17 Foods to Eat to Burn Stomach Fat

Foods to Eat to Burn Stomach Fat

If you’re looking to burn stomach fat, there are certain foods you should be incorporating into your diet.

These 17 options will help get rid of that pesky visceral fat.

1. Green Tea

Green tea contains catechins, a type of antioxidant that has been shown to increase metabolism and boost fat burning. (1)

What’s more, a study in the Journal of Functional Foods found that drinking green tea regularly can help reduce visceral fat. (2)

To get the most benefits from green tea, try drinking two cups per day.

2. Salmon

Salmon is a great source of omega-3 fatty acids, which have been shown to reduce inflammation and promote weight loss.

For instance, some research suggests that the omega-3 fats in salmon may help people lose weight and burn belly fat.

However, more research is needed to confirm these findings. (2, 3)

Try incorporating salmon into your diet a few times per week.

Foods to Eat to Burn Stomach Fat

3. Avocados

Avocados are high in healthy monounsaturated fats, which have been shown to reduce belly fat.

A study by researchers at the University of Florida and Eastern Illinois University found that including avocados in your diet can help reduce visceral belly fat in overweight and obese women. (4)

Aim to eat one avocado a day as part of a healthy diet.

4. Nuts and Seeds

Nuts and seeds are high in fiber and protein, both of which can help promote weight loss.

Besides being high in protein, nuts are also a great source of healthy fats.

Several studies have linked nut consumption with reduced weight gain and obesity risk. (source: BMJ Nutrition, Prevention & Health)

Therefore, you should keep a small baggie of nuts or seeds with you for a healthy snack option.

5. Berries

Berries are high in antioxidants and low in sugar, making them a great choice for those looking to burn stomach fat.

Enjoy a handful of berries as a snack, or add them to your breakfast or lunch for added flavor and nutrients.

6. Whole Grains

Whole grains are packed with fiber and other nutrients that can help with weight loss.

Medical News Today explains that whole grains help people lose weight by making them burn more calories and reducing the number of calories that the body retains during digestion.

At the same time, whole grains increase the speed of metabolism. (5)

Include whole grains in your diet by eating oats, quinoa, brown rice, and whole-wheat bread.

7. Beans and Legumes

Beans and legumes are great sources of protein and fiber, both of which can help with weight loss.

Some studies have linked the consumption of beans and legumes to a reduced risk of obesity.

For example, one study found that participants who ate a diet rich in beans and legumes had a lower body fat and smaller waist circumference than those who didn’t consume these foods. (6)

Try adding black beans to your salad or having a bowl of lentil soup for a filling and satisfying meal.

8. Vegetables

Vegetables are low in calories but high in nutrients, making them a perfect food for those looking to burn stomach fat.

Besides being packed with nutrients, vegetables are also a great source of fiber.

Fiber helps with weight loss by keeping you full and preventing you from overeating. (7)

Load up your plate with vegetables at every meal.

9. Lean Protein

Lean protein is an important part of any weight loss diet.

Choose lean meats like chicken or fish and tofu or legumes for vegetarian options.

Incorporate a serving of lean protein at each meal to help keep you satisfied.

10. Water

Drinking plenty of water is essential for weight loss.

Not only does it help to keep you hydrated, but it can also help to fill you up and prevent you from overeating.

Aim to drink eight glasses of water per day.

11. Coconut Oil

Coconut oil is high in healthy fats that can help promote weight loss.

The truth is that coconut oil contains specific fats named medium-chain triglycerides (MCTs).

Studies have shown that the MCTs in coconut oil can help promote weight loss by increasing energy expenditure and metabolism. (8)

In fact, one study found that participants who consumed two tablespoons of coconut oil per day lost an average of one inch from their waistlines. (9)

In general, aim to consume one tablespoon of coconut oil per day.

12. Vinegar

Vinegar has been shown to help reduce belly fat. (10)

As Healthline points out, vinegar may help increase feelings of fullness and reduce the number of calories you consume. (11)

Vinegar can be used in a variety of ways.

Add it to your salad dressing or use it as a marinade for chicken or fish.

13. Spices

Spices like turmeric, ginger, garlic, cardamom, and cayenne pepper can help boost metabolism and promote weight loss. (12)

Add a dash of these spices to your meals to give them an extra kick.

14. Herbs

Herbs like basil, oregano, ginseng, and rosemary can add flavor to your food without adding calories.

The best part is that they can also help boost your metabolism.

Add a teaspoon of fresh herbs to your meals or make a tea with dried herbs.

15. Lemon Water

Lemon water is a refreshing and calorie-free way to drink more water.

It can also help promote weight loss by boosting metabolism and aiding in digestion.

Drink a glass of lemon water first thing in the morning or throughout the day as needed.

16. Plain Greek yogurt

Plain Greek yogurt is a great source of protein and calcium, both of which can help with weight loss.

Many studies have shown that eating Greek yogurt can help reduce body weight and waist circumference. (13)

Choose plain Greek yogurt to avoid added sugar.

17. Sweet Potatoes

Sweet potatoes are a great source of fiber and vitamins, both of which can help with weight loss.

A medium sweet potato contains four grams of fiber, which can help you feel fuller longer and prevent overeating.

In addition, sweet potatoes are a good source of vitamins A and C, which can boost your metabolism. 

Enjoy sweet potatoes as a side dish or add them to soups and salads.

The takeaway

There are many foods that can help you lose weight and burn stomach fat.

Include a variety of these foods, such as lean protein, vegetables, fruits, and healthy fats, in your diet to help you reach your weight loss goals.

In addition to eating the right foods, be sure to get plenty of exercises and stay hydrated.

These lifestyle changes can help you lose weight and keep it off for good.

Also read: 6 Morning Habits That Will Help You Lose Weight