Wouldn’t it be great if you could just eat any food you want to get rid of your belly fat?
Sadly, that is not the case.
You can’t just eat whatever if you want your six-pack abs to show.
You need to know the right foods that will make you fit, healthy, and help you lose belly fat.
So, I want to make your life easier.
The following is a list of the best belly fat burning foods on the planet.
Complete list of belly fat burning foods
Avocado is one of the most nutrient-dense food on earth. It contains a significant amount of the healthiest fat, unsaturated, and an awesome acid called Oleic.
In a study by Penn State, it was found that people who ingested high oleic acid and monounsaturated fats in their diet lowered their belly fat by 1.6%.
[source: Monounsaturated fats reduce metabolic syndrome risk]
Multiple studies have shown that coffee reduces belly fat. Researchers found that coffee containing chlorogenic acids, reduces body weight, abdominal fat, and waistline. However, you need to know how to drink coffee to get all these benefits. Otherwise, you might just be putting yourself in a bad situation.
Read the following to understand how coffee can make you fat:
- Coffee and belly fat
3. Green tea
I used to hate drinking green tea. It tasted like a watered-down beer. Bitter, it wasn’t my type of flavor.
My partner introduced me to drinking tea; the only thing she drank during breakfast, lunch, and dinner. I had no choice. Well, I did, but I didn’t want to be rude.
After quite some time, somehow, I got accustomed to the taste.
Moreover, when I realized green tea is good for you, I started chugging it down like a fat boy eat cake.
Sometimes, I drank more than a liter of tea in a day: more than my partner.
How can green tea make you lose belly fat? Well, even though studies show that there is little to no significant effect on weight loss, the calorie effect takes place.
[source: Green tea for weight loss and weight maintenance in overweight or obese adults.]
A cup of green tea has 3 calories. One can of cola has 150 calories. That is 147 fewer calories if you drink green tea instead of a can of Coke.
So, you can lose weight drinking green tea by reducing the daily calories you consume.
Also, green tea contains anticancer properties; this point alone should get you drinking more tea.
[source: Beneficial effects of green tea: A literature review]
4. Black tea
Similar to green tea, but contains more a tad more caffeine. Green tea is my alternative whenever I will decide to quit drinking coffee. I don’t know why or when that would be. The only cause for me to stop coffee is with a valid reason. Perhaps it will be medical because I start to get jittery with just one coffee these days.
You will not believe how an egg is dense in nutrients. I love eggs so much that my family and friends started calling me egg.
Eggs can make you feel full a lot longer than oats. Don’t believe me? Try it.
[source: Egg breakfast enhances weight loss]
In my experience, eating a large bowl of oats for breakfast had me starving after 4 hours. While eating two eggs for breakfast had me satiated for 7 hours.
6. Matcha tea
Matcha tea originated from China but became religiously used in Japan. China lost touch with matcha and preferred the easier brewing of regular tea bags.
Matcha green tea is grown differently and processed to powdered form. It is more potent than regular green tea because you are consuming a whole leaf compared to steeped green tea.
Experts also suggest drinking Matcha tea to help coffee addicts stay sane.
When it comes to shrinking your belly fat, just think of Matcha tea as a super boosted green tea bag.
Matcha tea’s specific anti-breast cancer properties should be of high interest to women.
[source: Matcha green tea (MGT) inhibits the propagation of cancer stem cells (CSCs), by targeting mitochondrial metabolism, glycolysis, and multiple cell signaling pathways]
Do you want to read a detailed look at Matcha’s potency against belly fat? Click on the link below:
Salmon is one of my favorite fish, and they are freaking expensive to buy, but they are worth every penny.
In a study of more than 300 men and women, the inclusion of salmon in their diet has resulted in 1kg more weight loss in 4 weeks.
[source: Randomized trial of weight-loss-diets for young adults varying in fish and fish oil content.]
Inflammation is believed by Scientists to be the determinant of cancers and diseases. Salmon significantly reduced inflammation in an 8-week clinical trial.
[source: Effects of weight loss and seafood consumption on inflammation parameters in young, overweight, and obese European men and women during 8 weeks of energy restriction.]
Eating peanuts is one of the best things you can do to improve your health. Especially if you love to snack on junk in between meal times.
Eating nuts instead of sugar-laden ice creams or fatty potato chips will drastically cut out the bad stuff you put into your body.
In turn, you will slowly see your belly fat shrink to a six-pack.
One thing to take into consideration is to eat nuts in moderation. Although good fats contained in nuts can prevent cardiovascular diseases and various cancers, it can be high in calories.
[source: Long-term associations of nut consumption with body weight and obesity]
A good rule of thumb when eating nuts is a handful a day. One handful of nuts can keep the hunger pangs away until your next meal.
Recent findings from the Department of Kinesiology, Quebec, suggests that yogurt plays a role in body weight management and energy maintenance.
The University also found that yogurt can reduce the risk of type 2 Diabetes by replacing less healthy foods.
[source: The Potential Role of Yogurt in Weight Management and Prevention of Type 2 Diabetes.]
One thing to consider is to stay away from sweet low-fat yogurts. The added sugar in a 100 gram serving of low-fat yogurts meets half of your daily sugar intake.
Eat 200 grams of yogurt, and you are over your daily sugar intake for women, which is only 24 grams. Men have a better leeway on their daily sugar intake at 37 grams.
10. Green leafy vegetables
Green leafy vegetables such as lettuces, spinach, cabbages, watercress, kale should be added into your diet if you want to see your six-pack abs sooner.
Vegetables contain vitamins, minerals, and fiber with low calories. Eating more vegetables will help you achieve your weight loss goals while building a cancer-fighting, disease-free body.
Furthermore, favorable weight loss results were found when doubling down on vegetables within 3 months in a 12-month clinical study.
[source: Weight loss effects from vegetable intake: a 12-month randomized controlled trial]
11. Red hot chili peppers
If there’s only one thing you can take away from this article, this is it — red hot chili peppers.
No, I don’t mean the band. I’m talking about red hot chili peppers that can make you drink gallons of water on a winter night.
Chili peppers contain Capsaicin. Capsaicin is a bioactive compound that is considered to be antiobesity, anticancer, anticholesterolemic, antidiabetic, antihypertensive, anti-inflammatory, antimicrobial, and antioxidant.
Capsaicin will make you lose bodyweight by making you feel full, induce energy expenditure, and also reduce fat intake.
[source: Current Understanding of Antiobesity Property of Capsaicin]
Now, not everyone can eat chili. Not everyone has grown up having chili peppers as a side dish.
If you are the type that cries from one lick of chili peppers, you might want to consider the gentler cayenne peppers.
Especially the dried type, pulverized into little particles and packaged in a bottle then sold in stores. Although it has reduced Capsaicin from the manufacturing process, you are still getting the same benefit similar to raw, untouched chili peppers.
[source: Current Understanding of Antiobesity Property of Capsaicin]
12. Apple for belly fat
Do you know the saying, an apple a day, keeps the doctor away?
How about an apple a day, keeps belly fat away?
It could very well be the new phrase.
Apples are rich in fiber, a significant source of polyphenols, rich in antioxidants, and other essential nutrients.
There are already significant studies about fruits showing anti-obesity effects and helps prevent cancer.
In one study, women who ate three apples a day lost a significant amount of weight compared to women who ate oats.
[source: Weight loss associated with a daily intake of three apples or three pears among overweight women]
In another study, children who consumed apple products had lower body mass index compared to non-consumers.
The children met their daily fruit requirements with apple products such as a whole apple, apple sauce, or 100% apple juice. Also, the children improved their diet quality.
[source: Consumption of apples is associated with a better diet quality and reduced risk of obesity in children: National Health and Nutrition Examination Survey (NHANES) 2003–2010]
There are your 12 belly fat burning foods you should have stocked up in your pantry and kitchen bench.
- Green tea
- Black tea
- Matcha tea
- Green leafy vegetables
- Chili peppers
Don’t put “abs” on the pedestal, but rather, possessing a healthy body should be your only goal. Let’s face it. A six-pack is of no use if you are bedridden or six feet under.
If you want the proven method to burn belly fat, click here.
“I have the metabolism of a sloth and a body that hates putting on muscles. This curse motivated me to study weight loss and nutrition. I want to share my experiences and knowledge to help you achieve your ideal body.”— Christian Tanobey