26 Belly Fat Burning Foods To Eat For A Slim Waist

Belly fat can be threatening to your health (1). This fat is linked with insulin resistance, heart disease, and diabetes (2) (3) and can be dangerous for people of any genetics and age. Understanding the severity of the situation, today, we introduce you to some belly fat-burning foods in this article. You will surely lead a healthy life with these foods in your diet. Scroll down for more info!

26 Best Foods That Burn Belly Fat Fast

If you are looking for foods that may help you lose weight in the stomach area, this list is for you. From fruits and vegetables to dairy products and nuts, it contains everything you need to add to your diet.

1. Fruits

Fruits are rich in vitamins, minerals, dietary fiber, and antioxidants (4).  Dietary fiber improves digestion, increases the number and variety of good gut microbes, improves metabolism, and helps lower blood pressure (5).

Some other fruits for a flat tummy include citrus fruits like orange, lemon, kiwi, tangerine, and fresh limes. They are good sources of antioxidants and have antimicrobial properties (6), (7).

Other fat-burning fruits include apples, watermelons, grapes, and strawberries (8), (9), (10). A study by the State University of Rio de Janeiro, Brazil, involving 51 overweight, non-smoking women between the ages of 30 and 50 found that fruits may be good for weight loss even more than oats. They were given either apples, pears, or oat cookies to eat three times a day with a balanced diet. After 12 weeks, the group eating fruits lost about 1.22 kg on average (8). However, make sure not to overdo it with fruits. Even though they contain lots of vitamins and minerals, they also contain sugar.

2. Pulses

Pulses (or dal ) are protein-rich and low in calories and fat. The lean protein present in pulses helps build lean muscle mass, speeds up metabolism, and improves overall body function (11). Simply boiled dal is healthier than fried or spiced-up dal. The data published in a peer-reviewed journal, Advances in Nutrition, also suggests that consuming pulses may promote satiety, which supports weight loss. The journal mentions a study conducted by Leathwood and Pollet that tested how different types of shepherd’s pie—one made with mashed potatoes and the other with mashed beans—affected blood sugar, hunger, and satisfaction. The study found that the bean-based pie caused a smaller spike in blood sugar, and the participants felt less hungry and satisfied after consuming it (11).

3. Fish

Fish are great sources of protein and omega-3 fatty acids (12). Proteins help build muscle, and omega-3 fatty acids reduce inflammation in the body and increase metabolic rate (13), (14). Also, the lower the inflammation, the lower the chances of gaining weight that is triggered by stress and inflammation.

4. Almonds

Almonds keep your stomach full for a long time due to their healthy fat and protein content. They are good sources of nutrients for vegetarians to burn fat. They are also rich in omega-3 fatty acids that increase energy and metabolism (15). It is best to consume almonds in the morning before your meals. A study published in the Nutrition Research and Practice Journal suggests that eating almonds before meals can help reduce body fat. The study involved 169 Korean adults between the ages of 20 and 39. They were divided into two groups; one ate almonds before meals, while the other had them between meals as a snack. The pre-meal almond group showed a bigger drop in body fat mass, percentage, and visceral fat compared to the other group (15).

5. Beans And Legumes

Beans and legumes are good sources of protein, fiber, vitamins, and minerals. Consuming them regularly can help suppress hunger pangs, thereby preventing overeating. They are also great sources of protein for vegans and vegetarians. Try to mix three different legumes to provide your body with different micronutrients (16), (17).

6. Spinach And Other Green Vegetables

Vegetables like spinach, kale, collard greens, radish greens, carrot, broccoli, and turnip are rich in vitamins, minerals, antioxidants, and dietary fiber (18), (19). These vegetables can help reduce belly fat by increasing satiety, reducing inflammation, and aiding digestion (20), (21).

7. Dairy Products

A Harvard nutrition expert, Walter Willett, suggests that full-fat dairy might be better for managing weight compared to low-fat options. This may be because they are loaded with nutrients and can keep you satiated for a long duration, thereby aiding weight loss (22). Slim or skimmed milk is devoid of these nutrients and does not keep your hunger pangs at bay as effectively as full-fat dairy products.

8. Oatmeal

Oats are rich in fiber and aid digestion. They contain insoluble fiber and carbohydrates that curb your hunger and give you energy for your workout (23). Eat oatmeal in the morning with some nut butter or nuts for added protein. When buying oatmeal, make sure that you choose one that is flavorless as flavored oats contain sugar and chemicals.

9. Peanut Butter

Peanut butter is a great option to sweeten your breakfast or smoothies. The nut butter is loaded with protein, vitamin E, iron, potassium, zinc,  antioxidants, dietary fiber, and polyphenolsⁱ  A class of naturally occurring organic compounds found in fruits and vegetables with disease-fighting properties. . Studies published in the Journal of Food Science and Technology found that peanuts and peanut butter make people feel fuller and more satisfied compared to carbohydrate-based snacks like rice cakes when eaten in the same amount (24). Consume a handful of soaked or boiled peanuts as a snack to curb hunger pangs. Do not go overboard and consume too many peanuts as they are calorie-dense.

10. Extra Virgin Olive Oil

Cooking with extra virgin olive oil is good for weight loss and general health because it helps lower LDL (bad) cholesterol and increases the levels of HDL (good) cholesterol (25). It is a weight loss-friendly and heart-friendly oil that you can use to cook or season your food.

11. Whole Grains

Whole grains, such as millet, quinoa, and brown rice, are good sources of protein, vitamins, minerals, and dietary fiber (26). A study by the University of Copenhagen, Denmark, explored how whole-grain pasta compares to refined-grain pasta in terms of its effects on hunger levels. The study found that people felt fuller and less hungry after having whole-grain pasta. It also did not increase breath hydrogen excretion, which means there were no digestive issues like bloating (27). Therefore, consuming them can keep your hunger pangs at bay, aid digestion, and prevent constipation (27), (28), (29). This, in turn, can help you shed belly fat easily.

12. Protein Powder

Protein powders are a great option if you cannot load up on whole foods that are rich in protein. You can take whey protein, vegan protein powder, or homemade protein powder to help improve muscle mass and increase your metabolism (30).

13. Chia Seeds

It has become a trend now to include chia seeds in smoothies, salads, and breakfast bowls. They are a great source of protein and healthy fats, and two tablespoons of chia seeds contain almost 10 grams of dietary fiber (31). Chia seeds are gluten-free, increase satiety, and have anti-inflammatory, anti-diabetic, antioxidant, and laxative properties (32).

14. Mushrooms

According to Kayleen St.John, R.D., Executive Director of Nutrition and Strategic Development of Euphebe, low levels of vitamin D are connected to abdominal obesity (33). Mushrooms are good sources of vitamin D (34). They are low in calories, high in protein and water content, and extremely delicious (35).  You can easily prepare mushroom soup or add them to salads and sandwiches to make a delicious lunch or dinner without worrying about calories.

15. Raspberries

Raspberries are loaded with dietary fiber and polyphenols like anthocyanins and ellagitannins (36). A study published in the World Journal of Gastroenterology analyzed relevant studies from databases like PubMed and MEDLINE. It found that people who consumed more fiber had better bowel movements per week compared to those who didn’t (37). So, dietary fiber helps add bulk to the stool and improves bowel movement. It also keeps you satiated for a long time (38). The antioxidants in them help scavenge the harmful free oxygen radicals, thereby reducing inflammation and inflammation-induced obesity (39), (40). Consume raspberries in breakfast bowls or smoothies.

16. Coconut Oil

A study published in the Evidence-Based Complementary and Alternative Medicine Journal found that virgin coconut oil increases good cholesterol (HDL cholesterol) levels. The study involved 35 healthy young adults between the ages of 18 and 25 in Thailand. They were randomly assigned to two groups: one group took 15 mL of the oil twice daily, and the other took a control solution called carboxymethylcellulose. After 8 weeks, those who took virgin coconut oil showed a significant increase in HDL cholesterol by 5.72 mg/dL (41). Use edible-grade coconut oil for cooking. You can also have bullet coffee as your morning drink to keep you charged the entire day.

Note: Talk to your physician before consuming coconut oil regularly.

17. Soup

According to Julieanna Hever, author of The Vegiterranean Diet, having soup before meals helps reduce the number of calories you consume. This, in turn, can help prevent fat accumulation in the belly region (42). You need to consume vegetables, chicken, or mushroom clear soup. Ideally, make soups at home to reap the maximum benefits.

18. Eggs

A study published in the International Journal of Obesity compared weight loss after an egg breakfast to that after a bagel breakfast containing similar calories. Participants who consumed two eggs for breakfast lost 65% more weight, and their waist circumference reduced by a whopping 34% (43). This is because eggs are a great source of protein and both water- and fat-soluble vitamins that help keep the hunger pangs at bay and build lean muscle.

19. Spicy Chili Peppers

Chili peppers like cayenne, green chili, and red chili are loaded with vitamin C and capsaicinⁱ  An active component in chili peppers responsible for their pungent flavor and burning sensation. that help increase the metabolic rate and insulin sensitivity and help burn fat (44). Add cayenne pepper or red chili flakes to your salads, and green chilis to fritters or omelet. They not only enhance the taste but can also help you lose weight.

20. Broccoli

From reducing obesity to reducing the risk of breast cancer, broccoli offers a wide range of benefits (45), (46). A study published in the Clinical Nutrition Journal assessed the anti-inflammatory effects of broccoli sprouts. It included 40 healthy overweight adults who consumed 30 grams of broccoli sprouts daily for 10 weeks, followed by a 10-week period where they returned to their normal diet without broccoli sprouts. The results indicated a decrease in inflammation, a common issue in obesity (45). Experts also believe that consuming broccoli may improve insulin resistance in people with type 2 diabetes (47). The phytonutrientsⁱ  Natural chemical compounds produced by plants with anti-cancer, cardioprotective, and disease-preventing properties. present in broccoli have the potential to flush out toxins, reduce inflammation, reduce the risk of cancer, and boost overall health (48). Consume blanched or grilled broccoli with salads and soups to reduce weight.

21. Nuts

Nuts like walnuts, macadamia nuts, pine nuts, and pistachios are good for weight loss. They are loaded with healthy fats and protein that increase your satiety levels, improve the taste of food, and prevent you from snacking on other trans fat-loaded junk food. Regular consumption of nuts helps prevent obesity and the risk of type 2 diabetes (49).

22. Farro

Farro or emmer is a wheat product that is dried and sold. It can be consumed after cooking in water and adding to soups and salads. It is high in dietary fiber, iron, and calcium, and low in sodium (50). Dietary fiber keeps you satiated for a long duration and cleanses the colon by improving bowel movement and preventing constipation(5). Consume farro for breakfast, lunch, or dinner, and you will notice the difference in your hunger cycle immediately.

23. Yogurt

Yogurt is loaded with good gut bacteria that aid digestion and take care of your gut health (51). In a study published in the British Journal of Nutrition, scientists found that women who consumed probiotics lost twice as much weight compared to those who did not (52). Yogurt can be a part of your belly fat diet plan. You can have it plain or make smoothies and salad dressings with it.

24. Sauerkraut

Sauerkraut is a fermented food. Kimchi (pickled vegetables) is a good source of probiotics or good gut bacteria that help reduce bloating and improve digestion. According to Frank Lipman, M.D., founder of Eleven Eleven Wellness Center in New York City, including sauerkraut in your diet can help protect your gut from being overtaken by pathogenic bacteria that cause health problems (53). Hence, have some lip-smacking kimchi or sauerkraut to lose weight.

25. Spirulina

Spirulina is a low-calorie, protein-rich, anti-inflammatory, immuno-stimulating, blood lipid-lowering, and blood pressure-lowering single-cell protein. A study published in the European Review for Medical and Pharmacological Sciences Journal concluded that its regular consumption for three months may reduce your body weight and blood pressure. The study was conducted on 40 participants who took either 2.0 grams of spirulina or a placebo daily for three months. The spirulina group showed a significant reduction in weight, BMI, and blood pressure (54). Include it in your diet after consulting your doctor. You can add it to salads, smoothies, and juices.

26. Low-Sugar Granola Bar

Low-sugar granola bars are a smart snack choice for those aiming to lose weight. These bars provide energy throughout the day without causing immediate blood sugar spikes. Many of them also contain fiber and protein-rich ingredients like oats, puffed rice, soya protein, and nuts that may help control hunger pangs and support healthy weight loss (55), (56).
Consuming them as part of your diet may aid in burning belly fat while providing essential nutrients and keeping you satisfied between meals. Choose low-sugar, fiber-rich, and whole-grain granola bars for the best results on your weight loss journey.

Note: While these foods are great for supporting fat loss, it is important to remember that no single food burns fat by itself. Instead, they work by boosting your metabolism, keeping you feeling full for longer, or reducing inflammation. All of these combined benefits make it easier to lose weight and maintain a healthy body. So, instead of eating specific foods, you should follow a balanced approach that supports your metabolism and promotes appetite control and overall well-being.

These are the 26 belly fat-burning foods you may include in your diet. Scroll down to find out how you can add them to your diet.

Tips To Incorporate Fat-Burning Foods Into Your Diet

Here are some tips to incorporate the above-mentioned fat-burning foods into your diet:

• Add fruits to smoothies and salads, or enjoy them as snacks.
• Add pulses and beans to soups, salads, stews, or wraps.
• Try grilled or baked fish or add it to salads and grain bowls.
• Snack on almonds or add them to salads, oatmeal, or smoothies for a crunchy texture.
• Add spinach and other greens to smoothies and salads, or just blanch them and enjoy them as a side dish. You can also add them to soups and wraps.
• Add dairy products like Greek yogurt to smoothies or enjoy as a snack.
• Make a bowl of oatmeal with chia seeds, almond butter, or berries for a filling breakfast. You may also add oats to smoothies.
  Spread peanut butter on whole-grain toast or add it to smoothies or oatmeal for a satisfying snack.
• Use olive oil as a salad dressing or drizzle over vegetables or lean proteins.
• Include whole grains like quinoa in salads or grain bowls.
• Add protein powder to smoothies, oatmeal, or baked goods.
• Mix chia seeds into yogurt, smoothies, or oatmeal.
• Add mushrooms to stir-fries, omelets, or grain bowls.
• Use coconut oil in cooking, stir-fries, or roasting vegetables.
• Make vegetable-based clear soups or blend them for a creamy texture.
• Boil, scramble, or poach eggs for a protein-packed meal.
• Add chili peppers to stir-fries, salads, or sauces.
• Steam or roast broccoli as a side dish, or toss its florets into a stir-fry or salad.
• Snack on mixed nuts or add them to smoothies, salads, or baked goods.
• Use Farro as a base for grain bowls or toss it into salads for added texture and nutrition.
• Add sauerkraut to sandwiches, wraps, or salads.
• Add spirulina to smoothies or mix it into water for a nutrient-dense boost.
• While you can always customize your food combinations; however, the section below has some suggestions on how to combine several fat-burning foods for maximum results. Check it out.

How To Combine Fat-Burning Foods For Maximum Effectiveness

When combining fat-burning foods for maximum effectiveness, always focus on creating balanced meals that incorporate a variety of nutrients. For instance, for a nutritious breakfast, you can have a bowl of oatmeal with chia seeds, almonds, a dollop of peanut butter, and raspberries. You may pair it with a scrambled or boiled egg for added protein. Similarly, you can prepare a healthy meal to lose belly fat by combining spinach or mixed greens with grilled chicken or any other protein of your choice. Add a drizzle of extra virgin olive oil for healthy fats. This is a perfect lunch or dinner option.

This is everything you need to know about foods to burn belly fat and how to consume them. But have you ever wondered why fat accumulates in your belly? Here’s why.

[ Read: Top 15 Drinks That Help You Lose Weight]

Vix, a blogger, elucidated how the consumption of unhealthy food contributed to weight gain, while incorporating healthier food choices helped reduce her excess weight and gave her an ideal waistline. She writes, “ Since I started eating more healthily my BMI has gone from 22.26 to 20.56, my waist is back to the size it was in my 30s, I’ve lost a stone in weight (and maintained it for four months) and a lot of the clothes I’d unwillingly sacrificed to the Kinky Melon rails are now back in my wardrobe and that’s all from making a few small changes (i).”

Did You Know?

Your belly comprises two types of fat: subcutaneous fat (underneath the skin) and visceral fat (surrounds your vital organs).

Why Does Fat Accumulate Around Your Belly?

According to a study that featured in the journal Frontiers, the US population is roughly 35.48% obese overall and 53.13% abdominally obese. The age-adjusted prevalence of abdominal obesity grew from 39.07% to 49.73% in men and from 57.58% to 67.33% in women between the years 2001 and 2018. Here are some of the reasons behind the fat accumulation around your belly.

• Hormonal Changes

Hormones play a major role in determining fat distribution in the body. Hormonal imbalance can lead to increased hunger, slow metabolism, and increased stress levels, leading to belly fat accumulation (57).

• Genes

If obesity runs in your genes, you may be more prone to accumulating fat in your belly region (58).

• Stress

Stress can increase your risk of accumulating belly fat through increased cortisolⁱ  A primary hormone that regulates the body’s stress response and affects every organ and tissue. levels or increasing your food consumption (59).

• Lack Of Sleep

Sleep deprivation increases the production of stress hormones in the body, which can lead to overall weight gain (60).

• Sugary Foods And Beverages

Sugary foods

and beverages are devils in disguise. They contain high amounts of additives, preservatives, and artificial colors, which are major contributors to belly fat (61).

• Alcohol

Alcohol is broken down into sugar in the body, and the excess sugar gets converted to fat. Excess sugar from alcohol can also lead to inflammation and inflammation-induced abdominal obesity (62).

• Trans Fats

Trans fats are unhealthy fats found in processed and fried foods. They tend to accumulate fat in the belly region and slow down fat metabolism (63).

• Inactivity

Being inactive can also lead to the accumulation of belly fat (64). A sedentary lifestyle is a primary reason for the increase in the incidence of obesity worldwide. Desk jobs, sitcoms, and lethargy are pushing people more and more toward obesity and obesity-related diseases.

• Low-Protein Diets

Being on a low-protein diet can also be harmful when it comes to losing belly fat. Lack of protein in your diet can lead to high stress and inflammation, increased toxicity, and slow metabolism (65).

• Menopause

Women who are going through menopause experience hormonal changes. High levels of cortisol (or the stress hormone) can be responsible for women gaining belly fat during this period (66).

• Low-Fiber Diets

Low-fiber diets can lead to weight gain, especially in the belly region (67). Low-fiber foods include white rice, flour, and peeled fruits. Dietary fiber helps increase satiety and aids stool movement in the colon, preventing the accumulation of belly fat (5).

But do not let these reasons deter you from shedding this dangerous type of fat. If you want some other tips on how to lose belly fat, scroll down to the next section to know more.

Quick Tip

Do not opt for fad diets in desperation. Eat healthy, balanced meals, exercise regularly, and destress to lose weight.

Other Things To Do To Lose Belly Fat

Only consuming foods to burn belly fat isn’t enough unless your diet is complemented by healthy lifestyle choices. Here are a few things you may try to follow:

• Avoid packaged fruit juices, soda, and energy drinks.
• Include protein for every meal and snack.
• Opt for a low-carb diet
• Consume foods rich in fiber, especially viscous fiber.
• Exercise is very effective in reducing belly fat. Hence, you should regularly incorporate flat abs exercises into your workout routine. However, it is important to understand that spot reduction is not possible (68). This means you cannot target fat loss in specific areas of the body. Fat loss requires a combination of cardiovascular exercises, strength training, and a healthy diet. So, in addition to ab exercises, activities such as walking, running, cycling, or swimming may help increase your calorie burn and accelerate fat loss.
• Use smaller plates to practice portion control and avoid overeating.
• Practice mindful eating by chewing slowly, savoring each bite, and listening to your hunger cues.
• Plan and prep your meals ahead of time. This reduces the temptation to grab unhealthy options and ensures you are consuming a proper, balanced meal.
• Pre-portion healthy snacks into containers so you do not mindlessly overeat them.
• Keep track of your meals, track your progress in a journal, and note how you feel.
• Sometimes, thirst is mistaken for hunger. To avoid this, drink water or herbal teas throughout the day.
• When a craving strikes, take a moment to assess whether you are truly hungry or if it is a response to stress or emotions.
• If you are craving something sweet, eat a piece of fruit, such as an apple, or a small piece of dark chocolate instead of sugary treats.

Infographic: Top Foods To Have To Lose Weight Naturally

Shedding those stubborn pounds is now within your reach. A good workout program and the right mix of healthy, nourishing foods are all you need to achieve your fitness goals. These comprise a range of fruits, veggies, and nuts you may find in your kitchen. Check out the infographic below to learn more about the foods you need to include in your diet to aid your weight loss efforts.

Illustration: StyleCraze Design Team

Frequently Asked Questions

What drinks help reduce belly fat?

Drinks like green tea and lemon water may aid weight loss with healthy lifestyle changes (74) (73). However, it is important to note that they may not help reduce just your belly fat, as spot reduction is not possible.

Can I lose belly fat without exercise?

Yes, it is possible to lose belly fat without exercise. However, for it, you need to stay in a calorie deficit. This means that you need to burn more calories than you consume. You can reduce your daily calorie intake by opting for a healthy diet free of refined sugar and processed foods.

How quickly can I expect results from these foods?

The foods mentioned in the article are not a quick fix for achieving a slim waist. You need to be consistent with them and practice a healthy lifestyle to achieve results. If you manage to do so, you may begin to see results in 4-8 weeks.

What can I drink at night to lose belly fat?

Drinks like aloe vera juice or green tea are safe to consume during bedtime. Aloe vera juice contains antioxidant properties while green tea is a rich source of flavonoids which may help reduce belly fat (69), (70),(71), (72).

Does hot water with lemon reduce belly fat?

Yes, lemon is a rich source of antioxidants that aid in improving metabolism. This may suppress body fat accumulation and prevent obesity (73).

How can I use cinnamon to lose belly fat?

You can consume cinnamon in the form of tea. Boil a stick of it and add 1 teaspoon of honey and a few drops of lemon juice (optional) to enhance its effect.

Illustration: Belly Fat Burning Foods To Eat For A Slim Waist

Image: Stable Diffusion/StyleCraze Design Team

Discover 8 ingredients that can help you lose that stubborn belly fat. Check out this video for more tips to begin your path to a healthy you.

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Reviewer Author Editor Fact Checker

Kate TurnerMA, RD, CSSD, CPT

 

Kate is a registered dietitian and personal trainer and has over 7 years of experience in the field of nutrition as a wellness director, private nutrition consultant, educator, and public speaker. She is passionate about improving people’s health by increasing their knowledge about nutrition and exercise.

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Charushila BiswasHealth & Wellness Writer

 

Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information

Arshiya SyedaCo-Editor-in-Chief

Arshiya Syeda is the Co-Editor-in-Chief of StyleCraze with 8 years of experience. Prior to that, she was a content writer who combined her writing and research skills to write over 200 high-performing articles on hairstyles, hair care, and skin care.

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Himanshi MahajanHealth & Wellness Writer

Himanshi Mahajan is a Certified Health & Nutrition Life Coach. She has a bachelor’s degree in Life Sciences from Guru Nanak Dev University and two years of experience in writing SEO-based and research-backed content across health and lifestyle genres.

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