Weight Management Weight Loss The Best Foods That Burn Calories Boost Weight Loss Results With Better Food Choices By Malia Frey Malia Frey Facebook LinkedIn Twitter Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer, and fitness nutrition specialist. Learn about our editorial process Updated on September 27, 2020 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Jonathan Valdez, RDN, CDE, CPT Medically reviewed by Jonathan Valdez, RDN, CDE, CPT Facebook Twitter Jonathan Valdez, RDN, CDE, CPT is a New York City-based telehealth registered dietitian nutritionist and nutrition communications expert. Learn about our Medical Review Board Print Gabriel Bucataru / Stocksy United You already know that a good workout can burn calories. And you might even boost your step count during the day to burn calories and slim down. But did you know that there are also foods that burn calories? Everything that you do during the day burns calories, including eating. But eating some foods can burn more calories than others. And the best calorie-burning foods provide other nutritional and weight-loss benefits as well. How Food Burns Calories When you eat food, you consume calories or energy. But you also need the energy to carry out the eating process. Chewing, digesting and storing food require your body to burn calories. Scientists call it the thermic effect of food or TEF. TEF or the thermic effect of food is a primary component of your total daily energy expenditure or TDEE. That's the total number of calories that you burn throughout the day. So how much more can you burn with the best calorie-burning foods? Unfortunately, not many. The calories you burn from eating and digesting food make up about 10% of your daily calorie expenditure. How Many Calories Should You Eat Per Day? That means that if you burn 2000 calories per day, you burn about 100 to 200 of those calories from eating food, roughly 30 to 75 calories per meal, regardless of the foods you choose. You might be able to boost the number a little bit with better food choices. And there are other benefits as well. Many of the best foods that burn calories are also foods that provide smart nutrition. They provide vital macro and micronutrients to help your body feel and look better. They help you to feel full and satisfied and they allow you to consume more food for fewer calories—a game-changer when it comes to weight loss. What to Eat While you burn calories digesting any food, there are some foods that burn more calories than others. When you eat a meal that is high in protein, you burn more calories from TEF than when you eat a meal that is high in carbohydrates or high in fat. Simply put, your body has to work harder to break down and store protein than it does to break down and store carbohydrates and fat. Foods with protein can also help your body burn more calories by helping you to build and maintain muscle. If you participate in strength training activities, you'll build muscle more effectively if you eat the right amount of protein. If your body carries more muscle, you burn more calories all day long. It's Easy to Burn Calories Without Hitting the Gym So, which protein foods are best for your diet? A single-serving (about three ounces) of these lean protein foods can provide a calorie-burning boost and other nutritional benefits: ChickenTunaLean cuts of beefTurkeySalmonLean Pork Your body also has to work harder to chew and digest fiber. Also known as "roughage," foods with fiber can relieve indigestion and promote good digestive health. When you choose a side dish to serve with your protein, consider adding foods that are full of fiber. Radishes, celery, hearts of palm, and white beans are great examples. And spicy vegetables might help to burn more calories, too. Some evidence suggests that eating spicy food can (slightly) boost your body temperature to burn more calories. When you combine protein foods with fiber-rich food, you help to curb hunger cravings for hours after you eat, complementing the thermic effect of the snack or meal. So, not only do these foods burn calories but they also help you to eat less and consume fewer calories throughout the day. How to Cut Calories In A Healthy Way A Word From Verywell Choosing foods to burn calories can make a small difference in your weight loss plan, but it won't make or break your diet. The thermic effect of food is an important part of your total caloric expenditure, but trying to change it is not the most effective way to lose weight. However, if the increased TEF of protein serves as a reminder to build healthy meals around lean protein, then your weight loss program may benefit in the long run. Choose weight loss foods and plan meals that help to keep you energized and satisfied. A nutritious, calorie-controlled diet will provide the best results. The Best Exercise for Burning More Calories Was this page helpful? Thanks for your feedback! Get nutrition tips and advice to make healthy eating easier. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit 3 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Du S, Rajjo T, Santosa S, Jensen MD. The thermic effect of food is reduced in older adults. Horm Metab Res. 2014;46(5):365–369. doi:10.1055/s-0033-1357205 Pesta DH, Samuel VT. A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutr Metab (Lond). 2014;11(1):53. doi:10.1186/1743-7075-11-53 Morozov S, Isakov V, Konovalova M. Fiber-enriched diet helps to control symptoms and improves esophageal motility in patients with non-erosive gastroesophageal reflux disease. World J Gastroenterol. 2018;24(21):2291–2299. doi:10.3748/wjg.v24.i21.2291 Additional Reading Cedric B, Green DJ, Merril S. Thermic Effect of Food. American Council on Exercise Health Coach Manual. 2013: 228-229