Do fat-burning foods really exist?

With the rise of wellness and biohacking influencers, it can feel hard to avoid videos promoting so-called fat - and belly-fat - burning foods.

According to a study published in 2023, external, weight loss content on TikTok is so huge that videos relating to the subject have been collectively viewed over 58 billion times.

Given the global appetite for tips on burning fat, what's worth listening to?

The term 'fat-burning food' isn't just problematic – it makes no reasonable sense, according to registered dietitian and British Dietetic Association (BDA) spokesperson, Aisling Pigott.

When social media creators claim a specific food is fat-burning, they're implying it uses up extra calories to deplete fat stores. From a metabolic perspective, 'fat-burning' simply means converting fat into energy, which is what our bodies are doing most of the time, she explains.

'Fat-burning berries' and apple cider vinegar

Apple cider vinegar is hyped online.

The idea that vinegar can aid weight loss has been around at least since the 1800s, says Pigott, and while there's some research, external to suggest it might have benefits for glucose metabolism and weight control, it's never been replicated in large-scale studies.

Don't be fooled by the promise of fat-burning berries, either.

"They're a really good source of vitamin C and fibre but they don't make you skinny. They're just blueberries."

'Fat-burning' coffee and spices

One recipe video, with over 1.7 million views, for 'fat-burning coffee' recommends stirring in ground turmeric, cayenne and ginger.

"If you look at all of those individual ingredients, you will find studies that show they have some impact on either thermogenesis (the amount of heat the body creates) or calorie expenditure," says Pigott.

Animal studies, external found there was a 'possibility' that certain derivatives of spices – capsaicin from chilli, and compounds from mustard and cinnamon – enhance thermogenesis, external, which can have a positive effect on weight loss.

"It's not going to be substantial or measurable or actually work in real life," says Pigott. "It might perhaps increase your overall expenditure by one or two calories but that's not enough to result in any weight loss."

Green tea is "nature's Ozempic"

Green tea is another drink that gets a lot of air time in the wellness space.

One Instagrammer claimed it was "nature's Ozempic" because it helps produce more GLP-1, the diabetes medication that has become popular for weight loss.

Pigott highlights that one 2015 study, external in mice, found coffee polyphenols increased release of the hormone involved in appetite control. But the same effect hasn't been proved in humans and GLP-1 levels are "very much" dictated by genetics.

Caffeine is often promoted as 'fat-burning' and a recent observational study suggested that low-moderate caffeine intake was associated with lower body fat, external.

"We know that caffeine improves your performance, say, in the gym. So, working out after consuming it could mean that you are potentially burning more energy, building more muscle and losing your fat stores," says Pigott.

"But while caffeine might have a role in performance, external, it's not going to make you lose weight by itself.

"We look for oversimplified answers or one-trick wonders. So when somebody comes out with a magic trick, we cling on to that and think it's the answer.

"[It] might be part of the answer. It doesn't mean that having five cups of coffee a day is going to make them slim."

In fact, she points out, one study in 2020, external found high levels of caffeine is likely to disrupt sleep, which is linked with weight gain.

Adding butter or lemon to your cup of Joe – both big on social media – isn't going to help either, adds Pigott.

There's no single food that burns fat – sustainable weight loss comes from eating and exercising sensibly.

"The amount of energy we're consuming in relation to what we're expending – and our individual genetics and makeup – is what will define whether or not we're changing our body composition," Pigott says.

"To achieve [that], you need to have all of the right ingredients in your diet, like following some of the key messages of the Mediterranean diet and the UK guidance around what a healthy balanced diet, external should look like."

She recommends hitting 30g of fibre a day, eating protein at every meal and ensuring a daily mix of fruit and vegetables. The BDA, external and government also suggest choosing wholegrain carbohydrates.

As for social media, remember that creators know what will get hits and likes. Always question their claims, says Pigott.

"The information is going to appear sexy to draw you in. [Ask yourself] who's giving you the information and whether it sounds too good to be true. If so, it probably is."

Originally published March 2025. Updated February 2026.

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