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Home > Nutrition > 10 Healthy Foods That Help Burn Belly Fat

10 Healthy Foods That Help Burn Belly Fat

October 7, 2022
10 min read
By Shiza Khan, M.Sc. – Clinical Nutrition & Dietetics | Dietitian/Nutritionist

In this article:

  • Foods That Help Burn Belly Fat
  • Consider This
  • Most-Asked Questions
  • Final Word

While overall fat accumulation and excessive weight are a growing cause for concern worldwide, abdominal obesity, or simply put, belly fat is an even bigger reason to worry about, especially for women.

foods that can help reduce belly fat

The body tends to store excess fat in designated fat cells all over the body, but central obesity or belly fat occurs due to: (1)

  • Hormonal changes
  • Genetics (which affects how your body stores fat)
  • Stress and the release of cortisol
  • Insulin resistance

Fortunately, diet changes and exercise can lead to weight loss that can also help reduce the weight around the midsection.

Before diving into this article, remember that losing fat in just one area of the body is not possible, and you must seek to lose overall weight instead.

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Foods That Help Burn Belly Fat

While diet changes can go a long way in shaping the body, including a few foods that will target the reasons for accumulating belly fat will certainly give you the extra help. Here’s what you can eat.

1. Apples

consuming apples can help burn belly fat

Apples are a great food to consume in the daily diet. They are rich in phytochemicals and antioxidants and are useful in preventing heart diseases and reducing the risk of diabetes and even cancer. In Turkey, apples are used as part of a weight loss diet. (2)

Multiple experiments have reported the use of whole apples and apple juice in effectively reducing weight in 4–12 weeks. (3)

Recent studies have also isolated an anti-obesity compound in apple peels – ursolic acid – which was identified to have more fat-suppressing activity than the components present in the flesh of apples. The peel also contains 31% of the total polyphenols in the fruit. So, it is worth eating apples with the peels on. (4)

Just remember to wash and scrub the peel well with room-temperature water before consuming.

2. Beans

beans are satiating and help burn belly fat faster

Beans are consumed as part of the diet in many regions around the world. They are a great source of vegetarian protein and are rich in fiber and beneficial polyphenols. Beans are known to give early satiety, thus preventing overeating and helping gut microorganisms thrive. (5)

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A study evaluating the relationship between consumption of beans and body fat showed that women who consumed more beans had lesser overall body fat and smaller waists. (5)

So, include those beans in your main meals, salads, or dips and enjoy their slimming benefits.

3. Broccoli

broccoli can be consumed and helps burn belly fat faster

A versatile vegetable full of flavor and beneficial polyphenols, broccoli is another food you can consume to shed that extra weight.

Eating broccoli can reduce the synthesis of fat, improve liver health, and benefit gut microorganisms, as noted in an animal study. (6) Moreover, consumption of broccoli microgreens, the young shoots of broccoli, has also shown anti-obesity effects in high-fat diets. (7)

4. Grapes

grapes can help burn belly fat faster

Abundantly rich in polyphenols and antioxidants, grapes have several benefits.

In animal studies, including grapes in a low-fiber, high-sugar diet resulted in low fat mass and more lean muscle. It also had a protective effect on the liver, preventing fat accumulation in liver cells. In addition, it increased the number of specific gut bacteria responsible for increasing the total calories burnt by the body. (8)

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Grapes are also rich in a specific polyphenol – resveratrol. Not only is this compound a powerful antioxidant, but it also improves insulin resistance and reduces abdominal obesity. (9)

Include 1 cup of red or green grapes in your smoothies, salads, or snacks.

5. Grapefruit

grapefruit consumption can help reduce belly fat

Grapefruit belongs to the citrus fruits category, which is rich in vitamin C along with other nutrients. Half a grapefruit has 100% of the daily requirement of vitamin C and 8% of dietary fiber. (10)

People who eat grapefruit regularly have been found to have lower body weight, smaller waists, a lower BMI, and low triglyceride levels (that also contribute to belly fat). (10)

Therefore, consume grapefruit to get your daily vitamin C fix and a smaller waistline.

6. Sweet potato

eating sweet potatoes can help reduce belly fat

Sweet potato is used in traditional medicine to manage diabetes and reduce insulin resistance. Since insulin resistance is a contributing factor to belly fat, sweet potatoes can help reduce the waistline. (11)

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In one study, office workers in Taiwan replaced one meal with sweet potato for 8 weeks and had a 5% decrease in overall body weight and body fat without any side effects. (11)

Though dietitians may not recommend replacing meals at the risk of micronutrient deficiencies, including sweet potato in the daily diet can help with weight loss.

7. Oats

oats are a great option that help burn belly fat

Oats is an incredibly healthy cereal and breakfast choice. They are filled with a soluble fiber called beta-glucan that aids in metabolism and protects the liver from damage. (12)

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In overweight people between the age of 18 and 65 years, eating oats for breakfast for 12 weeks reduced not only their overall body weight but also their waistline. (12)

Start your day with a bowl of healthy unsweetened oats to achieve a slimmer waist and better health.

8. Prebiotic-rich foods

prebiotic-rich foods can help reduce belly fat

Prebiotic foods such as yogurt, kefir, sauerkraut, and kimchi contribute to the diversity and health of gut microorganisms. (13) Several studies have reported prebiotic foods were useful in reducing hip and waist circumference. (13)

Include a serving of prebiotic food in your daily meals for a kick of flavor and to get a slimmer waistline.

9. Eggs

eggs can help reduce weight and burn belly fat

Eggs are another popular breakfast choice all over the world. They are a rich source of proteins, vitamins, minerals, and healthy fats. (14)

In one study, participants who ate eggs for breakfast had significantly less eating and lower hunger after the breakfast meal, which reduced overeating and led to weight reduction. (14)

It is important to note that this efficacy of eggs was observed alongside a diet low in calories.

10. Coconut oil

coconut oil works wonder in reducing belly fat

Coconut oil, extracted from coconuts, can be a useful addition to a weight and belly fat reduction plan.

In a study done on men with obesity, intake of 1 tablespoon of virgin coconut oil improved their levels of cholesterol and triglycerides, which can contribute to belly fat. (15)

This can be confirmed from another study done on 20 adults with obesity, where consuming virgin coconut oil for 1 week resulted in approximately 3 cm off the waist. (16)

ALSO READ: What Are the Health Benefits of Coconut Oil?

Consider This

Before you set about losing weight, you must keep in mind that weight loss occurs due to calorie restriction and changes in the diet, so it is important to include the foods used in this article as part of a modified diet.

You must also remember to include other food groups in your diet to lose weight in a healthy manner.

In addition, here are certain other practices that can help in reducing abdominal weight:

  1. Say no to processed foods such as pastries, cakes, deep-fried snacks, sweetened fruit juices, and flavored drinks or yogurts.
  2. Read nutritional labels to identify the best products. Even though some products make claims to be low in carbohydrates or fat or sugar, they may not be. Ready-to-consume foods such as sauces, mayonnaise, and salad dressings can contain high amounts of sugar and additives that may contribute to weight gain or may be detrimental to your weight loss efforts.
  3. Try limiting carbohydrates since they are converted into fat for storage, which often accumulates around the abdomen. Studies have reported even a small amount of carbohydrate reduction can help in fat loss around the abdomen. (17)
  4. Incorporate exercises that can strengthen the core and stomach muscles. Combining that with aerobic exercises can help with the reduction of fat around the stomach and tone the waistline.

Most-Asked Questions

Can I use belly-fat-burning supplements?

is it safe to consume belly-fat-burning supplements?

Some of the belly fat burners are made with ingredients that can help improve metabolism and aid in fat loss. However, these take a long time and will be ineffective without changes to the diet and lifestyle. Moreover, they are often expensive.

It is better to rely on natural remedies and food for long-term healthy weight loss.

Can nuts help in fat loss?

Nuts have been recommended as healthy sources of fat that can be useful in maintaining overall health as well as fat loss.

Studies have also reported peanut sprouts to have an effect in reducing abdominal fat in women with obesity. (18)

I eat the foods in this article but still don’t lose weight. Why?

There are some other factors you might be missing out such as:

  • Hormonal imbalances
  • Lack of physical activity
  • High levels of stress
  • Lack of good sleep

Losing weight requires a holistic approach, and consulting a doctor and dietitian will allow you to identify areas that you are missing out on.

Final Word

Fat around the belly can be difficult to lose, putting undue pressure on you. Not only is it a risk factor for developing chronic illnesses, but it can also lead to body image issues, especially in young women.

While diet changes and lowered calorie consumption are good approaches to losing overall fat in the body, some foods can aid that process. Include the foods mentioned in this article in your diet for a healthy reduction of not only belly fat but also overall weight.

References
  1. van Gemert WA, Peeters PH, May AM, et al. Effect of diet with or without exercise on abdominal fat in postmenopausal women – a randomised trial. BMC public health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6371569/. Published February 11, 2019. 
  2. Selek Aksoy I, Otles S. Effects of green apple (golden delicious) and its three major flavonols consumption on obesity, lipids, and oxidative stress in obese rats. Molecules (Basel, Switzerland). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8877779/. Published February 12, 2022. 
  3. M; ASRAK. Weight loss associated with consumption of Apples: A Review. Journal of the American College of Nutrition. https://pubmed.ncbi.nlm.nih.gov/29630462/. 
  4. Ko D-Y, Ku K-M. Effect of anti-obesity and antioxidant activity through the additional consumption of peel from ‘fuji’ pre-washed apple. Foods (Basel, Switzerland). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8871014/. Published February 9, 2022. 
  5. Tucker LA. Bean consumption accounts for differences in body fat and waist circumference: A cross-sectional study of 246 women. Journal of nutrition and metabolism. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7294352/. Published June 6, 2020. 
  6. Eve AA, Liu X, Wang Y, Miller MJ, Jeffery EH, Madak-Erdogan Z. Biomarkers of broccoli consumption: Implications for glutathione metabolism and liver health. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7551379/. Published August 20, 2020. 
  7. Li X; Tian S; Wang Y; Liu J; Wang J; Lu Y; Broccoli microgreens juice reduces body weight by enhancing insulin sensitivity and modulating gut microbiota in high-fat diet-induced C57BL/6J obese mice. European journal of nutrition. https://pubmed.ncbi.nlm.nih.gov/33866422/. 
  8. Mezhibovsky E, Knowles KA, He Q, et al. Grape polyphenols attenuate diet-induced obesity and hepatic steatosis in mice in association with reduced butyrate and increased markers of intestinal carbohydrate oxidation. Frontiers in nutrition. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8238044/. Published June 14, 2021. 
  9. Mongioì LM, La Vignera S, Cannarella R, et al. The role of Resveratrol Administration in human obesity. International journal of molecular sciences. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8122246/. Published April 22, 2021. 
  10. Murphy MM, Barraj LM, Rampersaud GC. Consumption of grapefruit is associated with higher nutrient intakes and diet quality among adults, and more favorable anthropometrics in women, nhanes 2003-2008. Food & nutrition research. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4016745/. Published May 8, 2014. 
  11. Shih C-K, Chen C-M, Hsiao T-J, Liu C-W, Li S-C. White sweet potato as meal replacement for overweight white-collar workers: A randomized controlled trial. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356856/. Published January 14, 2019. 
  12. Chang HC; Huang CN; Yeh DM; Wang SJ; Peng CH; Wang CJ; Oat prevents obesity and abdominal fat distribution, and improves liver function in humans. Plant foods for human nutrition (Dordrecht, Netherlands). https://pubmed.ncbi.nlm.nih.gov/23371785/. 
  13. Perna S, Ilyas Z, Giacosa A, et al. Is probiotic supplementation useful for the management of body weight and other anthropometric measures in adults affected by overweight and obesity with metabolic related diseases? A systematic review and meta-analysis. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7922558/. Published February 19, 2021. 
  14. B Keogh J, M Clifton P. Energy intake and satiety responses of eggs for breakfast in overweight and obese adults-a crossover study. International journal of environmental research and public health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7432073/. Published August 3, 2020. 
  15. M; VCÉCLRELS-M. Effect of coconut oil on weight loss and metabolic parameters in men with obesity: A randomized controlled clinical trial. Food & function. https://pubmed.ncbi.nlm.nih.gov/32648861/. 
  16. Liau KM, Lee YY, Chen CK, Rasool AHG. An open-label pilot study to assess the efficacy and safety of virgin coconut oil in reducing visceral adiposity. ISRN pharmacology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3226242/. Published 2011.
  17. AM; GBAG. A lower-carbohydrate, higher-fat diet reduces abdominal and intermuscular fat and increases insulin sensitivity in adults at risk of type 2 diabetes. The Journal of nutrition. https://pubmed.ncbi.nlm.nih.gov/25527677/.
  18. Ha AW, Kim WK, Kim JH, Kang NE. The supplementation effects of peanut sprout on reduction of abdominal fat and health indices in overweight and obese women. Nutrition research and practice https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4460056/. Published June 2015.
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