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Losing weight involves more than just exercising. While going to the gym indeed aids in moving towards your health objectives, achieving weight loss also requires good sleep, managing stress, and maintaining a diet rich in nutrients. Incorporating foods that naturally help reduce body fat and staying consistent is vital. “Consuming the right foods can make you feel full, regulate blood sugar, and encourage your body to burn fat rather than store it,” explains Terry Tateossian, an ISSA Nutritionist and ISSA Personal Trainer, as well as the Founder of THOR: The House of Rose. “Design your meals around protein and fiber, adding healthy fats to keep you satisfied and energetic,” she advises. “When blood sugar remains stable, your body tends to burn stored fat for energy instead of constantly relying on sugar.” According to Tateossian, “Each meal should primarily consist of protein (I typically advise women to aim for about 1 gram per pound of their target body weight), include high-fiber vegetables, and incorporate some healthy fats for satisfaction.”
Here’s 10 foods to incorporate into your diet that aid in fat burning with results in a month, per Tateossian.
Eggs
Eggs are a versatile and protein-rich food that can aid in reducing body fat, says Tateossian. “Eggs are excellent for fat loss because they contain high-quality protein and leucine, an amino acid that triggers muscle protein production,” she notes. “Starting your day with two to three eggs can stabilize blood sugar, suppress ghrelin (the ‘hunger’ hormone), and enhance the thermic effect of food, meaning you burn more calories processing protein than other macronutrients.” She also mentions, “The choline found in egg yolks is crucial for liver function and fat metabolism, important factors when trying to use up stored fat without feeling drained.”
Wild Salmon
Foods like wild salmon or sardines/mackerel are packed with protein and omega-3 fatty acids, which are essential for a balanced diet. “Omega-3s, specifically EPA and DHA, help reduce inflammation and enhance insulin sensitivity, making your body more efficient at fat burning,” affirms Tateossian. She further explains, “Salmon provides 20–25 grams of protein per 3–4-ounce serving, supporting lean muscle mass even when you’re consuming fewer calories. Additionally, vitamin D and selenium in salmon assist with thyroid function, which regulates metabolism.”
Unsweetened Greek Yogurt
Unsweetened Greek yogurt is full of nutritional benefits including lowering body fat, per Tateossian. “One cup packs approx. 15–20g protein, and because much of it is casein, it digests slowly to keep you full for hours and reduce snack attacks,” she explains. “The fermentation supports a healthier gut microbiome (think natural, better GLP‑1 signaling and appetite control) while calcium plays a supportive role in fat metabolism,” Tateossian says. “Choose plain, add berries and cinnamon, and you’ve got a high‑satiety meal or snack that won’t spike glucose.”
Leafy Greens & Crucifers
Leafy greens and crucifers such as spinach, arugula, broccoli, Brussels sprouts are healthy and delicious, but also help with weight loss. “These are high‑volume, low‑calorie foods that physically fill your stomach, slow gastric emptying, and help you feel satisfied on fewer calories,” says Tateossian. “They’re rich in potassium and magnesium (great for insulin sensitivity and muscle function) and cruciferous veggies provide sulforaphane and indole‑3‑carbinol, compounds that support estrogen metabolism, a huge win in perimenopause/post‑menopause.” She adds, “More fiber also means steadier blood sugar and fewer cravings.”
Berries (Blueberries, Raspberries, Strawberries)
When you’re craving sweets, berries satisfy your hankering and can lower body fat. “Berries offer sweetness with a fraction of the sugar and a big dose of fiber and polyphenols (anthocyanins) that help modulate insulin response,” Tateossian says. “They’re my go‑to dessert swap: you satisfy the sweet tooth, feed your gut microbes, and avoid the post‑sugar crash that sends you back to the pantry 30 minutes later. Add them to yogurt or a protein smoothie to upgrade satiety.”
Lentils & Beans
Lentils and beans are an easy way to boost your protein intake and help with wellness goals. “Lentils, chickpeas, and black beans combine plant protein with soluble fiber and resistant starch, superstars for blunting post‑meal glucose and keeping you full,” says Tateossian. She explains, “That combination improves insulin sensitivity over time and naturally helps you eat fewer calories without white‑knuckling it. They’re also mineral‑dense (iron, magnesium), budget‑friendly, and easy to batch‑cook for fast meals.”
Avocado
Avocado is a versatile food that is packed with healthy benefits. According to Tateossian, “A half avocado brings approx. 7–10g of fiber plus monounsaturated fats that support insulin sensitivity and steady energy.” She explains, “Fat and fiber slow digestion so you stay satisfied longer, which quietly reduces grazing and late‑night snacking.” Tateossian adds, “Avocado also helps you absorb fat‑soluble vitamins from those leafy greens, another indirect boost to metabolic health. (Portion tip: approx. ¼-½ avocado per 1-2x day is plenty.)”
Chicken Breast or Turkey
Eating lean and unbreaded chicken or turkey breast is another way to drop body fat, per Tateossian. “Lean poultry is highly thermogenic (your body literally expends more energy breaking it down) and it’s rich in leucine to protect muscle while you’re leaning out,” she says. “Keeping or growing muscle is the #1 lever for a higher resting metabolism, especially after 40.” Tateossian adds, “Pre‑cook a few portions, slice, and add to salads, bowls, or high‑protein pasta so hitting your daily protein target is a no‑brainer.”
Green Tea or Matcha
Known for its unique taste and nutritional benefits, green tea or matcha can help with weight loss. “Green tea catechins, especially EGCG, work synergistically with a little caffeine to increase fat oxidation, particularly around workouts,” says Tateossian. “I like it pre‑cardio because it boosts focus and endurance without the sugar surge of many energy drinks.” She says to “Aim for 2-3 cups daily or use a green tea extract with approx. 200–300 mg EGCG; if caffeine sensitive, keep it earlier in the day and reduce intake.”
Chia Seeds
Chia seeds are tiny, yet powerful. According to Tateossian, “chia forms a gel in the stomach that slows carb absorption, flattens the glucose curve, and keeps you full.” She explains, “You also get plant omega‑3s (ALA) and a few grams of protein, which together support anti‑inflammatory pathways and steady energy.” She adds, “Stir 1–2 tablespoons into yogurt, smoothies, or make chia pudding as an easy, low‑sugar breakfast that actually sticks with you.”
