Top 15 Foods That Burn Belly Fat

Belly fat is dangerous. It not only prevents you from being fashion forward (talk about sporting those amazing crop tops), but is also closely linked to diabetes, heart disease, and insulin resistance. And it can affect anyone, irrespective of age, genetics, etc. So, you must address the issue immediately by consuming foods that help mobilize this stubborn fat. In this article, I have listed 15 belly fat burning foods to include in your diet and live a healthy and happy life. But before that, let me tell you the reason belly region is prone to accumulating fat. Swipe up!

Why Does Fat Accumulate Around Your Belly?

  • Hormonal Changes

Hormones play a major role in determining fat distribution in the body. And any hormonal imbalance can lead to increased hunger, slow metabolism, and increased stress levels, leading to belly fat accumulation.

  • Genes

If obesity runs in your genes, you are more prone to accumulating fat in your belly region.

  • Stress

It is human nature to eat too much under stress, eventually leading to fat accumulation.

  • Lack Of Sleep

Lack of sleep can lead to indigestion and bloating, resulting in a puffed up belly. Sleep deprivation also increases the production of stress hormones in the body, leading to overall weight gain.

  • Sugary Foods and Beverages

Sugary foods and beverages are devils in disguise. They contain high amounts of additives, preservatives, and artificial colors. Though drinking them may seem fun and cool, they are the major contributors of belly fat.

  • Alcohol

Alcohol is broken down into sugar in the body, and the excess sugar gets converted to fat. Alcohol also causes dehydration, leading to abnormal metabolism. This, in turn, leads to inflammation and inflammation-induced abdominal obesity.

  • Trans Fats

Trans fats are the unhealthy fats found in junk foods like fried foods, processed foods, crackers, etc. They tend to accumulate fat in the belly region, slow down fat metabolism, and increase the number of harmful free oxygen radicals in the body.

  • Inactivity

Being inactive can also lead to the accumulation of belly fat. A sedentary lifestyle is the 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. Proteins are the building blocks, and everything – from your hair to the muscles and hormones – is protein. When you are on a low-protein diet, your muscles become weak, and your body functions slow down. This leads to high stress and inflammation, increased toxicity, and slow metabolism.

  • Menopause

Women who are going through menopause experience a lot of hormonal ups and downs. High levels of cortisol (or the stress hormone) are responsible for women gaining belly fat during this period. But menopause alone is not responsible for belly fat. It is also due to a sedentary lifestyle that menopausal women gain fat around the waist.

  • The Wrong Gut Bacteria

Good gut bacteria aid digestion and prevent belly fat accumulation. Consuming foods that do not promote the growth of these bacteria, like processed food, fried foods, etc., can lead to a bulging belly. Consume yogurt or probiotic drinks that increase the number of good gut bacteria to lose belly fat.

  • Packaged Fruit Juices

Fruit juices are good for you, but not the packaged ones. Packaged, bottled, or canned fruit juices are loaded with artificial flavors, colors, preservatives, and sugar. These are harmful for your overall health and should be avoided.

  • Low-Fiber Diets

If you are suffering from IBS/IBD, low-fiber diets are good for you. But if you are not, they can lead to weight gain, especially in the belly region. White rice, flour, and peeled fruits are low in fiber. Dietary fiber helps increase satiety and aids stool movement in the colon. And when you do not consume enough dietary fiber, you may suffer from constipation and feel hungry all the time, leading to weight gain and belly fat.

So, these are the main reasons fat tends to accumulate in your belly region. Now, let us see which foods will help you cut the fat and get a flat belly.

15 Best Foods That Burn Belly Fat Fast

1. Fruits

Fruits are rich in vitamins and minerals. Hence, make them an essential part of your daily diet to burn belly fat.

Citrus fruits like orange, lemon, kiwi, tangerine, and fresh limes are excellent fat burners that boost metabolism. And the acid present in them burns fat faster as compared to that in other fruits.

Other fat-burning fruits include apples, watermelons, grapes, and strawberries.

2. Pulses

Pulses (or dal ) are protein-rich and low in calories and fat. The lean protein present in the dal helps build lean muscle mass, speeds up metabolism, and improves overall body functions. Simple boiled dal is healthier than fried or spiced up dal.

3. Fish

Fish are a great source of protein and omega-3 fatty acids. Proteins help build muscle, and omega-3 fatty acids reduce inflammation in the body and increase metabolic rate. 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, and they are good fats that do not add to your calories. They are a good source of nutrients to burn fat for vegetarians. They are also rich in omega-3s that increase energy and metabolism.

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. Plus, they are a great source of protein for vegans and vegetarians. Try and mix three different legumes to provide your body with different micronutrients.

6. Spinach And Other Green Vegetables

Vegetables like spinach, kale, collard greens, radish greens, carrot, broccoli, and turnip are rich in vitamins, minerals, water, and dietary fiber. In fact, their calorie content is lower than fruits. These veggies can help reduce belly fat by preventing you from overeating, boosting your metabolism, aiding good digestion, and cleansing the colon. These are low in calories and are the best options to consume as healthy snacks (cucumber, carrot, and beetroot) to curb your junk food cravings.

7. Dairy Products

Full-fat milk, full-fat yogurt, and feta cheese are dairy products that you must include in your diet if you are not lactose intolerant. Full-fat dairy products are recommended as these are loaded with nutrients and will keep you satiated for a long duration, thereby leading to weight loss. Slim or skimmed milk is devoid of the nutrients and does not keep your hunger pangs at bay.

8. Oatmeal

Oats are rich in fiber and aid digestion. They contain insoluble fiber and carbohydrates that curb your hunger, give you strength for better a workout, and reduce fat content in your body. Having a bowl of oats with skimmed milk for breakfast is the best thing you can do every morning. When you are buying oatmeal, make sure that you choose one that is flavorless as the flavored oats contain sugar and chemicals.

9. Peanut Butter

Peanut butter, though high in calories, is the best option to sweeten your breakfast or smoothies. The nut butter is loaded with protein and healthy fats that reduce the chances of weight gain. But be careful with the amount you consume – do not exceed the daily threshold of two tablespoons of nut butter per day.

10. Olive Oil

Olive oil is a light, low-calorie, delicious, and subtly fragrant oil. Cooking with olive oil is good for weight loss and your health, in general, because it helps lower bad or LDL cholesterol and increases the levels of good or HDL cholesterol. It is a weight loss-friendly and heart health-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. Consuming these will keep your hunger pangs at bay, improve muscle mass, aid digestion, and cleanse the colon. This, in turn, will help you shed the belly fat easily.

12. Protein Powder

Protein powders are a great option if you cannot load up on whole foods that are rich sources of protein. You can use whey protein, any vegan protein powder or homemade protein powders to improve muscle mass, increase metabolism, and get rid of the annoying belly fat in just a few days.

13. Chia Seeds

Chia seeds are amazing for weight loss. 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 10 grams of dietary fiber. Thus, consuming chia seeds will prevent you from overeating at wrong times of the day, improve digestion and metabolism, and support your gut health, leading to steady weight loss.

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. Mushrooms are great sources of vitamin D as well as protein. They are low in calories and high in water content. 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 great sources of vitamin C, a natural antioxidant that helps flush out toxins from the body. They are also loaded with dietary fiber, and having about 30 grams of raspberries per day is said to cancel out 300 calories and lead to about 30 pounds of weight loss in a year, and hence makes them one of the very effective belly fat burning foods out there. Therefore, include them in your diet to lose the flab and get a slimmer tummy.