Dream of a flatter stomach? Forget fad diets – certain foods can actually help! We’re talking about 32 delicious powerhouses that target belly fat in unique ways. From revving up your metabolism to reducing inflammation, these superstars go beyond just shrinking your waistline. They can also support gut health and contribute to a healthier you!
So, how exactly do these magic foods work? They tackle belly fat through various approaches – some speed up your body’s fat-burning process, while others help you feel fuller for longer, reducing your overall calorie intake.
Ready to unveil these belly-fat fighters? Let’s dive into the list!
The 32 Foods That Burn Belly Fat
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1. Nuts (Walnuts, Almonds, and Pistachios
Fiber and protein help you feel full. Nuts have both!
Nuts have many other health attributes as well. They’re high in antioxidants and healthy fats! Nuts should be eaten in moderation though.
Eating too many can pack on the calories. Eating around one ounce of nuts as part of a healthy snack is a great option. You can add nuts to your salads or blend them as part of a pesto sauce as well.
2. Seeds (Flaxseed, Chia Seeds, and Hemp Seeds
Seeds are packed with fiber and are a good source of plant-based protein. Like nuts, they also contain antioxidants and healthy fats like ALA Omega-3s. Omega-3s are important for brain health (1).
Antioxidants are anti-inflammatory and have been shown to reduce the risk of cancer and heart disease (2,3)!
3. Broccoli
Broccoli is a low-calorie, high-fiber superfood, so you can eat larger portions of broccoli and still consume very few calories.
Yet, thanks to the fiber content, you may not be able to eat a huge amount before feeling full. Broccoli contains an antioxidant called sulforaphane. Sulforaphane has been shown to reduce obesity and fat mass in mice (4,5).
4. Dark Leafy Greens
Spinach and kale are examples of dark leafy greens. Spinach and kale leaves are perfect bases for a salad. Like broccoli, dark leafy greens are low in calories and high in fiber. So, you can get extra full because you can eat a large portion and fill up on fiber.
Dark Leafy Greens as well as other non-starchy vegetables are high in antioxidants. Antioxidants reduce inflammation and have been shown to promote weight loss (6, 7).
5. Chili Peppers
Chili peppers contain Capsaicin. Capsaicin may help with weight loss by boosting your metabolism and suppressing your appetite (8, 9, 10).
Capsaicin gives the chilis their spicy taste. Spicy food often makes us feel full quickly as well.
6. Tea
Tea, especially green tea, contains two metabolism-boosting substances- caffeine, and catechins (11, 12, 13). They also contain zero calories as long as you don’t add sugar.
7. Yogurt
The weight-promoting ingredients in yogurt are probiotics and protein. Protein helps you feel full, and probiotics promote a healthy gut. Studies show that consuming probiotics may lead to weight loss (14).
8. Lean Poultry
Eating protein is one of the most important aspects of a weight loss program. When we eat protein, our body feels full faster. Lean poultry like turkey and chicken are high in protein and lower in calories than many other animal-based proteins. Because of these attributes, poultry is an excellent animal-based protein choice when you are trying to lose weight.
9. Fish
The protein and healthy fats in fish can also help you feel full. Fish like salmon and tuna are great sources of omega-3s as well. A diet high in Omega-3s is associated with a reduced risk of depression and anxiety (15, 16).
Anxiety and stress can lead to elevated cortisol levels. Chronic stress and elevated stress hormones can promote weight gain and hinder weight loss (17).
10. Kombucha
Kombucha is a probiotic-containing drink. Studies show that probiotics promote a healthy gut and may help with weight loss (18).
Kombucha made from green tea may also provide the same benefits as green tea. Green tea may help boost metabolism, increase fat burning, and reduce belly fat (19).
Green tea may even help improve blood sugar levels in the body (20).
11. Sour Kraut
Sour Kraut is fermented shredded cabbage. Fermented vegetables, like Sour Kraut, contain probiotics. Sour Kraut can also promote satiety, thanks to its fiber content. Sour Kraut tastes great on top of plant-based sausage or lean turkey or chicken sausage.
12. Fermented Pickles
Fermented pickles and other fermented vegetables contain probiotics as well. Keep in mind that when pickles are made with vinegar, they do not contain live probiotics.
If you want probiotic-rich pickles, look for pickles in the refrigerator section of your grocery stores.
13. MCT Oils
MCT oils are made of medium-chain triglycerides instead of long-chain triglycerides. Coconut oil contains some MCT oil but also contains other saturated fats as well.
According to some studies, consuming pure MCT oil may help with weight loss by boosting metabolism and suppressing your appetite (21, 22, 23, 24).
MCT oil may also help with weight loss because it is more readily used for energy instead of being stored as fat (25, 26, 27). But it is important to remember that in excess, MCT oil can still be stored in fat cells.
14. Konjac Pasta
Konjac pasta is made of mostly water and fiber. One serving of konjac noodles contains a little over 4 calories. You can get Konjac pasta in a variety of forms such as:
- Angel hair pasta
- Fettucine
- Riced
Since Konjac noodles are so high in fiber, make sure you drink plenty of water while eating them. Also, if your body is not used to lots of fiber, you may want to work your way up to a high-fiber diet.
15. Palmini
Palmini is pasta made from the heart of palms. Another low-calorie, high-fiber pasta substitute. One serving of palmini contains about 20 calories.
16. Cauliflower
Cauliflower is low in calories, high in fiber, and extremely versatile. You can eat cauliflower grilled or raw. You can even eat riced cauliflower instead of rice and mashed cauliflower instead of mashed potatoes.
One cup of chopped cauliflower has only about 27 calories. So, you can eat a large bowl of “cauliflower rice” or mashed cauliflower and still consume very few calories.
17. Egg whites
Egg whites had to make this list! They are such a versatile low low-calorie, high-protein food! Egg whites make fantastic protein-rich omelets, crustless quiches, and cloud bread (see #18).
18. Cloud Bread
Cloud bread is made by mixing 1 cup of egg whites with 1 tablespoon of cornstarch in a mixer. You mix these two ingredients until the egg whites are light and airy.
Then spread the mixture into a baking pan (Make sure you spray the pan with non-stick cooking spray first.)
Finally, you bake the cloud bread at 300 degrees for 25 minutes. The super low-calorie bread can be used as a pizza crust or as a pita wrap.
19. Vegetable Broth
We have established that one key to burning belly fat is to find ways to eat larger quantities of food with fewer calories.
When we add vegetable broth, we can make our favorite combinations into a soup. By doing this, we are adding liquid bulk without adding calories.
Do you like chicken and rice? Add more low-calorie vegetable broth and make it a chicken and rice soup. Do you like spaghetti? Add some tomato sauce and vegetable broth, to make a spaghetti soup.
20. Water
Replacing your sugary drinks with water is one way to slash your daily calorie intake. Water can also be used in another way.
Water can also be added to your vegetable broth to make a soup. Again, adding more low-calorie liquid to your food, is going to cut down on the calories.
21. Lettuce
Lettuce is not only a great low-calorie option for salads but can also be used to make a lettuce wrap. An 8’ sub roll can have close to 300 calories in the bread alone.
A lettuce leaf has only 4 calories so if you replace the bread with a lettuce leaf, you could be cutting out almost 300 calories.
22. Whole Wheat wraps
Wraps are thinner than traditional sub bread and loaf bread so they usually contain fewer calories. You can also choose the smaller wraps versus the larger ones. Whole wheat wraps are the better choice because they contain fiber.
The bottom line is thin wraps equal fewer calories. Fiber equals feeling fuller. So, eating whole wheat wraps equals eating fewer calories while still feeling full.
23. Zucchini
Zucchini is low in calories and high in fiber, but that is not the only perk. they are also versatile and can be used as a low-calorie, high-fiber base for other foods.
A base is a food that holds the other food. Oftentimes, the base is going to be the largest ingredient on your plate. If you can make the majority of your food on your plate low in calories, then you are going to drastically slash the calories in the whole meal.
They can be used as a base in many meals:
- Use thinly horizontally sliced raw zucchini as a cracker for dips
- Use thinly vertically sliced zucchini vertically as a lasagna noodle in lasagna.
- Use spiralize zucchini in place of pasta.
The possibilities for zucchini are endless so get creative!
24. Chickpeas
Chickpeas are going to help you feel full and stay full for longer for two reasons. They contain plant-based protein and fiber. Canned chickpeas are an easy addition to multiple recipes.
Delicious ways to include chickpeas are:
- As a salad topping
- As a protein in pasta and rice dishes
- As a protein in whole grain wraps and lettuce wraps
25. Dark Chocolate
If you have a sweet tooth, dark chocolate may be your answer. Dark chocolate is extremely rich so you only need a few bites to satisfy your sweet cravings. Studies show that dark chocolate can reduce cravings and promote feelings of satiety (28, 29).
26. Blueberries
Blueberries are antioxidant powerhouses. The antioxidants in blueberries have been shown to help improve brain function and memory (30, 31).
The antioxidant anthocyanin, found in Blueberries, may also help with weight loss as well. According to research, high anthocyanin intake is associated with less weight gain (32).
27. Goji Berries
Goji berries are also super berries because they are full of antioxidants and filling fiber! Some studies show that goji berries may help with fat loss and may reduce the size of your waist (33, 34).
28. Oatmeal
Oatmeal may aid in your weight loss goals in several ways:
- When oatmeal is cooked with water, the oatmeal will absorb the water. Water-filled oatmeal will add bulk to your food without adding calories.
- Oatmeal is a whole grain and is rich in fiber. Fiber is going to fill you up more quickly.
- Oatmeal is also a plant-based protein. Protein is an important component of your meal if you want your meal to produce satiety.
29. Quinoa
Like oatmeal, quinoa is high in fiber and plant-based protein and absorbs water when cooked with water. Because of these reasons, quinoa is super filling.
Quinoa is packed with many other nutrients as well like:
- Vitamin E,
- Folate
- Vitamin B6,
- Zinc
- Iron
30. Bell Peppers
Bell pepper is another low-calorie versatile vegetable. Raw sliced bell peppers are crunchy and work great with dips. You can even use bell pepper in place of sandwich bread. Simple cut the bell pepper in half, clean out the interior and add your favorite sandwich fillers in between the bell pepper slices.
31. Turmeric
Turmeric has been a part of Asian meals for 1000s of years and has gained popularity all over the world in recent years. It contains the superstar antioxidant, Curcumin.
Belly Flattening Benefits of Curcumin include:
- May Reduce swelling and inflammation in the stomach (35)
- May promote total weight loss and limit weight gain (36, 37, 38)
- May reduce obesity-related inflammation (39)
- May reduce body fat and fat tissue growth (40, 41, 42, 43)
- May reduce waist size (44)
32. Raw Apple Cider Vinegar
Raw apple cider vinegar may help you to lose weight, especially in the belly area. In addition to losing weight and belly fat, drinking ACV may help to lower your blood sugar levels (45).
It contains acetic acid, which has been shown to reduce abdominal fat storage in several animal studies (46).
In a controlled 12-week study, obese men who took 1 tablespoon (15 mL) of apple cider vinegar per day lost half an inch (1.4 cm) from their waists (47).
For most people, taking 1-2 tablespoons of apple cider vinegar daily is safe and can lead to fat loss at a modest pace.
Summary
There you have it! 32 foods that burn belly fat! Consider adding some of these 32 fat-burning foods to a balanced healthy diet if you want to lose weight and burn fat. These foods can help you burn belly fat and lose weight in several ways:
- By boosting metabolism
- By being low in calories
- By promoting satiety (foods high in fiber and protein promote satiety)
- By promoting fat metabolism
Based on these principles the best fat-burning and weight-loss foods are:
- A variety of non-starchy vegetables
- Berries
- MCT oil (In moderation)
- Dark chocolate
- Low-calorie liquids like water, vegetable broth, and tea
- Whole grains
- Lean meats
- Fish
- Nuts and Seeds (in moderation)
- Konjac pasta and palmini pasta
- Probiotic-rich foods like kombucha, yogurt, and fermented vegetables.
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