Get a Flat Stomach with These 32 Foods That Burn Belly Fat Fast

Are you tired of feeling self-conscious about your belly fat? You’re not alone. Many people struggle with excess weight around their midsection, but the good news is that there are foods you can eat in order to lose that stubborn gut.

That’s right, you don’t have to rely solely on crunches and sit-ups to get a flat stomach. In fact, there are 32 foods that burn belly fat fast. From fruits and veggies to nuts and spices, these foods are not only delicious but they are also packed with nutrients that can help you achieve your weight loss goals.

So, if you’re ready to say goodbye to belly fat and hello to a flatter stomach, keep reading to learn about these 32 foods and how to incorporate them into your diet.

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List Of 32 Foods That Burn Belly Fat Fast- Overview

Eating certain types of food or following certain diets can lead to a reduction in abdominal fat.

It might sound obvious but it is worth saying again because this is crucial to your success.

Eating a poor diet that is high in calories, sugars, and unhealthy fats can lead to an increase in belly fat. Too many calories cause the body to store excess this energy as fat. The addition of sugar to our diet increases blood glucose levels which triggers the release of insulin and that can lead to weight gain.

Eating refined sugars and oils can also lead to an increase in inflammation within the body which has been shown to contribute to weight gain.

Now that you know how your diet affects belly fat, let’s take a look at the foods that can help you burn it off.

The 32 foods that burn belly fat fast belong to the following food groups:

1. Leafy greens and cruciferous vegetables

2. Berries and other fruits

3. Whole grains and oats

4. Nuts and seeds

5. Lean protein sources

6. Spices and herbs

7. Healthy fats and oils

Incorporating the 32 foods that burn belly fat fast into your diet can help you achieve your weight loss goals and gain a flat stomach.

32 foods that burn belly fat fast kale and collard greens

Leafy Greens and Cruciferous Vegetables

Leafy greens and cruciferous vegetables are packed with nutrients that can help you burn abdominal fat. These vegetables are low in calories and high in fiber, which can help you feel full and satisfied without consuming too many calories. They are also high in vitamins and minerals that can support your overall health.

The leafy greens and cruciferous vegetables that aid weight loss are:

  1. Kale,
  2. Spinach,
  3. Collard greens,
  4. Broccoli,
  5. Brussels sprouts.

Kale and the others on our list are nutritious vegetables that support weight loss efforts, including reducing belly fat. They are low-calorie foods, which means you can consume a larger portion without significantly increasing your calorie intake.

Kale is high in dietary fiber, which helps make you feel full for longer and reduce overall calorie intake. A study published in the Annals of Internal Medicine found that participants who followed a high-fiber diet had significant reductions in visceral fat (belly fat) compared to those on a low-fiber diet.

Chronic inflammation is linked to weight gain and obesity. All five of the leafy greens and cruciferous vegetables on our list contain antioxidants and anti-inflammatory properties that help combat inflammation in the body, aiding in reducing belly fat.

These 5 vegetables all have a low glycemic index, meaning they won’t cause a rapid spike in blood sugar levels. Stable blood sugar levels promote weight loss by preventing excessive insulin secretion, which can lead to the storage of fat, particularly around the belly area.

32 foods that burn belly fat fast blueberries strawberries raspberries
32 foods that burn belly fat fast

Berries and Other Fruits. (Breakfast foods for weight loss)

Berries and other fruits are not only delicious but some are also great for targeting visceral fat. The fruits we want are low in calories and high in fiber. They are also high in antioxidants, which is an effective and natural way to help reduce inflammation and promote overall health.

The berries and fruits that support your weight loss are:

  1. Blueberries,
  2. Strawberries,
  3. Raspberries,
  4. Apples,
  5. Pears.

All of these fruits are rich in dietary fiber, which helps promote satiety, reduce appetite, and control calorie intake. Berries like blueberries, strawberries, and raspberries, as well as apples and pears, are relatively low in calories. Enjoying these fruits as snacks or incorporating them into meals can provide essential nutrients and reduce cravings for sweet flavors without significantly increasing caloric intake

Fruit help you shed those extra pounds due to its high water content, contributing to hydration. Staying properly hydrated can aid digestion, support metabolism, and help control appetite, all of which can impact weight loss efforts. Apples and pears have a particularly high water content which is why they appear on our list of the top 32 foods.

All five fruits and berries are rich in polyphenols, which are bioactive compounds. Some studies suggest that polyphenols, particularly those found in berries, promote healthy weight by influencing fat metabolism and reducing fat storage.

Try adding these fruits to your breakfast oatmeal, to yoghurt or make yourself a fresh and healthy smoothie.

steel cut oats burn belly fat fast
32 foods that burn belly fat fast

Whole Grains and Oats

Another food group you should eat to gain a flatter belly are whole grains and oats. These foods are high in fiber, which helps regulate your digestion and keep you feeling full. Eating more fiber also helps to regulate the body’s blood sugar and insulin levels, which help to reduce cravings and prevent overeating.

Additionally, whole grains and oats contain healthy amounts of protein, which can help to increase your metabolism which helps to burn more fat.

The whole grains and oats on our list are:

  1. Quinoa,
  2. Brown rice,
  3. Whole wheat bread,
  4. Steel-cut oats.

Quinoa, brown rice, and whole wheat bread are complex carbohydrates, meaning they are digested more slowly than refined carbohydrates. This slower digestion helps prevent spikes in blood sugar levels, which can contribute to weight gain and increased belly fat.

These foods have a relatively low glycemic index (GI), which measures how quickly a specific carbohydrate raises blood sugar levels. Foods with a low GI produce a gradual and steady increase in blood sugar, preventing excessive insulin secretion and reducing the storage of visceral fat.

Try incorporating these foods into your meals. Quinoa is a wonderful ingredient for salads, soups and breakfast porridges. Recommended weight loss recipes using brown rice dishes include pilafs, rice salads, healthy one-pots and whole food, whole spice curries.

Why are steel cut oats one of the foods on our List?

Gram for gram steel-cut contain more protein and fiber, and fewer carbs, than rolled oats. Steel cut oats contain β-glucan, a type of soluble fiber that slows the movement of food through the digestive tract to keep you feeling fuller after eating. They are a valuable source of Vitamin B Complex and Iron

As well as your morning oatmeal bowl the oats are excellent in salads and even toasted and sprinkled on your stir-fry!

chia seeds burn belly fat

Nuts and Seeds Are Fat-Burning Foods

Nuts and seeds are a great source of healthy fats and protein. They are high in fiber and other important nutrients that can support your overall health.

The nuts and seeds that help you target weight loss are:

  1. Almonds,
  2. Walnuts,
  3. Brazil Nuts
  4. Chia seeds,
  5. Flax seeds,
  6. Sesame seeds.

Almonds are a superfood due to their high protein content. They are also full of antioxidants, fiber and mono-unsaturated fats. They are a great source of the amino acid, L-arginine which helps your body burn fat. Clinical trials show that eating 3 to 5 almonds everyday enables greater weight loss and higher fat metabolism.

Walnuts are high in unsaturated fats, as well as being a good source of omega-3 fatty acids, plant-sterols and vitamins all of which help suppress hunger.

Brazil Nuts have loads of protein and fiber. They also provide you with selenium, magnesium, phosphorus and thiamine, all of which are helpful for weight loss. Plus the L-arginine found in Brazil nuts helps burn fat and boost metabolism.

Research shows that Chia seeds boost digestive health and your metabolic rate. They are also high in iron, fiber, antioxidants, Omega-3 and other good fats all of which help you lose weight. They also have almost zero calories! Most of the seed can’t be digested so they fill you up, keeping hunger at bay, and then pass through!

Flax seeds contain polyphenols which act as antioxidants in the body. They also have significant amounts of fiber. Combined this helps reduce inflammation, reduce cholesterol, regulate blood sugar and prevent the body storing excess energy as fat.

Studies show flax seeds are effective for weight loss as they are high in fiber, antioxidants, and B vitamins. They help to regulate glucose metabolism and reduce oxidative stress. All of these factors benefit weight loss programs.

legumes for weight loss
Nuts and Seeds are part of the 32 foods that burn belly fat fast

Fat Burning Lean Protein Sources

There are four major benefits of protein when losing weight. Lean protein sources are essential for building and preserving muscle mass. Muscle mass is one of the key factors for burning calories and losing weight. Protein keeps you fuller for longer, it increases the thermic effect of food, and the body finds it hard to store protein as body fat.

The best lean protein foods for weight loss are:

  1. Chicken and Turkey breast,
  2. Lean Beef,
  3. Fish,
  4. Tofu,
  5. Legumes.
  6. Egg Whites.

Chicken and turkey breasts, are rich in protein and low in fat but you must remove the skin. 100 grams of cooked chicken or turkey breast has approximately 30 grams of protein. Lean beef is an excellent source of protein and an excellent source of B vitamins, zinc, and selenium.

White-fleshed fish is excellent as it has high levels of protein, very little fat and low calories. Other types of fish, such as salmon, can also be eaten as it is packed with healthy omega-3 fats, it is not as healthy as white fish so moderation is called for.

Tofu is a great source of plant protein, so perfect for vegetarians, and also provides us with all the essential amino acids.

Legumes, such as dried beans, peas, and lentils are full of lean protein, are high in fiber and help to lower your cholesterol.

Half the protein you get in an egg is from the white. But the whites contain a tiny amount of the fat and less than a quarter of the calories compared to the whole egg.

cinnamon ginger turmeric for weight loss
Spices and Herbs are Included in our 32 foods that burn belly fat fast

Spices and Herbs To Include In Your Diet

Spices and herbs are brilliant for adding flavor to your meals without adding extra calories or sugar. But some spices and herbs are extra valuable to use for their ability to promote weight loss.

The spices and herbs that promote weight loss are:

  1. Cinnamon,
  2. Vinegar,
  3. Cumin,
  4. Turmeric.
  5. Vinegar,
  6. Methi Ajwain Kali Jeeri.

Cinnamon is full of fiber and helps lower blood sugar levels. It also boosts metabolism due to the body using more energy to process cinnamon than other foods. Research and controlled trials show that cinnamon targets fat deposited in the abdominal area.

Studies have shown Acetic acid (AcOH), the large component of vinegar successfully reduce body fat in animals. This was followed by a clinical study of Japanese individuals who were overweight. They were divided into three groups with similar body weight, BMI, and waist circumference. Over 12 weeks, each group consumed a daily beverage with either 15 ml or 30 ml of vinegar, or no vinegar (placebo).

The vinegar groups showed significant reductions in body weight, BMI, visceral fat, waist circumference, and triglyceride levels compared to the placebo group. These results suggest that regular vinegar intake may help prevent metabolic syndrome and reduce obesity.

Cumin helps with weight loss because of its anti-inflammatory and antioxidant properties. It also aids a healthy digestive system.

Turmeric contains anti-inflammatory properties that reduce inflammation in the body, which is one of the factors in weight gain. It also helps by regulating sugar levels and preventing insulin resistance. This results in excess fat not being retained in the body. Studies on curcumin a substance found in turmeric can actually suppress fat tissue growth.

Oregano is full of carvacrol, a phenol found in many aromatic plants. Studies show that carvacrol may help decrease weight gain by altering fat synthesis in the body.

One of the best food types for weight loss is an ayurvedic weight loss treatment that work faster than other home remedies such as apple cider vinegar. It achieves this through satiety. This remedy is a drink that is made from three seeds that have been ground into a fine powder and fixed in to water.

The three seeds are Methi (Fenugreek), Ajwain (Carom Seeds) and Kali Jeeri (Bitter Cumin Seeds). We have a post dedicated to this remedy and you can get the recipe for Methi Ajwain Kali Jeeri.

YouTube video

Healthy Fats and Oils – Fat Burning Foods!

When you want to reduce weight, adding certain foods like fats and oils may seem the last thing you should include in your diet. However healthy fats and oils are essential in your weight loss journey and will actually help burn of that abdominal weight.

Research studies tell us the type of fat and oil to use are those that are high in monounsaturated and polyunsaturated fats, as this helps reduce inflammation in the body.

The fats and oils we recommend when preparing dishes with these 32 foods are olive, avocado (made from the fruit of the avocado), and safflower.

Foods to Avoid When Losing Belly Fat.

The first step to beat the bulge is knowing which foods need to be removed from our diet. In addition to the 32 foods listed above that you need to add to your diet, it’s important you stop your intake of unhealthy foods, allowing you to reduce weight the right way. The foods to avoid are:

  • All Processed foods, such as deli meats, pizza, frozen meals, most breakfast cereals, canned or instant soups, white bread and packaged goods like chips, cookies, crackers and baked goods
  • Sugary drinks, like sweetened coffee and tea, energy drinks, many fruit juices and soft drinks.
  • Foods high in saturated and trans fats such like coconut oil, butter, lard, cakes, cookies, pastry, fatty meats and pies
  • Refined carbohydrates like most packaged cereals, white bread, white rice, pasta, biscuits, candy, pastries, white flour, and alcohol such as beer, wine and spirits.

By avoiding these foods and focusing on the correct types of food for weight loss, meaning those that are whole, and nutrient-dense, you will boost metabolism and increase fat burning, ultimately achieving a flatter stomach faster.

Sample Meal Plan Using The 32 foods that burn belly fat fast.

The key to burning belly fat and achieving a flat belly is to eat fewer calories, and up the amount of high-protein food and foods high in fiber. By adding food that burns belly fat and reducing your intake of unhealthy foods you avoid weight gain and prevent fat deposits in the midsection developing.

The first step for weight loss is to select the right foods.  This can be time consuming when you start out, and many people give up. For that reason we have taken the best 32 foods that burn stomach fat and created a series of simple but tasty and nutritious meal plans.

Below you will find a 7 day meal plan which use the foods that help you reach your weight loss goals. When you are trying to lose belly fat, your meal options and the taste becomes important.  Therefore on some of the days you will see either a meal and a side dish (marked as and/or) or you will see two evening meal options (marked as or). Here is the one week plan using fat-burning foods.

Fat-Burning Foods Meal Plan

DayTimeDescriptionCalories Range
Monday8:00 AMBreakfast Smoothie200-250
12:00 PMQuinoa Salad300-350
6:00 PMGrilled Chicken Breast400-450
or6:00 PMBaked Salmon350-400
Tuesday8:00 AMOatmeal with Berries250-300
12:00 PMLentil Soup350-400
6:00 PMTurkey Meatballs300-350
and/or6:00 PMSteamed Vegetables150-200
Wednesday8:00 AMGreek Yogurt with Nuts200-250
12:00 PMQuinoa Stuffed Peppers400-450
6:00 PMGrilled Shrimp Salad350-400
or6:00 PMBaked Cod with Lemon300-350
Thursday8:00 AMVeggie Omelet250-300
12:00 PMChickpea Salad350-400
6:00 PMBaked Chicken Thighs400-450
and/or6:00 PMGrilled Zucchini150-200
Friday8:00 AMAvocado Toast200-250
12:00 PMSpinach and Mushroom Frittata300-350
6:00 PMTurkey Chili400-450
and/or6:00 PMRoasted Brussels Sprouts350-400
Saturday8:00 AMChia Pudding250-300
12:00 PMQuinoa and Black Bean Bowl400-450
6:00 PMGrilled Chicken Salad350-400
or6:00 PMBaked Halibut300-350
Sunday8:00 AMVegetable Oatmeal200-250
12:00 PMLentil Curry350-400
6:00 PMTurkey Breast400-450
and/or6:00 PMSteamed Broccoli150-200
Meal Planner

Additional Tips for Weight Loss

There are also lifestyle changes you need to make which will increase weight loss success. These include:

  • Exercise regularly, this should include exercise that increases heart rate such as cardio and exercise that builds muscle mass like strength training.
  • Get ample sleep, you need to aim for 7 to 8 hours of sleep per night at a minimum. Without this your body will find it hard to burn fat.
  • Manage stress, research shows a clear link between stress and gaining weight. You may like to try meditation or yoga to relax and prevent food intake being stored as fat.
  • Drink plenty of water, aim for at least 8 glasses per day
  • Drink plenty of water, aim for at least 8 glasses per day
  • Eat high fiber foods that reduce appetite and increase fat burning
  • Plan tasty meals, if stuck for ideas search the internet for foods that burn more calories, and aid in weight loss.
  • Eat breakfast. Don’t skip breakfast instead utilize breakfast foods that burn belly fat quickly.

Conclusion on 32 foods that burn belly fat fast

Burning belly fat and achieving a flatter stomach is possible with the right diet and lifestyle changes. By incorporating whole, nutrient-dense foods like leafy greens, berries, whole grains, nuts, seeds, lean protein sources, spices, herbs, and healthy fats and oils, you will help your body have the tools needed to burn belly fat and achieve your weight loss goals.

Remember to avoid processed foods, sugary drinks, and foods high in saturated and trans fats, and make sure to get regular exercise and sleep. Stress management and hydration is a priority. With these tips, and our top 32 foods that burn belly fat quickly you can say goodbye to excess fat and weight, and hello to the leaner, healthier, and happier you.

get a flat stomach with these 32 foods that burn belly fat fast
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HolisticJB
Educator and International Leadership Consultant with over 20 years experience, and still loving it! Qualified and Licensed Reiki Master Teacher, Hypnotherapist and Chakra Energy Health Body Worker. A traveler, a foodie and a knowledge seeker with a passion for all things healthy, herbal and energy holistic!

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