40 Foods That Shrink
Your Belly
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.
As you age, fat starts
accumulating around your midsection, which is especially dangerous because it
can be an indicator of heart disease, obesity, and diabetes.
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 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 an 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
sun butter are two great belly-busters,” says registered dietitian Lauren
Slayton of Foodtrainers. “The type of fat in the seeds has 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 sun butter, 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 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 body 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 old’ 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 contains 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.
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 powerf
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.ul
compound that boasts ab-uncovering powers.
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, a 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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