Natural fat burners: Foods, supplements, and more

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 protein. In contrast, two large hard-boiled eggs contain 155 calories and 12.58 g of protein.

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.

Some foods that are rich in polyphenols include:

  • apples
  • pears
  • grapefruits
  • green tea
  • turmeric
  • spinach
  • broccoli
  • red wine

Probiotics are live bacteria and yeast that are beneficial to human health. Many foods contain probiotics, including yogurts and fermented foods such as kimchi, sauerkraut, and tempeh. Probiotics are also available as dietary supplements.

The digestive system is home to trillions of bacteria. Research suggests that consuming probiotics can help improve the natural balance between helpful and harmful bacteria in the gut, as well as support digestion.

Some health practitioners also claim that these gut-dwelling bacteria may play a role in metabolism and weight loss.

However, a 2015 systematic review found no data to support the notion that consuming probiotics has a significant effect on weight loss. The researchers concluded that more studies are necessary.

Green tea

Green tea contains caffeine, which is a substance that can stimulant a person’s metabolism. Green tea is also rich polyphenols.

Some studies have found a small increase in weight loss among people who regularly consume green tea.

However, a 2012 systematic review of previous research found that this weight loss was not statistically significant. The review also found that green tea played no role in maintaining weight loss.


Sugar cravings are a major barrier to weight loss for many people. Curbing sugar cravings with fruit may help a person consume fewer calories.


Some research suggests that preloading may be helpful to people wishing to lose weight. Preloading involves consuming a dense, low-calorie food or drink before a main meal so that the person feels fuller and eats less.

A 2011 study found that adults with obesity who preloaded with grapefruit, grapefruit juice, or water before meals decreased their total calorie intake.

Weight loss is ultimately the result of burning more calories than one consumes. Reducing daily calorie intake and doing more exercise is the best way to lose weight naturally. A doctor or dietician can provide advice on suitable weight loss programs and help a person set realistic goals.

Simple ways to fit more exercise into daily life include:

  • taking frequent breaks from sitting to walk or stretch for a few minutes
  • using a standing desk
  • parking farther away from destinations to encourage more walking
  • walking or cycling to work
  • taking up a sport or physically active hobby such as gardening

Planning meals in advance can also help when trying to stick to a daily calorie limit. Another tip is to always have a supply of healthful, low-calories snacks to hand. These snacks can help curb hunger cravings between meals.


There is no miracle cure for losing weight. To lose weight, a person needs to burn more calories than they consume. The best way to do this naturally is by eating less and exercising more.

However, incorporating certain foods or supplements into a balanced and healthful diet may help stimulate a person’s metabolism and burn more fat naturally.

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