32 Foods That Burn Belly Fat Fast: Eat to get a slim Waist

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Rustic wooden table filled with different types of healthy foods

Foods That Burn Belly Fat | Tips To Lose Belly Fat | Foods To Avoid | Factors Affecting Weight Loss | FAQs

Belly fat, also known as visceral fat, is the fat that accumulates around the organs in the middle of the body.

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.

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.

In this article, we will explore the 32 foods that can help burn belly fat fast.

32 foods that burn belly fat fast

There are many healthy foods to help you lose weight safely and effectively. Here is a list of foods that burn visceral fat and can help you get a toned and flat belly.

BerriesOatsMushroomsNuts and Seeds
Apple Cider VinegarQuinoaCoconut OilBrown Rice
Greek YoghurtGreen TeaTurmericLeafy Greens
Sweet PotatoAvocadosEggsNut Butter
Dark ChocolateBeans and LentilsBell PeppersTropical Fruits
Fermented FoodsChiliesFatty FishCottage Cheese
AsparagusWatercressSun-dried TomatoesChicken Breast

1. Berries 

A blue bowl of mixed berries filled with strawberries, raspberries, blueberries and mulberries.

Among all stomach fat burning foods, 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.

How to consume: Eat berries in smoothies and shakes, or top your oatmeal with colorful berries for a delightful breakfast.

Nutritional value of 1 cup of Berries

  • Calories: 70
  • Protein: 0.994 g
  • Carbs: 15 g
  • Fiber: 4.06 g
  • Calcium 40.6 mg
  • Iron: 1.44 mg
  • Vitamin C: 15 mg

2. Oats

A bowl of oats sprinkled with raisins.

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.

How to consume: Add them to your weight loss diet in the form of oatmeal, pancakes, smoothies, etc., to lose weight easily.

Nutritional value of 1 cup of Oats:

  • Calories: 166
  • Protein: 5.94 g
  • Fat: 3.56 g
  • Carbs: 28.1 g
  • Fiber: 3.98
  • Calcium: 21.1 g
  • Magnesium: 63.2 g

3. Mushrooms

A kitchen table with mushrooms on a plate and onions and garlic on the side, along with a knife for chopping.

Mushrooms are also on the list of healthy foods to lose 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. 

How to consume: Sauté these and eat them as part of a salad or add them to soups, stews, or gravies

Nutritional value of 100 grams of Mushrooms:

  • Calories: 22
  • Protein: 3.09 g
  • Fat: 0.34 g
  • Carbs: 3.26 g
  • Fiber: 1 g
  • Calcium: 3 g
  • Phosphorus: 86 mg
  • Potassium: 318 mg

4. Nuts and Seeds 

A trail mix of nuts and seeds and dried fruits: almonds, cashews, walnuts, chia seeds, pumpkin seeds, watermelon seeds, black raisins, figs, and cranberries

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.

How to consume: It’s a wise idea to add a handful of nuts and seeds to your diet without increasing your daily recommended calorie intake.

Nutritional value of 1 cup of Nuts and Seeds Trail Mix

  • Calories: 693
  • Protein: 20.7 g
  • Fat: 44.1 g
  • Carbs: 67.3 g
  • Calcium: 117 mg
  • Magnesium: 237 mg
  • Iron: 4.58 mg
  • Potassium: 1027 mg
  • Zinc: 4.83 mg

5. Apple Cider Vinegar 

A glass jar of apple cider vinegar is placed on a table along with four apples.

Apple cider vinegar may aid in belly fat loss by promoting feelings of fullness and reducing calorie intake, as well as potentially improving metabolism and reducing insulin levels.

It 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 [1]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.

How to consume: 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. 

Nutritional value of 100 ml of Apple Cider Vinegar

  • Calories: 13
  • Proteins: 0 g
  • Fat: 0 g
  • Carbs: 0 g

6. Quinoa 

A black bowl filled with cooked quinoa along with a sprig of rosemary and two slices of lemon on the side.

Quinoa is a gluten free superfood which 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.

How to consume: Try a quinoa bowl or add it to your salads with veggies.

Nutritional value of 100 grams of Quinoa

  • Calories: 120
  • Protein: 4.4 g
  • Fat: 1.92 g
  • Fiber: 2.8 g
  • Carbs: 21.3 g
  • Calcium: 17 mg
  • Magnesium: 64 mg
  • Iron: 1.49 mg
  • Zinc: 1.09
  • Potassium: 172 mg

7. Coconut Oil

A glass jar filled with coconut oil is placed on a wooden table with coconuts.

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. 

How to consume: Use coconut oil instead of other refined oils in cooking. 

Nutritional value of 100 grams of Coconut Oil

  • Calories: 833
  • Fat: 99.1 g
  • Carbs: 0.84 g
  • Calcium: 1 mg
  • Iron: 0.05 mg

8. Brown Rice

A large wooden spoon is scooping out 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 fast belly fat burning foods 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. 

How to consume: Replace highly polished white rice with brown rice in dishes like fried rice, pilaf, or paella. 

Nutritional value of 100 grams of Brown Rice:

  • Calories: 122
  • Protein: 2.73 g
  • Fat: 0.96 g
  • Carbs: 25.45 g
  • Fiber: 1.6 g
  • Magnesium: 39 mg
  • Iron: 0.56 mg

9. Greek Yogurt

A bowl of Greek yogurt with blueberries and walnuts.

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.

How to consume: 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.

Nutritional value of 100 grams of Greek Yogurt

  • Calories: 97
  • Protein: 9 g
  • Fat: 5 g
  • Carbs: 3.98 g
  • Calcium: 100 mg
  • Magnesium: 11 mg
  • Potassium: 141 mg
  • Phosphorus: 141 mg

10. Green Tea

Two cups of 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. 

How to consume: Consume on an empty stomach in the morning or as a mild beverage throughout the day. Make iced green tea with little or no added sugar.

Nutritional value of 1 cup of Brewed Green Tea

  • Calories: 2.45
  • Protein: 0.539 g
  • Fat: 0 g
  • Carbs: 0 g
  • Magnesium: 2.45 mg
  • Iron: 0.049 mg
  • Zinc: 0.025 mg

11. Turmeric 

A thick wooden spoon with turmeric powder along with whole turmeric on the side.

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 [2]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.

How to consume: Add a dash of this flavorful spice to your Eastern, Indian, or Middle Eastern recipes. You can also try turmeric teas and lattes. 

Nutritional value of 100 grams of Turmeric

  • Calories: 312
  • Protein: 9.68 g
  • Fat: 3.25 g
  • Fiber: 22.7 g
  • Carbs: 67.1 g
  • Calcium: 168 mg
  • Iron: 55 mg
  • Zinc: 4.5 mg
  • Magnesium: 208 mg
  • Copper: 1.3 mg

12. Leafy Greens

Lettuce, collard greens, bok choy, and kale are placed together.

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.

How to consume: Green leafy vegetables can be consumed raw in salads or cooked by sautéing, steaming, or adding to soups and stir-fries for a nutritious boost.

Nutritional value of 100 grams of Spinach

  • Calories: 97
  • Fat: 0.39 g
  • Protein: 2.86 g
  • Carb: 3.63
  • Fiber: 2.2 g
  • Calcium: 99 mg
  • Iron: 2.71 mg
  • Magnesium: 79 g

13. Sweet Potato

Cooked sweet potatoes are lying on a wooden table.

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. 

How to consume: You can boil or roast sweet potatoes and eat them to your heart’s content. Alternatively, try eating sweet potato and chickpea hummus. 

Nutritional value of 100 grams of Sweet Potato

  • Calories: 86
  • Fat: 0.05 g
  • Protein: 1.57 g
  • Carb: 20.1
  • Fiber: 3 g
  • Calcium: 30 mg

14. Avocados

One sliced and one whole avocado on a green surface.

Avocados have appetite-suppressing properties. They are also rich in oleic acid, which is monounsaturated fat.

Studies [3]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.

How to consume: Add avocado to your toasts, salads, guacamole, or try avocado spread.

Nutritional value of 1 Avocado:

  • Calories: 240
  • Protein: 3 g
  • Fat: 22 g
  • Fiber: 10 g
  • Carbs: 12.8 g
  • Calcium: 18 mg
  • Vitamin C: 15 mg

15. Eggs

boiled eggs on a plate

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.

How to consume: Try scrambled, boiled, or fried eggs; count on omelets for breakfast; or try egg toast.

Nutritional value of 1 Medium Egg

  • Calories: 62.9
  • Protein: 5.54 g
  • Fat: 4.18 g
  • Fiber: 0 g
  • Carbs: 0.317 g
  • Calcium: 24.6 mg
  • Iron: 0.77 mg

16. Nut Butter

A bowl of peanut butter is lying on a table along with split and unopened peanut shells.

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.

How to consume: Instead of spreading jams and jellies on your toast, try peanut or hazelnut butter spread.

Nutritional value of 2 tbsp Peanut Butter

  • Calories: 190
  • Protein: 8 g
  • Fats: 16 g
  • Fiber: 3 g
  • Carbs: 7.01 g
  • Calcium: 19.8 mg

17. Dark Chocolate 

chunks of 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.

How to consume: Eat a big chunk of sugar-free dark chocolate after dinner, or add the bar to your smoothies and shakes. 

 Nutritional value of 100 grams of Dark Chocolate

  • Calories: 598
  • Protein: 7.79 g
  • Fat: 42.6 g
  • Fiber: 10.9 g
  • Carbs: 45.9 g
  • Calcium: 73 mg
  • Iron: 11.9 m
  • Zinc: 3.31 mg

18. Beans and Lentils

Different types of lentils including chickpeas, kidney beans, red kidney beans, black kidney beans, and yellow and green lentils, are lying on a table.

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.

How to consume: Try lentil stews and curries or add boiled lentils to salads and hummus. 

Nutritional value of 100 grams of Lentils

  • Calories: 352
  • Protein: 24.6 g
  • Fat: 1.06 g
  • Fiber: 10.7 g
  • Carbs: 63.4 g
  • Calcium: 35 mg
  • Iron: 6.51
  • Magnesium: 47 g
  • Zinc: 3.27 mg

19. Bell Peppers

Red, yellow, orange, and green bell peppers on a white wooden table.

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.

How to consume: Add these to salads and stir-fries for a boost of health and color.

Nutritional value of 100 grams of Bell Peppers

  • Calories: 31
  • Protein: 0.9 g
  • Fats: 0.13 g
  • Fiber: 1.2 g
  • Carbs: 6.65 g
  • Calcium: 6 mg

20. Tropical Fruits

A tray of tropical fruits including mangoes, pineapples, bananas, mangosteen, rambutan, dragon fruit, star fruit, and lemon.

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.

How to consume: Eat these fruits individually or mix them up into a tropical fruit salad. You can also blend them into smoothies and juices. 

Nutritional value of 100 grams of Tropical Fruit Mix

  • Calories: 50
  • Protein: 0.71 g
  • Fats: 0 g
  • Fiber: 1.4 g
  • Carbs: 12.86 g
  • Calcium: 0 mg
  • Iron: 0.26 mg
  • Potassium: 136 mg

21. Fermented Foods

Three airtight glass jars filled with pickled vegetables.

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.

How to consume: Fermented foods can be consumed as a condiment, snack, or added to meals as a side dish to provide a probiotic boost to your diet.

22. Chilies

bunch of chillies

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.

How to consume: Add raw chili peppers to your toasts or simply stir some chili peppers into your salads.

Nutritional value of 1 Chili Pepper

  • Calories: 18
  • Protein: 0.842 g
  • Fats: 0.198 g
  • Fiber: 0.675 g
  • Carbs: 3.96 g
  • Calcium: 6.3 mg

23. Fatty Fish

A slice of cooked salmon sprinkled with herbs.

Fatty fish like salmon also burn belly fat fast. They are rich in omega-3 fatty acids that aid weight loss.

Salmon 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. 

How to consume: From simple grilled or seared fish to rich curries and stews; the cooking options for Fatty fish are almost endless.

Nutritional value of 100 grams of Fish

  • Calories: 206
  • Protein: 22.1 g
  • Fats: 12.4 g
  • Fiber: 0 g
  • Carbs: 0 g
  • Calcium: 15 mg
  • Iron: 0.34 mg
  • Magnesium: 30 mg
  • Phosphorus: 252 mg
  • Potassium: 384 mg

24. Cottage Cheese

block of cottage cheese

Like Greek yogurt, cottage cheese tends to be high in protein and calcium. Both these nutrients are associated with weight loss and makes it an ideal food to cut belly fat. Plus, if you are looking forward to building muscle mass instead of fat mass, cottage cheese is a great option to rely on.

How to consume: Crumble these into your salads or use this cheese as an egg replacement in a vegan scramble.

Nutritional value of 100 grams Cottage Cheese

  • Calories: 71
  • Protein: 8.33 g
  • Fats: 1.6 g
  • Fiber: 0.6 g
  • Carbs: 6.41 g
  • Calcium: 96 mg
  • Vitamin C:13.5 mg

25. Asparagus

Asparagus stalks are getting cooked on an open fire grill.

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.

How to consume: As a prebiotic-filled veggie, you can add it to your dips, soups, stews, salads, and omelets.

Nutritional value of 100 grams of Asparagus

  • Calories: 20
  • Protein: 2.2 g
  • Fats: 0.12 g
  • Fiber: 2.1 g
  • Carbs: 3.88 g
  • Calcium: 24 mg
  • Iron: 2.14 mg
  • Vitamin C: 5.6 mg 

26. Watercress

Shoots of fresh watercress lying on a kitchen table next to a vase of flowers and an apple.

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.

How to consume: You can make soups, salads, and stews with this cruciferous vegetable.

Nutritional value of 100 grams of Watercress:

  • Calories: 11
  • Protein: 2.3 g
  • Fats: 0.1 g
  • Fiber: 0.5 g
  • Carbs: 1.29 g
  • Calcium: 120 mg
  • Iron: 0.2 mg
  • Vitamin C: 43 mg

27. Sun-Dried Tomatoes

Sun-dried tomatoes are spilling out of a glass jar onto a table.

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. 

How to consume: You can make sun-dried tomatoes a part of your salads and sandwiches. 

Nutritional value of 100 grams of Sun-dried Tomatoes

  • Calories: 258
  • Protein: 14.1 g
  • Fats: 2.97 g
  • Fiber: 12.3 g
  • Carbs: 55.8 g
  • Calcium: 110 mg
  • Iron: 9.09 mg
  • Zinc: 1.99 mg
  • Vitamin C: 39.2 mg

28. Chicken Breast

cooked chicken breast on a plate

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. 

How to consume: With chicken breasts, it is ideal to stick to low Calories recipes like grilled chicken with very little oil. You can also add chunks of cooked chicken breast to a salad.

Nutritional value of 100 grams of Chicken Breast

  • Calories: 143
  • Protein: 24.11 g
  • Fats: 3.12 g
  • Fiber: 0 g
  • Carbs: 2.68 g
  • Vitamin C: 4.3 mg
  • Iron: 0.64 mg

29. Cauliflower 

Three fresh cauliflowers.

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.

How to consume: Try dishes like honey garlic cauliflower, cauliflower and spinach salad, Kung Pao cauliflower, and crispy cauliflower tacos.

Nutritional value of 100 grams of Cauliflower

  • Calories: 25
  • Protein: 1.92 g
  • Fats: 0.28 g
  • Fiber: 2 g
  • Carbs: 4.97 g

30. Corn

boiled corn in a bowl

Yellow corn makes it onto this list of the 32 foods that reduce belly fat fast since it has a good amount of fiber and protein.

How to consume: To include corn in your diet, you can eat corn on the cob, boiled corn, corn & tomato salad, and bean & corn salad.

Nutritional value of 100 grams of Sweet Corn

  • Calories: 86
  • Protein: 3.22 g
  • Fats: 1.18 g
  • Fiber: 2.7 g
  • Carbs: 19 g
  • Calcium: 2 mg

31. Pumpkin 

One whole pumpkin with a few slices cut out and placed next to it.

Pumpkin is one of the best foods to lose belly fat 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. 

How to consume: Puree this veggie and make a warm winter soup.

Nutritional value of 100 grams of Pumpkin

  • Calories: 26
  • Protein: 1 g
  • Fats: 0.5 g
  • Fiber: 2.7 g
  • Carbs: 6.5 g
  • Calcium: 21 mg

32. Farro

A bowl of farro cooked with pumpkin, cranberries, and herbs.

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 consume: Farro can be consumed by cooking it in water or broth until tender. You can also use it as a base or ingredient in various dishes like salads, soups, stews, or grain bowls.

Nutritional value of 100 grams of Farro

  • Calories: 365
  • Protein: 11.54 g
  • Fats: 1.92 g
  • Fiber: 9.6 g
  • Carbs: 73.08 g
  • Iron: 3.85 mg

What foods burn belly fat?

Including certain foods in your diet may help promote weight loss and reduce belly fat by boosting your metabolism, increasing satiety, and reducing inflammation. Here are some foods that help with belly fat:

  1. Fruits and vegetables: These are low in calories, high in fiber and nutrients, and can help keep you feeling full for longer. Aim to include a variety of colors and types in your diet.
  2. Whole grains: Whole grains like oats, quinoa, and brown rice are a good source of fiber and can help keep you feeling full. They also tend to be lower in calories than refined grains.
  3. Lean protein: Protein can help boost your metabolism and reduce hunger. Good sources of lean protein include chicken, fish, turkey, tofu, and legumes.
  4. Nuts and seeds: These are high in healthy fats, fiber, and protein, which can help keep you feeling full and satisfied.
  5. Spices: Some spices, such as ginger and cayenne pepper, may help boost your metabolism and reduce inflammation in the body.

What food burns belly fat the fastest?

incorporating certain foods into a balanced diet can aid in weight loss and potentially reduce belly fat. Some foods that may be helpful include:

  1. Protein-rich foods: Eating protein can help you feel fuller for longer and may reduce cravings, leading to a lower calorie intake overall. Good sources of protein include lean meats, fish, eggs, legumes, and tofu.
  2. Fiber-rich foods: Fiber can help reduce appetite and may aid in weight loss. Good sources of fiber include fruits, vegetables, whole grains, and legumes.
  3. Healthy fats: Consuming healthy fats such as those found in nuts, seeds, avocados, and fatty fish may help reduce inflammation and aid in weight loss.

It’s important to note that while some foods may aid in weight loss and reducing belly fat, it’s not possible to “spot-reduce” fat from a specific area of the body. A combination of a healthy diet, regular exercise, and overall calorie control are necessary for achieving sustainable weight loss and reducing belly fat.

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.

  1. Make a habit of eating high-fiber foods every single day. This can include anything – from legumes and berries to seeds and avocados. 
  2. Reduce your trans fats intake by avoiding sauces, pre-made dips, margarine, spreads, etc. 
  3. To reduce the chances of increased belly fat, always read nutrition labels carefully before buying food and drinks. 
  4. Don’t consume too much alcohol as it can hinder your goals if you are trying to reduce belly fat.
  5. Cutback on highly-processed foods as they lead to excess fat storage around the waist.
  6. Rely on a high-protein diet that includes lean meat, such as chicken breast and lean beef, to retain muscle mass during weight loss.
  7. Be mindful of your stress levels. High-stress levels produce the hormone cortisol, which drives abdominal fat storage. 
  8. Limit sugary foods and drinks to prevent chances of weight gain, abdominal obesity, and other chronic diseases. 
  9. Go for a walk, do a lot of cardio along with strength training to burn visceral fat and improve overall health.
  10. 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.
  11. 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.

1. Age

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.

2. Genetics

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. 

3. 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.

4. Family practices and cultural influence

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.

5. Race or ethnicity

Race and ethnicity impact weight loss in a variety of ways. For example, certain ethnic groups [4]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.

6. Lack of sleep

Research says that sleep is important for 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.


What food burns the most belly fat?

There is no single food that can burn belly fat on its own. However, incorporating protein, fiber-rich whole foods, healthy fats, and metabolism-boosting spices in your diet can support weight loss and promote a healthy body composition.

What are the top 3 fat burning foods?

Leafy greens and lean protein are two types of foods that may support weight loss efforts.

What fruit burns belly fat fast?

There is no single fruit that can burn belly fat fast. However, incorporating fruits such as apples, berries, and grapefruit into a balanced diet can support weight loss and overall health.

What is the number 1 fat burning vegetable?

There is no single vegetable that can be deemed as the number one fat-burning vegetable as weight loss is dependent on various factors, including overall diet and physical activity levels. According to some nutrition experts, the number 1 fat burning vegetable is the cruciferous vegetable known as broccoli.

Can spicy foods help burn belly fat?

Spicy foods, such as cayenne pepper and chili peppers, can help boost metabolism and increase the number of calories you burn. This can lead to a reduction in belly fat over time.

Is oatmeal a good food for burning belly fat?

Oatmeal is the perfect pick if you’re looking to burn belly fat. Packed with fiber and low in calories, oatmeal will keep you full while helping to reduce your overall calorie intake.

Can green tea help burn belly fat?

Drinking green tea is a great way to support burning belly fat. Its catechins, special compounds found naturally in the beverage, are known to boost metabolism and help to reduce calorie intake.

Is quinoa a good food for burning belly fat?

Quinoa is an excellent way to help burn belly fat. Its high protein and fiber content helps you feel full, which can reduce your overall calorie intake.

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