27 scientifically proven super-foods that burn belly fat.
Belly fat—particularly visceral fat is the most harmful fat in your body. Excess abdominal fat is linked to heart disease, type 2 diabetes, and obesity.
So excess belly fat is not just a problem for your waistline, but your health as well.
Getting rid of belly fat will not just make your clothes fit better, but it’ll save your life.
To help you lose belly fat and get the rock-hard stomach of your dream, we created a list of the best fat-burning foods. Add them in your overall belly fat loss plan in abundance.
These superstar performer foods have the power to accelerate your belly fat burn. To maximize your results, pair them with your belly fat exercises.
Here are the 27 key superfoods that nutritionists say we should all be eating to get our waistlines down.
The avocado is an excellent source of healthy fat. In fact, 71% of the fruit is monounsaturated fat, which guards against heart disease. One avocado also contains 30% of your daily fiber intake.
Fiber is an essential nutrient for gut health.
One avocado contains 13 g of fiber. Of which, one third is soluble fiber, the type of fiber that attracts water and slows digestion.
According to a recent study, daily avocado consumption can lead to reduced waist size and lower body mass index (1).
Avocados is one of the few fruits you can eat on a low-carb diet like keto.
Greek yogurt in particular is a rich source of protein and calcium. According to a 2015 study, obese study participants who were given 3 servings of fat-free yogurt per day lost 22% more weight and 61% more body-fat than those who merely reduced caloric intake (2).
The yogurt eaters also lost 81% more belly fat than the control group!
Yogurt with berries and granola can be a great healthy snack option. Protein-rich foods like Greek yogurt can help you feel full longer and satisfied.
3. Green Tea
Green tea is packed with health-giving antioxidants and phytochemicals. It also contains caffeine, which is a key fat burning stimulant.
In addition, it contains epigallocatechin gallate (EGCG), a type of catechin found in tea. It’s a natural compound known to help aid weight loss, reduce inflammation, and speed up metabolism.
Moreover, EGCG inhibits a hormone that breaks down the hormone norepinephrine. This hormone promotes fat breakdown (3).
Refined grains are bad news for your waistline. However, their wholegrain counterparts can boost your waistline reduction efforts. One study found that high-fiber wholegrain foods were associated with reduced abdominal fat (4).
They contain minerals that counter bloating and stimulate digestion. Focus on such whole grains as quinoa, amaranth, and barley.
Coffee is the world’s most popular stimulant. It produces a metabolism-boosting effect which helps burn calories.
It also helps to break down fats from fatty tissue to be used as energy. According to one study, caffeine was shown to increase fat burn by 29% in those with lean bodies. In those obese, it showed a 10% increase (5).
Berries are a keto diet favorite. That’s because they are rich in fiber and very low in carbohydrates. One cup of blackberries contains 24% of the daily recommended dose of Vitamin C and 14% of the suggested fiber intake for an adult.
The study indicates that eating a cup of blueberries per week will speed up metabolism and lower blood pressure (6).
To top it off, blueberries are also shown to be one of the best foods to eat to lose belly fat. Research indicates that they help lose abdominal fat, a type of dangerous fat in your body (7).
The belly fat has been liked not only to obesity and diabetes, but also heart diseases and even cancer.
Low-fat milk is great news for your waistline due to its high level of calcium. According to a 2014 study, high calcium-containing foods directly boost weight loss reduction. The more calcium there is in a fat cell, the more readily the cell will metabolize fat (8).
8. Dark Chocolate
It may sound too good to be true but eating chocolate can actually help you lose belly fat. Research out of the University of Copenhagen shows that dark chocolate reduces the urge for sweet, salty, and fatty foods (9).
In another study, people who ate a candy bar’s worth of dark chocolate for 15 days straight decreased their insulin resistance potential by 50%. This is due to the flavonoids and healthy fats that dark chocolate contains (10).
Salmon is an ideal source of lean protein, which is extremely filling. It is also rich in omega-3 fatty acids, vitamin D and vitamin B6.
The combination helps to break down fat stores to be released as energy.
Tuna is on par with salmon as a great source of protein and omega-3 fatty acids. They will fill you up while keeping your carb cravings at bay.
11. Peanut Butter
Peanut butter makes a great snack option. A single serving provides you with 8 grams of protein and 4 grams of fiber, both of which assist with fat loss. It is also a rich source of l-arginine, which helps to counter fluid retention.
Nuts are a great source of healthy fats, making them a smart snack choice. They are very filling and beneficial for your heart health. Their low carb count makes them a keto favorite. Make almonds, peanuts, walnuts, and pistachios your nuts of choice.
Broccoli is an extremely nutritious, fiber-rich vegetable that is also very low in calories. That makes it a smart choice if you’re trying to curb belly fat. It also contains high levels of vitamin C and folate to help ward off heart attack and stroke.
Seeds provide a nutrient-dense snacking option that will fill you up as it adds important minerals and phytochemicals to your body. They will boost your immunity while also delivering plant-based protein and fiber to keep you satiated.
Bananas are one of my favorite super fruit to snack. They’re full of good-for-you nutrients like potassium and dietary fiber.
This superfruit packs 422 milligrams of potassium. It’s a mineral that serves as a diuretic to help reduce sodium, which often causes belly bloat.
Bananas are also rich in fiber, a nutrient that can help curb appetite, reduce bloat, and lose weight.
They are not only filling and can keep you full for longer, but also manage cravings and your calorie intake.
The grapefruit is an extremely nutrient-dense, low-calorie fruit. Recent studies have shown that eating half a grapefruit each day will significantly improve weight loss. It appears that the key weight loss compound is an enzyme called AMP-activated protein kinase (AMPK).
When it is activated, this enzyme activates energy production, which in turn increases the metabolism (11).
Ginger contains a couple of powerful belly-fat fighting compounds called gingerols and shogaols.
They stimulate a number of biological processes that stimulate the conversion of stored body-fat to energy. A study also showed that ginger will be able to curb hunger cravings (12).
Peas are one of the most nutrient-dense foods you will ever come across. A single cup delivers 8 grams of protein, along with antioxidants and phytochemicals, all at a very-low-calorie cost.
Peas are also rich in Vitamin C, magnesium, potassium and iron, making them a genuine nutritional powerhouse.
19. Black Beans
Black beans are very low in carbohydrates while being full of fiber and protein. A cup will provide 15 grams of protein, without any of the saturated fat that comes with red meats. Black beans are also low in fat, cholesterol-free and calorie-light.
Tomatoes are filled with antioxidants and phytochemicals while also being high in water content. But the thing that catapults the tomato to superfood status is a compound called lycopene.
This substance is the best yet discovered to stop the action of free radicals. Lycopene has the potential to combat prostate, breast, pancreatic, and intestinal cancers.
Chickpeas are extremely rich in fiber and protein, as well as being high in antioxidants and minerals. That makes them a great addition to your plate to fill you up and promote fat loss and prevent bloating.
If you’re looking for a great anytime snack, look no further than pumpkin puree. It’s got virtually no carbs while being full of fiber and potassium. Use it as your defense against all of those belly fat increasing sugary carb temptations.
Eggs are among the most digestible forms of complete protein available. They also contain healthy fats with virtually no carbs. Eggs also have good amounts of calcium, zinc, and vitamins D, E, K, and B6. They are among your best options for breakfast.
High protein breakfasts have been linked to enhanced weight loss (13).
24. Sweet Potato
The sweet potato is loaded with fiber, which will help to fill you up and reduce hunger hormone levels. They will also control blood sugar levels and help flush weight inducing toxins from your body.
Sweet potatoes are low in calories and have a high water content, both of which contribute to belly fat loss.
Asparagus is filled with prebiotics which positively affects your gut biome. This will increase your levels of healthy bacteria, boosting digestion and helping to eliminate bloating. Asparagus spears are also an excellent source of the B vitamin, folate, which is essential for the synthesis of key mood-influencing neurotransmitters including dopamine, serotonin, and norepinephrine…
26. Olive Oil
Selecting extra virgin olive oil to cook your food in. It’s high in monounsaturated fat, which helps to speed fat loss by helping to release fat for conversion to energy. Monounsaturated fats may also help in cancer prevention (14).
Oats are high in fiber and protein but contain no sugar whatsoever. They’re also low in calories and fat. As well as promoting the loss of belly fat, oats will also aid digestion and lower the risk of heart disease.
You now have an exhaustive list of fat-burning superfoods to build your menu around. If you only manage to stock up on half of these foods, you will transform the way you eat. In the process, you’ll be able to consistently lose belly fat, reduce bloating and feel great.
- Dreher, Mark L, and Adrienne J Davenport. “Hass Avocado Composition and Potential Health Effects.” Critical Reviews in Food Science and Nutrition, Taylor & Francis, 2013, www.ncbi.nlm.nih.gov/pubmed/23638933.
- “Yogurt May Help Burn Fat, Promote Weight Loss.” WebMD, WebMD, 17 Mar. 2005, www.webmd.com/food-recipes/news/20050317/yogurt-may-help-burn-fat-promote-weight-loss#1.
- Westerterp-Plantenga, M.S. “Green Tea Catechins, Caffeine and Body-Weight Regulation.” Physiology & Behavior, Elsevier, 13 Feb. 2010, www.sciencedirect.com/science/article/abs/pii/S0031938410000703.
- McKeown, Nicola M, et al. “Whole- and Refined-Grain Intakes Are Differentially Associated with Abdominal Visceral and Subcutaneous Adiposity in Healthy Adults: the Framingham Heart Study.” The American Journal of Clinical Nutrition, American Society for Nutrition, Nov. 2010, www.ncbi.nlm.nih.gov/pubmed/20881074.
- Bracco, D, et al. “Effects of Caffeine on Energy Metabolism, Heart Rate, and Methylxanthine Metabolism in Lean and Obese Women.” The American Journal of Physiology, U.S. National Library of Medicine, Oct. 1995, www.ncbi.nlm.nih.gov/pubmed/7485480.
- Basu, Arpita, et al. “Blueberries Decrease Cardiovascular Risk Factors in Obese Men and Women with Metabolic Syndrome.” The Journal of Nutrition, American Society for Nutrition, Sept. 2010, www.ncbi.nlm.nih.gov/pubmed/20660279.
- “Blueberries May Help Reduce Belly Fat, Diabetes Risk.” ScienceDaily, ScienceDaily, 20 Apr. 2009, www.sciencedaily.com/releases/2009/04/090419170112.htm.
- Nazario, Brunilda. “Calcium: Drink Yourself Skinny.” WebMD, WebMD, www.webmd.com/diet/obesity/features/calcium-weight-loss#1.
- Sørensen, L B, and A Astrup. “Eating Dark and Milk Chocolate: a Randomized Crossover Study of Effects on Appetite and Energy Intake.” Nutrition & Diabetes, Nature Publishing Group, 5 Dec. 2011, www.ncbi.nlm.nih.gov/pmc/articles/PMC3302125/.
- Fetters, Aleisha. “Can Eating Chocolate Help You Lose Weight?” Women’s Health, Women’s Health, 11 June 2019, www.womenshealthmag.com/weight-loss/a19946015/chocolate-weight-loss/.
- Fujioka, Ken, et al. “The Effects of Grapefruit on Weight and Insulin Resistance: Relationship to the Metabolic Syndrome.” Journal of Medicinal Food, U.S. National Library of Medicine, 2006, www.ncbi.nlm.nih.gov/pubmed/16579728.
- Mansour, Muhammad S, et al. “Ginger Consumption Enhances the Thermic Effect of Food and Promotes Feelings of Satiety without Affecting Metabolic and Hormonal Parameters in Overweight Men: a Pilot Study.” Metabolism: Clinical and Experimental, U.S. National Library of Medicine, Oct. 2012, www.ncbi.nlm.nih.gov/pmc/articles/PMC3408800/.
- Leidy, Heather J, et al. “Beneficial Effects of a Higher-Protein Breakfast on the Appetitive, Hormonal, and Neural Signals Controlling Energy Intake Regulation in Overweight/Obese, ‘Breakfast-Skipping,” Late-Adolescent Girls.” The American Journal of Clinical Nutrition, American Society for Nutrition, Apr. 2013, www.ncbi.nlm.nih.gov/pmc/articles/PMC3718776/.
- (“WebMD Weight Loss Clinic: All About Olive Oil.” WebMD, WebMD, www.webmd.com/food-recipes/features/all-about-olive-oil#1.