Diet pills and restrictive meal plans are only giving us false hope, thinking that their magical problem-solving tools will help us in our weight loss journey. But the truth of the matter is that there is no short cut in losing weight.

Instead of eating less of something, you should know that certain foods will increase your ability to burn calories by putting your body into balance and boosting your metabolism. So stock up your supermarket trolley or digital shopping basket with these 15 fat burning foods that will help you trim your waistline while enjoying a host of other health benefits.

1. Mustard

A lot of people may not know this, but mustard is actually one of the healthiest condiments. There is no added sugar in it, and it’s rich in antioxidants. And turmeric, which is an ingredient in mustard, is a powerful cancer- and Alzheimer-fighting agent.

But let’s talk about mustard’s role in weight loss. According to Penn State University, spicy foods increase your metabolism for 30 minutes after consumption. Specifically, spicy mustard can do this, and you can find it pretty much everywhere.

2. Eggs

Eating eggs for breakfast is very good for us for a few reasons. They are rich in antioxidants, vitamin D, and choline, which increase metabolism. They are also rich in protein and, according to this study, a breakfast rich in protein increases a person’s feeling of fullness. Furthermore, a 2014 study revealed that protein intake boosts our metabolism by 13 to 30%.

3. Avocado

Avocado is the superfruit that everyone loves, and rightfully so. It’s rich in fiber and monounsaturated fats which make you feel full and reduce the chance that you’ll find yourself craving more snacks.

But here comes the good part! A study at Penn State found that people who ate avocado on a daily basis for four weeks reduced their belly fat by 1.6%. Not only that, but eating avocado also boosts your metabolism and gives you a natural energy boost.

4. Whey protein

Studies show that whey protein builds and repairs muscle. And that’s exactly what we want because muscle burns calories thereby boosting your metabolism. We need this if we are trying to lose fat.

Take a scoop of whey protein after a workout or when you can’t get a meal in.

5. Cinnamon

According to studies, cinnamon activates thermogenesis and helps burn calories, as well as reduces the accumulation of belly fat. Another thing that makes cinnamon great is that it is already sweet, which means we don’t need to add any sugar to our dish.

6. Walnuts

A Harvard study shows that eating walnuts reduces your overall hunger and makes you feel more full. The reason for this is that eating that type of nut activates an area in the brain that is connected to hunger and craving control.

Also, the omega-3 fatty acids make our body burn fat faster.

7. Whole grain foods

A study from 2008 found that eating whole grain foods significantly improves and speeds up weight loss. Whole grains are rich in fiber, magnesium, and vitamin B6. The fiber makes us feel more full which reduces our chances of overeating.

8. Grapefruit

Grapefruit is key if you’re trying to burn more fat! Research found that people who ate citrus fruit for six weeks lost an inch off their waist. Moreover, another Japanese study proved that even just the smell of grapefruit activates the brown fat cells that burn calories while also reducing the appetite.

9. Pears

Pears are another fruit that are amazing for weight loss. They’re rich in fiber, which helps us feel full for a longer period of time. They’re also high fructose and glucose, which provide a natural energy boost. And what’s even better is that unlike many other fruits, pears slow down the carbohydrate absorption in our bloodstream. Which means there is no rapid spike and fall of blood sugar, and in turn, less craving for more food.

And if that wasn’t enough to convince you, you can read here how the consumption of pears is associated with better nutrient intake, diet quality, and weight parameters in adults.

10. Berries

Berries are low in calories, which is already a great start because one cup of blueberries provides fewer calories and more fiber than a banana. They are also full of fiber and antioxidants, which makes them very satisfying and they are some of the healthiest fruits.

A study at BMJ found that adults, whose diets contain the most flavonoids (found in strawberries, raspberries, blueberries, and others), are less likely to gain weight.

11. Cayenne pepper

Cayenne pepper is great for you if you’re trying to lose weight because of capsaicin, which is the compound that makes chili peppers hot. According to research, it increases metabolism slightly, which is exactly what we want when we’re trying to lose weight.

More research suggests that people who consume cayenne pepper with every meal have fewer cravings.

12. Spinach

Not everyone likes spinach, even though a lot of people know that it’s good for them. Maybe it’s because of the cartoon Popeye. But there are actual facts that prove that spinach is great for us. It’s low-calorie and high-nutrient, which makes it the perfect weight loss food. It contains folate, riboflavin, vitamin B6, magnesium, iron, and calcium too.

13. Sweet potatoes

Sweet potatoes are great to eat when you’re trying to satisfy hunger and lose weight because they’re full of fiber. The interesting thing about them is that they contain a specific kind of fiber that’s called starch and according to a study published in Biomedical and Environmental Sciences, starch reduces the risk of obesity.

14. Salmon

Salmon has the most omega-3 fatty acids than any other food, and they’re extremely good for us. Studies show that omega-3’s help with fat burning. Besides that, salmon, like all other fatty fish (tuna, mackerel), is rich in lean protein which helps with building muscle. And the more muscle we build, the more fat we burn.

15. Chicken

Chicken is one of the best foods to eat if you’re trying to lose weight. It’s low in calories, it’s rich in protein, and it helps you lose body and abdominal fat while boosting lean muscle mass if you include it in your diet.