40 foods that burn belly fat
Nutrition

40 Foods That Burn Belly Fat Fast

Burning belly fat requires a whole lot more than simply churning out crunches and hanging leg raises. The key to losing body fat lies in the foods that you put into your system. In this article, we provide a quick rundown of 32 of the best foods that burn belly fat fast and help you achieve your weight loss goals. Use them as the basis for your fat-burning nutrition plan.

1. Mushrooms

white and brown mushrooms on black background

Mushrooms are an extremely healthy food that is very low in calories. There are also very high in vitamin D, a lack of which has been linked to increased belly fat size.

2. Raspberries

red raspberries in close up photography

Aside from the fact that they taste great, Raspberries are packed full of health-giving nutrients that will help you slim down. These include fiber, vitamin K, vitamin C, and manganese, which have been shown in animal studies to increase metabolism.

3. Nuts

variety of assorted-color beans

Having too many nuts may push up your calorie count, but a handful every now and then is a great way to combat hunger cravings and keep you feeling full. Nuts are an excellent form of healthy fats, as well as protein and fiber.

4. Avocados

sliced avocado fruit on brown wooden table

Avocados are well known as a superfood due to their abundance of healthy fats, antioxidants, and micronutrients to promote health and well-being. In one study, it was shown that eating half an avocado will significantly reduce your desire for food for the next several hours.

5. Eggs

2 brown egg on white surface

Eggs are a fantastic weight loss food. They are high in protein and healthy fats, as well as vitamin D. A single egg will provide you with 6 grams of protein and all of the essential amino acids. Eggs will also fill you up fast to help prevent between-meal snacking.

6. Grapefruit

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Grapefruit has long been recognized as an excellent way to lose belly fat. Numerous studies have shown that just a glass of grapefruit per day will have to control insulin, lower blood sugar levels and increase fat loss. Eating the whole fruit will allow you to benefit from the fiber content as well.

7. Coconut Oil

white powder in clear glass jar beside brown wooden spoon

Coconut oil contains a whole host of fatty acids that promote weight loss. They will help you to feel fuller and boost your metabolism.

8. Chili Peppers

pile of red chilis

Chili peppers are a metabolism booster. The heat of the chilly forces the body to work hard to bring down its internal temperature, which requires quite a bit of calorie energy.

9. Peanut Butter

brown powder in brown round container

Peanut butter represents a smart weight loss choice when you’re thinking of what to spread on your bread or crackers. It is high in both protein and fiber, so it fills you up, while also promoting muscle growth.

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10. Oatmeal

brown and white ceramic bowl

Oatmeal provides just about the ideal balance of protein and carbohydrates that your body needs to build muscle and avoid energy. It has a high fiber count to keep you full and is packed with other micronutrients to promote cardiovascular health and enhance immune system functioning.

11. Chickpeas

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Chickpeas are an excellent choice for vegetarians who want to get their protein from a non-animal source. They are also packed with fiber to fill you up and help lose body weight.

12. Dark Chocolate

chopped chocolate

There has been a lot of research into dark chocolate, with the result that it has been hailed as a superfood. Among other things, it has been shown to help balance out insulin and blood glucose levels, reduce appetite and improve mood levels.

13. Salmon

flat lay photography of raw salmon fish

Salmon is one of the best forms of fatty fish that you can consume. It is extremely high in both protein and omega-3 fatty acids, both of which will help you to lose belly fat.

14. Broccoli

green broccoli on white ceramic plate

Broccoli has one of the highest protein counts of any vegetable. Research has shown that it is able to help reduce abdominal body fat as well as balance out insulin levels. This food is an excellent choice for diabetics.

15. Pumpkin

selective focus photography of two pumpkins placed on chopping board

Pumpkin is another extremely healthy vegetable. It is packed full of fiber and protein to boost the metabolism and keep you feeling full for several hours after eating it.

16. Chia Seeds

brown and black beans in white ceramic bowl

Chia seeds pack a whole lot of goodness into their tiny form. They are full of protein, omega-3 fatty acids, and fiber. All three of these nutrients will help you combat belly fat by keeping you feeling full, speeding up your metabolism, fighting heart disease, and promoting muscle gain.

17. Tart Cherries

red berries in bowl on table

Tart cherries have been shown to be able to help improve the quality and quantity of a person’s sleep. Getting a good night’s sleep is an often overlooked key to effective weight loss. Taking a handful of tart cherries for dessert will help you to do just that.

18. Sunflower Seeds

brown and black coffee beans

Sunflower seeds are an excellent source of polyunsaturated fats. These are not only excellent for your cardiovascular health but will also help you to feel fuller for longer.

19. Quinoa

brown and white pebbles on ground

Quinoa is an excellent plant-based form of protein that is also packed with fiber. This combination makes it a smart addition to your belly fat-burning diet, especially if you are vegan or vegetarian.

20. Peas

green round fruits in close up photography

Both split and green peas represent good choices for weight loss, as they both contain minerals, vitamins, and fiber that will help fill you up and boost your metabolism. They are also a good source of healthy complex carbohydrates.

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21. Blueberries

blueberries on white ceramic container

Blueberries represent an extremely rich source of health-giving nutrients. Getting into the blueberry habit will promote overall health but will also specifically boost your weight loss efforts. Research has shown that a blueberry-rich diet will help lose belly fat.

22. Beans

brown wooden spoon with red and brown beans

Beans are another excellent source of complex carbohydrates. They provide an excellent source of energy for the body, while also delivering the amino acids needed to build muscle tissue. At the same time, they will boost your metabolism to help you burn off more calories.

23. Milk

white liquid in clear drinking glass

Milk is an excellent source of protein as well as calcium and vitamin D3, all three of which promote weight loss. If you are lactose intolerant, choose a plant-based source such as soy or oat milk.

24. Yogurt

close-up photo of white cream in clear shot glass

Yogurt provides similar weight loss benefits to milk. It is a healthy snack provided that you choose a form of yogurt that is not filled with sugar.

25. Bell Peppers

orange bell peppers on white ceramic plate

Bell peppers contain capsaicin, which is known to increase the rate at which the body burns calories for fat. It is also an effective appetite suppressant.

26. Apples

red apple fruit

Apples are packed with health-giving nutrients, including those that promote weight loss. One compound in it that has been seen to be extremely useful is ursolic acid, which can actually increase the levels of brown fat (the good type) in the body.

27. Tea

white and brown ceramic teapot on wooden tray

Tea contains catechins. These compounds have been shown to promote weight loss and improve triglyceride levels.

28. Blackberries

black berry fruit on bowl

In addition to all the other health-giving nutrients they contain, blackberries are another excellent source of catechins. A 100-gram serving of blackberries contains about 38 mg of catechins, making them a great weight loss booster. 

29. Turmeric

clear drinking glass with brown liquid

Turmeric contains a compound called curcumin, which is believed to play an important role in controlling the inflammatory markers that promote weight gain.

30. Farro

what is farro | EatingWell

Farro represents a plant-based alternative to quinoa, providing similar protein, carbohydrate, and fiber content to promote energy, muscle gain, and weight loss. 

31. Fermented Foods

clear glass jars with candies

Fermented foods, such as sour kraut, contain key probiotics which rebalance gut bacteria and promote weight loss.

32. Kiwi Fruit

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Kiwi Fruit is a genuine superfood containing a whole host of health-giving nutrients. It also represents a delicious form of fiber, along with prebiotics. Make it a dessert staple, along with some low-fat sugar-free yogurt.

33. Protein Powder

person holding two brown and white round cookies

Protein powder fills you up, making a great way to prevent in-between snacking. It also helps to build lean muscle mass, which increases your metabolism to help you lose weight faster. 

34. Potatoes

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Potatoes have fallen out of favor in the midst of the low-carb craze. The reality is that they are full of health-giving nutrients that promote weight loss. They are especially high in potassium and resistant starch. They’re also extremely filling. 

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35. Tuna

vegetable salad in white ceramic bowl

Tuna provides an extremely lean source of protein that is easy to digest and packed with super healthy omega-3 fatty acids. Just be sure to choose the water rather than oil canned variety if getting from a tin. 

36. Cottage Cheese

sliced wood beside white petaled flower

Cottage cheese is high in protein, very filling, and a rich source of calcium. There is some preliminary research that calcium may promote weight loss, but more study is needed to confirm it. 

37. Soup

soup with green leaf on white ceramic bowl

Soup is a great way to get a mix of nourishing vegetables in a very satisfying, delicious, and filling meal. Just stay away from rich, creamy soups that are too calorie-laden.

38. Chicken

raw chicken meat on brown wooden chopping board

Chicken is an extremely high source of lean protein, especially when you eat breast meat. Protein takes a lot of calories to burn, helping to create a caloric deficit. It also helps to maintain muscle mass to keep your metabolism up.

39. Whole Grain Bread

brown bread on brown wooden tray

Whole grain bread is a rich source of fiber, which fills you up, stabilizes blood glucose levels, and aids in digestion. It will also help fill you up and increase your energy level.

40. Cinnamon

sliced fruit on white table

The spice cinnamon contains an essential oil called cinnamaldehyde that promotes thermogenesis to increase metabolism. Cinnamon will also help balance blood sugar levels to slow down fat accumulation.

Conclusion

This list of 32 great foods to burn belly fat is by no means exhaustive. Other excellent belly fat burners are raw apple cider vinegar, black pepper, brown rice, flax seeds, fatty fish, nut bars, sweet potatoes, leafy greens, lean meat, and trail mix. 

We recommend using this list as the basis for restocking your pantry and fridge with foods that will help you to achieve your weight loss goals. 

Frequently Asked Questions

Is apple cider vinegar good for weight loss?

Yes, apple cider vinegar is good for weight loss. Take a glass first thing in the morning to curb your appetite and help speed up your metabolism.

What are the best forms of plant-based protein for weight loss?

The best forms of plant-based protein for weight loss are quinoa, which is a complete protein, farro, and soy.

Are high-fiber foods good for losing belly fat?

Yes, high-fiber foods are good for losing belly fat. Try to get around 30 grams of fiber per day. Avocado is an excellent source of fiber that promotes well loss. 

Steve Theunissen

Steve Theunissen is a former gym owner and personal trainer based in Tauranga, New Zealand. He is the author of six hardcopy books and more than a hundred ebooks on the topics of bodybuilding, fitness, and fat loss.

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