12 Foods That Help Burn Belly Fat Fast

Published on May 13, 2024
bananas as one of the food that can help you lose belly fat

Staring at belly fat in the mirror can be a real heartbreaker, making you feel less sure of yourself than ever. But here’s the kicker: if it gets out of hand, your health takes a big hit, too.

Several scientific studies have pointed towards belly fat as being an indication of increased risks of heart diseases, diabetes, and other complications (1, 2).

Many people struggle to lose fat that refuses to leave the bellies and with lifestyles becoming more sedentary, waistlines can only be expected to grow bigger. But, getting rid of belly fat is not as much about doing crunches every single day, as it is about eating healthy.

There are several foods and drinks that have natural belly fat burning abilities that can be added to your daily diet to help melt away extra centimeters off your waist naturally. They are common products, so chances are that they may be ingredients that you already use on a daily basis.

Keep reading to see which foods can help trim inches from your waistline!

1. Avocados

Avocados are considered to be a good source of monounsaturated fat, specifically oleic acid.

Several studies have linked monounsaturated fat to health benefits like lower levels of bad cholesterol, good blood sugar control, decreased inflammation, and increased insulin sensitivity (3, 4).

Avocados are also high in fiber, which has a strong effect on feelings of fullness. Along with fat, fiber slows the release of food from your stomach (5, 6).

One study showed that people who ate half an avocado at lunch had less desire to eat for up to 5 hours afterward (7).

These properties make avocados a helpful tool when it comes to regulating appetite and weight loss.

Not only do monounsaturated fats in avocados help thwart belly bloat, but they can also help us absorb more carotenoids, which are cancer-fighting compounds present in many fruits and vegetables (8).

2. Blueberries

Blueberries being sweet, tasty, and nutritious are certainly good for your health.

While their cognitive and cardioprotective benefits have been well documented, a new study suggests that that may also help reduce belly fat.

In a study presented at Experimental Biology in 2009, results showed that rats who were given a diet rich in blueberries lost more abdominal fat as compared to those who were on a high-fat diet. There are lower cholesterol levels, enhanced glucose control, and insulin sensitivity, thus decreasing the risk of both diabetes and heart diseases (9).

Another study revealed that blueberries naturally contain anthocyanins. Aside from enhancing heart health, scientists found that mice fed with anthocyanin-enriched high-fat diet for 8 weeks gained less weight as compared to those who were given a high-fat diet without anthocyanins (10).

3. Dairy Products

Keeping your refrigerator full of cheese, milk, and yogurt can help make it easier to lose fat without cutting back drastically on calories, according to new studies.

Full-fat dairy products are highly recommended because they are loaded with nutrients that will keep you satiated for longer hours, thus helping in weight loss. Also, fatty acids in full-fat dairy products can help regulate weight (11).

Another study revealed that if you compare a dairy-rich diet with a dairy poor diet, the rate of weight and fat loss is doubled even if they both have the same level of calorie restriction (12).

It was also noted that eating 3-4 servings of dairy products daily is even more effective at enhancing weight loss efforts as compared to taking calcium supplements and calcium-fortified foods alone (12).

4. Bananas

People who want to be healthier are often advised to eat more fruits and vegetables. However, some worry that high-sugar fruits like bananas can be fattening. Actually, it’s not!

Bananas are rich in fiber, which is very important in maintaining regular bowel habits and plays a major role in digestive health.

A medium-sized banana can provide 12% of your recommended daily intake, with only 105 calories (13).

Aside from reducing risks of heart diseases, diverticular disease, diabetes, and cancer, adequate fiber intake can help reduce body weight (14, 15).

One study measured the food intake of more than 250 women for 20 months. Results showed that for every extra gram of fiber, their body weight was 0.25 kg lower (16). This is thought to occur because fiber can make one feel full for extended hours, thus reducing calorie intake.

Filling up on high-fiber, low-calorie snacks like bananas can help with weight loss and maintenance.

5. Almonds

Adding almonds to your meals can help you get a flat stomach and keep your body fat percentage low. Though they are not a low-calorie food, they can offer you several health benefits.

One study found that people who ate 60 grams of almonds daily had lower body fat as compared to those who consumed less or no almonds (17).

Another study also mentioned that almonds may help in weight loss and reduce abdominal fat (18).

One review mentioned that nuts can help energy expenditure and enhance weight loss when taken in moderation. Also, the calories in nuts are not well absorbed by the body (19).

They also contain monounsaturated fats, which curb cravings because they are rich in vegetable fiber and protein (20).

6. Cinnamon and Honey

When it comes to weight loss, many long for a quick fix. One of the most popular weight-loss trends today is cinnamon and honey.

People often mix this combo in their tea, eat them straight, or use as toppings for cereals and other food products.

Cinnamon is very aromatic and flavorful and several medicinal properties are associated with it. It is also rich in anti-oxidants. Honey, on the other hand, have many healthful properties too! It’s an anti-microbial agent effective in treating infections, including burns. It can also be used as a cough suppressant.

Studies about the pound-shedding properties of cinnamon and honey are promising.

One recent study found that cinnamaldehyde can activate thermogenesis. This will help your body create heat and burn calories (21).

Other studies revealed that replacing sucrose with honey can help prevent weight gain. Honey also activates hormones that can help suppress appetite (22, 23).

7. Salmon

Fatty fish like salmon is very healthy and satisfying. It can keep you full for many hours with relatively low calories. It is loaded with protein, healthy fats, and other important nutrients.

Fish and seafood, in general, may also give a significant amount of iodine, which is very important not only for proper thyroid function but also to keep your metabolism running smoothly (24).

Salmon is also high in omega-3 fatty acids, which are known to reduce inflammation. This plays an important role in metabolic diseases and obesity (25, 26).

8. Apple Cider Vinegar

Apple cider vinegar is popular in the natural health community. For sure, you have used this at least once for your dressings or vinaigrettes.

Many human-based studies suggest that apple cider vinegar can also be helpful for weight loss. Taking it together with a high-carb meal can increase feelings of fullness and make people eat approximately 240 fewer calories for the rest of the day (27, 28).

Another study involving obese patients showed that 15 or 30 ml of vinegar per day can cause a reduction of approximately 1.2-1.7 kilograms within a span of 12 weeks (29).

Vinegar also helps reduce blood sugar spikes after meals, which can be healthy in the long run (30, 31).

9. Grapefruit

Another fruit that deserves to be highlighted when it comes to weight loss is grapefruit. Its effects on weight reduction and control have been studied directly.

One study involving 91 obese patients who were given half of a fresh grapefruit before meals lost 3.5 pounds within a time-frame of 12 weeks (32).

Patients also had reduced insulin resistance, which is a metabolic abnormality seen in several chronic diseases.

Eating half a grapefruit at least 30 minutes before your meal can help you feel more satiated and eat fewer calories.

10. Chia Seeds

Chia seeds are among the most nutritious foods available these days. It contains 12 grams of carbohydrates per ounce, which is relatively high, but 11 of these are fiber. This makes it a low-carb-friendly food and one of the best sources of fiber (33).

Due to its high fiber content, it is capable of absorbing up to 12 times their weight in water, turning into a gel-like substance in your stomach (34).

It can help reduce appetite, hence can be a useful part of your weight loss journey (35).

11. Whole Grains

Whole grains like oats, quinoa, and brown rice are loaded with fiber and has a decent amount of protein.

Oats with soluble fibers known as beta-glucans have been shown to increase satiety and enhance metabolic health (36, 37).

Both white and brown rice also contain significant amounts of resistant starch (38). The body burns them slowly for long-lasting energy.

Other researchers say that whole grains can keep your insulin levels low and that they can help shrink fat cells (20).

12. Green Tea

Green tea leaves contain several beneficial compounds. One of them is caffeine. As a stimulant, it has been found to be helpful in burning fat (39).

Green tea is loaded with potent anti-oxidants known as catechins (40). The most important of which is epigallocatechin gallate (EGCG), which can inhibit an enzyme that breaks down norepinephrine, a fat-burning hormone (41).

Three cups of green tea daily can rev up your metabolism and burn 30 calories (20).


There are several healthy foods to include in your diet to help burn your belly fats fast. These are mainly whole foods like fish, fruits, vegetables, and nuts.

Other processed foods like yogurt and other dairy products are excellent choices too.

Along with moderation and proper exercise, eating these nutritious foods should pave your way to success, a sexier body, and healthier life.


(1) https://www.ncbi.nlm.nih.gov/pubmed/16751711
(2) https://www.ncbi.nlm.nih.gov/pubmed/17667865
(3) https://www.ncbi.nlm.nih.gov/pubmed/25045347
(4) https://www.ncbi.nlm.nih.gov/pubmed/17545695
(5) https://www.ncbi.nlm.nih.gov/pubmed/16537685
(6) https://www.ncbi.nlm.nih.gov/pubmed/24901089
(7) https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-12-155
(8) https://fic.osu.edu/news/news-archive/fresh-avocado-enhances-absorption-of-essential-nutrients-for-healthy-living.html
(9) https://www.webmd.com/heart/news/20090419/blueberries-may-banish-belly-fat
(10) https://www.verywellhealth.com/the-scoop-on-anthocyanins-89522
(11) https://www.hsph.harvard.edu/news/hsph-in-the-news/full-fat-dairy-may-reduce-obesity-risk/
(12) https://www.webmd.com/diet/news/20040416/dairy-foods-fat-weight-loss#1
(13) https://www.healthline.com/nutrition/bananas-and-weight#section2
(14) https://www.ncbi.nlm.nih.gov/pubmed/23885994
(15) https://www.ncbi.nlm.nih.gov/pubmed/26021487
(16) https://www.ncbi.nlm.nih.gov/pubmed/19158230
(17) https://www.ncbi.nlm.nih.gov/pubmed/20580779
(18) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/
(19) https://www.ncbi.nlm.nih.gov/pubmed/20199999
(20) https://www.cbsnews.com/news/eight-delicious-foods-that-help-fight-belly-fat/
(21) https://www.metabolismjournal.com/article/S0026-0495(17)30212-3/fulltext
(22) https://www.sciencedirect.com/science/article/pii/S027153171000254X?via%3Dihub
(23) https://www.tandfonline.com/doi/abs/10.1080/07315724.2010.10719885
(24) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3074887/
(25) https://www.ncbi.nlm.nih.gov/pubmed/21633179
(26) https://www.ncbi.nlm.nih.gov/pubmed/20500789
(27) https://www.ncbi.nlm.nih.gov/pubmed/16321601
(28) https://www.ncbi.nlm.nih.gov/pubmed/16015276
(29) https://www.ncbi.nlm.nih.gov/pubmed/19661687
(30) https://www.ncbi.nlm.nih.gov/pubmed/14694010
(31) https://www.ncbi.nlm.nih.gov/pubmed/7796781
(32) https://www.ncbi.nlm.nih.gov/pubmed/16579728
(33) http://nutritiondata.self.com/facts/nut-and-seed-products/3061/2
(34) https://www.sciencedirect.com/science/article/pii/S0023643808001345
(35) https://www.ncbi.nlm.nih.gov/pubmed/20087375
(36) https://www.ncbi.nlm.nih.gov/pubmed/19753601
(37) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2663451/
(38) https://www.ncbi.nlm.nih.gov/pubmed/22413036
(39) https://www.ncbi.nlm.nih.gov/pubmed/14684395
(40) https://www.tandfonline.com/doi/abs/10.1080/07315724.2006.10719518#.U2tMX_l_t8E
(41) https://www.ncbi.nlm.nih.gov/pubmed/12695345


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