Foods to Help Flatten Your Belly
If you want to burn belly fat, you must stop eating foods that make it worse. Processed and refined grains, sugary snacks, alcohol, and deep-fried junk foods are some of the worst offenders when it comes to making your belly bulge. Instead, eat more of these superfoods that have been scientifically proven to help flatten your tummy:
1. Green tea
Green tea not only helps you stay hydrated, but it also contains caffeine and catechins, which can help boost your metabolism and aid in fat burning. Enjoy a cup of green tea with breakfast or as an afternoon snack to help get that flat stomach!
2. Avocados
In addition to being a tasty source of healthy fats, avocados are an excellent food for keeping your stomach flat. They contain high amounts of fiber and protein, which help fill you up and keep hunger cravings away.
According to a study published in the Journal of Nutrition, eating one avocado a day may help lose belly fat, especially in women.
3. Black coffee
Black coffee without milk and sugar is a great way to help you achieve a flat stomach. Coffee can help boost your metabolism and increase fat burning.
Scientific studies have also shown that coffee can stimulate the body to burn more calories. It may also help suppress hunger and reduce cravings.
4. Oats
Some theories suggest that eating oats can help reduce belly fat. Oats contain beta-glucan fiber, which can help you feel fuller for longer and also help lower cholesterol and regulate blood sugar levels. This makes oats an excellent choice for those looking to flatten their bellies.
5. Eggs
Generally speaking, eating eggs for breakfast can help fill you up and reduce hunger cravings throughout the day. Eggs are high in protein, which can help build muscle and burn stomach fat. Eating eggs can also help you get your daily dose of vitamins and minerals, including B vitamins, which can help break down fat cells in the body.
6. Leafy green vegetables
It sounds obvious, but Kale, mustard greens, spinach, and other leafy greens are loaded with fiber and low in calories, making them excellent flat-stomach foods. Leafy greens are also an excellent source of vitamins A, C, and K, as well as minerals such as magnesium and potassium, all of which are essential for healthy weight loss.
7. Red bell peppers
Red bell peppers are effective at burning fat. They are packed with vitamin C. Your body needs vitamin C to produce the hormone norepinephrine. This hormone helps release fat from fat cells and helps them get burned for energy.
Besides that, red bell peppers also contain capsanthin, a carotenoid that helps flatten your belly. Enjoy some red peppers raw with hummus or as part of your favorite salad. You can also roast them in the oven for a tasty veggie side dish.
8. Lean Meats
Lean meats such as chicken, turkey, and fish are a healthy addition to a weight-loss diet plan. They are rich in high-quality protein, which can help build muscle, boost metabolism, and shrink belly fat. Lean meats help regulate your appetite and keep hunger cravings at bay.
9. Greek yogurt
Greek yogurt is high in protein and probiotics, making it an ideal food for keeping your tummy flat. The healthy bacteria in yogurt can help promote healthy digestion, which is key to having a flat stomach. Greek yogurt also contains calcium, which helps reduce bloating and boost energy.
10. Beans and legumes
It may surprise you — or not since beans are known as a superfood. But beans and legumes are excellent flat-stomach foods. Beans are high in fiber and protein, which can help fill you up while aiding digestion. Black beans, kidney beans, chickpeas, lentils, and edamame are all excellent for losing weight.
11. Fruits
Fruits are packed with vitamins, minerals, antioxidants, and fiber, which can all help you lose weight and keep your belly flat. Apples, blueberry, oranges, grapefruits, pears, peaches, plums—choose whichever fruits you prefer. Eating a few pieces of fruit each day can help burn fat and keep you feeling full for hours.
12. Peanut Butter
Peanut butter, made from ground-roasted peanuts, is an amazing source of protein, healthy fats, and fiber. Eating 1-2 tablespoons of peanut butter daily can help reduce belly fat by increasing your metabolism, curbing hunger cravings, and preventing overeating.
Note: be sure to buy natural peanut butter without added sugar and sodium.
13. Sweet Potato
Because carotenoids (the orange pigment in sweet potatoes) are linked to lower belly fat, having a few servings of sweet potato each week can help you flatten your tummy. Sweet potatoes are also high in fiber and complex carbohydrates, which means they’ll keep you feeling full for longer.
Article Sources
- Naiman A Khan, Caitlyn G Edwards, Sharon V Thompson, Bridget A Hannon, Sarah K Burke, Anne D M Walk, Richard W A Mackenzie, Ginger E Reeser, Barbara H Fiese, Nicholas A Burd, Hannah D Holscher, Avocado Consumption, Abdominal Adiposity, and Oral Glucose Tolerance Among Persons with Overweight and Obesity, The Journal of Nutrition, Volume 151, Issue 9, September 2021, Pages 2513–2521, https://doi.org/10.1093/jn/nxab187
- Kim, J. Y. (2021). Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance. Journal of Obesity & Metabolic Syndrome, 30(1), 20-31. https://doi.org/10.7570/jomes20065
- Lee, A., Lim, W., Kim, S., Khil, H., Cheon, E., An, S., Hong, S., Lee, D. H., Kang, S., Oh, H., Keum, N., & Hsieh, C. (2019). Coffee Intake and Obesity: A Meta-Analysis. Nutrients, 11(6). https://doi.org/10.3390/nu11061274
- Chang, H. C., Huang, C. N., Yeh, D. M., Wang, S. J., Peng, C. H., & Wang, C. J. (2013). Oat prevents obesity and abdominal fat distribution and improves liver function in humans. Plant foods for human nutrition (Dordrecht, Netherlands), 68(1), 18–23. https://doi.org/10.1007/s11130-013-0336-2
- Rogers, J., Urbina, S. L., Taylor, L. W., Wilborn, C. D., Purpura, M., Jäger, R., & Juturu, V. (2018). Capsaicinoids supplementation decreases percent body fat and fat mass: Adjustment using covariates in a post hoc analysis. BMC Obesity, 5. https://doi.org/10.1186/s40608-018-0197-1
