The Best Foods to Burn Belly Fat

There are people who spend long hours at the gym trying to get in shape, and some people believe that you must eliminate many foods from your diet in order to lose weight. In reality, eighty percent of your body size is because of your diet, and the other twenty percent is because of exercise. So, what are the best foods to burn belly fat?

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“Certain foods can help you shed body weight,” says Heather Mangieri, RD, a spokeswoman for the Academy of Nutrition and Dietetics, “because they help you feel full longer and help curb cravings.”

You need to eat the right types of food to be successful at weight loss. Going hungry will just defeat the purpose. I have gathered a list you can take to the grocery store to help you achieve your weight loss goals.

Below is a List of

The Best Foods to Burn Belly Fat Forever


#1 Avocados

Avocados are rich in vitamins, high in fiber, and low in carbohydrates. Like olive oil, they are high in healthy monounsaturated fat (MUFA). According to Monisha Bhanote, MD, FCAP, a triple board-certified physician with expertise in integrative medicine and pathology, avocados increase your insulin sensitivity, lower your cholesterol, and decrease inflammation and disease.

One quarter of an avocado is a usual serving size.

#2 Beans

A versatile, inexpensive, and filling food source. Beans are high in fiber and slow to digest. This is what keeps you feeling full for longer.

From the time we were children we knew that beans could produce gas in our digestive system. Again, this is something you can get used to. It is not a good reason to avoid beans, because they provide good fiber and protein.

#3 Berries

Berries have the lowest sugar content and highest nutrients of any fruit. They are full of fiber and are a fantastic aid in losing weight. They lower the LDL (lousy) cholesterol. This may reduce your risk of heart disease.

You can add them to oatmeal, yogurt, smoothies, and salads. Their versatility allows you to include them in any weight loss diet –low carb, Mediterranean, paleo, vegetarian, and vegan.

#4 Cruciferous Vegetables

Vegetables like broccoli, cauliflower, Brussel sprouts, and cabbage, have a lot of fiber and very few calories. Cauliflower has 25 calories per 1 cup serving.

If you are not accustomed to these vegetables in your diet, you may need to start slowly in adapting to these vegetables. They may produce a lot of gas in your digestive system. Once you are used to eating them, that gassiness usually disappears.

#5 Cherries

Cherries are an often-overlooked food to boost weight loss. They are low in calories and a good source of fiber, according to a study found in the October 2019 Journal of Nutrition.

#6 Chia Seeds

Chia seeds are among the healthiest and most nutrient-dense foods available. When mixed with water, chia seeds expand in your stomach, making you feel full, hence, preventing you from overeating.

One ounce (about 2 TBSP) equals about 139 calories.

#7 Dark Chocolate

Choose a square or two of dark chocolate rather than its milky version. It is a tasty treat between meals. In one study, chocolate lovers who ate dark chocolate before a meal ate fifteen percent less pizza than those who were given milk chocolate.


#8 Edamame

Edamame are high in fiber and nutrients, and low in calories. These green soybeans have 8 grams of fiber, 17 grams of protein, and 180 calories per 1 cup serving. You can add them to a stir-fry, a salad, or dry roasted into an excellent snack.

#9 Fish and Shellfish

All fish and shellfish are good for weight loss. They are high in protein and lower in calories than other animal proteins. This helps you feel satisfied and reduce cravings. The omega-3 fatty acids reduce inflammation and boost brain and heart health. Salmon is a good choice.

Prepare your seafood in a healthy way. Fried foods and calorie-dense sauces are a no-no.

#10 Full-Fat Greek Yogurt

Full-fat Greek yogurt is an excellent source of protein, potassium, and calcium. Research suggests that high-protein dairy products can boost fat loss, protect muscle while losing weight, and help you feel full and satisfied.

Just be sure to select a plain yogurt. Add your own fruit to keep it low in sugar content. Check the label, some flavored yogurts have a high sugar content.


#11 Green Tea

Some studies show that green tea extract may increase metabolism and help burn fat.

Green tea is loaded with healthy antioxidants called catechins. The most important of these is epigallocatechin gallate (EGCG). This substance can help boost your metabolism.

The hormone norepinephrine tells fat cells to break down fat and make it available as energy for the body.

#12 Leafy Greens

Not only are leafy greens low in calories, but they are also high in fiber.

#13 Unsalted Nuts

Several recent studies show that pistachios are a low-calorie option. Loaded with six grams of protein, and three grams of fiber. They are the lowest-calorie nut out there!

Because of the time it takes for you to shell the pistachios it will help you limit the number of nuts that you eat as well.

Adults who eat about one handful of unsalted nuts each day, often have a lower body weight and a lower predisposition to chronic disease such as heart disease.

#14 Olive Oil

Olive oil is packed with monounsaturated fatty acids (MUFA). These fatty acids keep your heart healthy and your blood levels stable. Research suggests that unsaturated fats, like MUFAs are beneficial to maintaining a healthy weight compared to saturated fats.

Olive oil lowers triglycerides, increase HDL (healthy) cholesterol, and stimulate a hormone that keeps you full. It also appears to boost metabolic rate.

#15 Protein Rich Breakfast

Healthy protein supports your metabolism as well as your muscle structure. Eggs are a perfect belly-fat burning food.

Beginning your day with protein may help you resist snack attacks throughout the day. In one study, eating a protein rich breakfast had a good effect that lasted all day long. The participants had less desire for fatty, sugary foods than those who ate only cereal for breakfast.


#16 Quinoa

Quinoa is not a whole grain, though many people think of it in that way. It is actually a seed that provides 5 grams of fiber per cup. High-fiber foods keep you feeling satiated and full.

#17 Red Bell Peppers

There is more Vitamin C in one cup of bell peppers than you find in an orange. One cup of red bell peppers provide more Vitamin C than what is the daily recommended amount.

Vitamin C is awesome at reducing belly fat, so fill up on red bell peppers!

#18 Red Fruit

Choose red fruit like apples, watermelon, red grapes, and raspberries which are low in calories and have a high level of nutrients called flavonoids.

Research at the University of Western Australia found that the Pink Lady apples have the highest levels of flavonoids; antioxidants which are great for boosting the immune system.


#19 Soup

Start your meal with a cup of broth-based soup. You may end up eating less in the end. Keep the calorie count of the soup to 100 – 150 calories and skip the dollop of cream.

Team Up with Your Partner to Burn Belly Fat

A recent JAMA Internal Medicine Study of nearly 4,000 couples, found that people who team up with their partner are more likely to continue with their healthy habits. Combined effort pays off!

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The Best Foods to Burn Belly Fat

To lose weight effectively, here is a list of the best foods to burn belly fat. You can take it with you to the grocery store!

While you are on your journey to weight loss, it should not be difficult. There are many foods that can help you burn belly fat. Most of the foods on this list are delicious and easily available. They are easy on your pocketbook, as well! Try them and before long you will see your belly fat disappear!

Please Leave a Comment!

I would love to hear from you. What foods do you find helpful in keeping your body at a healthy weight?

Disclaimer: If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional. No content on this site should be substituted for direct medical advice from your doctor or another qualified healthcare practitioner. The information contained here is for informational purposes only. It is from my research and personal experience.

2 thoughts on “The Best Foods to Burn Belly Fat”

  1. It is good to read whole milk plain greek yogurt is recommended. I’ve been having that for breakfast every morning with frozen berries. I also take Juice Plus Nutritional Fruit and Veggie and Berries product every day.
    All very helpful information. Thank you!

    • Hi Sue, and thanks for stopping by with a comment! The protein in full-fat Greek yogurt has “stick-to-the-ribs” goodness and the “full-fat” yogurt helps you stay full for a longer period of time. You get more nutrition by adding your own fruit than buying the sweetened variety of yogurt. Good choice! All the best in your weight-loss journey!


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