What Foods Help Burn Belly Fat: A Comprehensive Guide to a Healthier You

Belly fat, also known as abdominal obesity (AO), is an excess fat deposit in the abdominal region. Aside from any possible cosmetic concerns, belly fat poses a risk to physical health. It is associated with various non-communicable diseases such as heart and circulatory problems, high blood pressure and strokes, insulin resistance and type 2 diabetes, bowel cancer, and sleep apnea. This article explores nutrient-rich foods, thermogenic properties, healthy fats, vitamins, and minerals that can aid in the reduction of belly fat.

 

How do I know if I have Belly Fat?

Weight is not always synonymous with abdominal obesity because studies have shown that even a body mass index (BMI) of less than 20kg/m² can lead to excess belly fat. One of the most researched methods of measuring belly fat is identifying a person’s waist circumference. The study observed that a waist circumference more than or equal to 90cm and 80cm in men and women, respectively, was the physical diagnostic criteria (1, 2). 

What are the Health Implications of Belly Fat?

Aside from the previously mentioned health consequences, excess abdominal fat may indicate triacylglycerol accumulation within the muscles and liver (3). Studies show that large amounts of trans and saturated fat in your diet can contribute to an increase in cholesterol, which in turn can increase the risk of heart disease (4).

Embracing a healthy lifestyle is crucial to reducing belly fat, and your diet plays a significant role. While this article focuses on foods that can impact belly fat, it also explores various lifestyle habits that can help support your journey.

9 Foods That Can Help Lose Belly Fat 

Protein

Proteins take more time to digest when compared to other types of nutrients, therefore, making you feel fuller for a longer time. One study found that less energy-dense, high-protein foods induce fullness and reduce subsequent food intake compared to energy-dense, high-fat foods. 

Proteins, particularly lean proteins, are often used to build muscle. Incorporating sufficient protein levels into your diet prevents muscle loss when you start losing weight.

Furthermore, increasing the amount of protein will signal the body to burn harmful fat reserves, especially around the belly. Some examples of protein-rich foods include:

• Chicken
• Fish
• Turkey
• Lean beef
• Tofu
• Salmon
• Tuna
• Eggs
• Dairy (milk, cheese, yogurt).

 

High-soluble Fiber Foods 

Foods high in soluble fiber also help you feel full for an extended time. High-fiber foods feed good bacteria to help reduce inflammation, as several studies have shown that a high fiber intake can lower the levels of inflammatory markers in the bloodstream. Some examples of high-fiber foods include (5):

• Chickpeas
• Lentils
• Oatmeal
• Chia seeds
• Flax seeds
• Quinoa
• Millet
• Brown, Red, and Black rice
• Fruits (Oranges, Banana, Apples, Kiwi, Strawberries, Blackberries, Raspberries, Pears, Apricot)
• Vegetables (Black beans, Kale, Brussels sprouts, Artichokes, Sweet potato, Beetroot, Broccoli, Carrots, Leafy greens). 

Spicy Foods

Most research on the relationship between spicy foods and weight or fat loss revolves around the compound capsaicin. According to research, capsaicin can boost the body’s ability to break down fat by increasing the body’s metabolism to burn more energy (6). 

In addition, capsaicin can also act on the hypothalamus, making you feel satiated between meals. Examples include chili peppers, cayenne pepper, and hot sauces.

Green Tea

Green tea contains potent antioxidants and caffeine known to boost fat oxidation. These substances act as stimulants to support fat burning and improve exercise performance. Two important antioxidants that help with fat burning and boost metabolism are catechins and epigallocatechin gallate (EGCG) (7). 

Caffeine and EGCG work synergistically to break down fat, which is then released into the bloodstream and used as energy by cells, often within the muscles. Therefore, adding green tea to your diet can improve your metabolism and help with belly fat reduction. 

Avocados

Avocados are a great source of healthy fats, with approximately 15% fat by weight and 80% by calories. They contain mainly monounsaturated fats known for targeting fat around the abdomen. If paired with the high fiber content, it decreases fat storage within the body and subsequently helps in belly fat reduction (8).

A study published by the Journal of the American Heart Association observed that people who consumed one avocado daily for six months maintained a stable body weight (9). This showed that avocado consumption does not contribute to weight gain. Another study by the Journal of Nutrition found that eating an avocado daily helps with visceral fat reduction.

Nuts and Seeds

Nuts and seeds are packed full of nutrients and antioxidants. Nuts are high in calories, but a large portion of these calories are fats, a concentrated energy source. Here are the calorie & fat contents of some commonly eaten nuts (per one ounce / 28 grams):

• Brazil nuts – 187 calories and 19g fat
• Walnuts – 185 calories and 18.5g fat
• Almonds – 170 calories and 15g fat
• Pistachios – 159 calories and 13g fat
• Cashews – 157 calories and 12g fat.

It is a common misconception that because nuts are high in fat and calories, they can lead to weight gain. However, this is not the case because most studies have not linked their consumption to an increase in weight, BMI, or waist size. Moreover, it was observed that consuming 2 or more portions of nuts a week led to a 31% lower risk of weight gain (10).

Despite nuts and seeds being incredibly healthy, portion size is crucial. According to public health guidelines, it is recommended to consume one ounce (28g) portion of nuts and seeds on most days of the week (11).

Vitamin C

Citrus fruits such as oranges, lemons, limes, and grapefruits are excellent sources of vitamin C. This vitamin helps to produce collagen, a protein that improves skin elasticity. Vitamin C is also used as a cofactor by the body for the oxidation of fatty acids, thereby contributing to the regulation of fat metabolism.

Calcium

Dairy products like yogurt and milk are rich in calcium and have been linked to belly fat reduction (12). The International Journal of Obesity has issued notable research on the beneficial effect of increasing dietary calcium on weight loss (13). 

Water

It is essential to properly hydrate to support various body metabolic processes, including fat oxidation. Water contributes to an early feeling of satiety, which may reduce calorie intake during meals. It can also help regulate the electrolyte balance and prevent water retention and bloating.

 

Worst Foods for Belly Fat

Processed and Sugary Foods

Foods high in refined carbohydrates and added sugars promote insulin resistance and fat accumulation, especially in the abdominal region. Processed and sugary foods contain excess amounts of added sugars, which often contribute to empty calories void of nutrients like vitamins, minerals, proteins, and fiber needed for the body to function optimally. 

These foods can negatively impact fullness and may lead to weight gain by encouraging you to eat more at subsequent meals throughout the day. The rapid digestion of processed and sugary foods leads to fluctuations in blood sugar levels, favoring fat storage. Eliminating or minimizing these foods is essential for abdominal fat reduction.

Trans Fats

These foods are often found in partially hydrogenated oils and have been unequivocally linked to abdominal obesity and various adverse metabolic outcomes. The American Heart Association recommends limiting or avoiding artificial trans fats (14). Many countries, like Canada and the United States, have banned trans fats in food products due to their adverse health effects. 

Hence, consumption of trans-fat foods should be reduced, as they enhance fat storage and increase inflammation and insulin resistance. 

Excessive Alcohol Consumption 

Alcohol has been shown to contribute to belly fat and overall weight gain in many ways (15):

• As high calories (approximately 7 calories per gram)
• It may decrease fat oxidation, which results in the accumulation of fat
• It may increase cortisol, which further promotes abdominal fat storage
• Most alcoholic beverages have a high sugar content.

Most studies show that the relationship between alcohol consumption and abdominal fat storage is significantly dose-dependent. Moreover, numerous studies show that a high alcohol intake (2-3 drinks or more per day) is linked to abdominal obesity (16). Limiting alcohol consumption is crucial for everyone, especially those seeking to reduce belly fat.

 

Habits that Support Losing Belly Fat

 

 Meal Planning Tips 

1. Balanced meals: Balanced meals that incorporate lean proteins, whole grains, healthy fats, and fruits and vegetables optimize nutrient intake and support the reduction of abdominal fat.
2. Portion control: According to research, portion control can help prevent overeating and contribute to calorie regulation. Smaller portion sizes can aid in weight management and reduce the overall caloric intake.
3. Consistent eating schedule: Maintaining meal timing and frequency can stabilize hunger hormones like ghrelin and leptin. This approach will further promote a healthier relationship with food, enhance satiety, and prevent excessive snacking.

Physical Activity

Engaging in regular physical activity is vital for reducing abdominal fat. Aerobic exercises such as running, cycling, and swimming can facilitate calorie expenditure and overall fat loss, including visceral fat. One study showed that people on a calorie-controlled diet and walking for approximately 1 hour, five times per week, for 12 weeks experienced a more significant decrease in body fat and waistline measurements than those who followed the diet alone (17). 

 

Conclusion

Scientific evidence reinforces that a comprehensive approach is necessary for abdominal or belly fat reduction. A combination of diet, physical activity, and other lifestyle factors interact to determine overall health and weight management. It is important to note that no single food or exercise can exclusively target belly fat. 

Reducing belly fat is not just about aesthetics. It’s about improving your overall health. Incorporating nutrient-rich foods, staying hydrated, and adopting healthy habits can help. Consistency and sustainable lifestyle changes will lead to long-lasting results. So, prioritize your health and well-being to achieve a healthier you!

Written by: Fathima Shaariqa Asukeen (ANutr)

Copy Edited by: Clare Keeble