When it comes to losing weight, many focus on fitting into a certain pair of jeans or liking their reflection in the mirror. However, experts emphasize that losing belly fat has benefits beyond just appearance—which is why they are sharing 12 foods that can help burn belly fat.
Cleveland Clinic explains that there are two types of fat in the stomach—subcutaneous fat just beneath the skin and visceral fat that surrounds organs like the stomach, liver, and intestines. Excess visceral fat can lead to serious health issues like diabetes and heart disease.
Nancy Mitchell, RN, from the Assisted Living Center, adds that visceral fat can disrupt metabolism and cause hormonal imbalances in the long run.
To maintain overall health and work towards a flatter belly, nutritionists recommend incorporating certain foods into your diet.
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1. Leafy greens
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Leafy green vegetables like spinach, kale, and Swiss chard are low in calories but high in fiber, which can help you feel full and prevent overeating.
Andrew White, a certified personal trainer, recommends consuming at least three cups of leafy greens per day for optimal benefits.
2. Cottage cheese
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Cottage cheese is a great flat-belly bedtime snack due to its low carbohydrate content and high-quality protein called casein.
Casein offers several benefits, including reduced hunger and increased muscle growth. Angel Luk, RD, suggests using cottage cheese as a substitute for higher-fat cheeses in recipes.
3. Legumes
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Beans, lentils, and chickpeas are rich in protein and fiber, which can stabilize blood sugar and combat hunger, contributing to a flatter abdomen.
Including half a cup of cooked legumes in each meal can help reduce fat accumulation around the belly.
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4. Eggs
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Eggs are a great breakfast option for burning belly fat, as their high protein content provides sustained energy and can prevent mid-morning cravings.
Krutika Nanavati, RDN, notes that eggs are a good source of protein that boosts metabolism and aids in fat loss.
5. Lean meats and fish
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Including lean sources of protein like lean meats and fish in your diet can also help with weight loss. White explains that lean proteins like chicken breast, turkey, and salmon can help increase satiety and have a high thermic effect, which can boost metabolic rate and aid in weight loss. He recommends a standard serving size of three to four ounces per meal for these proteins.
Whole grains, such as quinoa, brown rice, and oats, have a low glycemic index and can help control appetite and delay hunger cues. Nuts and seeds like almonds, chia seeds, and flaxseeds are rich in healthy fats and protein, providing antioxidants that reduce inflammation. Natural peanut butter, berries, avocados, and probiotic-rich foods like yogurt, kefir, and sauerkraut are also recommended for weight management and belly fat reduction.
Additionally, green tea is suggested for its potential benefits in protecting cognitive function, preventing cancer, managing blood sugar, and providing antioxidants.