Belly fat, also known as visceral fat, is the fat that accumulates around the organs in the middle of the body. It’s not only ugly, but it also poses a serious health risk.
Researchers have found that having belly fat makes you more likely to get heart disease, diabetes, and some types of cancer. This is because belly fat releases molecules and hormones that cause inflammation. These molecules and hormones can hurt the body’s organs and make it more likely to get chronic diseases.
It’s not always easy to lose weight and burn belly fat, but the health benefits make it worth the effort. Studies have shown that losing as little as 5–10% of your body weight can improve your overall health and lower your risk of chronic diseases.
To lose weight and get rid of belly fat, you need to eat well and exercise regularly. A diet high in fruits, vegetables, whole grains, and lean proteins and low in processed foods, sugar, and saturated fats can help people lose weight. Adding foods that speed up your metabolism and make you feel full can also help you lose the belly fat.
In this article, we will explore the 32 foods that can help burn belly fat fast. From fruits and vegetables to spices and herbs, these foods are not only tasty but also good at helping you reach your weight loss goals.
32 foods that burn belly fat fast
There are many healthy foods to help you lose weight safely and effectively. Here are 32 foods that burn belly fat fast and can help you get a toned and flat belly.
Berries top our list of 32 foods that burn belly fat fast. They are a powerhouse of essential vitamins and minerals, such as vitamin C. Plus, they are full of dietary fiber.
Dietary fiber allows you to feel fuller so that you eat fewer calories throughout the day.
Berries such as strawberries, blackberries, blueberries, and raspberries are also rich in compounds such as flavonoids and polyphenols that help in burning belly fat.
Eat berries in smoothies and shakes, or top your oatmeal with colorful berries for a delightful breakfast.
Oats can’t be missed when the talk is about weight loss foods. These powerful grains are a rich source of fiber and protein. They come with fat-burning benefits since they are low in calories.
Apart from allowing you to lose belly fat naturally, oats also have other health benefits. They help maintain a healthy gut, boost the immune system, and lower bad cholesterol levels.
So, add them to your weight loss diet in the form of oatmeal, pancakes, smoothies, etc., to lose weight easily.
Mushrooms are a great option for losing belly fat. Besides being a low-calorie food, mushrooms are a great source of vitamin D.
According to experts, not consuming enough vitamin D can lead to increased belly fat and abdominal obesity. One can lower the risk of this abdominal fat by eating mushrooms in plenty.
Mushrooms are also loaded with iron, phosphorus, copper, potassium, and B vitamins.
4. Nuts and Seeds
Nuts and seeds are hailed for being a rich source of essential nutrients like healthy fatty acids that are beneficial for cardiovascular health.
The main reason they are on this list is that they have high fiber and protein content. Proteins reduce appetite, boost metabolism, and regulate weight-regulating hormones. That means they can help you get rid of extra calories and shed fat from the abdominal area.
It’s a wise idea to add a handful of nuts and seeds to your diet without increasing your daily recommended calorie intake.
5. Apple Cider Vinegar
Apple cider vinegar has plenty of health benefits. Apart from encouraging weight loss and helping you reduce belly fat, it lowers high blood sugar levels.
ACV has been shown PubMed: Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects to reduce abdominal fat storage due to the presence of acetic acid.
It is recommended to take 1-2 tablespoons of apple cider vinegar after diluting it in water. You can also pour it over your salads and pasta.
This superfood is hailed for being nutrient-dense since it is jam-packed with antioxidants, healthy carbs, protein, and fiber. Plus, quinoa has all nine essential amino acids.
So it consists of complete proteins, that can promote weight loss and reduce waist circumference.
Try a quinoa bowl or add it to your salads with veggies.
7. Coconut Oil
Coconut oil can increase fat burning and reduce belly fat by suppressing appetite and boosting metabolism.
Coconut oil is also rich in medium-chain triglycerides that not only promote weight loss but also decrease metabolic syndrome.
So, if you want to know how to burn belly fat, simply add coconut oil to your daily diet.
8. Brown Rice
From being an ultimate whole grain with plenty of nutrients to aiding weight loss, the reason why brown rice belongs to the list of 32 foods that burn belly fat fast is undisputed.
Brown rice has much more fiber than refined grains and is also high in protein, flavonoids, iron, magnesium, and B vitamins.
So, if you are looking for fat-burning foods or to curb weight gain, brown rice is your savior.
9. Greek Yogurt
Making Greek yogurt a part of your diet aids weight loss and helps you burn belly fat fast. Greek yogurt contains probiotics that lead to a healthy gut.
An unhealthy gut is known to increase inflammatory markers and eventually lead to weight gain. Greek yogurt is also loaded with healthy fats, vitamin A, protein, and carbs.
For a low-fat diet, go for unsweetened plain Greek yogurt. Making a yogurt-berry parfait for a fabulous low calorie breakfast, using yogurt as a creamy topping on salads, and adding it to pasta are some cool ways to consume Greek yogurt.
10. Green Tea
The caffeine in green tea is known to increase the fat burning rate and get rid of too much fat. Green tea intake decreases body mass index (BMI), body fat, and body weight. So, if you wish to lose abdominal fat and more weight, green tea is one of the best weight-loss drinks to rely on.
Turmeric is often touted as a superfood. It is also known to promote healthy weight loss.
The reason behind turmeric aiding weight loss is that it contains a bioactive substance called curcumin, which significantly decreases BMI and body weight as per scientific studies National Library of Medicine: The Effects of Curcumin on Weight Loss Among Patients With Metabolic Syndrome and Related Disorders: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.
So, it’s good to add turmeric to your curries to reduce fat tissue growth.
12. Leafy Greens
If you are looking for a diet to lose belly fat, make sure to include plenty of green leafy vegetables in it.
Leafy greens like lettuce, spinach, and kale are low-calorie, nutrient-dense, and metabolism-boosting foods.
They are packed with several essential vitamins and minerals, along with fiber that already contributes to weight loss.
13. Sweet Potato
Sweet potatoes are rich in fiber and, therefore, can keep your stomach filled for hours without adding too many calories.
They are also a good source of protein, potassium, vitamin C, magnesium, and vitamin B6.
You can boil or roast sweet potatoes and eat them to your heart’s content. Alternatively, try eating sweet potato and chickpea hummus.
Avocados have appetite-suppressing properties. They are also rich in oleic acid, which is monounsaturated fat.
Studies PubMed: The Effects of Diets Enriched in Monounsaturated Oleic Acid on the Management and Prevention of Obesity: a Systematic Review of Human Intervention Studies have shown that oleic acid can reduce subtle fat around the abdomen by influencing fat balance and body weight.
Add avocado to your toasts, salads, guacamole, or try avocado spread.
Eggs are one of the best foods for weight loss. Apart from being high in protein, they have all 9 amino acids that are known to burn calories fast. Eggs are also a good source of vitamin D, which is known to promote weight loss. Try scrambled, boiled, or fried eggs; count on omelets for breakfast; or try egg toast.
16. Nut Butter
Just like nuts, nut butter has heart-healthy fats. It is a high-protein food that can make you feel fuller for longer, which may help with weight loss.
It may also suppress your appetite and help you consume fewer calories. Just a small amount of it curbs hunger and keeps you satiated for longer.
Instead of spreading jams and jellies on your toast, try peanut or hazelnut butter spread.
17. Dark Chocolate
Dark chocolate is a great addition to the list of 32 foods that burn belly fat fast. Studies show that dark chocolate reduces cravings and encourages feelings of fullness, which eventually aids weight loss. Eat a big chunk of sugar-free dark chocolate after dinner, or add the bar to your smoothies and shakes.
18. Beans and Lentils
Beans and lentils are an important part of a healthy, well-balanced diet. They are great sources of protein.
Lentils not only help you lose weight but also allow you to maintain a healthy weight.
So, replace high-calorie foods with beans and lentils like chickpeas, green gram, black beans, green peas, kidney beans, horse gram, etc.
Try lentil stews and curries or add boiled lentils to salads and hummus.
19. Bell Peppers
Bell peppers are packed with nutrients like vitamin C, fiber, potassium, magnesium, and vitamin B6.
When it comes to weight loss, they contain capsaicin, a compound that increases the fat-burning rate, which eventually promotes weight loss.
20. Tropical Fruits
Tropical fruits, such as apples, bananas, pineapples, kiwis, pomegranates, etc., can trim your waistline and help you shed belly fat faster.
These fruits are low-calorie, fiber-loaded weight-loss foods that trim down excess fat by keeping you satisfied for longer.
21. Fermented Foods
Fermented foods, such as kefir, tempeh, kombucha, yogurt, and kimchi, are rich in live bacteria that can benefit your gut health and eventually aid in weight loss.
These foods also aid digestion and lower inflammation, which can help with your weight loss goals.
Both non-dairy and dairy yoghurts are fermented foods that contain probiotic bacteria that support gut health. Kombucha, a fermented tea, also falls into this category.
Chilies are a great fat burner since they rev up your metabolism and help you burn more calories.
Green chilies also have capsaicin that increases metabolic and fat-burning rates. Add raw chili peppers to your toasts or simply stir some chili peppers into your salads.
23. Fatty Fish
Fatty fish like salmon, trout, and mussels also burn belly fat fast. They are rich in omega-3 fatty acids that aid weight loss.
Fish is also a good source of protein that has been shown to help reduce visceral fat
You can also count on low-fat fish like cod, flounder, tilapia, and sole to achieve your weight-loss goals.
24. Cottage Cheese
Like Greek yogurt, cottage cheese tends to be high in protein and calcium. Both these nutrients are associated with weight loss. Plus, if you are looking forward to building muscle mass instead of fat mass, cottage cheese is a great option to rely on.
Asparagus is one of the best weight-loss foods in the list of 32 foods that burn belly fat fast. Known for its water and fiber content, it is low in calories.
What’s more, it is fat-free and cholesterol-free.
As a prebiotic-filled veggie, you can add it to your dips, soups, stews, salads, and omelets.
Like asparagus, watercress fills you up for very few calories and is also rich in nutrients that support weight loss.
It has a high protein content and is a great source of vitamin K.
You can make soups, salads, and stews with this cruciferous vegetable.
27. Sun-Dried Tomatoes
Sun-dried tomatoes are a good source of protein, fiber, vitamin C, iron, magnesium, and potassium.
They contain a fairly moderate amount of calories and are rich in fiber, which is essential for weight loss.
You can make sun-dried tomatoes a part of your salads and sandwiches.
28. Chicken Breast
Besides being a lean source of protein, chicken breast has the fewest calories. That means it can support your weight-loss goals while allowing you to rely on a low-calorie diet.
Cauliflower has only very few calories and good amounts of protein. It is packed with important dietary fiber.
The high fiber content is beneficial for digestive health and helps prevent obesity by promoting fullness and reducing overall calorie intake.
Try dishes like honey garlic cauliflower, cauliflower and spinach salad, Kung Pao cauliflower, and crispy cauliflower tacos.
Yellow corn makes it onto this list of the 32 foods that burn belly fat fast since it has a good amount of fiber and protein. To include corn in your diet, you can eat corn on the cob, boiled corn, corn & tomato salad, and bean & corn salad.
Pumpkin is a great weight-loss-friendly food since it is loaded with dietary fiber that curbs appetite.
Plus, it is packed with protein that boosts metabolism and helps achieve weight loss.
Other nutrients found in pumpkin are carbs, vitamin A, vitamin K, and copper.
If you want to lose belly fat, switch refined grains for farro.
Farro is high in fiber and protein and also low in calories.
Without adding extra calories, it will keep you full and keep those hunger pangs at bay.
How to eat to lose belly fat?
We have already listed 32 foods that burn belly fat fast. However, if you are looking for tips on how to lose belly fat fast, the following are some diet and lifestyle tips that will help you achieve your weight-loss goals quickly.
- Make a habit of eating high-fiber foods every single day. This can include anything – from legumes and berries to seeds and avocados.
- Reduce your trans fats intake by avoiding sauces, pre-made dips, margarine, spreads, etc.
- To reduce the chances of increased belly fat, always read nutrition labels carefully before buying food and drinks.
- Don’t consume too much alcohol as it can hinder your goals if you are trying to reduce belly fat.
- Cutback on highly-processed foods as they lead to excess fat storage around the waist.
- Rely on a high-protein diet that includes lean meat, such as chicken breast and lean beef, to retain muscle mass during weight loss.
- Be mindful of your stress levels. High-stress levels produce the hormone cortisol, which drives abdominal fat storage.
- Limit sugary foods and drinks to prevent chances of weight gain, abdominal obesity, and other chronic diseases.
- Do a lot of cardio along with strength training to burn visceral fat and improve overall health.
- Cut back on refined carbs to reduce belly fat. Try to stick to 50 grams of carbs per day. This can result in considerable belly fat loss.
- Good sleep is very beneficial for losing fat since people who do not sleep well tend to gain more weight.
List of bad foods for belly fat
Eating the right food isn’t the end of a belly-fat-burning fitness journey. You need to know what not to eat as well. If you are trying to burn belly fat, ditch the following food items:
- High-fat cuts of meat
- Processed foods like bread, cakes, chips, biscuits, breakfast cereals, etc.
- Full-fat dairy
- Refined oils like palm oil, safflower oil, canola oil, etc.
- Sugary foods and drinks like doughnuts, ice cream, cookies, etc.
- Packaged foods like frozen meat, frozen burgers, canned beans, etc.
What factors affect weight loss and belly fat loss?
By now, you are aware of the foods to consume and avoid for weight loss and to lose belly fat. Let’s learn further about the other factors that impact your efforts to reduce the same.
Age can bring a lot of changes to your body. For example, as you age, you lose muscle mass and hence, your metabolic rate. Moreover, if you gain weight during this time, you’re more likely to carry it around your midsection, and your body composition changes. Thus, this can make it more challenging to maintain a healthy weight and especially lose belly fat as you get older.
It can impact weight loss in several ways. If one or both parents are overweight or have obesity, their child has a high chance of being overweight as well. This is because genetics determine the amount of fat stored in the body or the tendency for the body to store fat in certain parts such as the belly area. Family history is important to consider when trying to lose weight, as it can make weight loss more difficult.
Eating habits and physical activity
Lifestyle choices massively impact one’s physique. For instance, what you eat and when you eat it can make a big difference. Avoiding fatty foods and sugary snacks will help to minimize calorie intake. Of course, diet is only one part of the equation. Regular physical activity is also essential for weight loss. A lack of physical activity can lead to weight gain. Something as simple as a daily walk can positively impact your weight-loss journey.
Family practices and cultural influence
Similar to the above topic, family habits and traditions can impact your weight and health. Some families may regularly eat high-fat, salt, and sugary foods or consume large amounts of unhealthy foods at family gatherings. Others may spend a lot of inactive time watching TV, using a computer, or using a mobile device instead of being active. Your social, ethnic, or religious group culture may also affect your weight and health because of shared eating and lifestyle habits. Some common food preparation methods, such as frying, may lead to high-calorie intake, causing excessive weight gain and making it challenging to lose weight.
Race or ethnicity
Race and ethnicity impact weight loss in a variety of ways. For example, certain ethnic groups National Library of Medicine: Influence of Race, Ethnicity, and Culture on Childhood Obesity: Implications for Prevention and Treatment have a history of socioeconomic deprivation, which can lead to increased obesity rates. People of certain ethnicities have poor standards of living, or unsafe community life. This causes children to spend more time indoors rather than playing outside, and the resulting lack of physical activity makes it difficult to lose weight. Moreover, demographic groups that have a higher poverty rate are more likely to suffer from obesity due to consuming easily available and cheaper junk food, causing weight gain. This usually sits around the belly region.
Lack of sleep
Sleep is a simple, yet important factor that affects weight loss. When one is sleep-deprived, their metabolism slows down, and hormones that control our appetite are affected. As a result, we may be more likely to gain weight or have difficulty losing weight. In addition, sleep deprivation can lead to fatigue, which can make it difficult to exercise regularly and stick to a healthy diet.
These 32 foods that burn belly fat fast should be made a part of your everyday healthy diet to reduce belly fat. Along with healthy foods, make sure to follow healthy lifestyle habits, such as regular exercise, limited alcohol consumption, and good sleep. Do not forget to combat your everyday stress to achieve your weight-loss goals faster.