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Hello, and welcome to my list of 32 foods that burn belly fat fast.
Fat loss can be challenging. The foods you include make or break your results.
As a Registered Dietitian, I understand how difficult a weight loss journey can be. With my years of experience providing nutritional counseling to hundreds of clients, I know what foods can help you achieve your goals.
For example, foods higher in protein can help increase fullness levels and slightly increase the metabolism, allowing you to burn more calories.
There are also other options that can help increase the body’s capacity to burn fat (thermogenesis).
Also, the best foods for total wellness, including weight management, are often nutrient dense whole foods.
Before you head to the grocery store, read this ultimate list of 32 foods that burn belly fat fast.
What are the risks of deep belly fat?
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Obesity is one of the biggest problems worldwide. Research shows that more than 40% of the US population is overweight or obese.
Belly fat, or abdominal fat, is among the most dangerous.
Abdominal fat sits around your middle. This type of fat can surround the organs, which can put you at risk of developing health problems such as heart disease, diabetes, and liver problems.
But, how do you know if you have too much belly fat? There are two methods to find out.
The first one is to use advanced imaging methods such as a CT scanner or a bioimpedance machine. The latter generates an electrical current to determine how much fat, water, muscle, and substances are in the body.
However, these tend not to be as precise as we would want them to be.
The second method is using a measuring tape. Place the measuring tape on the narrowest place of the waistline (it might be around the belly button), and record the number.
According to major health organizations, a man’s waist circumference should be less than 40 inches, and for women, it should be less than 35 inches.
Factors That Affect Belly Fat Burning
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Having trouble losing belly fat? One or more of the following factors could be to blame.
A poor diet high in added sugar and fat leads to a caloric surplus, which means you’re eating more calories than your body needs. This type of diet also makes it harder to burn fat.
The best foods to help burn belly fat are those that lead you to a caloric deficit, where you’re eating fewer calories than the body needs.
Age and Sex
Your age and sex can also affect fat burning.
The older you are, the slower your metabolism. This can lead to fewer calories burned, meaning you need to eat less to lose weight.
Also, men tend to burn more fat than women, leading to lower belly fat.
Alcohol provides “empty” calories, meaning it gives you calories without any nutrients.
Additionally, alcohol tends to be very high in calories which can promote belly fat gain. If you are not careful, it can lead to an overconsumption of calories.
Finally, alcohol can interfere with the fat-burning processes, causing greater fat accumulation.
Most of you have heard that abs are made in the kitchen. While this is true, if you want a flatter stomach, you also need to exercise.
A sedentary lifestyle leads to fewer calories burned, making it more challenging to lose weight.
Stress and Sleep
High stress levels and poor sleep can lead to an increase in cortisol levels. Cortisol, the stress hormone, is also a fat-promoting hormone.
This hormone can increase your appetite, especially for those sugary foods, making it easier for those extra calories to turn into fat.
Finally, genetics can also play a role in how you store fat and how easily you burn it.
There is some evidence linking certain genes to fat-promoting results, but there’s still more research to be done.
Can food burn belly fat?
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Yes, food can help you burn belly fat. It’s a matter of how many calories you are eating throughout the day.
Let’s say the body needs 2,000 calories to maintain its current weight. When you consume 2,500 calories, those extra 500 calories are stored as fat.
On the other hand, if you consume 1,500 calories, the body burns belly fat to provide energy.
So, foods can help you reach a caloric deficit, leading to fat-burning.
How does food burn belly fat?
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There are a couple of ways how food can burn belly fat.
The first one is increasing fullness levels to prevent you from overeating. Foods high in protein, fiber, and healthy fats increase your fullness levels, making you snack less and enjoy smaller portions.
The second one is by increasing thermogenesis processes. There are some components in certain foods that can increase fat-burning (thermogenesis). While this is not enough to lead to a flat belly, it can sure make it easier.
The third way food can help burn belly fat is by promoting good sleep and decreasing stress levels. As we saw earlier, stress and sleep play a massive role in fat burning.
Finally, the last way food can help burn belly fat is by increasing energy levels. Some options boost your energy levels, making it easier to hit the gym. Consequently, it leads to a caloric deficit.
32 Foods That Burn Belly Fat Fast
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Here, we’ll go over the 32 foods that burn belly fat fast. Keep these in mind when you’re grocery shopping or creating your meal plan.
Starting this list of foods that help burn belly fat is kale.
Kale is a leafy green with several health benefits that can help you burn belly fat. To analyze why this is one of the best foods to include in belly-fighting foods, let’s look at the nutritional information.
The following nutritional information is for one cup of raw kale.
- Calories: 7
- Carbs: 0.9 g
- Fiber: 0.9 g
- Protein: 0.6 g
- Fats: 0.3 g
What makes kale one of the best foods to help lose belly fat is that it’s low-calorie and low-carb.
As you can see, kale carbs are mostly fiber. Since the body cannot digest fiber, it passes almost intact through the body, promoting good bowel movements, and increasing fullness levels.
When you feel fuller, you are more likely to reduce your caloric intake, helping burn belly fat.
Any non-starchy vegetable is an excellent choice to add bulk to the diet without adding calories. This allows you to increase fullness levels, too.
Mushrooms are one of the best non-starchy vegetables you can include. They’re low calorie and higher protein.
One cup of raw mushrooms has the following nutritional benefits.
- Calories: 19
- Carbs: 3.7 g
- Fiber: 0.5 g
- Protein: 2.2 g
- Fats: 0.1 g
One of the biggest benefits of mushrooms is their higher protein content than other non-starchy vegetables. While it might not be enough to fulfill your daily protein needs, for those trying to follow a plant-based diet, it can help you reach the protein intake.
Protein plays a crucial role in belly fat loss since it can help increase the metabolism, allowing you to burn more calories without any additional work.
Additionally, mushrooms are high in vitamin D (especially those exposed to UV light). Studies show that a deficiency of vitamin D can increase the risk of obesity and high belly fat.
The best next food to eat to lose weight in the stomach is broccoli. One cup of chopped broccoli has the following nutritional content:
- Calories: 31
- Carbs: 6.0 g
- Fiber: 2.4 g
- Protein: 2.6 g
- Fats: 0.3 g
Broccoli is a food very high in fiber. Evidence suggests that consuming a high-fiber diet results in weight loss.
This cruciferous vegetable provides 2.6 g of fiber, which represents 8-10% of the daily recommended value for fiber.
4. Hot Peppers
Known for adding spice to your meals, hot peppers can also bring some heat to help burn that belly fat.
While the nutritional properties vary depending on the type, overall, they are low in calories and carbs. So rest assured, they won’t affect your caloric deficit.
So, what makes them one of the best foods to get rid of belly fat?
Research shows that hot peppers can help increase fullness levels, increase metabolism, and induce fat-burning (thermogenesis).
Next time, try adding some hot sauce to your favorite meal to provide all the fat-burning properties. If you don’t like spicy food, try a cayenne pepper supplement to get the benefits of spicy food without the burning tongue.
We’ve finished discussing the best vegetables included in the best belly fat-burning foods. Now, it’s time to talk about those fruits that are the best option to include.
One of the best 32 foods that burn belly fat fast are blueberries.
One cup of blueberries has the following:
- Calories: 84
- Carbs: 21.5 g
- Fiber: 3.5 g
- Protein: 1.1 g
- Fats: 0.5 g
One of the benefits of blueberries is that they’re high in antioxidants, especially flavonoids. Research shows that flavonoids can help decrease fat absorption.
With that said, adding blueberries to a low-calorie diet can help you burn belly fat.
If you want some variety, another great option to promote belly fat loss is raspberries.
One cup of raspberries contains:
- Calories: 64
- Carbs: 14.6 g
- Fiber: 8.0 g
- Protein: 1.5 g
- Fats: 0.8 g
There are two things that make raspberries stand out for belly fat loss.
The first benefit of raspberries is their high fiber content. As we’ve seen, fiber can help increase fullness levels, promoting caloric reduction.
One cup of raspberries has 8 g of fiber, which represents 27-32% of the daily recommended value.
With this whopping amount of fiber, it will allow you to reduce your cravings and make it easier to reach your goals.
The second reason raspberries can help you burn belly fat is their high anthocyanin content. Studies show that consuming high anthocyanin foods can help encourage weight loss.
7. Tart Cherries
Poor sleep can increase cortisol levels which not only promotes fat accumulation but can also increase cravings. That is why after a poor night’s sleep, you only want sweets, candies, and fast food.
Evidence suggests tart cherry juice can help decrease insomnia, promoting a good night’s sleep.
On top of that, it is low in calories, meaning it won’t throw you off your goals if you include a couple of ounces of juice at night.
In 3.5 oz of cherry juice, you get the following:
- Calories: 65
- Carbs: 15.0 g
- Fiber: 0.0 g
- Protein: 0.3 g
- Fats: 0.6 g
Grapefruit juice is another of the 32 foods that burn belly fat fast.
One cup of grapefruit juice has the following nutritional information:
- Calories: 96
- Carbs: 22.7 g
- Protein: 1.2 g
- Fats: 0.3 g
According to studies, there is a strong link between insulin resistance and abdominal fat. So, handling insulin levels can be a way of dealing with belly fat.
Grapefruit juice seems to help reduce the risk of insulin resistance. In a study, those who consumed grapefruit juice enjoyed significant weight loss as well as a reduction in insulin resistance.
You’ve probably heard the saying: “an apple a day keeps the doctor away.” But apples can also keep belly fat away.
One medium apple contains:
- Calories: 122
- Carbs: 29.6 g
- Fiber: 4.2 g
- Protein: 0.3 g
- Fats: 0.3 g
Apples are very high in fiber, which makes them a filling food. They’re excellent for beating cravings and snacking less.
Additionally, apples are high in ursolic acid, which research shows can help decrease fat, improve glucose levels, and increase muscle mass.
We’ve seen the last of the fruits that can promote belly fat loss.
Next on the list of 32 foods that burn belly fat fast, we are going to go deep into the grains, starches, and legumes.
Most have the misconception that carbs are not good for weight loss and wouldn’t help reduce belly fat. However, adding the right carb can help increase energy levels, support muscle mass, and burn that belly fat off.
One cup of cooked oatmeal has the following:
- Calories: 163
- Carbs: 31.7 g
- Fiber: 4.6 g
- Protein: 5.4 g
- Fats: 3.2 g
Oatmeal is a very filling food thanks to its high fiber and protein content. Adding it to your breakfast or as a snack prevents you from reaching the next meal time starving.
Additionally, oatmeal can help reduce cholesterol levels. While it doesn’t have a direct effect on belly fat, it does promote good heart health.
If you want to include a carb source, beans are one of the best options to help promote belly fat loss.
- Calories: 227
- Carbs: 40.8 g
- Fiber: 15.0 g
- Protein: 15.2 g
- Fats: 0.9 g
One of the biggest reasons to include beans if you want to lose belly fat is their high fiber content. One cup of cooked beans has 50-60% of the daily recommended amount of fiber.
On top of that, they’re high in protein. That same cup offers as much protein as two large eggs.
The powerhouse combination of fiber and protein helps you stay fuller for longer, stabilize energy levels, and reduce the risk of cravings.
In the end, this is the best combination to help you lose belly fat.
Another legume to include to help belly fat is lentils.
One cup of cooked lentils has the following nutritional information:
- Calories: 226
- Carbs: 38.6 g
- Fiber: 15.6 g
- Protein: 17.9 g
- Fats: 0.7 g
Lentils have a slightly higher fiber and protein content, which according to research, seems to lower appetite.
Thanks to its high protein content, lentils and beans are the best source of plant-based protein. This makes them an excellent choice for those who want to lose belly fat but follow a vegetarian or vegan diet.
Quinoa is one of the best foods to get rid of belly fat because of its high fiber content.
One cup of cooked quinoa contains:
- Calories: 222
- Carbs: 39.4 g
- Fiber: 5.2 g
- Protein: 8.1 g
- Fats: 3.5 g
Most plant-based sources are “incomplete” or “low-quality” proteins. This is because they don’t have all the essential amino acids the body needs.
However, quinoa contains all the essential amino acids the body needs, making it one of the best options if you want to go plant-based.
If you are looking for a lower-calorie option than beans and lentils, peas are the next best choice to help burn belly fat.
One cup of cooked peas offers the following nutrition:
- Calories: 67
- Carbs: 11.3 g
- Fiber: 4.5 g
- Protein: 5.2 g
- Fats: 0.4 g
As you can see, peas have less than half the calories of beans and lentils. They are also low in carbs and high in protein. So, if you want to reduce your caloric intake even further, try switching beans or lentils for peas.
Like peas, edamame is another option high in fiber and protein.
One cup of edamame has the following:
- Calories: 188
- Carbs: 13.8 g
- Fiber: 8.1 g
- Protein: 18.4 g
- Fats: 8.1 g
What makes edamame one of the best foods that cut belly fat is its low carb content but high protein levels. One cup of edamame has only 5.7 g of net carbs but 18.4 g of protein.
With that said, it is an excellent option for those on a low-carb diet or keto approach.
A low-carb diet, or keto, can increase ketone production, making it easier to lose belly fat.
However, remember you need to be in a caloric deficit to lose weight. If you are able to keep that, you don’t need to do a keto diet.
16. Sweet Potato
Sweet potatoes are another source of carbs high in fiber.
One cup of mashed sweet potato has the following:
- Calories: 249
- Carbs: 58.1 g
- Fiber: 8.2 g
- Protein: 4.5 g
- Fats: 0.5 g
Switching a low-fiber carb option like white rice to sweet potato allows you to feel fuller for longer, helping you reach a caloric deficit.
Nonetheless, be careful with how you prepare sweet potatoes. Adding butter, maple syrup, sugar, or oil can increase caloric content, which might jeopardize fat-burning.
The final carb option that can help burn belly fat is popcorn.
So what makes popcorn an ideal food to get rid of belly fat? Let’s analyze the nutritional content. One cup of popcorn has the following nutritional properties:
- Calories: 31
- Carbs: 6.2 g
- Fiber: 1.2 g
- Protein: 1.0 g
- Fats: 0.3 g
Air-popped popcorn is a low-calorie and high-fiber snack, which allows you to feel fuller for longer.
Now, keep in mind that it is for air-popped popcorn. Making it in oil or adding other toppings, such as caramel, can affect belly fat burning.
18. Fermented Foods
Fermented foods such as kimchi, kefir, kombucha, skyr, and sauerkraut are high in probiotics, which are healthy bacteria that can improve gut health.
A study showed that people who consume probiotics had an average 3-4% reduction in fat mass.
Additionally, another study showed that participants who included probiotics had a reduction of 0.8 cm in waist circumference, meaning there was a positive reduction in belly fat.
If you don’t have the habit of including high-probiotic foods, you can include a probiotic supplement with at least five strains to get health benefits.
The next category we are going to go over is fats. However, before we dig into the first food that can help you lose belly fat in this category, there’s something we need to get out of the way.
Always remember that while fats are good and can promote fat loss, make sure to eat them in moderation. High consumption of fats can increase calorie intake, which can affect belly fat loss.
So, what are the healthy fats which are good for belly fat loss?
A good food for belly fat loss is avocados. Its high fiber content makes it an ideal option to reduce hunger levels and remain satiated for a long time.
One cup of cubed avocado has the following:
- Calories: 240
- Carbs: 12.8 g
- Fiber: 10.0 g
- Protein: 3.0 g
- Fats: 22.0 g
Avocados are a good source of healthy fats, which can help reduce inflammation in the body. Evidence suggests that when there is increased inflammation in the body, it can make it more challenging to lose weight.
20. Hemp Seeds
Hemp seeds are another food that enters the list of 32 foods that burn belly fat fast.
They are high in fiber, protein, and healthy fats. All of these take longer to digest in the stomach, increasing fullness levels.
Three tablespoons of hemp seeds provide the following nutrition:
- Calories: 166
- Carbs: 2.6 g
- Fiber: 1.2 g
- Protein: 9.5 g
- Fats: 14.6 g
Hemp seeds, unlike other plant-based sources, provide all the essential amino acids you need. Also, they are high in omega-3 fatty acids, which can help reduce inflammation in the body.
If you don’t like hemp seeds or cannot find them, chia seeds have a similar nutritional profile.
Nuts like cashews, peanuts, almonds, and pecans are all great sources of healthy fats. They are also high in fiber, which can help you feel fuller.
Including any of these options or foods that come from these sources, like nut butter, can be an excellent substitute for jams high in sugar. After all, research shows high sugar consumption is associated with an increase in belly fat.
When choosing nuts, make sure they are low in sodium to prevent increased water retention.
Regarding nut butters, ensure they are all-natural, meaning the only ingredient should be the nut.
22. Coconut Oil
Coconut oil plays an essential role in belly fat loss.
One tablespoon of coconut oil has the following:
- Calories: 125
- Carbs: 0.1 g
- Fiber: 0.0 g
- Protein: 0.0 g
- Fats: 13.9 g
Coconut oil is the best option to help belly fat because of its high amount of medium-chain triglycerides (MCTs). Research shows that MCT can help increase satiety levels and increase ketone production, which aids in fat loss.
23. Olive Oil
Olive oil is the final fat-based product to include if you want to burn belly fat.
One tablespoon of olive oil has:
- Calories: 126
- Carbs: 0.0 g
- Fiber: 0.0 g
- Protein: 0.0 g
- Fats: 14.0 g
Evidence suggests that people who switched from a high saturated fat diet to a diet high in monounsaturated fatty acids (those found in olive oil) experienced significant weight loss.
Additionally, olive oil is high in antioxidants to help reduce inflammation in the body.
The next group we are going over is proteins.
As we’ve mentioned previously, proteins can help increase satiety. Also, since they take longer to digest, they can slightly increase the metabolism, allowing you to burn more calories without any extra work.
The first high-protein food to include to burn belly fat is eggs.
One large egg has the following nutritional information.
- Calories: 71
- Carbs: 0.4 g
- Fiber: 0.0 g
- Protein: 6.3 g
- Fats: 4.8 g
One of the benefits of eggs is their high choline content. Choline has an important role in fat metabolism since it helps promote fat burn.
In fact, a study showed that people who took choline supplements had greater weight loss.
25. Greek Yogurt
Another high-protein option to include for burning belly fat is Greek yogurt.
One serving of Greek yogurt has the following:
- Calories: 90
- Carbs: 6.0 g
- Fiber: 0.0 g
- Protein: 15.0 g
- Fats: 0.0 g
Research shows that a high protein diet can help decrease appetite and promote weight loss.
Additionally, Greek yogurt can be another way to boost your probiotic intake, which, as we saw earlier, can promote belly fat loss.
Moving along this list of 32 foods that burn belly fat fast, we can find salmon as one of the best options to help you reach your goals.
In 3 oz of salmon, you can find the following nutritional properties:
- Calories: 121
- Carbs: 0.0 g
- Fiber: 0.0 g
- Protein: 16.8 g
- Fats: 5.4 g
Salmon is high in omega-3 fatty acids, which can help reduce inflammation. Additionally, it seems to improve mood, which leads to fewer cravings.
When possible, make sure to choose wild-caught salmon over farmed raised salmon since it has a higher nutrient profile and omega-3 content.
27. Whey Protein
The last protein option to help promote belly fat burn is whey protein.
The nutritional information might vary between each company. Make sure the supplement has around 25 to 30 g of protein with as little carbs and fat as possible.
Whey protein, combined with strength training, can help increase muscle mass, which helps increase metabolism. In the end, it leads to more calories burned, leading to belly fat burn.
Also, whey protein makes a great snack to avoid getting hungry throughout the day.
For example, you can have a scoop of whey protein before going out to avoid overeating at a restaurant.
28. Green Tea
The last category we are going to go over in this list of healthy foods to lose belly fat is beverages and herbs. The following options are calorie-free, meaning they won’t have an impact on your meal plan.
What makes these options great is certain components that can promote fat-burning, increase energy, or help regulate blood sugar levels.
Starting this list is green tea.
Green tea is a calorie-free beverage with fat-burning properties. Its main antioxidant, EGCG, can help promote fat breakdown.
When more fat gets broken down, it can be used for energy, decreasing belly fat.
Another calorie-free option that has fat-burning properties is coffee.
One of the perks of drinking coffee is its high caffeine content. Caffeine is a natural stimulant that can help increase metabolism.
In fact, a study showed those who consume caffeine increased their metabolism by 13%.
Another way caffeine can help burn belly fat is by increasing energy levels. With more energy, you are more likely to hit the gym, which can help you get those desired abs.
30. Apple Cider Vinegar
Apple cider vinegar enters the list of the best 32 foods that burn belly fat fast.
This option can help reduce appetite, which leads to eating fewer calories. In a study, participants who took apple cider vinegar saw a reduction in waist circumference of 1.4 to 1.0 cm.
Additionally, it seems that apple cider vinegar can help regulate blood sugar levels, leading to fewer cravings and stable energy levels.
You can take one or two tablespoons of apple cider vinegar in a glass of water 10-15 minutes before a meal to help with glucose control.
Research shows turmeric can help reduce inflammation and reduce the risk of metabolic syndrome.
A study showed that people who supplemented turmeric and piperine (black pepper) had a greater waist-to-hip circumference reduction.
The final food that helps burn belly fat is cinnamon.
Research shows that cinnamon can help promote low glucose levels, resulting in fewer cravings. Additionally, it is high in antioxidants to reduce inflammation.
So, next time you want to lose belly fat, try adding some cinnamon to your oatmeal and Greek yogurt to help reduce your cravings and hunger.
Pro Tips for Burning Belly Fat Safely
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Including the 32 foods that burn belly fat fast is a way to help you achieve your goals. However, there are other things you can do to speed up the process and do it safely.
- Set Realistic Goals
Before going into weight loss or fat-burning mode, set realistic goals. While we would love to burn all the fat we have in a couple of days, the body doesn’t work that way.
As a recommendation, set a big goal within a realistic time frame and set smaller goals within that.
For example, a big goal would be to lose 10 inches in the waistline in five months. A smaller goal would be to lose two inches per month.
- Use a Calorie Counter App
Another thing you can do to help lose belly fat is to use a calorie counter app.
In most cases, people tend to underestimate how much they are eating.
To have a clear idea of why you are not losing belly fat, track your food for a couple of days. That way, you can determine if you are on the right path or not.
- Focus On Protein
A high-protein diet can help increase fullness levels as well as slightly increase the metabolism.
In my experience as a registered dietitian, I’ve come to realize most people have trouble reaching their protein requirements. This can make it more challenging to lose weight.
So, make sure there is a protein source in every meal.
- Join a Community
Finally, the best way to help low belly fat is to join a community that has the same goals as you.
Finding people on the same page allows you to constantly be motivated and prevent you from throwing the towel.
Besides offering encouragement, people can also offer helpful tips and advice.
We’ve reached the end of the 32 foods that burn belly fat fast.
One of the biggest weight loss challenges is feeling hungry all of the time.
Fortunately, including these options in your diet can help you reach your goals without starving. Most of them are foods high in protein, fiber, and healthy fats.
Remember that while these options can help achieve belly fat loss, you need to be in a caloric deficit to lose weight.
So, keep thorough control of your portions to guarantee you are on the right path.
Which of these foods are your favorite, or which ones did we miss? Let us know in the comments, and share this article with anyone you know who might be interested.
Frequently Asked Questions
What foods help with losing belly fat?
Foods high in protein like Greek yogurt, eggs, chicken, meats, and protein shakes are all great options.
Also, non-starchy vegetables are high in fiber and low in calories, helping lose belly fat.
What foods burn belly fat overnight?
Green tea, hot peppers, and coffee can help increase thermogenesis (fat-burning). However, the results are not overnight. You need to be in a caloric deficit to lose belly fat. It is a process that takes time.
What are the two vegetables that destroy stomach fat?
Mushrooms and hot peppers are two of the best vegetables you can include to help reduce belly fat.
Mushrooms are high in fiber and protein, allowing you to cut back on calories without starving. Hot peppers can reduce cravings and increase thermogenesis (fat-burning), helping you burn stomach fat.
What are the 10 foods that fight belly fat?
Foods such as Greek yogurt, hot peppers, green tea, apple cider vinegar, cinnamon, eggs, hemp seeds, broccoli, oatmeal, and blueberries help fight belly fat due to their high protein or fiber content.
How to lose belly fat naturally?
To lose belly fat naturally, you need to be in a caloric deficit, which means consuming fewer calories than the body needs. Include high fiber and protein foods to increase fullness levels and make a caloric deficit easier to achieve.
Additionally, make sure you lead an active lifestyle to burn more calories.