on the market today. However, it is important to note that there is no safe magic pill for fat loss.

Consuming healthy foods and beverages is a natural and safe way to boost your metabolic rate, which can lead to fat loss. Plus, it can result in several other health benefits as well.

Incorporating some of the abovementioned healthy foods and beverages into your usual diet can ultimately result in fat loss and improved overall health.