40 Best Belly-Shrinking Foods
Follow April Benshosan
40 Best Belly-Shrinking Foods
You may think that the quarantine 15 is going to stick to
your body for good, but it's never too late to get your body back in shape—especially when your local
supermarket has plenty of foods for weight loss that burn belly fat.
To help you banish belly fat for good, we've compiled 40
best foods for weight loss that can shrink your gut. And for more, be sure to
check out 40 Best-Ever Fat-Burning Foods.
1. Matcha Tea
Green tea's waist-whittling effects are hard to reckon
with—until you've met matcha. Epigallocatechin gallate (EGCG), the potent
belly-fat-melting catechin in the bright brew, is 137 times greater in
concentration than the amount of EGCG available from green tea, a study in
the Journal
of Chromatography found. Is matcha not your match? Sneak the
superfood powder into one of our best-ever weight loss smoothies.
2. Sprouted Bread
When you're trying to burn belly fat, bread can be your best
friend or worst enemy—depending on which loaf you choose. Instead of reaching
for nutrient-void white bread, opt for toast baked with sprouted grains.
"Sprouted whole grains tend to have a different flavor profile, but there
are a lot of health benefits associated with them because—depending on the
grain—they can contain vitamin C, vitamin B, fiber, folate, and some additional
amino acids," says Jessica Crandall, a Denver-based RD, certified
diabetes educator and national spokesperson for the Academy of Nutrition and
Dietetics in 19 Best & Worst Store Bought Breads. Both fiber and
vitamin C have been linked to weight loss, so start stacking your sandwiches
smartly. Vegetables, like bell peppers and broccoli, are excellent sources of
vitamin C and fiber.
3. Guacamole
Swap your mayo and mustard for a dose of guac. Avocados are a potent fruit when it comes to fighting
belly fat. They're loaded with monounsaturated fats that keep you slim and
satiated. A study in Nutrition Journal also found that participants
who ate half a fresh avocado with lunch had less desire to snack or eat
afterward. As one of our best foods that burn belly fat, we love sneaking
avo into smoothies and baked goods.
4. Eggs
Eggs are a healthy and quick breakfast and dinner
option because they're high in muscle-building protein and fat-burning choline.
But you don't want to throw away the yolks. About half of the egg's
protein is found in the sunny goodness. Plus, the yolk just happens to be the
top dietary source of fat-burning choline. One
study found that choline supplementation reduced BMI as well as levels
of the hunger hormone leptin, adding that the nutrient breaks fat down for use
as an energy source. Get crackin'!
5. Dark Chocolate
Cocoa butter, the natural oil found in chocolate, is made up
of heart-healthy monounsaturated fats (specifically, fat-burning oleic acid) as
well as oft-avoided saturated fats. However, one-third of the fats
in cocoa is stearic acid, a saturated fat that doesn't elevate blood
fat levels to the same degree that other saturated fatty acids do. What's more,
dark chocolate containing 70 to 85 percent cacao packs in more fiber than the milky variety, an important factor for
weight loss and maintenance.
6. Peanuts & Peanut Butter
Besides for making a delicious spread or dip, peanuts also
pack in a belly-fat-blasting effect. Genistein, a compound that acts on obesity
genes and reduces your body's ability to store fat, is present in this
versatile nut. What's more, peanuts are brimming with polyunsaturated fats,
which have been shown to "turn on" genes in visceral fat that are
linked to reduced fat storage and improved sugar metabolism in the body, according
to a Uppsala University study.
7. Garlic
A study in the journal Nutrition
Research and Practice found that mice given a high-fat diet
supplemented with garlic lost significantly more visceral abdominal fat—the fat
stored around your organs that can potentially result in metabolic
ailments—than those who avoided the allium. As if you needed another good
reason to start sprinkling the stuff.
8. Wild Salmon
If your goal is to show off your abs, you may want to
add omega-3-rich wild salmon to your shopping list. A study in
the journal PLoS One reveals that participants who added
omega-3 fats to their diets shed more weight and had an easier time keeping it
off than those who didn't. Unlike their farmed cousins, wild salmon contains
more anti-inflammatory omega-3s and less omega-6s, which can cause inflammation
in excess.
9. Skyr
This Icelandic-style cheese dates back to over a thousand
years old, yet it's completely underrated in the western world. One cup of the
yogurt-like blend requires nearly four cups of milk to produce, which is how it
achieves that divinely creamy texture. Skyr's high protein content (it's got
about 17 grams per plain, 5.3-ounce cup) and gut-loving probiotics make this
pick a double whammy against belly fat. We especially like Siggi's and Icelandic Provisions'
low-sugar cups.
10. Tart Cherries
We know that tart cherries are a prime pre-bedtime snack
thanks to their ability to increase your body's melatonin levels for better
sleep quality. But did you know that the ruby red orbs can also help you shed belly fat? A study in the Journal
of Medicinal Foods found that tart cherry intake was associated
with reduced abdominal fat. Researchers also found that the fruit can ward off
metabolic syndrome, therefore reducing the risk of developing type 2 diabetes
and heart disease.
11. Pu-erh Tea
Consider pu-erh tea green tea's less-appreciated twin
sibling. The Chinese fermented tea is made of leaves and stems of the Camellia
sinensis plant—the same species that births green, black, and oolong teas. A
study in Phytotherapy Research found that pu-erh reduced
visceral fat accumulation (bye-bye, belly fat) and reduced high blood fat
content in obese rats. Other research also suspects that the brew can reduce
cholesterol, especially heart-harming LDL levels.
12. Sunflower Seeds
"Sunflower seeds and sunbutter are two great
belly-busters," says registered dietitian Lauren Slayton of Foodtrainers. "The
type of fat in the seeds have been shown to reduce abdominal fat in women with
no other change in diet." Sunflower seeds make an ideal portable snack,
but if you're opting for sunbutter, make sure to pair it with Ezekiel sprouted bread for extra slimming effects.
13. Quinoa
The queen of all Buddha bowls and superfood salads, quinoa packs in more protein than any other grain as
well as all nine essential amino acids—a true rarity in the plant kingdom! A
study in the Current
Developments in Nutrition journal reveals that the Andean grain
reduces waist circumference as well as serum triglycerides in overweight and
obese subjects.
14. Kamut
Quinoa's nutritional profile is on its A-game when it comes
to shrinking your gut, but Kamut is also a superstar when it comes to banishing
the belly. The Middle Eastern whole grain is teeming with slimming omega-3
fatty acids, protein, and fiber—a triple threat to soft abs. Plus, a study
published in the European
Journal of Clinical Nutrition found that Kamut reduces
cholesterol, blood sugar, and inflammation-causing cytokines.
15. Blueberries
If you want to look your best, start popping blueberries on
the daily. A study in the Journal
of Medicinal Food found that the antioxidant-rich fruit can reduce
abdominal fat in addition to triglycerides and total body weight.
16. Cottage Cheese
Not only is cottage cheese low in calories, but it's also a
solid source of protein—casein, specifically, which digests slower than whey to
keep you satiated for longer. Bump up the cheese's slimming powers by choosing
a brand that sneaks in probiotics, such as Muuna and Good Culture.
17. Kimchi
This spicy pickled cabbage can jazz up your mundane salads
as well as it can combat fat. Researchers at Kyung Hee University in Seoul, Korea, found that the
probiotics found in kimchi, namely Lactobacillus brevis, suppressed weight gain
caused by a high-fat diet by a whopping 28 percent! Similarly, sauerkraut,
pickles, and brined olives pack in these waist-whittling effects.
18. Herring
You've likely seen these little fish pickled and floating
inside a jar in the fridge section of your supermarket. As odd of a dinner protein
as it may seem, herring is a seriously slimming choice. Not only does it
contain protein, which is essential for building lean muscle that burns fat, it
also contains choline—the same supreme nutrient found in egg yolks—and
omega-3s.
19. Bell Peppers
If you constantly find yourself a victim of stress, don't
expect to fry the flab off your waistline. Why? Stress produces the hormone
cortisol, which encourages the belly to store fat. But there's an easy way to
combat it: vitamin C-rich foods—enter: bell peppers—have the
fat-fighting ability to reduce your stress levels and keep your bod in tip-top
shape.
20. Sweet Potato
A slow-digesting carb, this tater will keep you full for
hours and way less susceptible to that second helping of potato chips. Sweet
potatoes' carotenoids have been shown to correlate with improved weight and fat
loss, according to a Nutrition
and Diabetes journal study.
21. Red Grapes
The magic component in grapes, resveratrol, has been shown to
increase the breakdown of fat and reduce the metabolic formation of fat in
mature fat cells, according to a study in the Annals of
the New York Academy of Sciences. Which leads us to our next food that
burns belly fat…
22. Red Wine
Who knew that your dinner buddy was so good at frying fat
cells? But not just any ol' wine will do the trick—you have to pop open the
right vino. Malbec, Petite Sirah, St. Laurent, and Pinot Noir all have
the highest content of slimming resveratrol.
23. Black Beans
Wake Forest Baptist Medical Center found that for
every additional 10 grams of soluble fiber eaten per day, participants' belly
fat was reduced by 3.7 percent over five years. Black beans are one of the
richest sources of soluble fiber, containing 4.8 grams per cup. Luckily,
they're super easy to add to your diet in the form of chilis, omelet mix-ins, and soups!
24. Macadamia Nuts
Most of the fat in macadamia nuts is monounsaturated;
research from Reina Sofia University Hospital reveals that study
participants who consumed a diet rich in monounsaturated fats over a 28-day
period gained less belly fat than their saturated fat-consuming counterparts.
What's more, folks also improved their insulin sensitivity. It might be
tempting to grab that white chocolate macadamia nut cookie now, but snacking on
the filling nuts on their own will help you reach your flat-belly goals way faster.
25. Hazelnuts
Another wonderful source of monounsaturated fats, hazelnuts
contain about 52 grams of the stuff per cup, chopped. Make your own Nutella at
home by combining hazelnuts with antioxidant-packed dark cocoa to double your
chances of blasting belly fat. Just remember to skip the added sugar to reap full benefits.
26. Grapefruit
This list wouldn't be complete without grapefruit making an
appearance. The fat-frying citrus has been touted for its waist-whittling
benefits for good reason: A study published in the journal Nutrition & Metabolism found
that those who ate grapefruit lost more weight. And that's not all; other studies
show that grapefruit can "turn on" brown fat cells, which break down
body fat. Opt for pre-gaming your daily breakfast with a half grapefruit.
RELATED: Your guide to the anti-inflammatory diet that heals
your gut, slows the signs of aging, and helps you lose weight.
27. Coconut Oil
This tropical oil has been quite controversial in the health
sphere due to its high saturated fat makeup. However, coconut oil's
medium-chain triglycerides (MCTs) are burned as energy instead of being stored
as fat. A study in the journal Lipids found
that participants who supplemented their diet with two tablespoons of coconut
oil daily saw smaller waistlines than those who supplemented with soybean oil,
and although both groups experienced overall weight loss, only the coconut oil
group saw smaller waistlines. Another study reveals
that men lost over an inch from their waistlines in just four weeks by adding
coconut oil to their diets.
28. Lemons
"One of the most under-appreciated magic fat-burning
elixirs is water," says Ajia Cherry, a personal trainer and Founder at
Functional Innovative Training. "The more water you drink, the fuller you
will feel, the easier it is to cut back on unnecessary calories. That's an
essential element of weight and fat loss." Use the juice of a lemon for a
zingy salad dressing base or squirt the stuff into a glass of water to burn
belly fat.
29. Cinnamon
You can chalk up this warm spice's slimming
effects to cinnamaldehyde, the ingredient that gives cinnamon its flavor.
Wondering how to incorporate the spice into your daily diet? Try sprinkling it
onto oats, sneak it into homemade lattes and smoothies, and even add into meat
rubs for a unique flavor boost.
30. Tuna
The affordable cans not only pack in about 13 grams of protein
per 2.5-ounce serving to help to build muscle and burn fat, but they also
contain significant amounts of omega-3 fats—especially brain-boosting DHA.
These heart-healthy polyunsaturated fats in tuna have been shown to help you
shed weight, deeming this versatile fish one of our top foods that burn belly
fat.
31. Jicama
"The bark-like skin on this vegetable can appear
intimidating, but jicama is an incredibly versatile vegetable that can be
enjoyed raw or cooked," Erin Palinski-Wade, RD, CDE, author of 2 Day Diabetes Diet and
Hass Avocado Goodness Expert, tells us. Why's this starch so important to
include in your ab diet? "With 32 grams of fiber in one medium jicama,
this vegetable can easily help you to meet (and exceed) your daily fiber
goals." For every 10-gram increase in soluble fiber eaten per day,
visceral fat was reduced by 3.7 percent over five years, one study found.
32. Pomegranate
Don't let a potential T-shirt stain deter you from breaking
open this juicy fruit. A study in the International Journal of Obesity found that
supplementing rats' diets with pomegranate exhibited an especially significant
decrease in abdominal fat. This resulted in reduced markers of both obesity and
cardiovascular risk factors, two major bonuses.
33. Gochujang
This spicy fermented condiment made from chili powder hails
from Korea and has been shown to blast abdominal fat as well as it can spice up
suppertime. A study in Nutrition and Metabolism found that
supplementing participants' diets with the sauce for 12 weeks results in
significant decreases in visceral fat—the type of fat that lurks around your
midsection and can potentially result in metabolic disorders. Researchers
suspect that these results can be chalked up to capsaicin, the bioactive compound
found in spicy peppers.
34. Cayenne
Not a fan of the overpowering taste of Gochujang? Try
sprinkling your meats and veggies with cayenne pepper. The hot stuff also
contains capsaicin, the powerful compound that boasts ab-uncovering powers.
35. Soy
Time to bust out the wok and get to pressing that tofu. Soy
products such as tofu, tempeh, and edamame boast a powerful isoflavone called
genistein, which increases lipid oxidation. Next time you hit up your favorite
Japanese joint, don't forget to order the edamame appetizer and swap your
regular teriyaki dish for tofu.
36. Broccoli Sprouts
You've learned to love the mini trees and even added them to
your weekly menu. But have you heard of their sprouted counterparts? Broccoli
sprouts have been linked to cholesterol-lowering effect and have been shown to
potentially reduce fat storage, a Kanazawa
University study found.
37. Beets
Beets get their glorious hue from anthocyanins, powerful
water-soluble plant pigments that can also trim your muffin top. Rather than
caving to your sweet tooth with a Snickers bar, try slicing beets and drizzling
with olive oil and a sprinkle of sea salt before popping them into the oven.
High heat helps to caramelize the beets' natural sugars, resulting in a root
veggie that's more like mother nature's dessert!
38. Cranberries
Ditch that bag of sugary Craisins and opt for cranberries
with no sugar added instead. The tart little orbs are one of the top dietary sources of ursolic acid, an anti-inflammatory
plant compound that's been shown to target fat around your gut. In fact, one
study found that ursolic acid increased muscle mass and strength, improved
glucose tolerance, promoted brown adipose tissue deposition, and decreased
white adipose tissue mass in mice fed a high-fat diet.
39. Persimmons
You've seen the exotic fruit in your local Whole Foods'
produce section, but if you haven't found a good reason to bag it yet, here it
is: like cranberries, persimmons contain ursolic acid. But you've gotta eat the
firm, leathery skin to reap the benefits. If you're not a fan of the texture,
try blending the whole fruit into a quick weight-loss smoothie.
40. Barley
"Barley contains a whopping 6 grams of belly-filling,
mostly soluble fiber that has been linked to lowered cholesterol, decreased
blood sugar, and increased satiety," Lisa Moskovitz, RD, CDN, tells us
in 25 Best Carbs That Will Uncover Your Abs. Stabilized blood
sugar and reduced hunger is a double threat against belly fat, so start adding
barley to everything from stews to salads. You can even enjoy the cereal grain
for breakfast: just cook until done and stir in cinnamon, dates, nutmeg, and
crushed nuts for a satisfying and healthy start to your day.
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