What Can I Eat To Lose Belly Fat


I know you’re asking yourself: What can I eat to lose belly fat ? Well, the answer is simple. You need to avoid processed foods and start eating real, whole food.

Losing belly fat is more than just saying goodbye to love handles and man boobs, it’s also about boosting your overall health and wellness. You could have the flabs of your life or a six pack staring back at you in the mirror, but you’ll still be unhealthy if you take in the wrong types of food.

What Can I Eat To Lose Belly Fat

The truth is, you don’t need to cut carbs or fats, nor do you have to embark on any weird—and expensive—diet fads.

To reduce abdominal fat, try lowering carbohydrates and increasing protein and fiber intake. Learn the foods and ingredients that can help you lose belly fat below.

Research indicates that people who followed a low-carb diet had a smaller waist circumference in five years than those who didn’t. To reduce abdominal fat, try lowering carbohydrates and increasing protein and fiber intake. Also, eat gut-friendly foods and plenty of healthy fats. People may add apple cider vinegar and plenty of green tea to their diets. Changing your diet won’t necessarily mean losing weight first. However, eating certain foods and sticking to a regular workout routine can help with weight loss.

What should I eat to lose belly fat overnight?

To aid in your weight loss journey, eating the common foods below, coupled with a regular workout routine, can help you lose weight and shed belly fat:

  • Resveratrol: It can be found in abundance in fruits, peanut butter, and dark chocolate. This slows down fat accumulation in the body.
  • Red fruits: The deeper the color, the more effective they are at turning off obesity genes. Red fruits, such as apples, can be some of the healthiest foods to eat.
  • Choline: Researchers believe it turns off the genes for visceral fat gain. This nutrient is commonly found in eggs.
  • Spices and flavors: Cinnamon and ginger may help reduce swelling and slow down fat genes.
  • Oatmeal: Oatmeal is a great way to start the day and if it is a little sweet it may satisfy a person’s sweet tooth. Beans, rice, oats, and other fiber can work with the gut bacteria to turn off genes for diabetes.
  • Extra plant protein: It can be found in soy or split peas or nuts and seeds, such as almonds, pecans, or sunflower seeds. Also, a plant-based protein powder can be added to any smoothie for extra calories.
  • Lean meat: It can help keep the metabolism high. Lean meats include skinless chicken breast, the white meat part of the turkey, or the lean cuts of beef.
  • Leafy greens, green tea, and bright vegetables can help reduce swelling and turn off fat-storage genes. Bright, colorful vegetables also add color and crunch to the meal plan. Drinking green tea has also been shown to reduce visceral fat. Green tea is low in calories and contains epigallocatechin gallate (EGCG), which studies indicate that it effectively reduces belly fat.
  • Following a low-carb diet also means consuming more protein. Studies indicate that a diet rich in high protein foods, such as eggs, fish, seafood, legumes, nuts, meat, and dairy results in overall less abdominal fat, more satiety, and an increased metabolic function.
  • Adding fiber-rich foods to meals is also a key in keeping off the body fat. Good sources of fiber are foods, such as legumes, oats, psyllium husk, chia seeds as well as vegetables and fruit.
  • Studies show that strains of the Lactobacillus family can also help reduce abdominal fat. The research indicates that eating yogurt with this strain reduced body fat by three to four percent in six weeks.
  • Fatty fish rich in omega-3 fatty acids helps reduce visceral fat. Research shows that having two to three servings of salmon, herrings, sardines, mackerel, and anchovies per week can significantly reduce liver and abdominal fat.
  • Some studies show that drinking apple cider vinegar reduces body fat stores. The best way to take it is with water because undiluted vinegar can erode tooth enamel. It is also recommended to take it first thing in the morning to help flush out toxins and cleanse the liver.

What is the best diet to follow for weight loss?

According to research, the Mediterranean diet may aid in weight loss and promote better control of blood glucose (sugar) levels. It also reduces the risk of depression, stroke, and Alzheimer’s disease, and levels of inflammation (a risk factor of heart attack). Additionally, there is no need to count calories when following this diet.

The Mediterranean diet focuses on:

  • Olive oil, which is rich in healthy omega-3 fatty acids
  • Fruits
  • Vegetables
  • Whole grains
  • Fish (at least a couple of times a week)
  • Chicken
  • Beans
  • Nuts
  • Legumes
  • Flavorful herbs and spices
  • Occasional poultry, eggs, red meat, and a glass of wine
  • Cheese and yogurt in moderation

Example of Mediterranean diet plan:

  • Breakfast: Smoked salmon or a slice of whole-grain toast with half of a mashed avocado.
  • Lunch: Gazpacho soup or a spiced lentil salad.
  • Dinner: Penne pasta with roasted cherry tomatoes, olives, capers, and pine nuts.

Having a glass of wine in moderation is fine. Poultry, eggs, red meat, cheese, and yogurt may be added to the diet once a week. People should enjoy food and wine in moderation when socializing with friends and family during meals as part of the prescription.

Mediterranean diet is recommended for:

  • Short- and long-term weight loss
  • Effectively preventing cardiovascular disease
  • Effectively preventing diabetes
  • Its ease of compliance
  • Complete nutrition and calorie intake
  • Preventing other health risks

15 Foods That Can Help You Reduce Belly Fat

“All Progress takes place outside the Comfort Zone.”

These 14 Superfoods will help you to get rid of belly fat.

1- Nuts

2- Olive Oil

3- Avocados

4- Yogurt

5- Whole Grains

6- Beans

7- Red Bell Peppers

8- Chickpeas

9- Tuna

10- Pumpkin Seeds

11- Blueberries

12- Kale

13- Citrus Fruits

14- Eggs

5 Meals That Melt Belly Fat, Say Dietitians

I’ve been gaining weight for years and it’s all going to my belly. I’ve tried everything but nothing has worked. What can I eat that will help me lose belly fat?

Apples and peanut butter

apples peanut butter

Hannah Ackermann, RD, says that eating fiber-rich foods is important for your gut health, as well as stabilizing your blood sugar. Apples, in particular, are a great example of a fiber-rich food that can help with your overall digestion and metabolism—keeping your belly nice and flat.

“An apple’s skin, the outside shell of beans, and the seeds in blackberries are great examples of insoluble fiber,” says Ackermann. “Our body cannot break insoluble fiber down, so it moves through the digestive system relatively intact, adding bulk to stool and keeping our digestive system moving.”

In general, eating fiber-rich foods means you’ll eat less overall—and cause less belly fat in the long term.

“Fiber is an often overlooked but vital nutrient for gut health, weight management, lowering cholesterol, and regulating blood sugar levels,” says Ackermann. “By definition, fiber is the non-digestible part of carbohydrates that adds bulk to food. Consuming more fiber-rich foods helps you feel fuller after eating, so you generally eat less throughout the day.”

So enjoy an apple with a tablespoon of peanut butter to round out your snack and keep you feeling full for a long time after!

Oatmeal with berries

High fiber breakfast whole grain oatmeal with fresh berries nuts and seeds

Oatmeal is another great example of a fibrous food that is good for your digestive system. However, unlike apples, oatmeal is considered a soluble fiber, which moves through your digestive system a lot differently.

“Soluble fiber, such as the fiber found in oats, dissolves in water during digestion forming a gel-like substance that can bind to cholesterol and remove it from the body,” says Ackermann. Soluble fiber can also help regulate blood sugar by slowing down digestion.”

Whip up a bowl of oatmeal for soluble fiber and top with blackberries for that insoluble fiber, which can help with your overall belly bloat by the end of the day.

Breakfast burritos

Healthy breakfast burritos

However, what’s important to note about fiber is how it can produce gas that will cause your belly to bloat slightly. Do not fret—this is natural! The key is to also incorporate foods that will help relieve the gas in your system.

“There are many foods that are naturally more gas-producing and may lead to bloating short term,” says Shena Jaramillo, MS, RD. “These can include cabbage, cauliflower, brussels sprouts, beans, bran cereals, brown rice, and leaks. Foods high in sugar and/or salt will also lead to greater water retention and thus may temporarily increase body bloating.”

A breakfast burrito with a whole-grain tortilla and beans can help you with that.

“To reduce bloating and belly fat, choose these foods whole grains, beans, and gas-producing veggies in moderation,” says Jaramillo. “Have small portions throughout the day versus large portions in one meal.”

Dinners made with 50% produce

healthy plate

Whatever you decide to make for dinner—whether it be a healthy bowl of pasta or a few slices of pizza—always fill half of your plate with vegetables. It’s an easy tip to remember, boost your meal with fiber, and can help you get that flat belly you desire.

“A belly fat reducing plate would be [made of] 50% produce (fruits and veggies, about 2 fists), 30% protein (hand-sized portions), and 25% carbs preferably higher fiber carbs (about 1 fist),” says Leslie Bonci, MPH, RDN, CSSD, LDN.

Why this combination? “Protein helps to keep the body full for longer so it can help minimize between-meal hunger,” says Bonci. “Produce provides the finer and fluid to contribute to satiety- fill up, not out, and carbs can provide the fiber to help foods move through the digestive tract.”

Snack plates with almonds

Fruit and nuts in snack bowl

If you’re looking for a filling, flat belly snack, throw together an easy snack plate with fruit, crackers, cheese, and yes, nuts! Almonds especially.

“Almonds are high in good fats and are jam-packed with protein and fiber, so they keep you full and satisfied and can prevent you from overeating,” says Shanon Henry, RD with EZCare Clinic. “This makes them a great snack to help you lose weight.”

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