What To Eat To Lose Belly Fat Fast
Are you looking for 32 foods that burn belly fat fast? So was I! Losing belly fat can be extremely frustrating.
Often, when you’re losing weight, it seems like the fat in your belly is the last to go. So when I heard there were actual foods that can help burn stomach fat, I was super excited to try them.
But I know what you’re thinking…
Can foods really help you to lose belly fat? Well, according to the research, the answer is YES!
But I also say yes, due to my own personal experience. When I was on my weight loss journey, I noticed when I ate more of these foods in conjunction with my already healthy diet and exercise regimen, I saw better results.
So, if you, too, are tired of annoying belly fat, try out the foods on this list as part of a healthy diet.
Also, focusing on eating the right foods is just a part of the equation. You also need to ensure you are eating the right amount of food.
So, how much should you be eating?
If you are not sure how much food to eat to see results, check out this post to help you determine your daily calorie requirements for weight loss.
But without further ado, let’s get to this list of 32 foods that burn belly fat fast so you can finally get rid of the fat in your tummy for GOOD!
And be sure to read to the end for a sample meal plan.
How Losing Belly Fat Can Change Your Life
Before we get to the 32 foods that burn belly fat fast, let’s briefly discuss why getting rid of the fat in your stomach is not just about vanity; it’s also about health.
Have you ever heard the term visceral fat?
Visceral fat is the fat that lies deep inside your abdomen. It surrounds the organs in your stomach, including the liver and intestines. It’s the fat you can’t see and is often called dangerous fat.
Excess fat may negatively affect your self-image, but when fat surrounds your organs, it’s a whole different ball game because that’s when it can be damaging to your health.
Too much visceral fat increases the risk for many conditions, including:
- High cholesterol
- Heart disease
- Chronic inflammation
- Certain cancers
So, what does this have to do with belly fat? Well, one of the leading indicators that you have too much visceral fat is the size of your belly. People who have too much visceral fat tend to have a larger midsection.
Eating a healthy diet, including some of these foods, and exercising can change your life by improving your health.
So, without further ado, let’s get to this list of foods to get rid of your stomach fat for good!
32 Foods That Burn Belly Fat Fast
Protein rich foods are super important for weight loss and fat burning. Let’s look at some of the best protein sources to help reduce fat in the stomach.
Protein sources that burn stomach fat
1. Whey Protein
Whey protein is an amazing food to help get rid of stomach fat. But what makes whey protein so great?
Of all the macronutrients, protein burns the most calories. So eating more of it can be quite beneficial. Also, protein is filling and satisfying, two components that help you stick with any diet plan.
But why whey protein?
Some studies show whey protein can help increase metabolic rate and fat burning, especially compared to other protein sources. It can also help suppress your appetite.
Whey protein is also an easy and convenient way to get in more protein because it’s super easy to add to a shake or a smoothie.
And when you combine it with some leafy greens and healthy fats, you are left with a super-balanced meal that fills you up and burns fat.
Whey protein also helps build muscle, which leads to more fat-burning.
2. Salmon and other fatty fish
Salmon is a great food to burn belly fat. It’s high in protein and omega-3s. As previously discussed, protein is a game-changer in weight loss as it can increase your metabolic rate.
But what makes salmon extra special is that it is also high in omega-3s. A review of 21 studies on overweight and obese adults showed that supplementing with omega-3s can significantly reduce fat in the belly.
Omega 3s also help reduce inflammation; chronic inflammation can lead to certain health conditions and weight gain. Other fatty fish include mackerel, sardines, and tuna.
Eggs are super versatile and had to be on this list of 32 foods that burn belly fat fast. They are extremely weight loss friendly as one egg contains just 78 calories.
Eggs also provide a great source of protein; one egg provides 6 grams. People who consume more protein burn more fat throughout the day due to a process called the thermic effect of food.
The thermic effect of food measures the number of calories required to digest the foods we eat. Of all the 3 macronutrients, protein requires the most calories to digest.
Eggs are also loaded with essential vitamins, minerals, and healthy fats; one particular mineral is selenium.
Selenium is an essential nutrient that works as an antioxidant and helps protect your cells against damage. It also supports healthy thyroid function and plays a vital role in producing the hormones that control the speed of your metabolism.
A study set out to determine if there was a correlation between body fat percentages and levels of selenium found that participants with low levels had higher body fat percentages, including belly fat.
4. Lean meats and poultry
As previously mentioned, protein is highly beneficial for fat loss. But it’s important to find good sources of protein.
When choosing meats and poultry, aim for lean poultry like chicken breast, meats like sirloin tenderloin, and 90% lean ground turkey and beef.
5. Greek yogurt
Greek yogurt is an excellent protein source; not only does it contain almost double the protein of regular yogurt, but it also contains less sugar.
But it doesn’t end there; Greek yogurt is also high in calcium and magnesium.
Several studies have shown that calcium can help with weight loss and belly fat by boosting metabolism and fat burning.
Magnesium has been shown to help lower cortisol levels, which is important when trying to get rid of belly fat, as high cortisol levels can make weight loss difficult. For more information on hormones that affect weight loss, check out this post, 7 Hormones that affect weight loss.
Greek yogurt can also improve gut health because it contains probiotics–good gut bacteria.
6. Cottage cheese
Cottage cheese is an excellent food to have in rotation on your journey to a flatter stomach. One cup contains about 163 calories and 28 grams of protein.
YES, you heard that right, 28 grams of protein! It’s great because it’s super versatile and can work in many recipes, but the amount of protein you get per cup makes this food so special.
Legumes that burn belly fat
Lentils are a must-have food to include in your grocery list of foods that burn belly fat fast. Not only do they make this top 32 list, but I would actually have them in my top 5 flat belly foods list because they are that good.
Lentils are high in protein and fiber, full of vitamins and minerals, and fit well with many weight loss plans. One cup of cooked lentils boasts a whopping 18 grams of protein, 15.6 grams of fiber, and just 230 calories.
As you can see, this is a perfect food for a plant-based protein source and if you are trying to SERIOUSLY up your fiber intake. Research has shown people who eat high-fiber diets tend to be more successful with weight loss.
8. Green peas
Green peas had to be on this list of 32 foods that burn belly fat fast! They are actually one of the top 10 highest-protein vegetables.
Technically, green peas are not vegetables; they are classified as legumes, but most of us eat them like veggies.
When it comes to fat loss, we already discussed that protein reigns supreme, so this is one of the reasons green peas are so great.
But green peas also provide a great source of fiber; 1 cup of green peas contains 7 grams of fiber, 8 grams of protein, and just 118 calories.
And, of course, green peas also provide good sources of vitamins and minerals like C, K, folate, iron, thiamine, and magnesium.
This impressive nutritional profile is why green peas made the list of 32 foods to lose stomach fat fast.
Beans like navy, kidney, lima, black, garbanzo, white, or pinto beans are weight-loss-friendly foods that can help reduce belly fat because they are high in fiber and provide a good protein source.
Take chickpeas (garbanzo beans); they provide a solid plant-based protein source. They are also high in fiber, which is great for gut health and helps maintain stable blood sugar levels.
One cup of cooked chickpeas boasts 14.5 grams of protein, 12.5 grams of fiber, and 269 calories.
Chickpeas also contain nutrients, including manganese, folate, copper, iron, zinc, magnesium, and selenium.
Black beans are also great! One serving (½ cup) of cooked black beans boasts 8 grams of protein, 7 grams of fiber, and just 114 calories.
They are rich in antioxidants like catechin, quercetin, and kaempferol, which can help protect against certain diseases and conditions. Beans provide a good source of vitamins and minerals like folate, magnesium, iron, vitamins A and C, potassium, and calcium.
Vegetables to lose belly fat
Regarding veggies that burn tummy fat, the veggies listed below had to be on this list of 32 foods that burn belly fat fast.
10. Broccoli and other cruciferous vegetables
Broccoli is a deep-colored vegetable classified as a cruciferous vegetable. Cruciferous veggies are derived from the plant Brassicaceae.
They are incredibly high in fiber and have anti-cancer properties. Other cruciferous veggies include cauliflower, cabbage, kale, arugula, and collards.
But how does broccoli help with visceral fat? Some studies have shown that people who consume lots of deep-colored veggies like broccoli have less visceral fat.
Also, broccoli has one distinct feature many other deep-colored veggies don’t have: its calcium content. Calcium has been shown to increase fat loss in the belly.
It’s also full of antioxidants and contains other nutrients like vitamin C and chromium that can also help with belly fat.
Broccoli is also high in fiber, and people who follow high-fiber diets tend to be more successful at losing weight.
Spinach is full of essential nutrients like vitamins A, C, and K. Vitamin K supplementation has been shown to assist in reducing belly fat.
It’s also high in minerals like potassium, iron, and magnesium. Spinach is also high in fiber, which can improve gut health.
Researchers have found that the makeup of your gut bacteria could make or break your weight loss efforts. They have actually found that thinner people tend to have good gut bacteria.
Good gut health can also help reduce inflammation; chronic inflammation can lead to many diseases, including obesity.
The bottom line is that poor gut health can make losing weight and belly fat difficult.
Mushrooms are incredibly nutrient-dense. They are low in calories but full of nutrients. One cup of white mushrooms contains just 21 calories, 1 gram of fiber, and 3 grams of protein.
The fact that you get 3 grams of protein for just 21 calories is actually quite impressive! But it doesn’t end there; mushrooms are loaded with vitamins, minerals, and disease-fighting antioxidants.
Some of the nutrients include:
- Vitamin C
- Vitamin D
Mushrooms also contain prebiotics called polysaccharides that support gut health.
Various studies have shown that regular consumption of mushrooms can significantly reduce hypertension, inflammation, and obesity when combined with healthy eating and exercise.
13. Bell peppers
Though commonly eaten as a vegetable, bell peppers are actually classified as a fruit. I love bell peppers because they are incredibly versatile and can be added to various dishes.
They are perfect for any weight loss plan because they are low in calories and full of nutrients. Bell peppers contain just 23.9 calories per cup, 1.93 grams of fiber, and 0.9 grams of protein.
They provide antioxidants that can help protect against some diseases and conditions like cardiovascular disease (especially the red ones).
They are also rich in vitamins and minerals like vitamin C, vitamin A, Vitamin B6, folate, potassium, and iron.
Foods to lose fat in the tummy – Grains
Oats are high in fiber and loaded with essential nutrients. A serving of dried oats (1⁄2 of a cup ) boasts 150 calories, 5 grams of protein, and 4 grams of fiber.
They are exceptionally high in manganese, copper, thiamin, magnesium, phosphorus, selenium, and zinc.
Oats also contain antioxidants called avenanthramides that help fight inflammation in the body and can help improve cardiovascular health.
Oats can also help lower blood sugar levels. A study on adults with type 2 diabetes compared two groups: one that ate a healthy diet that included regular oatmeal consumption with another group that also ate healthy but did not include oats in their diet.
The group that included oats in their diet saw reduced blood sugar and better weight management. Maintaining stable blood sugar levels is extremely important when trying to lose weight.
Seeds that burn belly fat fast
15. Chia seeds
Chia seeds are often regarded as a superfood, and for good reason. They are rich in vitamins, minerals, and antioxidants. They also provide a good protein, fiber, and healthy fats source.
Not only do they help bulk up your meal in terms of how full you will feel, but foods like chia seeds have been shown to reduce inflammation in the body. And chronic inflammation is often the precursor to many medical conditions and diseases, including obesity.
Chia seeds are also incredibly versatile. Add them to your smoothies to give them a boost in fiber, protein, and omega-3s.
Or add them to your oatmeal, baked goods, yogurt parfaits, or make chia pudding. The possibilities are endless. A serving of chia seeds (2.5 tablespoons) has 140 calories, 5 grams of protein, and 10 grams of fiber.
Did you know that quinoa is actually a seed? Although it’s often eaten like a grain and in place of brown rice, for example, it’s actually a seed.
But why is it on this list of 32 foods that burn belly fat fast?
It’s high in fiber and protein and loaded with essential nutrients. One cup of cooked quinoa has 222 calories, 5 grams of fiber, 4 grams of fat, and 8 grams of protein; yes, 8 grams!
Unlike other grain-like foods that contain protein, quinoa is a complete protein, meaning it contains all 9 essential amino acids, which is great for those looking for plant-based protein sources!
Quinoa is also loaded with vitamins, minerals, and antioxidants like magnesium, folate, B6, potassium, copper, iron, and the antioxidant quercetin.
Another mineral that is particularly high in quinoa is manganese. A study showed that people who consume higher intakes of this mineral have lower levels of belly fat.
Belly fat burning Fruits
Berries, often touted as superfoods, are incredibly high in fiber, especially raspberries. They also contain less sugar than most fruits.
Apart from lemons and limes, strawberries, raspberries, blackberries, and kiwis (yes, kiwis are considered berries) have the lowest sugar content of all fruits.
One cup of fresh raspberries contains 65 calories, 8 grams of fiber, 1.5 grams of protein, and just 5 grams of sugar.
Avocados are a staple in most weight loss plans, especially low-carb diet plans, and for good reason. They are high in fiber and rich in omega-3 fatty acids.
Half of an avocado has 160 calories, 6.7 grams of fiber, 2 grams of protein, and 14.7 grams of fat.
Avocados also contain vitamins and minerals like Vitamin C, K, E, magnesium, and potassium. In fact, avocados have more potassium than bananas.
A study also showed that daily consumption of avocados can lead to a significant reduction in belly fat.
Apples provide a wide range of nutrients. They offer a good source of vitamins and minerals like vitamins K and C, copper, and potassium.
Apples also contain disease-fighting antioxidants like quercetin and catechins. But, the fact that they are low in calories but high in fiber makes them ideal for weight loss. One medium apple contains 95 calories and 4.3 grams of fiber.
20. Tart cherries
Tart cherries have many health benefits, including improved sleep, reduced muscle soreness, and inflammation. Some animal studies have also shown that tart cherry consumption can increase metabolism and reduce belly fat.
Spices that help you lose tummy fat
21. Nutritional yeast
Nutritional yeast can be an easy way to get in more protein and fiber. It’s great because ¼ cup provides 8 grams of protein, 3 grams of fiber, and just 60 calories.
Many vegans use nutritional yeast as a substitute for cheese. But you don’t have to be vegan to enjoy it! It’s a great topping or seasoning for many dishes and an excellent way to add protein to your meals.
Nutritional yeast is also high in vitamins B6, thiamin, riboflavin, niacin, and folate.
22. Chili pepper
Chili peppers like cayenne, jalapeños, and Thai peppers contain capsaicin. Capsaicin has been shown to speed up your metabolism.
A review of 20 studies found that capsaicin can boost metabolism by an extra 50 calories daily. So go ahead and add some ground cayenne pepper to your meals to spice things up and burn some extra calories!
Turmeric contains a compound called curcumin. This compound has been shown to help you lose weight and body fat.
A 30-day study on people who previously struggled to lose weight with no success found that when they added 800 mg of curcumin twice daily along with piperine, a compound found in black pepper, they experienced weight and fat loss.
They also had a reduction in the size of their hips and waist.
Cinnamon has so many health and weight loss benefits.
Some of the health benefits include:
- can help people with diabetes stabilize blood sugar
- reduce inflammation in the body
- reduce risk for heart disease
Regarding weight loss, the active ingredient in cinnamon, cinnamaldehyde, is believed to help reduce belly fat.
Research on mice showed a reduction of visceral fat when they were given the active ingredient in cinnamon, cinnamaldehyde, for 30 days.
The placebo group that received the same diet except for cinnamaldehyde saw no reduction in visceral fat, so researchers believe the decrease in belly fat was due to cinnamaldehyde.
Cinnamon can also improve digestion because it contains fiber. One teaspoon of cinnamon powder has 1.38 grams of fiber and just 6.42 calories.
Fat burning drinks
25. Green tea/matcha
If I were doing 5 foods that help burn belly fat and only 5, green tea would definitely be on the list. It’s that good! Green tea has been shown to help you lose weight and belly fat.
But how does green tea help with weight loss? Green tea is full of powerful antioxidants, specifically EGCG. It also contains caffeine.
Both caffeine and EGCG have been shown to have amazing weight loss benefits independently. But when combined, the results are even more powerful.
Some of the benefits of green tea include:
- reduced belly fat
- increased metabolic rate
- stabilized blood sugar levels
- suppressed appetite
For more information on the weight loss benefits of green tea/matcha, check out this post.
26. Apple cider vinegar
Apple cider vinegar has some amazing benefits.
Some of the benefits of apple cider vinegar include:
- Helps reduce belly fat
- Suppresses appetite
- Lowers blood sugar levels
A 12-week study was conducted to test the efficacy of apple cider vinegar on weight loss and body fat.
The study found that when 1 to 2 tablespoons of apple cider vinegar was consumed daily, participants saw a reduction in weight, waist circumference, and body fat.
The important thing to note is that no other changes were made in diet and exercise, just the addition of apple cider vinegar.
27. Black Coffee
Most of us drink coffee to give us energy to get through the day. But did you know that coffee has nutrients, i.e., vitamins, minerals, and antioxidants?
Coffee has vitamins and minerals like riboflavin, niacin, magnesium, and potassium. But that’s not all; coffee beans are loaded with polyphenols (antioxidants).
In fact, most of the antioxidants we consume come from beverages like coffee and tea.
When it comes to weight loss, the caffeine in coffee can help decrease body fat and boost metabolism by as much as 3 to 11%. It can also help suppress your appetite, which is a win-win when trying to lose weight.
Oils that help burn belly fat
28. MCT Oil
MCT oil (Medium-chain triglycerides) is a type of fat found in oils like palm and coconut oil. These triglycerides are easily absorbed and digested, unlike other lipids.
MCT oils are a purified form of fatty acids shown to increase metabolic rate.
They have also been shown to help suppress appetite, boost energy, and improve gut health by promoting the growth of good bacteria.
29. Olive oil
And finally, to close out this list of 32 foods that burn belly fat fast, we have olive oil, specifically extra virgin olive oil. Extra-virgin olive oil is a staple in the Mediterranean diet, and for good reason.
It’s high in omega-3 fatty acids like linoleic acid and palmitic acid.
It also provides a good source of vitamin E, which supports the immune system. Olive oil is also high in antioxidants that help reduce inflammation, protect against certain diseases, and improve cardiovascular health.
But what’s so great about olive oil is it’s incredibly versatile and can easily be added to many dishes to add a source of healthy fats to many meals.
Foods that burn belly fat – Snacks and everything else in between
30. Fermented foods
Fermented foods like kefir, kombucha, miso, kimchi, sauerkraut, and tempeh are great for gut health and therefore have to be on this list of foods that help get rid of stomach fat.
Regular consumption of fermented foods has been shown to have many benefits, including increased weight loss.
31. Peanut butter
Peanut butter is an excellent addition to most weight loss plans and, therefore, had to be on this list of foods to lose belly fat.
It’s highly nutritious; one serving (2 tablespoons) provides 8 grams of protein, 3 grams of fiber, and 16 grams of fat.
It’s a great way to add extra fiber, protein, and healthy fats to your meal. Peanut butter is also high in manganese, magnesium, vitamin E, B6, and niacin.
The only caution would be to watch your portion size and avoid going overboard because 2 tablespoons of peanut butter does have 190 calories, so it can be easy to eat more than the serving size and end up consuming too much and therefore packing on the calories.
Popcorn had to be on this list because on your journey to a flatter tummy, having foods you enjoy is so important. Having snacks and treats to look forward to can help you maintain consistency on your journey to achieving your goals.
But why popcorn? Isn’t popcorn bad for you? Well, it may not be the best when it’s loaded with butter and salt, but popcorn without all the extras is quite good for you.
Popcorn is high in fiber, contains some protein, and contains antioxidants like phenolic acids. Some vitamins and minerals found in popcorn include folate, thiamin, phosphorus, manganese, niacin, riboflavin, B6, and vitamins E, K, and A.
It’s also super low in calories. One serving of air-popped popcorn (3 cups) has just 93 calories, 3 grams of protein, and 3.6 grams of fiber.
So, if you are looking for some carb and protein snack ideas, don’t forget the popcorn.
Frequently Asked Questions
What is the number 1 belly fat burning food?
Eat more protein!
So, I know protein is not a food but a macronutrient, but picking just one food is difficult as there are so many fat-burning foods.
So instead of choosing 1 food, focus on incorporating many of these foods on this list and try to increase your protein intake.
What kills stomach fat fast?
When trying to eliminate stomach fat, focus on diet, exercise, sleep, and stress levels. Eating a balanced diet with many foods on this list can help, but also add some exercise.
Try to include cardio along with strength training. An excellent exercise for cardio is walking; not only will you burn fat, but walking will also help your stress levels and, in turn, lower your cortisol levels.
Lowering your cortisol levels can help reduce belly fat. Research has shown a correlation between high cortisol levels and excess belly fat.
Also, walking can help you sleep better, and cortisol levels rise when you don’t get enough sleep. Try to look at fat loss holistically, focusing on mind and body.
What are the 2 vegetables that destroy stomach fat?
Leafy greens and cruciferous veggies like broccoli, cauliflower, and kale are great options for burning stomach fat.
What is the best way to incorporate these foods into your diet?
The best way to incorporate these foods into your diet is to focus first on balance and ensure you eat balanced meals. But what does a balanced meal look like?
A balanced meal should have a good source of protein, fiber, and healthy fats. This combination will help keep you full for hours, which will help you eat less.
Good protein options are on this list, including various high-fiber fruits, veggies, legumes, and healthy fats.
Sample Belly Fat Diet Plan–32 Foods To Blast Belly Fat Fast
- Black coffee or green tea (unsweetened or sweetened with stevia or monk fruit)
- Avocado smoothie (High protein)
This avocado smoothie is the perfect meal replacement to start your day. It is super balanced and high in protein, fiber, and healthy fats. This combination will keep you full for hours!
Calories: 388.5 Protein: 32.22 g Fiber: 13.23 g
- Greek yogurt (0% milk fat, 5.3 oz container)
- 1 cup fresh raspberries
Calories: 145 kcal Protein: 17.5 g Fiber: 8 g
This recipe is amazing. It has many of the foods on this list. We have eggs, ginger, bell pepper, quinoa and peas.
This recipe is great because you can switch out the veggies with your favorite veggies or any of the veggies on this list. I would add some broccoli, cauliflower, or spinach to up the fiber of this meal.
Regarding the chicken in this recipe, thighs are fine, but I would switch it out with chicken breast tenderloins.
Calories: 425 kcal Protein: 31 g Fiber: 5 g
- Sheet Pan Sesame Chicken and Veggies
- 3/4 cup cooked brown rice
This sesame chicken is exceptionally high in protein. It has 39 grams of protein for just 294 calories. This recipe goes well with brown rice or quinoa.
Calories: 454 kcal Protein: 42.74 g Fiber: 6.3 g
- 3 cups air-popped popcorn
Popcorn is the perfect end to your day. It is light and airy, high in fiber, and will satisfy you all for under 100 calories!
Calories: 93 kcal Protein: 3 g Fiber: 3.6 g
Total calories for the day: 1505 kcal Protein: 126.46 g Fiber: 36.13 g
Hope you found this list of weight-loss foods helpful! Let me know in the comments which foods you will try or eat more of.
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