15 of the Best Fat Burning Foods for Men

When shedding pounds is your goal, eat the top fat burning foods for men to lean out in no time. Consuming the right foods makes weight and fat loss easier and improves the quality of your diet to boost energy. Many fat burning foods for men also enhance muscle growth to improve your overall physique.

Foods that are generally good fat burners are low in calories OR rich in one or more of the following nutrients:

• Protein
• Fiber
• Heart-healthy fats

You may think of high-fat foods as weight gainers, but this isn’t necessarily true especially when combined with a lower-carb, reduced-calorie meal plan. When your body is in a state of ketosis, you can burn fat with fat.

In addition to eating the most effective fat burning foods for men, try the Fit Father Project 30X (FF30X) weight and fat loss program to maximize your results. To get started, sign up for the Fit Father Project free 1-day meal plan and free fat-burning workout today!

Fat Burning Foods for Men #1: Whey Protein

Whey protein is high-quality protein found in milk products, protein powders, and numerous other protein supplements. While whey protein is often used to enhance muscle growth, it’s a fat burning food for men as well.

A 2014 review published in the Journal of the American College of Nutrition found that when substituting whey protein for other calorie sources, especially carbohydrates, body weight and body fat decrease. The researchers also found that whey protein enhances muscle growth when used in combination with a resistance training program.

Why is this the case? According to a 2015 review published in The American Journal of Clinical Nutrition, protein helps:

• Preserve lean muscle mass
• Keep you full for longer time periods
• Boosts metabolism

The researchers say consuming about 25 to 30 grams of protein per meal aids in healthy weight management and reduces disease risk factors. One scoop of whey protein powder often provides about 25 grams of high-quality protein. Blend it with water or milk, plus nut butter and fruit if you desire.

Fat Burning Foods for Men #2: Cottage Cheese

As with whey protein powder, cottage cheese is a good source of high-quality complete protein, which aids in fat burning for men. Cottage cheese is rich in casein protein but provides whey as well. It contains about 14 grams of protein in a 1/2-cup portion.

Increasing your intake of dairy foods, such as cottage cheese, to 2 to 4 servings daily while reducing overall calories results in greater weight and fat loss and lean muscle maintenance, according to a 2014 review published in the journal Nutrients.

A main benefit of consuming cottage cheese as a fat burning food for men is its rich casein content. When combined with a resistance training program, consuming 35 grams of casein protein daily is effective for increasing muscle strength, size, and performance, according to a 2018 study published in the Journal of the International Society of Sports Nutrition.

Fat Burning Foods for Men #3: Grilled Chicken

Grilled chicken is an excellent fat burning food for men simply because it’s rich in protein and low in fat and carbohydrates. High-protein diets:

• Keep you full
• Boost metabolism
• Enhance muscle maintenance and growth

A 3-ounce portion of grilled chicken breast provides about 25 grams of protein, 125 calories, no carbohydrates, and under 2 grams of dietary fat.

Grill up some chicken as your next entrée or add it to salads, soups, stir fry, or casseroles.

Fat Burning Foods for Men #4: Egg Whites

Egg yolks are higher in calories than egg whites, but the whites contain more protein (3.6 grams vs. 2.7 grams).

A serving of four large egg whites provides almost 15 grams of protein but just 68 calories.

In a 2017 study published in Lipids in Health and Disease, researchers found that consuming egg whites significantly decreased abdominal fat compared to a control group who didn't eat egg whites.

Try an egg white and veggie omelet, scramble up egg whites for breakfast, or use egg white protein powder in smoothies when you want excess belly fat gone.

Fat Burning Foods for Men #5: Mushrooms

Mushrooms are low in calories but rich in fiber, making this nutritious vegetable one of the best fat burning foods for men. A 2011 study published in the Journal of Obesity found that adding shiitake mushrooms to the diets of mice fed high-fat diets prevented body fat and weight gain, and lowered triglycerides.

Another 2013 study published in Appetite found that substituting mushrooms for red meat:

• Enhances weight loss
• Increases fat loss
• Reduces waist circumference
• Lowers blood pressure

Add mushrooms to stir fry, salads, soups, casseroles – or eat them in place of red meat or sautéed in olive oil as a side dish when you want to shed pounds or burn fat.

Fat Burning Foods for Men #6: Split Peas

Peas and other legumes are rich in satiating protein and fiber, which is why peas are effective fat burning foods for men. Protein and fiber both fill you up and keep you satisfied for long time periods. A 2017 study published in the journal Nutrients found that in overweight adults, fiber:

• Decreases calorie intake
• Aids in weight loss
• Significantly reduces waist circumference
• Lowers body mass index

Another 2014 study published in Nutrition & Metabolism found that pea protein is one of the best proteins for suppressing hunger. A 1-cup portion of cooked split peas provides about 9 grams of protein and 9 grams of dietary fiber. Add peas to soups, salads, casseroles, or eat them as a side dish.

Fat Burning Foods for Men #7: Lentils

Like peas, lentils are loaded with satiating protein and fiber, providing 18 grams of protein and 16 grams of fiber in each 1-cup cooked portion. So it’s not surprising that a 2017 review published in the International Journal of Molecular Sciences found eating lentils increases satiety and reduces:

• Obesity
• Diabetes
• Food intake
• Body weight
• Waist circumference

The researchers say some studies show lentils may also decrease glucose and fat absorption, and aid in blood sugar control. Add lentils to soups, salads, brown or wild rice dishes, or eat them in place of red meat to burn excess body fat.

Fat Burning Foods for Men #8: Onions

Onions are a good source of satiating fiber, but these nutritious veggies are low in calories. A 1-cup portion of raw onions provides 2 grams of fiber but just 45 calories.

Onions are on the list of excellent fat burning foods for men. A 2016 study published in Nutrition Research and Practice found that ingesting extracts from onion peels significantly reduced body weight and body fat in overweight adults. Another study published in 2018 in Nutrition & Metabolism found that in rats fed high-fat diets, ingesting onion oil daily for 60 days reduced:

• Weight gain
• Obesity risks
• Body fat
• Cholesterol
• Triglycerides

You can add onions to just about any dish – especially salads, soups, casseroles, stir fry, sautéed veggie blends, and protein foods when you want to lean out.

Fat Burning Foods for Men #9: Raspberries

Raspberries are loaded with satiating fiber but are low in calories, which is why these nutritious fruits help you burn excess fat. A 1-cup portion of red raspberries provides 8 grams of fiber but just 64 calories.

The natural sugar in raspberries gives you a quick boost of energy, which makes it easier burn extra calories throughout the day.

A 2017 study published in Food and Function found that eating a single serving of raspberries daily significantly reduced weight gain and fat accumulation, and increased metabolism, in mice fed high-fat diets.

Add raspberries to protein smoothies, oatmeal, cottage cheese, Greek yogurt – or eat this delicious fruit as a between-meal snack or for dessert.

Fat Burning Foods for Men #10: Flax seeds

Flax seeds are high in satiating fiber and heart-healthy omega-3 fats. A 2017 review published in Obesity Reviews found that consuming at least 30 grams of whole flax seeds daily significantly reduces:

• Body weight
• Body mass index (BMI)
• Waist circumference

Add flax seeds to smoothies, oatmeal, salads, soups, Greek yogurt, or cottage cheese to burn excess body fat.

Fat Burning Foods for Men #11: Tuna

Tuna is loaded with protein and heart-healthy fat, which is why this super food is one of the best fat burning foods for men you’ll find.

A 3-ounce serving of white tuna provides about 20 grams of protein but contains just over 100 calories.

Omega-3-rich fish oil in tuna is another reason for its fat-burning benefits, according to a 2015 study published in Plos One. The researchers found that fish oil helps reduce waist circumference, abdominal fat, and waist-to-hip ratio when combined with a healthy lifestyle.

Fat Burning Foods for Men #12: Green Tea

Several components in green tea promote fat loss, including caffeine and polyphenols.

One cup of unsweetened green tea contains less than 5 calories, and the caffeine in it gives you a boost of energy needed to become and stay active.

A 2013 study published in the Journal of Research and Medical Sciences found that drinking 4 cups of green tea daily significantly decreases body weight, body mass index, waist circumference, and blood pressure in adult men and women.

Fat Burning Foods for Men #13: Walnuts

Walnuts are rich in fat-burning omega-3s and protein, providing about 17 grams of dietary fat and 4 grams of protein in each 1-ounce portion. Walnuts help boost satiety, which is one reason these nutritious nuts are effective fat burning foods for men.

A 2017 study published in the Nutrition Journal found that eating a diet rich in walnuts (15% of your calories from walnuts) as part of a reduced-calorie meal plan decreases:

• Body weight
• BMI
• Waist circumference
• Blood pressure
• Total cholesterol
• LDL (bad) cholesterol

Add walnuts to protein shakes, smoothies, salads, oatmeal, cottage cheese, or Greek yogurt.

Fat Burning Foods for Men #14: Pumpkin Seeds

Pumpkin seeds are loaded with protein, fiber, and heart-healthy omega-3 fats, which is why these seeds make the list of the top fat burning foods for men.

A 1-ounce portion of shelled, roasted pumpkin seeds provides about 14 grams of dietary fat, 2 grams of fiber, and 8 grams of plant protein.

A 2013 review published in Circulation found that supplanting a Mediterranean-style diet with nuts and seeds is associated with a smaller waist circumference.

Pumpkin seed oil offers health benefits for men too, as the oil from the seeds is a rich source of fat-burning omega-3s. This super food oil (in doses of 400 milligrams daily) promotes hair growth in men, according to a 2014 study published in Evidence-Based Complementary and Alternative Medicine.

While nuts, seeds, and their oils are high in calories, high-fat foods help your body burn fat when combined with a lower-carb, reduced-calorie meal plan and regular exercise.

Fat Burning Foods for Men #15: Almonds

Like other nuts and seeds, almonds have numerous fat-burning properties for men. These nutrient-dense nuts are loaded with fiber, protein, and heart-healthy fats. A 1-ounce portion of whole almonds provides 6 grams of protein, 14 grams of fat, and almost 4 grams of dietary fiber.

A 2015 study published in the Journal of the American Heart Association found that among healthy adults, even in the absence of weight loss consuming 1.5 ounces of almonds daily reduces:

• Cholesterol
• Abdominal fat
• Leg fat

Almond butter, which is made of ground-up almonds and plant oil, is also a fat-burner when combined with an overall healthy eating plan and lifestyle. For best results, make sure the almond butter you choose doesn't contain a sweetener.

Start a New Fat-Burning Program Today!

Eating fat burning foods for men is just the beginning when you want to shed excess body fat and keep it off long term. Whether your goal is weight loss, fat loss, muscle growth, or all of the above, the Fit Father Project can help.

Sign up for a free 1-day weight loss meal plan and a free fat-burning workout to get started. The Fit Father Project 30X (FF30X) is a healthy lifestyle and weight loss plan designed for busy men over 40. It has helped thousands of men:

• Lose weight
• Burn fat
• Maintain or build lean muscle
• Get and stay healthy for life

When you sign up, you’ll have the motivational support needed to be successful, stay on track with the FF30X program, and maintain a healthy weight for life so you can be there for your friends and family when they need you the most!

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info to fat burning foods for men.