“Abs are made in the kitchen”. This is a fact that many people who are looking to lose belly fat fast must contend with. Exercise alone might not help you achieve the desired results. The secret to the fastest way to lose belly fat is a combination of a healthy diet and a good workout routine.
While you may be aware of the best workouts to get rid of belly fat , figuring out the best foods for weight loss, particularly belly fat loss, can be a little tricky. Below, you’ll find the best 32 foods that could help you burn belly fat fast.
An overall healthy balanced diet and calorie deficit is what matters when you want to lose weight or build muscle. The foods in this list are examples of healthy foods that can be incorporated into a balanced diet for weight loss. Be sure to add these foods to your grocery list and add them to your daily or weekly meal plans:
Foods That Burn Belly Fat Fast: Say Bie To Belly Fat
Not only are mushrooms low in calories, they are also a great alternative for non-meat eaters who crave the texture of meat. They are an excellent source of plant-based protein and are also loaded with minerals such as potassium, phosphorus, selenium, folate, and choline (30 ), all of which are good for your overall health.
Consuming mushrooms could also prevent your waistline from growing. In a review that was published in 2018, researchers claimed that edible mushrooms have anti-inflammatory and anti-obesity effects that may treat metabolic syndrome, while also preventing obesity-related hypertension and dyslipidemia (4 ).
They are delicious and add a pop of color to any dish, whether it’s a salad or a bowl of oats, but this is not all they are good for. Raspberries are full of fiber, vitamins , and nutrients such as vitamin K, manganese, and vitamin C.
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Fiber plays a role in burning belly fat by helping to keep you full for longer, which ensures that you eat fewer calories in the day.
Raspberry ketone is a naturally occurring chemical found in red raspberries that is claimed to help with burning belly fat, weight loss, and preventing obesity, although more research is required to substantiate these claims (3 , 24 ).
Some people may shy away from nuts as they are high in calories and fat. While this can be true, research over the years has suggested that not only will the consumption of nuts not lead to weight gain, it may actually prevent obesity and other chronic illnesses (27 , 31 , 9 ).
Foods For A Flat Belly
Nuts may help with belly fat reduction and weight loss due to their high protein and fiber content. As previously mentioned, fiber keeps you feeling fuller for longer, as does protein. Protein goes a step further to help boost your metabolism and preserve muscle mass, , helping burn extra calories and ‘melt’ away the fat in your midsection (1 ).
The recommended serving of nuts per day is just 30 g. This is enough to add to your diet without going over your daily calorie intake (26 ).
If you have not joined the avocado train, then it’s high time you did. Whether you eat it on toast, as guacamole, in your salads, or by making avocado boats, this fruit makes a great addition to the 32 foods that burn belly fat fast list and there are scientific studies to back this up.
Foods That Burn Belly Fat Fast For A Flatter, Sexier Midsection
One study published in 2013 showed that eating just half an avocado at lunch reduces your desire to eat or snack later (5 ). Monounsaturated fats in this fruit are heart healthy and can help you feel full and satisfied, although they do provide a fair number of calories.
An earlier study from 2007 came to the conclusion that monounsaturated fat may actually prevent body fat distribution around the belly by down-regulating the expression of certain genes. (28 ).
If you are looking for a breakfast food that burns belly fat, then look no further than simple eggs. Contrary to the common misconception that consuming eggs leads to weight gain, research has shown that they do the opposite. Eggs are certainly not among the foods to avoid when you are trying to lose weight.
Healthy Foods That Burn Belly Fat
An eight-week study published in 2008 revealed that a combination of two eggs a day for breakfast plus a calorie deficit led to a more significant decrease in BMI, body fat percentage, waist circumference, and greater weight loss than eating bagels for breakfast (22 ).
A review of over 30 studies published this year (2023) also showed that egg consumption may be beneficial for BMI and weight loss, but only if it is combined with a calorie deficit diet (41 ).
Some, but not all studies have suggested that eating grapefruit or drinking grapefruit juice can help you lose more weight than if you don’t include the fruit or its juice in your diet. Some researchers have suggested that this fruit has some compounds that reduce insulin levels and encourage weight loss (43 , 42 , 13 ).
Belly Fat Burning Foods To Eat For A Slim Waist
However, don’t be tempted to try the grapefruit juice diet. Find ways to add this fruit and its juice to a healthy, well-balanced diet instead.
If you have done or been around anyone who is doing the keto diet , you may have heard about bulletproof coffee, which is essentially a cup of coffee with a tablespoon of coconut oil in it.
Coconut oil also has medium-chain triglycerides (MCTs), which are rapidly and directly absorbed into the bloodstream. MCTs have been suggested to reduce food energy intake (23 ). Eating less in a day because you feel fuller for longer will reduce your calorie intake, which can lead to weight loss.
Day Meal Plan To Lose Belly Fat
That being said, you should keep in mind that coconut oil is as calorie-dense as any other fat and it should be consumed with moderation.
Chili peppers are great for weight loss. This is all thanks to capsaicin – the active chemical compound that is found in all kinds of peppers, with the exception of bell peppers.
Research on chili peppers and capsaicin has suggested that chili increases fat oxidation (the breaking down of fat), thermogenesis (heat production in the body), and energy expenditure (calorie burning) in the body (11 , 16 ). A combination of these three factors might help weight and fat loss all over the body, including the belly.
Fat Burning Foods To Fire Up Your Metabolism For Weight Loss
Instead of spreading sugar-filled jams and jellies on bread, switch to peanut butter (or other nut butters). Nut butters work great as a snack by themselves or as a kind of dipping sauce for your fruits and raw vegetables such as celery or carrots.
As stated above, nuts (and their butters) are an excellent source of protein and dietary fiber, both of which promote satiety. A review of peanuts showed that people who regularly consume this nut generally have lower BMIs than those who don’t (33 ).
Oats are among the 32 foods that burn belly fat fast due to their high fiber content, which as we have seen, helps increase satiety. Research on oats has consistently shown that they help manage appetite control and are also fantastic for body weight management, the prevention and reduction of abdominal fat, strengthening of the immune system, lowering cholesterol, improving lipid profiles and liver functions, and gut microbiota (40 , 32 , 25 ).
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Whether you are a vegan, vegetarian, or a meat lover, if you want to get rid of belly fat, chickpeas should be on your grocery list. They are a great source of plant-based protein and fiber. Research on chickpeas and other legumes has shown that they have a positive effect on BMI, waist circumference, and overall weight loss (45 , 19 ).
Yes, you can actually eat chocolate – albeit dark chocolate – in moderation and lose belly fat to meet your weight loss goals (12 , 17 ).
As with eggs, this is rich in omega-3 fatty acids, which are healthy fats that can satisfy your appetite. It is also rich in lean protein, which enhances satiety and your metabolism (39 ).
The 6 Best Foods That Burn Belly Fat Fast
A 2014 study published in the Journal of the Academy of Nutrition and Dietetics linked dark green vegetables such as broccoli to decreased visceral and liver fat in overweight Latino youth. A diet rich in these vegetables also help improve insulin sensitivity, which reduces the risk of type II diabetes (47 ).
Pumpkin makes it onto this list of the 32 foods that burn belly fat fast due to its high amounts of fiber and low calorie count.
Not only will it keep you satiated for longer, which prevents unhealthy snacking, but its low calorie content won’t threaten your daily energy requirement. One cup of mashed unsalted boiled pumpkin contains just 49 calories (35 ).
Foods To Lose Belly Fat
They are loaded with essential nutrients such as omega-3s, fiber, and proteins. A study published in 2014 revealed that consuming 35 g of chia flour over a period of 12 weeks promoted a significant yet discrete reduction in weight and waist circumference (10 ).
However, according to a 2009 animal study, regular consumption of these fruits may also help get rid of belly fat, at least in rats. Tart cherry intake
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