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Healthline Weight Loss

Natural foods and supplements that burn fat

To lose weight, a person needs to burn more calories than they take in. Some natural fat burners, however, may help the body burn more fat by increasing metabolism or reducing hunger.
To burn fat, a person cannot rely on a single food or supplement. They also need to reduce their total calorie intake and increase physical activity levels.
However, when part of a healthful diet and lifestyle, the right fat burners may help speed up weight loss.
In this article, we discuss some potential natural fat burners and the evidence supporting them. We will also cover fat-burning pills, tips for using natural fat burners, and other natural ways to lose weight.


Protein can support fat burning and weight loss in many ways. For example, people who consume high-protein foods may feel fuller for longer. Eating protein may also increase metabolism, allowing the body to more efficiently burn fat.
Some high-protein foods contain fewer calories than high-carbohydrate foods. For example, a large bowl, or 124 grams (g), of cooked, plain spaghetti contains 196 calories and 7.19 g of proteinTrusted Source. In contrast, two large hard-boiled eggs contain 155 calories and 12.58 g of proteinTrusted Source.
A 2012 review found that after losing weight, consuming a low-protein diet increases a person’s risk of regaining body weight. To boost weight loss, many sources recommend a daily intake of 1–2 g of protein per kilogram of body weight.
To maximize weight loss, a person should try to choose lower-calorie proteins, such as lean chicken, fish, and plant-based proteins. They should avoid consuming excessive amounts of red meat, fried foods, or foods with added oil, fat, or butter.


Polyphenols are a group of chemicals present in many foods, particularly fruits and vegetables. Some research suggests that polyphenol-rich foods may aid weight loss.
A 2011 study found that a diet rich in polyphenols may interact with bacteria in the intestines to support weight loss, especially when combined with a diet low in probiotics.
Other studies of specific polyphenol-rich foods, such as curcumin, have also found an association with weight loss. For instance, a 2015 study found that taking curcumin supplements increased weight loss more than placebo in people who were overweight and had metabolic syndrome.
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