Food Facts / Healthy Living / Natural Weight Loss

List of Fat Burning Foods

Before we get to the list of foods that help burn fat, or reduce fat, it’s important to get a basic understanding of how “fat” gets deposited in the first place and how the body can be made to lose it. Having this information will enable you to be more prudent in your choice of foods and also in the way you design your eating habits. Once you get this understanding you can peruse through the list of fat burning foods that are given below and recognize the reasons why these foods help in fat reduction.

The process of fat deposition

A body needs food for acquiring the energy to feed/sustain its cells and for performing internal and external functions. The energy present in a food can be measured loosely in terms of “calories”. The more calories that are present in a food, the more fuel/energy that the body can get from it. The body also needs to expend energy in order to digest the foods to get energy from them – so a small percentage of old fuel is burnt off in the process of acquiring new fuel. The harder the food is to digest the more energy is expended by the body to digest it.

Macro-nutrients and their calories – There are three macro-nutrients, or fuel units, that can be present in a food – Carbohydrate, Protein and Fat. Fact, 1g of protein yields 4 calories, 1g of carbohydrate yields 4 calories and 1g of fat yields 9 calories. So basically fats can provide more (double) calories to the body compared to the other two nutrient units. But please refrain from coming to the conclusion that fats are bad for you, they are not. Many healthy fats are essential for the harmonious functioning of the body and foods that provide these fats need to be an integral part of your diet.

The process of fat deposition in the body – When you consume foods, the body gets the fuel in the form of carbohydrates, proteins or fats. It starts generating energy from these fuels through the process of digestion and assimilation. The body uses up a part of the fuel to fulfill its sustenance, and functional, requirements and the excess fuel is stored up eventually in the form of “Fat” in the “fat cells” of your body, some amount of fat is also stored around the kidneys and in the liver.

The reason for the “Flab” – One important point to understand is that a human body, under normal conditions, has “limited” fat cells and there is a limit to how much fat can be stored up in these cells. Once these cells reach their limit, the fats start getting stored up in muscle linings.

Fat cells are usually present in the regions of your chest, waist and hips. As more fats get deposited in these cells, the larger they grow in size and this enlargement is what shows up as flab around the chest, waist and hip regions in men and women. Once the fat cells reach the limit of their expansion, the fats start getting stored in the muscle linings of arms and thighs creating flabbiness in these limbs also.

How can foods help burn fat in the body?

Once you understand the process of fat deposition, you would question as to how a food can ever help in burning fat when it’s a source of calorie, and hence a possible source of fat creation rather than fat reduction. It’s true that all foods can be a possible sources of fat creation, but certain foods can help burn fat or reduce fat in the following ways.

• Some foods contain certain vitamins or minerals that help improve the metabolism, and improve the fat burning capacity, of the body and act as virtual fat burners.

• Some foods contain less calories while requiring more complex digestion and assimilation causing the expenditure of energy and thus acting as virtual calorie burners

• Some foods create a sense of satiation even when consumed in small amounts while also being low of calories

• Certain means of cooking reduces the calorie profile of the food and thus helps in reduce fat creation.

Eating these foods, in the right quantities, over a period of time will ensure that the fat profile starts reducing. When we talk about burning fat it also includes foods that help reduce the possibility of new fat creation, because this would indirectly help you burn fat at a faster pace through your activities (like exercising).

A list of practical foods for burning fat (and reducing fat deposition)

A lot of people try to starve their nutrition in a bid to reduce fat. This approach can have spurious effects on the harmony of the body and is not a wise or healthy way to reduce fat. The right way to reduce fats would be to eat foods that reduce the possibility of further fat deposition, or foods that assist in burning fats, while also taking up calorie-burning exercises (like aerobics, yoga and resistance/weight training) to use up the past-stored fat in your body. So here’s a compiled list of some easily available foods that can help in this process of burning fats or reducing the fat profile of your body.

foods-list

Citrus Fruits

I would rank these as the best fat burning foods around. Eating a breakfast of citrus fruits, or other Vitamin C rich fruits, is one the best ways to start reducing the fat profile of your body. Citrus fruits provide the body with easy energy to hike up its metabolism while also supplying a rich amount of Vitamin C which is scientifically known to help burn fat as it’s a vital chemical used by the body in the process of fat metabolism.

Some citrus fruits you can try are Oranges, Kiwi fruit, Grape fruit, Tangerines, Kumquats, Clementine and Fresh Lime. While fruits like Strawberries, Apples, Tomatoes, Plums, Grapes, Cherries, Raspberries, are also good sources of vitamin C. Depending on your budget, and fruit availability, try to use a mix of these fruits for your breakfast to combine health with taste. You can also try out a “citrus fruit only” breakfast for a few weeks to see how effectively it helps in burning fat around your waist and hips. I’ve personally seen excellent results with this method of eating a fruit only breakfast.

Fruits in general are excellent foods for fat reduction because they are natural, they are rich in vitamins & minerals, high in water content and low on calories compared to refined foods. Fruits are known to improve body metabolism and reduce bad cholesterol. Papaya, bananas, mangoes, sapote, pomegranates and blueberries make for excellent snack foods as well as breakfast foods.

Oats

The benefit of eating cereals like Oats is that they contain a huge proportion of their calorie profile in terms of insoluble fiber. This insoluble fiber not only gives you a feeling of satiation and thus keeps you from feeling hungry for a long time but also does not contribute to any calorie addition to the body. In fact, any foods that contain a good amount of insoluble fiber would help you in the process of reducing the fat profile of the body. Raisin and Barn cereal is another good example of breakfast food that’s rich in insoluble fiber, so is cooked barley.

Vegetables

Except for certain calorie rich vegetables like potatoes, sweet potatoes or yams, most other vegetables have a low calorie profile while containing essential minerals and vitamin that improve the metabolism of the body. When you eat potatoes, if possible, cook them with their skin on because their skin is a good source of insoluble fiber. Veggies like broccoli, spinach, artichoke, lima beans, peas, cabbage and carrots are excellent sources of minerals while being low on calories. Veggies don’t contain fats either and their carbohydrate count is very low (even compared to fruits). Cucumbers are excellent as a salad food, low on calories and rich in water content.

The best way to cook veggies would be to boil them or stir fry them with healthy oils like olive oil, sunflower oil, Soybean oil or sesame oil.

Lentils

These foods, also known as edible pulses, are not only filling and nutritious (in terms of minerals) but are also low on calories and rich in plant proteins/amino-acids. In countries like India, it’s very traditional to have lentil soups, broth and gravies with breads (wheat rotis) and rice. You can also make several food items using the flour of ground lentils. They are excellent sources of dietary fiber and are known to lower the bad-cholesterol (and thus contribute to heart health).

Poultry

If you are a non-vegetarian it would be a good option to eat more poultry than red meats. Poultry like chicken are low on fats and carbohydrates while have a good protein profile. Proteins are not only more complex to digest & assimilate (and thus require a higher expenditure of energy) but they also require more energy to be stored as fats. Go in for lean cuts and avoid eating the skin of the poultry as it contains a lot of fat. Red meats, or white meats, from lamb, beef or pork, can be consumed in moderate quantities a few times a week, instead of eating them regularly in your diet, because they have a high fat profile (but these meat are a good source of minerals and proteins that can assist in the over-all health of the body when consumed in moderation).

Eggs

An average adult can consume one or two eggs a day (whole eggs with yolk) and obtain necessary protein and minerals from it while also keep a low calorie profile. Eggs are not high on calories and are also low on unhealthy fats. The possibility of a variety of food preparations using eggs make them ideal as snack foods as well as regular meal foods. It’s been found, in many studies, that eggs don’t contribute to increasing your bad cholesterol profile but can serve to improve your good cholesterol (necessary for a healthy body) when eaten in moderation.

Almonds and walnuts

These are excellent snack foods and can help you feel satiated with just a fistful of these nuts. These nuts are a great source of healthy fats. It has been seen that people who don’t consume healthy fats are more likely to gain weight than people who do. This is the reason why it’s very imprudent to eliminate healthy fats from your diet in a bid to reduce weight. Remember that healthy fats are needed for a harmonious functioning of the body because most of the body’s cell structure is made from these fats.

Salmon

Fish is a good source of protein and healthy fats (rich in omega-3, omega-6 fatty acids), and makes for a great lunch or dinner meal. Salmon, mackerel, trout and tuna are not only tasty but are excellent sources of omega-3 fatty acids while also being low on calories and saturated fat content.

Water

Though water would not count as a food, because it has no calories, it would need to mentioned that water helps improve the over-all metabolism of the body and thus helps burn fat. And of course, water helps flush out toxins and thus improves the capacity of the body to stay healthy. Certain foods are rich in their water content and thus help in the process of fat reduction (also foods rich in water content make you feel satiated quickly), some examples are water melons, cantaloupes, cucumbers, snake gourd, papaya and chard.

The benefit of eating these water rich foods is that they supply minerals (electrolytes) along with water and hence do not cause “water intoxication” which can results from drinking too much water while not balancing out the minerals (especially during work outs).

In conclusion

Whole foods are better than refined or processed foods when it comes to reducing the fat profile of the body. If there is a choice between a processed foods (like pastries, pizza, pasta etc) and whole foods (like milk, eggs, chicken, vegetables and fruits), make it your second nature to make a bee-line for the latter. You can use the list of fat burning foods, given above, to come up with ideas for your breakfast, lunch, dinner and snacks on a daily basis to keep it enjoyable and healthy at the same time. Of course, don’t be hard on yourself – it’s totally okay to eat/drink foods that you like (that may not be totally healthy) once in a while in moderation, just don’t overdo it and make sure you workout or exercise to burn off the excess calories.

99 Comments

  1. Tim, I found this bread, see below which is low in calories and high in fiber, could this be classed as a fat burning food, which is great for bread, also if I add fat i.e. fry the bread in olive oil can you still class a food as fat burning i.e. frying eggs in oil are they still classed as fat burning?

    Silver hills Little big bread

    Nutrition Facts
    Serving Size 2 pieces (43g)
    Amount Per Serving: Calories from Fat 4.5
    Calories: 110
    Total Fat 0.5g
    Saturated Fat 0g
    Trans Fat 0g
    Cholesterol 0mg
    Sodium 160mg
    Potassium 85mg
    Total Carbohydrate 19g
    Dietary Fiber 5g

  2. Keshaav Ahuja says:

    I have learnt a lot from this article . It has an awakening impact on my mind. I am carrying a heavy weight about 130 kg. & was very sensitive to my over weight . I will try this method in my daily routine & hope & keep faith , I will definitely lose my weight by applying this principle . Thanks to the author from the core of my heart !

  3. Tim(author) says:

    @Glenn, a broth made from animal bones, along with veggies and herbs, can be highly nutritious in terms of the mineral content, especially calcium, phosphorous and magnesium, and essential amino acids, while being low on calories.

  4. Glenn Hetherington says:

    Hey Tim, great website. I have a question about beef broth from beef bones, how would this rate as a fat burning food?

  5. @Gary I heard that dates have a lot of sugars that reduce the metabolism of your body and make you feel lazy and sleepy. Is that true? I think it also makes you feel very hungry after a few hours. You do feel full at that moment because of the excess sugars you intake, but then after a few hours the hunger comes back strong.

  6. I am surprised that this list does not include dates. Dried dates are known to have a lot of nutrition and can also help increase your body’s metabolism helping your body flush that fat away. I have been eating dried dates for breakfast and as snacks for the past 6 months have seen an amazing change. I lost almost 15lbs in these past months and not only that, I also feel a lot more energetic. I was never a morning person, but now I am. I also drink a lot of fresh fruit juices and I agree that lime and citrus fruits are really good but also regular fruits such as apples, grapes etc. are good. They give you instant energy and do not add on to your body fat. Anycase, hope this helps.

  7. Nice list of foods. I have made up my mind to go vegetarian for a month and I am going to the grocery store to get all these fruits and veggies. One question, what foods do you guys recommend to buy at Whole Foods? These guys have some amazing stuff in there but I am unsure what is good and what to buy!

  8. I think this is a pretty good list of foods to include in your daily diet. Kudos to the author for writing this article and explaining what constitutes of fat and what does not. Thanks.

  9. Shedding post pregnancy weight was never easy for anyone. This is what I did and lost 12 kilo in a span of 3 months. Had only one cup papaya or apples or pineapple for breakfast. Mid morning – 1 glass lime juice. Lunch – 1 bowl of salad (usually made of onions, tomatoes, cucumber and lettuce), one Lebanese bread with spinach (cooked in Indian style). Evening – 1 bowl of sprouts salad. Dinner, usually clear mix vegetable soup., including mushrooms, bell peppers). Also I used to drink one glass of water every 1 hour to boost my metabolism. Used to walk on treadmill for 1 hour daily for 5 days a week.

    People who prefer to include non veg foods in their diet can include egg whites (boiled) for breakfast. Boiled egg white is very rich in protein and helps in muscle building. Once, the body fat is converted to muscle, it’s easy to get back to shape. Moreover, having egg white in the morning, keeps one full all through the day. Lean chicken or turkey for lunch (preferably boiled, grilled) grilled fish for dinner etc. And they should limit the intake to 300 grams per week.

    Also, whenever I feel hungry, I munch on cucumbers, oranges or Any low calorie fruits like watermelon.

  10. Bruce B. says:

    I have cut out all breads and dairy products and have been eating all fresh fruit, vegetables, fish, and almonds for snacks. It’s been 6 weeks now and I have lost 30 pounds. The best way to start the process is clean out your kitchen of everything that is unhealthy. Then I do not go to the big stores for shopping food, so I don’t get tempted. I only buy from produce stands and fish markets. I feel much better and my blood pressure is back to normal!

  11. Thank you for being so smart. We eat eggs believing them to be good. My kids love fruits alone in the mornings. Lime in cool water is our regular drink. My fear is I take too much water bcs of the intense heat and my nature. What about investigating the marvels of African foods like bitterleaf, moringa oleifera, ogbono, hibiscus sabdariffa,etc and present it to the world in your intelligent way.

  12. Miriam Nwachi says:

    Am very grateful for all the people who in one way contributed to this special article! I can’t wait to start my own fat reduction.

  13. Kristopher says:

    Great site, great info, very helpful. Just one thing that should be clear; yes these foods are good for weight loss when eaten in the correct portions BUT getting them from the right source is extremely important and I mean make sure the food is as organic as possible. Not all fruits, vegetables, meats, dairy products are the same every where you buy them. A lot of food goes through certain processes that take away a lot of the benefits (vitamins, minerals, etc.) such as fruit and veg being sprayed with chemicals (so we eat these chemicals), non free range meats (animals pumped with hormones to speed growth), pasteurized and homogenized milk (which kills a lot if not all benefits of the milk, becoming dead milk), so find as natural as possible you will feel the difference; I know I do!

  14. I followed these suggested foods and my body is now a fat burning machine. I started at 268 pounds and I’m now at 228 pounds. My goal is to continue my healthy quest and reach an ideal weight of 190 and then maintain good eating habits for life. Thanks Tim.

  15. Excellent article Tim – the difficult part is staying focused and true. Will put the advise in motion. Would like to lose 25 lbs in no set time, but sooner rather than later.

    Will be a regular to your site.

    As much as we read these articles, being re-inforced with well written advise is fantastic. Thanks for sharing.

  16. Can anyone tell me if boiled milk is good or bad for fat reduction?

  17. Lisa Jane says:

    Thanks for the fantastic site. Been on low fat diet with exercise since Jan 1st and only lost 2lb, have started the fruit breakfast and your other foods on April 5th and feel a lot better in myself. I have lots more energy and get weighed on the 25th so will let you all no how it is working then :-). I luv this way of eating! Thank you so very much!

  18. I love this article. It has gone a long way in helping me take in a good balanced diet.

  19. Enjoyed this so much finally something that may help that doesn’t involve exercising. I know it’s an awful thing to say, but there are many of us out there that don’t do it. I had a back injured 7 years ago and between the drugs and the home bound life, your life changes your body changes. I need a kick start to motivate me I want to loose 20 lbs before I will even think about putting my body into a bathing suit in public. Swimming is my form of exercising due to my injury. So I’m grateful for this article cause I need a fat burning program to kick start me with out the exercise and this may be my answer. Thank you so much. Can’t wait to start trying it.

  20. Hey guys, having Vitamin-c fruits or foods in our diet is awesome technique to reduce unwanted or extra fats in our body and 1 best thing about Vitamin-c is that it boost up our immune system.

  21. Hey, would somebody tell me that how many calories we need in each day?

  22. Doesn’t boiling vegetables boil out most of the nutrients? Wouldn’t steaming be better?

  23. Hi there like the site a lot of healthy info. But I sit down a lot for a job as I’m a driver. What I want to know is what is a good lunch to have to burn fats as I am going to try the fruit breakfast but for lunch I normally have sandwiches.

  24. Hi, I have heard the citrus only diet can be bad for teeth. Would eating more citrus than normal, while still eating other foods have a similar bad effect on enamel? After reading your article I really want to try the fruit only breakfast, but worry as I don’t have the best teeth in the world. Thanks.

  25. Thank you for all the helpful info, I am on my way to a new healthier me!

  26. Perpetual says:

    I love your article and I wish to put it to use right away, so I can burn this my excess fat!

  27. Guys, which vegetables do you think provide the maximum energy? I have tried to keep a balanced diet by just eating vegetables and chicken. What about tuna is this a good energy food?

  28. Armando Ortiz says:

    Still doing the fruit breakfast and feeling great. A month ago I updated that I was at 220lbs. I am now at 207lbs. The next couple weeks starting this week I am doing the citrus only for breakfast x2 oranges and a glass of fresh squeezed lemon x1 with water. I thought I’ve seen that pineapple was a citrus, and how about grapes to this group for breakfast? Also a 16ounce glass of black coffee one hour before breakfast?

  29. Thanks for giving your thoughts on foods to eat. I have never had to watch what I eat before but a few years ago I developed breathing problems which keeps me from doing a good workout. I am hoping a good choice of foods will help me lose weight. Thanks for your input.

  30. I found that doing a veggie smoothie helped me loose a pound in two weeks. I add cranberry juice while i blend my veggies.

  31. The best read about fats so far. I’m going to start citrus fruit breakfast!

  32. All good stuff here but are there any specific foods that should be avoided? That is the reverse of fat burners that are a complete no no?

  33. Tim, what a great easy to understand article. I have been overweight by about 20 kg for the past 20 years. Made up my mind enough is enough. Tomorrow is the beginning of my new life.With all your tips I am confident that I can shed some weight and add years to my life.

  34. Hi Tim, thank you for all the information! I am planning on starting the citrus breakfast tomorrow. A questions I have for you.. what is your opinion on Greek yogurt? I’ve been hearing a lot about it lately and was just wondering what you thought? Obviously, not mixing it in with the citrus breakfast but maybe for lunch?

  35. Thanks for the food list. It’s really a blessing to know!

  36. Is Organic Apple Cider (mother) good for weight loss and if so when and how much to be taken?

  37. Thank you so very much Tim. I really appreciate the time you take to answer each an every one of your readers. May God continue to inspire you so that you continue to share your knowledge with others.

  38. Tim(author) says:

    Armando – You can eats oats or whole cereals now and then, if you find it boring to stick to a strict fruit breakfast. Raisin bran and whole wheat cornflakes are healthy options. If you like the taste of white bread you can have it in moderation, but the more healthier option if to have whole wheat bread (brown bread) as it provides essential dietary fiber to help in an efficient excretion of wastes improving your colon health.

  39. Good stuff Tim thanks. I’ve actually started applying the fruit breakfast and feel great. What cereals would you suggest if I want like cheerios, raisin bran, cornflakes just to mix up or stick to fruits? And how about white bread? I love a one slice bologna sandwich in the after noon for lunch or for dinner with lettuce, tomato, bell pepper, mayonnaise, salt pepper. Thanks, this is by far the best site I’ve come upon!

  40. Tim(author) says:

    Fhumue – Water fasting has its benefits, in that it allows the body a break from its regular rigor of digestion, and hence allows it to focus on detoxing itself. I would suggest that you fast for a day or two, on water, and then try having juices (clear juices of fruits and veggies) alone for another couple of days after which you can eat a balanced diet focusing on an intake of fruits in the mornings, and vegetable salads along with your meal (of whole foods as mentioned in the post) for lunch and dinner. Focus on working out in a disciplined manner, incrementing your intensity every few days. You can also focus on eating citrus fruits (or just Vitamin C rich fruits) alone for breakfast, for a couple of weeks to expedite fat metabolism in your body.

    Apologies for not replying to your comment earlier, strangely enough I missed out on it.

  41. I like the stuff written on this site, very informative! Really it has given me more courage towards losing weight. I got a fat belly! I am on my third day now of cutting my calorie intake. Hope this will work for me before my 26th birthday comes. Thanks Tim!

  42. I really liked this article very much. The best thing about it is that it made the ugly task of loosing weight seem possible. I want to start using this info right away . Hoping to change my look with it!

  43. Hi Tim, Excellent Article, almost covered everything very clearly and all is true.

    For All, I read a lot on this topic, but possible this is the first time I am posting any comment on any blog. I am the live example to loose 8 Kg (16-17 Lb) in last 5-6 months. I know it’s a slow progress, but a guy with 5’9” height and 190 lb weight, with a sitting job, it’s considerable achievement without joining any gym. I simply followed what Tim has mentioned in article and doing mix of aerobics and dumbbell weight for 45 minutes on alternate days. At last what I say is it needs a lot of patience specially when you are in a category of overweight not an obese to loose those extra flabs. I am still on my way and hoping to eventually loose most of the visible extra fat. Good luck for all, have a healthy world.

  44. Cool, they are like all my favorites. Salmon, citrus fruits, lentils, porridge, almonds and vegetables!

  45. Shaye – Oats are excellent breakfast foods, and the dietary fiber present in oats helps improve your digestion system and your colon health, which ensure better elimination of wastes which indirectly help in weight loss. Beans are great source of plant protein and dietary fiber.

  46. Andrew – Your diet is wholesome, but you can experiment with the quantity of food you eat on a per day basis, to ensure you are not taking in more calories than are required for building muscle mass and sustaining your activities. Extra calories would keep getting stored as fat.

  47. Hey I was wondering when you say oats help burn fat what about oatmeal? And also I love pinto, green and ranch beans. Would they be okay to eat?

  48. Hi Tim, I am a MMA fighter that usually cuts 30lbs 10 weeks out before a fight. My diet consists of oatmeal, fruit, lean meats, veggies, protein shakes and about a gallon of water per day. I usually need to hit the sauna during fight week to cut the last of my weight. Any advice if I need to change my diet so I don’t strain myself on fight week?

  49. Thanks Tim, you have given me back hope, starting this first thing tomorrow.

  50. Nice site Tim. I have a liking for beer and snacks in the evening, which gradually causes me to pack on the fat. If it wasn’t for increasing exercise and a good diet, I’d really be a fat boy by now. I guess the motivation of trying to feel good about myself has been my saving grace up till now. I’m 62 now and it’s getting harder.

  51. Nice website Tim, I liked it very much. But what I wanna tell my part is that two years back I was having 2 glassfuls of oats for breakfast, two carrots for lunch, and a two bowls of boiled vegetables with pepper and salt to taste for nonstop 4 months. Believe me, I am sad. I did not lose even a kg. How could that be? Would like to hear your comment on it.

  52. I have a question, are there risks in drinking water alone for about four days without eating any other food? My aim is to burn the accumulated fats as quick as possible, then I can go back to eating my fruits and veggies(with exercise). I weigh 70kgs at the moment. Thank you.

  53. I love you article. Please keep writing on other topics as well. I will start my fruit only breakfast soon. Thanks Tim.

  54. Annie – Use healthy cooking methods focusing on methods like boiling, grilling or stir frying – eat a plate of vegetable salad along with your meals during lunch and dinner. Incorporate a breakfast of whole cereals or fruits as daily routine. Eat lightly at night to allow your body plenty of time to detox as you sleep. If you don’t find the time to work out, just focus on doing a 15 minute routine of sit ups and squats on daily basis, in the morning or evening.

  55. Hi, I really liked your article but I am a working women so I don’t get time for workouts and to have proper food on time so I eat whatever I cook for my husband. Please suggest me something which I can follow in my daily routine. Thanks!

  56. Tim, you mentioned about calorie intake. How can I find out how much calories the diet plan as mentioned above will provide me? Is there a list which mentions calorie for every food item in regular healthy diet like wheat bread (roti), Pulses, Vegetables, chicken etc.?

  57. Hi there, would it be safe to say that sticking to natural foods which are not highly processed and high in saturated fats is a good way to maintain ones weight once you have beaten off the flabby storage? I mean, is it okay to stick to a 2,000 calorie diet for example as long as you don’t forget the whole healthy food thing when only looking at calories?

  58. Hi Tim, I really appreciate your clear list of fat burning foods. However, I have noticed over many years that even these foods have to be consumed under the general weight-control rule – Calories ingested versus calories used up by the body functions and by exercise. It makes no difference which food you consume, if more calories are ingested than used up, you gain weight.

  59. Thanks for this article, Tim. I’m gonna eat this starting today.

  60. Rini – Yes, bananas are excellent fruits for breakfast

    Hellen – Irish potatoes do pack a lot of calories, but as long as you eat it in moderation and use healthy cooking methods like broiling, baking, stir frying or boiling, it can make for a good veggie dish.

  61. Thanks very much for the article, but does Irish potato add to fats in the body?

  62. Can we have bananas for fruit only breakfast?

  63. Renu – It’s quite beneficial to go on a water fast, for a day, twice or thrice a month, to give the body an “off day” from the routine of digestion. But on daily basis, there is no real necessity to skip meals if you are focused on eating a healthy diet – in fact when you try to skip meals your body develops the tendency to store more fat in its adipose tissues in order compensate for the lack of food, and this can work against your goals for losing weight.

  64. That’s a pretty good list of foods to eat. I not a bit fan of citrus fruits but I guess I better start including them in my daily consumption list.

  65. Really informative. Please tell me about water treatment. Can we drink plenty of water when hungry while skipping food (one meal) to reduce weight?

  66. @Manz, spices are such as red chilly, pepper, Oregon, turmeric, cumin seeds, nutmeg are very healthy while also enhancing the taste of the veggies. These spices are rich in anti-oxidants are help improve digestion, while also hiking the body’s metabolism (especially red chillies).

  67. Hi Tim, thanks for posting all this useful information. Wanted to ask you if we can use spices in vegetables. What are the advantages and disadvantages? Many thanks.

  68. I have one question, for eating fruit in the morning. Can you eat canned fruit? Is it as healthy as non-canned fruit?

    • Lisa – It is my understanding that canned fruits and veggies are just as healthy as their fresh counterparts. In fact, studies have suggested that canned fruits and vegetables have a higher proportion of anti-oxidants (that help improve your body’s immunity), compared to fresh ones, due to the storage lifetime. It’s healthy to go for canned varieties that have a very low count of added sugar or salt, also if possible buy canned fruits which are preserved in their own juice.

  69. Great article. I just wanted to ask about eggs. I am sorry for making you explain over and over again but some suggest that when eating eggs you should throw away the egg yolk and eat only the white part, do you agree with this?

    • Marky – Egg yolks are extremely nutritious and contain essential minerals like zinc, selenium, calcium and essential vitamins like B12, vitamin A and folic acid. It contains essential fatty acids and a nutrient called “choline” that’s help prevent heart disease and improves brain health, while reducing the risk of cancerous development. Many prominent studies have proven that eating one or two whole eggs per day does not impact your cholesterol levels in a bad way, in fact it can promote the development of HDL or good cholesterol. An average adult can eat one or two whole eggs (whole eggs = eggs with yolk) each day provided you don’t prepare it in a unhealthy manner (like frying it in too much butter).

  70. Hi Tim. Thanks a lot. I want to exercise but I can’t do it regularly so I decided to burn fats by some other way that you told. I’ll try my best, Inshallah.

  71. So, is eating egg tarts as snack healthy?

  72. So, is eating chicken healthy?

    • Ozil, chicken is a whole food rich in minerals like selenium (a good anti oxidant) and phosphorous, while being a rich source of B vitamins like B3 and B6. It’s an excellent source of protein while being low on saturated fats compared to Beef or Mutton. Most of the saturated fat in chicken is on its skin, so if you remove the skin it’s much healthier. Instead of deep frying the chicken go for healthier cooking options like grilling, baking or stir frying with healthy oils. Eating protein rich foods helps build muscle and bone health while also burning calories in the body in the process of converting proteins to their amino-acids or amino-acids to sugars.

  73. This is really good Tim. My question is – a flabby body out of heredity doesn’t lose its weight easily. A fat person appears fat forever even if he tries diet plans and workouts. I know it is possible to reduce it but do I need any intense training and severe diet plan? Please guide me.

    • Shiva, the only way to burn body fat is to burn more calories than you eat. You need to accomplish this in two ways 1.) Plan a diet that gives you sufficient calories giving an over-dose 2.) Work out 6 days a week to burn off calories deposited as fat. It requires a positive mind frame and some focus. It doesn’t matter if your body has a hereditary inclination towards obesity, the fact remains that following a proper diet and working out with focus always gives results. Calculate your calorie intake and avoid eating foods that have high saturated fat content, while focusing on whole foods for carb, protein and healthy fats. Start a fruit breakfast routine and focus on jogging 6 days a week (progress your jogging routine so that you hit 6-8 km run in 2-3 months). When you can jog for 8 km at a steady pace, it means your body is fit from within and a fit body burns calories at higher rate because it has a better metabolism.

  74. Thanks Tim, I like this website. I have a question; can playing tennis reduces fatty belly?

    • Tim(Author) says:

      Ebay, playing tennis is an excellent way of reducing belly fat because of the amount of running and physical exertion that it involves. It’s just that very few people have access to tennis courts around their colonies, or else it’s one of the best ways to keep fit and more fun than plain running.

  75. I love you article. Please help me, how can I have general body fat reduction, since you have only mentioned about waist and hip in this article.

  76. I just love this article cause its written here the process of fat deposition. It’s really important for us to know how that happens. I am surely going to start a good diet after reading this article. Thanks Tim!

  77. Thanks Tim, I am really inspired. I finally understand the whole process, and I am ready to start!

  78. Hi, by eating food mainly Veg. as mentioned in your article, how many days it will take to reduce my weight by 10 kg. I don’t do much activities.

    • Tim(Author) says:

      Sud, If you follow the all fruit breakfast plan and focus on a wholesome diet for lunch and dinner, you should see positive results within a couple of weeks (it’s possible to lose close 5 kgs in a months purely through this shift in diet). If you are willing to take up some aerobic exercises the weight loss is quicker than if you just focus on diet to reduce weight.

  79. I am so happy about this site but want to know how to burn tummy fat?

  80. Tim(Author) says:

    Farhad – You may want to try a fruit breakfast plan along with eating a wholesome meal for lunch and dinner, selecting from the foods given in the list above. A detail explanation on fruit breakfast plan is given in my post here – how fruits breakfast can help with losing weight.

  81. Phyllis Landis says:

    Really appreciated when so many sites just lure you on them and want to sell you information that is in the general public but we do not always remember it. Thanks for making the above clear and simple to use.

  82. Farhad Newaz says:

    I like this site very much. Thanks to Tim for such a nice site. I want to know that how can I burn my fat of belly by making what type of diet list. Please help me.

  83. Wow, awesome article keep up the good work Tim.

  84. Tim(Author) says:

    Xainab – Pawpaw or papaya is an excellent source of vitamins and minerals and is low on calories, so it makes for a good food for someone looking to reduce their fat profile. Garden egg makes for a tasty veggie dish and is low on calories which being a good source of essential minerals.

    Chiazor – The consumption of refined wheat flour in the form of breads or other food preparations may contribute to weight gain as its rich in calories. But eating whole wheat preparations is a very healthy option because it contains a good proportion of insoluble fiber and thus lower on calories. It’s healthier to stir fry foods rather than deep fry them, and use healthy oils during the preparation.

    Geet – Boiling vegetables is a very healthy method of cooking as it reduces the calorie profile that’s induced by frying.

  85. Can I boil the vegetables?

  86. Chiazor.esther says:

    What about wheat and frying stew?

  87. What about pawpaw? You did not mention it and garden egg, are they good as well?

  88. Hi, thanks for the information you shared. I know it would help a lot to all of us.

  89. Hi Tim , I found your article useful and unique as compared to the most websites guide. Send me or write more on fat burning if you have some really good ones like this one. Thank you. :-)

  90. I would like to know about eggs. Are they bad or good for you? I heard that they raise the cholesterol in the body. Is this true? I really like eggs. Thank you. Rosa.

    • Rosa, eggs are whole foods and are a good source of essential amino acids (protein), carotenoid (good for your eye health), Vitamin D and essential minerals like sulphur (good for hair health). Contrary to the old studies, new studies have proven that eggs contain dietary cholesterol which does not negatively impact the lipid profile. It’s saturated fats cause the production of bad cholesterol, and eggs are very low on saturated fats and hence eating one or two eggs a day will not raise the bad cholesterol (LDL) levels. In fact, some studies have shown that eating one or two eggs a day improves your lipid profile (lowering the bad cholesterol). Eggs are excellent breakfast or snack foods because of the wholesome nutrition they provide.

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