Best food to burn body fat - the fat loss plate

Best food to burn body fat - the fat loss plate

There’s no single “best food to burn body fat.” But there is a pattern of eating that makes fat loss much easier by:

  • Keeping you fuller for longer
  • Supporting stable energy
  • Making it easier to stay in a small calorie deficit


The Dietary Guidelines for Americans 2020–2025 encourage a pattern high in vegetables, fruits, whole grains, lean protein foods and healthy fats, and lower in added sugars and saturated fat — exactly what a “fat-loss plate” looks like. (dietaryguidelines.gov)

1. Protein: Your Fat-Loss Anchor

Protein helps you feel full, supports muscle mass and reduces the urge to snack constantly. (NIDDK)

Great sources include:

  • Chicken, turkey, lean beef or pork
  • Fish and seafood
  • Eggs
  • Greek yoghurt, cottage cheese, milk or fortified plant alternatives
  • Beans, lentils, chickpeas
  • Tofu, tempeh, edamame


Aim to include a protein source at each main meal.

2. High-Fibre Carbohydrates

Fibre slows digestion, supports gut health and helps keep you satisfied. (NIDDK)

Choose mostly:

  • Oats and whole-grain cereals
  • Brown rice, quinoa, whole-wheat pasta
  • Whole-grain bread or wraps
  • Potatoes with the skin
  • Beans, lentils, peas
  • Fruits and vegetables

3. Healthy Fats (In Sensible Portions)

Fats are calorie-dense but important for hormone health and satiety.

Helpful sources include:

  • Olive, canola or other vegetable oils
  • Nuts and seeds
  • Avocado
  • Fatty fish (salmon, sardines, mackerel)
  • Medium-chain triglycerides (MCTs) – a type of fat absorbed and used more quickly as energy than many long-chain fats (PubMed)

4. The Simple “Fat-Loss Plate” Formula

At most meals, aim for:

  • ½ plate: non-starchy vegetables or salad
  • ¼ plate: lean protein
  • ¼ plate: whole-grain or starchy carbohydrate
  • Small serving of healthy fats: e.g. olive oil, nuts/seeds, avocado

References

  • U.S. Department of Agriculture & U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020–2025. (dietaryguidelines.gov)

  • National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Healthy Eating & Physical Activity for Life and Eating & Physical Activity to Lose or Maintain Weight. (NIDDK)

  • St-Onge MP et al.; Mumme K, Stonehouse W. Clinical trials and meta-analysis on medium-chain triglycerides (MCTs) and energy expenditure, body weight and body fat. (PubMed)

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