As a trainer and nutritionist, I constantly have clients approach me, sharing that they want nothing more than to get rid of their stubborn belly fat. Many people hold excess weight in the abdominal area, so if this sounds like you, you are not alone. Unfortunately, you cannot target fat on any part of your body. However, being consistent with healthy habits can make you burn fat throughout your body, including in your belly.
Many people think simply going to the gym will make enough of a difference, but it’s actually nutrition that will deliver the majority of your results. Keep reading to learn what foods to add to your grocery list to better understand how to lose belly fat with diet.
Edamame
Edamame is one of those foods that most people absolutely love to snack on when out for sushi but don’t necessarily think to bring home from the grocery store. This salty little bean is not only addictingly delicious but also absolutely packed with nutrients, making it tremendously healthy. Edamame’s high fiber count makes it a wonderful belly fat-fighting food that’s remarkably low in calories.
While edamame hasn’t always been easy to find in stores in the past, now it’s just as much a staple in the freezer section as peas and carrots. Keep a bag in the freezer and add this delicious legume to salads (like the recipe below) and soups, or even toss some into a creamy sauce or risotto.
Vinegar
The benefits of vinegar have been very much front and center in the health food world in recent years. It’s such a popular ingredient that people are shooting it like bad tequila and putting it into one-a-day gummies. It turns out that vinegar may also have some belly fat-burning attributes as well. Some animal studies “suggest that acetic acid can prevent fat deposition and improve metabolism.” Acetic acid is a primary component of apple cider vinegar.
Vinegar adds a punchy pizzaz to just about any dish. Splash a little on a salad, use it in a marinade or any number of brines. We even love to add it to our cocktails.
Bell peppers
Bell peppers are very rich in fiber, which is a key component of belly fat loss. Additionally, while not as high in capsaicin as many of its more fiery cousins, bell peppers do contain a small amount, which is known to burn belly fat and suppress appetite.
Bell peppers are great when enjoyed raw and dipped in a deliciously creamy sauce, but they’re perfect when cooked along with a vast array of ingredients as well. Stuffed and baked, they make a perfectly simple yet elegant dinner. Cooked and pureed into a velvety roasted bell pepper soup is one of our favorite ways to enjoy them. They’re also great when tossed into a salad like the one below.
Avocados
It’s no secret that avocados are one of the universe’s most perfect gifts. This deliciously green and bumpy little weirdo is wonderful for just about everything from skin clarity to sexual health, so it’s no surprise that it’s also great for burning belly fat. Rich in monounsaturated fats, avocados help prevent body fat from accumulating around the belly, specifically. As if we needed another reason to love them. Make some guac. Put it on toast. You know what to do.
Bananas
Carb-fearing individuals tend to steer clear of bananas, which is a real shame because bananas are absolutely packed with health benefits and belly fat-fighting power. Rich in nutrients, bananas contain indigestible fibers that actually block carbohydrates from being absorbed into the body, making bananas a beautiful belly fat blocker. Bananas are truly limitless in their culinary powers. Stock up and make everything from smoothies and ice cream to baked goods and bananas foster.
Greek yogurt
Sure, some yogurt has been revealed to actually be high-calorie, high-sugar, additive-laden treats only masquerading as health food. This is in part, though, to those falsely fruity or blatantly obvious dessert yogurts — the ones with flavors like Hot Fudge Sundae and Boston Cream Pie. But if you take the time and read the label, there are healthy brands and varieties out there.
And if you stick with low-fat, plain Greek yogurt, you’re in the clear. Containing twice as much protein as traditional yogurt, low-fat Greek yogurt will help to keep you fuller longer. It’s also very rich in calcium, which has been linked to lower levels of abdominal fat. Greek yogurt makes a delicious base for any number of sauces, spreads, and dressings. You can even use it to make bread!
Green tea
There’s an endless list of health benefits in the miracle that is green tea, including the fact that it really knows how to get rid of belly fat. Green tea has abundant quantities of catechins, which help burn belly fat by boosting metabolism. It’s also completely free of calories, so drink up! Green tea can add a beautifully subtle, earthy flavor to many dishes. We love to use steeped tea in recipes that call for water poaching or steaming. It’s delicious when cooked into rice, too.
Oats
In addition to a great deal of vitamins and minerals, oats contain a very high amount of fiber, which is one of the main keys to successful weight loss. High amounts of fiber in the body satisfy hunger cravings, therefore helping aid in weight loss. There’s nothing wrong with a healthy bowl of traditional oatmeal for breakfast in the morning. There’s also nothing wrong with double chocolate chip oatmeal cookies. The choice is yours.
Lemons
Almost everything is made better by lemon. Water, desserts, salad dressings, and — it would seem — our abs. Lemon promotes fat loss, particularly in the abdominal area, by inducing increased lipolysis, which is a fancy word for the breaking down of fats. Studies have shown that even lemon extract may have these same impacts on the body, so squeeze a little bit everywhere you can. We love a fresh squeeze of lemon on just about anything, but our favorite way to enjoy them is preserved.
Jicama
This gorgeously hideous little root vegetable doesn’t get the praise it deserves in the U.S. While it’s a popular ingredient in Mexican and Asian cooking, you don’t see a lot of jicama elsewhere, and that’s a shame. This low-calorie treat is incredibly high in minerals and fiber, making it the perfect bally-fat zapping snack.
If you’re unfamiliar with jicama, it’s a wonderfully crunchy root vegetable with a mildly sweet flavor, close to that of an Asian pear, but with less intensity. Simply slice it and sprinkle on a little Tajin for a lightly refreshing snack. It’s also beautiful when tossed into salads, like the one below.
Avocado jicama salad with lemony Greek yogurt dressing recipe
If there’s one dish that really knows how to burn belly fat, this is it. This salad includes 7 of the 10 foods listed above (edamame, avocado, jicama, bell pepper, Greek yogurt, lemon, and vinegar). Start your day with a little banana oatmeal and green tea, then make this salad for lunch, and you should have washboard abs by dinnertime. Alright, well, at least it’s a start.
Salad
Ingredients:
- 1 head butter lettuce, chopped
- 1/2 cup edamame, shelled
- 2 avocados, cubed
- 1 cup jicama, diced
- 2-3 radishes, sliced
- 1 bell pepper, sliced into strips
- Tortilla strips (optional garnish)
Method:
- Combine all salad ingredients in a large bowl, tossing gently to combine.
- Pour dressing over salad ingredients, mixing gently, and serve immediately.
Dressing
Yield: About 1 cup. Leftover dressing keeps in the refrigerator for about a week.
Ingredients:
- 3/4 cup plain Greek yogurt
- Juice from one lemon
- 1 tablespoon white wine vinegar
- 2 teaspoons honey
- 2-3 cloves garlic, minced
- 1/2 cup extra virgin olive oil
- Salt and pepper to taste
Method:
- In a small bowl, whisk together ingredients until thoroughly combined.
Frequently asked questions
What diet burns the most belly fat?
Unfortunately, no specific diet targets belly fat directly. The key to losing belly fat is to be in a calorie deficit that results in stored fat being burned throughout the body. In order to eat in a deficit, you first need to find your maintenance calories, which is the number of calories you burn in a 24-hour period. Then, you want to consume 300 to 500 fewer calories than that daily. You can also use exercise to put yourself in more of a deficit.
How can I reduce my belly in seven days?
To reduce belly fat in seven days, follow a regular exercise routine, eat in a calorie deficit, and prioritize nutrient-dense foods like lean proteins, fruits, vegetables, and healthy fats. You also want to get at least seven hours of sleep every night, minimize stress levels, and drink plenty of water.
