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One study in older adults found that increasing skeletal muscle carnitine content was associated with greater fat oxidation during moderate-intensity exercise

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One way to know which foods affect you in this way is to use a continuous glucose monitor and look at what a certain food or combination of foods does to your blood glucose level within 30 minutes. Limit Highly Processed, Sugary Foods Cut Back on Refined Carbohydrates Refined carbs like white bread, pasta, and baked goods digest quickly and may lead to sharper postmeal blood sugar spikes, says Nassar

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doi:10.1097/MD.0000000000031250

The exact number depends on fat volume and metabolic response