15 foods that help burn fat and speed up metabolism

15 foods that help burn fat and speed up metabolism

Nutrition is essential for good health. On the contrary, a poor diet or malnutrition, which according to the World Health Organization (WHO) “refers to deficiencies, excesses and imbalances in a person’s caloric intake of nutrients“, can cause diseases such as diabetes or obesity, among many other health problems.

For those who are overweight or obese, or simply want to prevent them, it is important both perform physical exercise how to keep a balanced diet. To do this, it is convenient to include in the diet foods that, in addition to offering multiple benefits to the body, have the ability to accelerate metabolism, facilitating weight loss.

“There are certain foods that, thanks to their high contribution of fiber, protein and vitamins, facilitate fat loss and prevent inflammation of the joints or the progression of certain diseases. However, if we eat a diet low in nutrients, the metabolism slows down, slows down and prevents us from losing fat, “he explains to 20minutos Salena Sainz, pharmacist, nutritionist and director of Naturae Nutrition.

These are 15 foods that help speed up the body and, therefore, facilitate weight loss.


Pixabay / 1643606

With a high content of zinc and Omega 3 fatty acids, walnuts are the perfect nuts to add to the diet to increase the body’s defenses and increase metabolism. “They also provide an important anti-inflammatory effect, are a source of fiber and help reduce blood risk,” explains dietitian Salena Sainz.

diabetes glucose meter


This spice contains a powerful active ingredient, curcumin, which, in addition to providing an anti-inflammatory effect, reduces inflammation of adipose tissue and helps increase the activity of brown adipose tissue, part of fatty tissue that is metabolically active. It also helps regulate the concentration of sugar in the blood.

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Rich in capsaicin and gingerol, this ingredient reduces the feeling of hunger and increases satiety. Sainz adds that “its high content of vitamins B and C make it the ideal complement to increase the anti-inflammatory power of our diet. In addition to delaying aging, it helps to improve joint inflammatory diseases and improves the circulatory system.”

heart attack, heart attack

green tea

Known for its excellent anti-inflammatory properties and its high flavonoid content, this drink can also activate metabolism thanks to its catechin content. This polyphenolic antioxidant also helps protect cells from free radical damage.


Vitamin C has great benefits for the skin.
Vitamin C has great benefits for the skin.

Among them we can highlight orange, lemon or grapefruit. “Its high naringenin content increases energy expenditure and has very important antioxidant, anti-inflammatory and cardioprotective benefits,” adds the nutritionist.


It provides a wide range of anti-inflammatory, antioxidant and antimicrobial properties that make it ideal for keeping the body healthy. “It acts as a natural thermogenic that promotes fat burning. It is perfect to take as an infusion or as a dressing in desserts or legume dishes,” explains Sainz.

Apple vinager

The acetic acid that vinegar contains helps promote weight loss. In addition, it reduces the level of sugar in the blood and the storage of fat and acts as a natural detoxifier by helping to eliminate impurities from the body thanks to its diuretic effect.

Oily fish is a great source of omega-3 fatty acids, which promote the release of nitric oxide, a vasodilator.


It contains essential assets such as vitamin E, zinc, magnesium and they are a great source of fiber, which make it a perfect ally for a healthy diet thanks to its satiating power. On the other hand, it is beneficial when it comes to preventing cholesterol and keeping injuries or infections at bay.

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Cocoa with a purity of 85-100%

With a purity of 85-100%, it is a food capable of providing energy, while calming and satisfying. “Its components, specifically corticosteroids and natural polyphenols, improve hormone metabolism and help block one of the metabolic factors that promote inflammation,” he says.

Fish rich in Omega 3

Sardines are a blue fish that are very rich in omega and very heart-healthy.
Sardines are a blue fish that are very rich in omega and very heart-healthy.
DanaTentis / Pixabay

Fish such as salmon or sardines are other foods that are added to this list thanks to being sources of Omega 3 and proteins of high biological value. Together with their anti-inflammatory effect, they stimulate the activation of the metabolism in their digestion, consuming a lot of energy.


They are a source of vitamins K, A, C and folic acid, along with their high content of soluble and insoluble fiber, which help reduce abdominal fat and improve intestinal transit.

It is quite laborious to prepare the dough, shape it, fry it and then decorate the donut.  Also, it can be much more expensive than buying a ready-made one.


It is another of the foods that participate in burning fat. Its high fiber content, vitamin A, C and E, give it a high satiating and antioxidant power that, in addition to helping fat loss, slows down premature cellular aging.


Tomatoes, one of the largest sources of glutamate in our regular diet.
Tomatoes, one of the largest sources of glutamate in our regular diet.
Charles Thomas Moore / Wikipedia

With a high content of lycopene, iron, as well as vitamin K, tomato improves the appearance of the skin, cleanses the body and maintains healthy joints. “It helps the proper functioning of lipid metabolism, which is why it combats fluid retention by favoring the elimination of toxins from the body”, mentions the director of Naturae Nutrición.


They have a low caloric value and are rich in polyphenols, antioxidants and vitamins C, K and E that make them a very suitable complement to a balanced diet. Its assets and vitamins help metabolize fatty acids and sugars.

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This whole seed, which is consumed in the same way as a cereal, contains a high level of high-quality protein and is a complete source of amino acids. It is ideal for building muscle and burning fat.


1 comment

Val March 31, 2023 - 18:44

Great article! These 15 foods can definitely help speed up metabolism and facilitate weight loss in a natural and healthy way. It’s important to have a balanced diet that includes these nutrient-rich foods to promote good health.


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