Looking for foods to tackle belly fat? Well, most people are. These days belly fat is one of the common problems amongst all. It needs a lot of effort to tackle than simple exercises.
If you feel like you’re making smart moves to lose belly fat but still you aren’t getting the results that you expected then you need to double-check your diet.
Your diet may contain some sneaky foods that can lead to water retention (ahem, salt!) and a higher calorie intake. Start by cutting back on ultra-processed foods, bubbly drinks, gum, and sugary beverages that can increase bloating.
Eggs, fruits, seeds, nuts, fish, whole grains, and other smart choices loaded with fiber and protein will keep you fuller longer, all while working their nutrient-powered magic. Further, when it comes to healthy eating and losing belly fat, these plant-based foods loved by registered dietitians have your back.
Foods That Fight Belly Fat
Peas are one of the best food that can help you with the fight against belly fat. A cup of peas packs 8 grams of protein and tons of key bloat-reducing nutrients.
Additionally, it’s got nearly all of what you need daily for vitamin C, plus magnesium, potassium, and iron — all of which aid in counterbalancing sodium and bringing oxygen to blood cells.
Undoubtedly nuts are a great source of protein and vitamins. Nuts are rich in monounsaturated fats, a heart-healthy (and more satisfying) pick than their grain-based counterparts.
People who snack on nuts like almonds, peanuts, walnuts, pistachios may have lower abdominal fat than those who munch on carb-based treats, according to a 2015 study in the Journal of the American Heart Association.
Baked white potatoes are an excellent source of potassium, which can help beat the bloat and counterbalance sodium. Additionally, they’ve got filling fiber, spuds also help you stay fuller, longer.
Avoid the deep fryer, though. Potatoes are a nutrient-dense food as long as they’re not served the french-fry way.
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With more fiber than quinoa and more potassium than a banana, pumpkin puree is one of your best bets for snacking and cooking purposes.
If you don’t like pumpkin try this the next time you’re craving sweets: Add pureed pumpkin to unsweetened Greek yogurt with cinnamon and chopped pears for a nutritious dessert.
5. Fermented Foods
Fermented foods like miso, tempeh, and sauerkraut contain probiotics, known as friendly bacteria that help boost immunity, regulate gut function, and banish bloat.
Unsweetened plain Greek yogurt and skyr can provide probiotic benefits too. Choose ones that have five strains or more of bacterial cultures per 6-ounce serving.
Salmon is yet another superfood that effectively helps with your belly fat. The polyunsaturated fatty acids plus minerals in salmon make it an ideal dinner choice.
The vitamin D found in each fillet is linked with lowering your risk of chronic disease, and you’ll also get 25% of your daily vitamin B6, which can help with mood and stress regulation.
One average avocado contains 20 grams of healthy mono-saturated fats, which stop the blood sugar spikes that tell your body to store fat around your midsection.
Not only do healthy fats in avocado help prevent belly bloat, but they also help our bodies better absorb carotenoids, cancer-fighting compounds found in colorful fruits and veggies like tomatoes, carrots, spinach, and winter squash.
In fact, people who ate salads with avocado had 15 times higher absorption of carotenoids, a study from The Ohio State University at Columbus found.
8. Brussels Sprouts
Like other green veggies, brussels sprouts are prebiotic foods that produce acetate, an acid that turns on the fat-burning activity in your cells by helping them recover from inflammation.
Further brussels sprouts contain sulfur-containing compounds which during consumption and digestion break down into other active compounds that may prevent cancer from developing in some organs in animals. For more details, you can read our brussels sprouts nutrition facts.
9. Dark Chocolate
Chocolate lovers here is another reason to eat chocolate – researchers in an august 2012 study found eating a couple of pieces of dark chocolate a day can help burn belly fat.
Dark chocolate acts as a sweet treat in your diet that can actually promote bodyweight reduction. Just be sure to grab something that’s at least 70% cacao.
10. Coconut Oil
Research shows that coconut oil doesn’t negatively impact blood lipid levels like once believed and that it may even help to promote a reduction in stomach fat.
The belly fat-fighting properties of coconut oil stem from the number of medium-chain triglycerides contained which are metabolized quickly and therefore stand less of a chance to be stored as adipose,” says St. John.
Simply put: The kind of fats coconut oil contains won’t turn into fatty deposits stored in your body.