32 Foods That Burn Belly Fat Fast {Backed by Science}

You’ve probably heard before that ‘you are what we eat’. This phrase means that if your meals primarily consist of pizza, processed meats, and other unhealthy foods, you will gain weight within weeks. On the other hand, if you include most of these 32 foods that burn belly fat fast, you will lose weight the healthiest way and maintain good health. The food choices you make can affect health, which is why eating a balanced diet, is key to keeping weight off and improving your overall health.

What Foods Burn Belly Fat The Fastest?

What foods burn belly fat the fastest cayenne pepper

Foods that burn belly fat the fastest include chicken breast, oats, salmon, celery, cucumber, quinoa, dark chocolate, cauliflower, tuna, kale, sweet potatoes, grapefruit, and many more which are shared below in detail.

32 Foods That Burn Belly Fat Fast

These 32 foods burn belly fat the fastest and their fat-burning properties are backed by science.

32 foods that burn belly fat fast- flat tummy foods

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1. Chia seeds

 Chia seeds are from the Salvia hispanica mint plant found in Central America and are available in tiny brown, black, or white seeds. In the old days, the Mayas and Aztec people used to use chia seeds to prepare traditional medicines 1, and today, we continue to add chia seeds to our diet because of the weight loss and many health benefits that the seeds offer.

Chia seeds are high in polyunsaturated fats (good fats), fiber, and omega-3 fatty acids. To reap the health and weight loss benefits of chia seeds, you only need a serving of 2.5 tablespoons per day. Each serving of chia seeds contains 138 calories, 10g dietary fiber, 4 g protein, 8g fat, and 11g carbs.

Since chia seeds expand when mixed with any liquid, it is advisable to let the seeds soak for at least 2 hours, before consuming. 

Health benefits of chia seeds

Health benefits of chia seeds for weight loss 

Compared to flax seeds, chia seeds pack more fiber with 34.4 fiber per 100g, while flax seeds stand at 27.3 fiber per 100g. A diet rich in fiber helps to improve bowel movement. High dietary fiber in chia seeds prevents constipation, hemorrhoids, and other colon diseases and conditions.

The high fiber presence in Chia seeds also helps to slow down the rate at which food is broken down into nutrients. A slow digestion process and the release of glucose reduce the risk of type 2 diabetes and lower cholesterol.  

Chia seeds are one of the best 32 foods that burn belly fat fast and here is why: A review published in the Journal of Food Science and Technology further revealed that chia seeds help you feel satisfied after eating. Chia seeds work to soothe hunger pangs and suppress appetite, all thanks to the high fiber content. 

How to use chia seeds to lose belly fat

There are several ways you can use chia seeds to lose belly fat. The most effective way is drinking 1 tablespoon of chia seed water for weight loss on an empty stomach every morning and another tablespoon of chia seed water in the evening. You can follow this simple chia seed water recipe.

2. Cauliflower

Cauliflower is low in calories but very high in nutrients. A cup of steamed or broiled cauliflower contains 24 calories, 2 grams of fiber, 4g of carbs, lots of vitamin C, and zero fat. This cruciferous vegetable is highly filling and can be a great source of carbs if you are on a low-carb diet.

 An amazing fact about cauliflower is that it is made up of 91% water therefore, basing your meals around cauliflower will increase hydration and satiation for longer periods.

What to Drink to Get a Flat Stomach Fast

If you want to burn belly fat fast, you should not only eat weight loss-friendly foods fast but must also include drinks that burn fat quickly. Some of the best fat-burning drinks include chia seed water, cayenne pepper drink, cucumber water, lemon and coffee weight loss drink, apple cider vinegar, and green tea. 

3. Cayenne Pepper

Apart from offering several other health benefits, cayenne pepper can be used to lose weight and keep it off.  Cayenne pepper contains capsaicin, a compound that makes chili peppers hot, and turns the body into a fat-burning machine by raising the body temperature.

what to drink to get a flat stomach fast

According to research, capsaicin can stimulate metabolism[2], suppress appetite, and speed up weight loss in overweight people without any side effects. Participants in a study were given 6 mg of capsaicin a day, and after 12 weeks they lost more weight, including belly fat, than those who didn’t take capsaicin. Further studies also showed that healthy individuals burned more calories when given 9 mg of chili peppers for 8 weeks.

It’s reported that superstar Beyoncé, lost 20 pounds in two weeks on the Master Cleanse diet, which requires users to drink 6 or more glasses of the Master Cleanse lemonade throughout the day. The main ingredients of this mixture are water, maple syrup, lemon juice, and, of course, cayenne pepper.

You can jumpstart your weight loss journey by adding cayenne pepper to your everyday cooking or jumping on the master cleanse (lemonade) diet.

4. Green tea

Green tea does indeed help with weight loss by revving up the metabolism, suppressing appetite, and reducing bad cholesterol. Manufacturers of weight loss pills have figured out the power that lies in green tea and they have been smiling to the bank since.

Green tea for weight loss

If you take a closer look at popular over-the-counter weight loss supplements and pills, you will notice that most of them contain high amounts of green tea. Green tea is made up of caffeine and a natural antioxidant known as epigallocatechin gallate (EGCG).

A study on the effects of green tea extract on overweight and obese women revealed that green tea extract when taken for six weeks or more, significantly increases the hormone leptin and lowers cholesterol[3]. Leptin is a hormone that is in charge of preventing hunger, therefore, an increase of leptin in the body means that you will feel less hungry and be able to lose or maintain weight easily.

The study also showed that the consumption of green tea extract remarkably reduced LDL (bad) cholesterol levels, which is a win if you want to lower body fat.

5. Coffee

The precious thing about drinking black coffee is that it energizes you, helps prevent lifestyle diseases[4], and speeds up weight loss. You get all of this without increasing your calorie intake because black coffee contains zero calories. Coffee is widely known for its ability to increase energy, but very often, we overlook how coffee is able to suppress appetite and increase fat burning by boosting metabolism.

The secret to reaping the weight loss benefits of coffee is to drink 3-4 cups a day, without adding sugar or cream. A recent coffee and lemon challenge on TikTok showed another side of how fast coffee works for weight loss when combined with lemon.

flat tummy drink to reduce belly fat coffee and lemon for weight loss

Several people who have taken up the coffee and lemon for weight loss challenge have proved that you don’t actually have to drink more than 2 cups a day to see noticeable weight loss results.

The lemon and coffee weight loss drink works because of the properties found in both coffee and lemons. Caffeine elevates the rate at which your body burns calories which ultimately helps you lose weight faster and safely. Lemon on the other hand contains antioxidants that protect the body against storing fat and weight gain[5].  

If you want to learn how to drink coffee and lemon for weight loss, this post discusses everything you need to know about how the drink works and shares how to make black coffee with lemon for weight loss.

6. Salmon

Although salmon is expensive in most places, its high protein count easily makes up for the high price. A 4-ounce (113g) serving of salmon contains a whooping 25g of high-quality protein and just a little over 200 calories.

One great thing about adding salmon to a well-balanced diet is that it will keep you feeling full for hours, and as a result, you will eat fewer calories in that period. Since protein also helps build and maintain muscle, your body will burn more calories due to increased muscle mass, which ultimately, will help you fight belly fat fast.

7. Chicken breast

Chicken breasts are one of the best out of the 32 foods that burn belly fat fast because they are an excellent source of protein, and super low in calories. A study that was conducted over 6-12 months, showed that a high-protein diet promotes fat loss and weight maintenance after successful weight loss[6].

The research also confirmed that a high-protein diet boosts satiety and energy expenditure. For every 3.5oz (100g) of chicken breast, you get 22g protein, zero carbs, 2g fat, and 104 calories.

2 Veggies That Destroy Stomach Fat Overnight

2 Veggies That Destroy Stomach Fat Overnight

8. Cucumber

Talk about a low-calorie fruit that is often considered a vegetable and cucumber will always top the list. Yes, the cucumber debate is interesting but let’s leave that for later.

If we were to make a shortlist of the 32 foods that burn belly fat fast, cucumber would make the top 10, because of its ability to cleanse the body of accumulated chemical toxins in the body and its extremely low-calorie content.

You can enjoy cucumbers in a smoothie or as a snack in between meals. The most effective way to melt belly fat with cucumber is by making this minty cucumber and lemon water for weight loss. Drink it on an empty stomach in the morning, and in the evening before bed, and you’ll see what will happen to that belly fat.

minty cucumber and lemon water for weight loss

9. Celery

If you are looking for a hydrating, low-calorie vegetable packed with antioxidants, vitamins, and minerals, then celery is the way. A cup of chopped celery contains 14 calories, 3g of carbs, and less than a gram of sugar. Gasp!

Yes, celery is one of the 2 veggies that destroy stomach fat overnight. Make yourself a fresh cup of celery juice and you will be doing a wonderful thing to your skin, reducing inflammation, improving digestion, and of course consuming fewer calories, which is the only road to losing weight.

10. Kale

A healthy plate contains, carbs, enough protein, some good fats, and plenty of vegetables. Kale has a lot of nutrients going for it which is why it is often referred to as a budget-friendly superfood. There are plenty of ways to prepare kale, to suit your taste buds and every one of them is just as great.

You can make kale salad, soup, or smoothie or you can steam, sauté, roast, or bake and it’ll still retain the nutrients and flavor. Oh yes, and when you are craving chips, you can also prepare yourself some yummy and crispy kale chips.

If it’s not enough that you can prepare kale whichever way you fancy, then you should be pleased to learn that kale contains a good amount of complex carbs, which as you know are the healthiest.

The health and weight loss benefits of kale are grounded in science and include citations from peer-reviewed sources. As a food high in antioxidants, it has been established that kale is also one of the best foods for managing inflammation, gut health, and macular degeneration[7]   

And if that wasn’t enough, this leafy green vegetable contains more calcium than milk and remains a good source of vitamin A and beta-carotene.

One cup of chopped kale contains only 33 calories and 3g of dietary fiber, which if you filled half of your plate with it, is ideal for weight loss as it’ll help you feel full while eating less. 

11. Brown rice

While a cup of white rice contains 206 calories, and brown rice 216 calories, brown rice beats white rice as a weight loss food because it has a low glycaemic index (low GI) and is rich in fiber.

A low GI meal is essential because it doesn’t cause a large spike in blood sugar levels. Another reason to add brown rice to your diet is that it is rich in fiber which by now is clear that fiber helps to suppress your appetite.

12. Tuna

cucumber tuna sandwich for weight loss

If you can look past the strong smell of tuna then you’ll be in for a very nutritious meal. Tuna is a great source of protein and omega-3 fatty acids and can be enjoyed in a variety of ways, including in salads, sandwiches, pasta, and snacks.  

Tuna is super low in calories and fat, making it a great choice for people trying to lose weight or maintain a healthy weight. The protein in tuna can help to build and repair muscle tissue, and the omega-3 fatty acids can help to reduce inflammation and improve heart health.

You must try this delicious cucumber tuna sandwich!

Tuna tips:

  • To cut down on the strong tuna odor, you can add a few drops of lemon juice and some garlic.
  • The FDA recommends eating not more than 12 oz. of canned light tuna per week.
  • Use canned tuna in water- it is healthier and has fewer calories than canned tuna in oil.

Breakfast Foods That Burn Belly Fat

Breakfast foods that burn belly fat

13. Oats

Steel-cut and rolled oats are super healthy even though they are high in carbs. If you are serious about burning belly fat fast, you should never cut carbs from your diet.

Here is why:

Like protein, minerals, fat, or vitamins, carbohydrates are equally important, especially when trying to lose weight. Carbs provide your body with energy for physical activity, which you need for exercise, and even when resting or sleeping.

However, it highly matters where your carbs are coming from because not all of them are the same. Just as there are good fats, there are also complex carbs, often known as good carbs, and unlike simple carbs, complex carbs take longer to digest and don’t spike insulin the way white bread and other processed carbs do within minutes of eating them.

The best oats for weight loss are steel-cut and rolled oats because they are not as processed as instant or quick oats. According to MyFitnessPal, steel oats contain the following nutrients per 1 cup:

150 calories, 4g dietary fiber, 2.5g fat, 5g protein, 27g carbs

You can have oats for breakfast in a variety of ways such as oatmeal porridge, and overnight oats, or as a snack like these oatmeal cookies.

oatmeal cookies

14. Eggs

Rich in protein, healthy fats, and vitamins A and B12, eggs are a sure way to get lean. The key to getting all the nutrients from chicken eggs is eating the egg white and the yolk as most of the nutrients are found in the egg yolk.

While eggs are high in cholesterol, the cholesterol found in eggs is not bad for you unless you fry them in butter or eat them along with foods high in trans fats and saturated fats like bacon. Research shows that having eggs for breakfast enhances weight loss when you follow a calorie-controlled diet[8].

A serving of 2 large boiled eggs for breakfast contains 152 calories and 12 grams of protein. You can add boiled eggs to a salad or scramble them with fresh vegetables like spinach, mushrooms, kale, and some salt herbs and spices.

High protein breakfast to lose belly fat

15. Sweet potatoes

Sweet potatoes are one of the good carbs to eat- they are low in calories, and contain zero fat. Sweet potatoes are a great source of fiber, vitamins, and the antioxidant beta-carotene and are incredibly filling because they have a low GI.

When foods have a low GI, it means that you won’t experience wild spikes in blood sugar levels because the body takes longer to break down low GI foods than high GI.  Low-GI carbs like sweet potatoes are a perfect addition to your list of weight loss-friendly foods that burn belly fat because they leave you feeling full between meals.

16. Dark chocolate

Dark chocolate comes in very handy when you are trying to lose weight but still have chocolate cravings now and then. The secret to successful weight loss is not to ditch snacking, but to replace unhealthy snacks with ones that won’t ruin your diet.

Dark chocolate is made up of a much higher percentage of cacao than white chocolate, and the darker the chocolate, the healthier it is.  The cacao beans used in making make dark chocolate contain an abundance of polyphenols which is essentially what makes dark chocolate healthy.

Health benefits you will get from treating yourself to some dark chocolate when you hit a weight loss milestone or any non-scale victory are plenty and include improvements in insulin sensitivity, blood flow, and circulation. Because dark chocolate is antioxidant-rich, it may help you against bad cholesterol, inflammation, and chronic diseases.

Dark chocolate allows you to indulge without a bulge once in a while. As with everything good, you have to control your portion. You can grab your homemade dark chocolate recipe here.

32 foods that burn belly fat fast- Dark chocolate

17. Almonds

Almond nuts are full of flavor, and filling and are a great snack for weight loss when roasted. Almonds are rich in all the wonderful elements that you need to beat hunger and feel fuller for longer, such as monosaturated fats (good fats), protein, vitamin E, and fiber.

However, you must watch your portion sizes when snacking on almonds, as things can quickly spiral out of control pretty fast.  Stick to the recommended almond serving of ¼ cup per day.

18. Spinach

Have you noticed that the base for most green smoothies is raw spinach? Have you also noticed that spinach is featured in almost every healthy recipe? Well, that is because this leafy green is a powerhouse food that should be included in your diet.

Spinach is packed with antioxidants, magnesium, potassium, fiber, vitamins c, A, and K, and other essential nutrients. Spinach can be thrown into just about anything, including salads, smoothies, stews, wraps, pasta dishes, etc. You can enjoy spinach raw or cooked, but if you want to increase nutrient absorption, then raw spinach is a better option.

Fruits That Burn Belly Fat Fast

Fruits That Burn Belly Fat Fast

19. Lemons

If there’s a fruit that burns belly fat fast, it is hands down lemons. Almost every weight loss drink includes lemon or is made from lemon, case in point, chia seed water, cucumber ginger, lemon water, and the cayenne pepper drink for weight loss.

Lemons contain a rich amount of antioxidants called polyphenols, which have been proven to prevent weight gain, stop the body from storing fat and improve insulin resistance[9].

Drinking warm lemon water first thing in the morning may also help you curb hunger and reduce calorie intake. If you generally don’t like the taste of plain water and struggle with staying hydrated, lemon water will be a great alternative. If you have a sugary drink or soda addiction, you should consider substituting unhealthy drinks with lemon water. 

20. Grapefruits

A serving of half of a grapefruit contains just a little over 50 calories and a lot more essential nutrients. Indulging in half a glass of grapefruit juice or eating a grapefruit before breakfast helps to decrease appetite. Grapefruit has been found to increase the uptake of nutrients, particularly Vitamin C, and boosts good cholesterol, which is essential for keeping your heart healthy.

Eating half of a fresh grapefruit three times a day before the three main meals is associated with significant weight loss and reduced waist circumference, according to a study conducted by researchers at Vanderbilt University.

The study also revealed that participants who had half a glass of grapefruit juice as their pre-meal snack found it easier to curb their appetite.

Participants in the study also saw a reduction in body mass index and an increase in good cholesterol.  After 14 weeks on a low-calorie diet, each person lost an average of 15 pounds.

21. Watermelon

One of the healthiest fruits/vegetables to snack on is a watermelon. In the melon season in summer, you can snack on an ice-cold watermelon during the day or even before bed to fight off hunger or stay hydrated- they are 92% water!  Watermelons are low-calorie and vitamin A and C superstars. One cup of diced watermelon contains less than 50 calories and 12.3 mg of vitamin C.

You can replace sweet desserts with watermelon by making watermelon popsicles, watermelon, and strawberry slushies, or simply cut up wedges or cubes and enjoy. 

22. Strawberries

Strawberries are good for weight loss because they are low in sugar and help reduce insulin resistance. One study revealed that eating two and a half servings of strawberries for four weeks significantly regulated blood sugar levels and improved cholesterol[10]. A serving of strawberries is about one cup, and with each serving, you’ll get 52 calories and 12.75 g of carbs.

23. Blueberries

Studies suggest that the blue, deep red and purple pigment found in blueberries, blackberries, strawberries, and raspberries contains anti-inflammatory properties. Anthocyanins, a type of antioxidant found in fruits such as blueberries, have been linked to body fat reduction and are also known to help fight inflammation and prevent chronic diseases.

You can enjoy blueberries by adding them to a fruit salad or breakfast cereal such as oats or make plain yogurt taste great with a handful of berries.

24. Avocado

Eating the right kind of fats is key to burning belly fat. Enter the good fats, avocado! Avocados are rich in healthy fats, calories, and other essential nutrients. Avocados are a great substitute for unhealthy fats such as margarine, mayonnaise, and butter. They are very filling which is why they should be on your breakfast plate every now and then.

There are many creative ways to enjoy avocados, including smashed avocado on toast, baked avocado boats, avocado in salads, salsa, or guacamole but the most unlikely combination which I love to bits is the sweet potato toast with avocado and egg.

It is simple to prepare sweet potato toast with avocado and egg. Here is the recipe:

32 foods that burn belly fat fast – Sweet Potato Toast with Avocado and Egg

Yield: 2

32 Powerful Foods That Burn Belly Fat Fast

32 Powerful Foods That Burn Belly Fat Fast

There are many creative ways to enjoy avocados, including smashed avocado on toast, baked avocado boats, avocado in salads, salsa, or guacamole but the most unlikely combination which I love to bits is the sweet potato toast with avocado and egg.

Prep Time 10 minutes
Cook Time 25 minutes
Additional Time 5 minutes
Total Time 5 minutes

Ingredients

  • 2 soft boiled egg
  • 1 medium-sized avocado
  • 2 medium-sized sweet potatoes, peeled
  • Pinch of cayenne pepper
  • Salt and black pepper to taste
  • 1 teaspoon olive oil
  • 1 teaspoon chopped chives

Instructions

    Preheat oven to 450°F (about 176°C).
    Cut the sweet potatoes in half, length-wise. If they are very thick, cut them into thin slices.
    Brush both sides of the sweet potatoes with olive oil and sprinkle with salt.
    Place the sweet potatoes on a roasting pan and bake for 10-15 minutes on one side turn over the sweet potatoes for another 10 minutes or until crisp.


    While the sweet potatoes are baking, peel the eggs and prepare the avocado.
    Cut the avocado in half, peel, and remove the pit.
    Chop the avocado into small pieces in a bowl and mash using a fork or a potato masher.
    Season the avocado with salt and black pepper.
    Remove sweet potatoes from the oven and allow to cool for 5 minutes before
    Spread the avocado over the sweet potato, followed by a sprinkle of chives.
    Cut the eggs in half, and add on top of the avocado. Sprinkle with cayenne pepper and salt.
    Bon appetit!

Nutrition Information:

Yield:

2

Serving Size:

2

Amount Per Serving: Calories: 364Total Fat: 23gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 16gCholesterol: 187mgSodium: 401mgCarbohydrates: 34gFiber: 11gSugar: 9gProtein: 11g

Ingredients

  • 2 soft or a hard-boiled egg
  • 1 medium-sized avocado
  • 2 medium-sized sweet potatoes, peeled
  • Pinch of cayenne pepper
  • Salt and black pepper to taste
  • 1 teaspoon olive oil
  • 1 teaspoon chopped chives

Instructions

Preheat oven to 450°F (about 176°C).

Cut the sweet potatoes in half, length-wise. If they are very thick, cut them into thin slices.

Brush both sides of the sweet potatoes with olive oil and sprinkle with salt.

Place the sweet potatoes on a roasting pan and bake for 10-15 minutes on one side turn over the sweet potatoes for another 10 minutes or until crisp.

While the sweet potatoes are baking, peel the eggs and prepare the avocado.

Cut the avocado in half, peel, and remove the pit.

Chop the avocado into small pieces in a bowl and mash using a fork or a potato masher.

Season the avocado with salt and black pepper.

Remove sweet potatoes from the oven and allow to cool for 5 minutes before

Spread the avocado over the sweet potato, followed by a sprinkle of chives.

Cut the eggs in half, and add on top of the avocado. Sprinkle with cayenne pepper and salt. 

Bon appetit!

Breakfast foods that burn belly fat

25. Greek yogurt

Greek yogurt is a high-protein food and can also be a major source of calcium. Greek yogurt is a healthier and delicious alternative to ice cream, which allows you to add healthier toppings. You can jazz up your Greek yogurt with roasted almonds, fresh or frozen blueberries, honey, or maple syrup and still stay within your calorie limit. A cup of Source Greek Yogurt contains 0 calories, 8g protein, 4g carbs, and 0 fat.

26. Carrots

Carrot sticks and baby carrots are my all-time favorite for a mid-afternoon snack. Carrots can be eaten raw or cooked but when snacking I love them crunchy and uncooked. If you want to burn belly fat fast, carrots should be on the weekly shopping list because they are low in calories, and high in vitamin A.

One cup of raw carrots contains just over 50 calories, and even though they are sweet, carrots do not spike blood sugar. Any sweet food that does not cause blood sugar to rise is a big win because blood sugar spikes will lead to the body storing fat, and make the weight loss mission impossible. You can enjoy plain raw carrot sticks on their own or dip them in hummus for a tastier and more filling snack.

27. Quinoa

Keen-wah, as it is pronounced, is a pseudo-cereal that is a great source of protein, fiber, vitamins, and minerals. Quinoa is gluten-free, has a low glycaemic index (low GI), and can be a great choice for anyone looking to lose weight. According to a study, eating quinoa can lower triglycerides and metabolic syndrome[11].

Metabolic syndrome is a group of conditions that together raise your risk of coronary heart disease, diabetes, stroke, and other serious health problems, while triglycerides are a type of fat in the blood which is stored as unused calories in the body. A high amount of this type of fat leads to obesity, stroke, and heart attacks.

During the study, 18 obese individuals were given a serving of 50 grams a day of white organic quinoa as part of a daily diet, for 12 weeks.  At the end of the 12 weeks, it was found that obesity and metabolic syndrome had reduced by 70% in the people who had been eating quinoa.

fiber foods to lose belly fat- quinoa

28. Apple cider vinegar

For year apple cider vinegar (ACV) has been a pantry staple. Lots of people can testify to using ACV for cleaning, rinsing their hair, and improving health. While all this is amazing, there is one more use that anyone struggling with belly fat may find beneficial.

ACV has been known to help with weight loss. Apple cider vinegar mostly works by reducing fat around the mid-section when you add one teaspoon to a glass of water and drink it first thing in the morning.

29. Red and Green chili peppers

A slow metabolism makes it harder to lose weight because your body will be burning fewer calories. One of the natural ways to speed up your metabolism and burn more calories, at rest and during exercise is by adding red and green chili peppers to your diet.

According to scientific studies, chili contains capsaicin, a chemical compound that makes chili peppers hot. Capsaicin supercharges a sluggish metabolism, suppresses appetite, and improves the control of blood sugar levels[12].

30. Beans

Beans and other legumes like peas, and lentils, are some of the rich-in-fiber and high-protein vegetables. Beans that are healthy sources of protein include navy beans, pinto beans, black beans, and kidney beans. You can incorporate beans into your diet by adding them to salads, soups, and stews.

31. Chickpeas

Like beans, chickpeas are an excellent source of healthy protein and fiber, both of which can help you feel full without eating a ton of calories. This plant-based protein food can be enjoyed as a healthy salty snack when you are craving crunchy or salty foods. You can grab the spicy roasted chickpeas recipe in this post and learn more about the health benefits of chickpeas.

chickpeas are one of the 32 foods that burn belly fat fast

32. Pumpkin seeds

Pumpkin, sunflower, and flax seeds are a great addition to your diet for a healthy lifestyle. Pumpkin seeds should, however, be top of the list because they contain high-quality protein, antioxidants, good fats, fiber, and other essential nutrients.

Perfectly Salted Roasted pumpkin seeds are delicious but, they are also high in fat (1 cup contains 12g protein, 285 calories,12g fiber, and 12g fat).

The best rule of thumb with pumpkin seeds: track your daily fat intake (as with daily calories) to ensure that you are within the recommended range. MyFitnessPal is one of the tools that you can use to track your calories and macros.

Final thoughts

Along with 32 Foods That Burn Belly Fat Fast, regular exercise and getting enough sleep and rest will help you lose weight and keep off. The old way of thinking about weight loss was that you should go on a calorie-restricted diet, ditch carbs, and skip meals.

However, qualified professionals always advise that the best way to lose weight is not to cut food groups like fat or carbs or starve yourself. If you want to lose weight and keep it off, you should track your food intake and exercise, eat healthy, balanced meals, drink plenty of water, and get enough rest.

Weight loss and burning belly fat do not happen overnight. Be patient and kind with yourself while working on your weight loss goals.

100 fat burning foods

 

References

[1] Ullah, R., Nadeem, M., Khalique, A., Imran, M., Mehmood, S., Javid, A., & Hussain, J. (2016). Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): a review. Journal of food science and technology53(4), 1750–1758. https://doi.org/10.1007/s13197-015-1967-0

[2] Zheng, J., Zheng, S., Feng, Q., Zhang, Q., & Xiao, X. (2017). Dietary capsaicin and its anti-obesity potency: from mechanism to clinical implications. Bioscience reports, 37(3), BSR20170286. https://doi.org/10.1042/BSR20170286

[3]Huang, LH., Liu, CY., Wang, LY. et al. Effects of green tea extract on overweight and obese women with high levels of low density-lipoprotein-cholesterol (LDL-C): a randomised, double-blind, and cross-over placebo-controlled clinical trial. BMC Complement Altern Med 18, 294 (2018). https://doi.org/10.1186/s12906-018-2355-x

[4]Jane V. Higdon & Balz Frei (2006) Coffee and Health: A Review of Recent Human Research, Critical Reviews in Food Science and Nutrition, 46:2, 101-123, DOI: 10.1080/10408390500400009

[5]Fukuchi Y, Hiramitsu M, Okada M, Hayashi S, Nabeno Y, Osawa T, Naito M. Lemon Polyphenols Suppress Diet-induced Obesity by Up-Regulation of mRNA Levels of the Enzymes Involved in beta-Oxidation in Mouse White Adipose Tissue. J Clin Biochem Nutr. 2008 Nov; 43(3):201-9. doi: 10.3164/jcbn.2008066. Epub 2008 Oct 31. PMID: 19015756; PMCID: PMC2581754.

[6]Moon, J., & Koh, G. (2020). Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. Journal of obesity & metabolic syndrome29(3), 166–173. https://doi.org/10.7570/jomes20028

[7] Neela Satheesh & Solomon Workneh Fanta | Fatih Yildiz (Reviewing editor) (2020) Kale: Review on nutritional composition, bio-active compounds, anti-nutritional factors, health beneficial properties and value-added products, Cogent Food & Agriculture, 6:1, DOI: 10.1080/23311932.2020.1811048

[8]Vander Wal, J. S., Gupta, A., Khosla, P., & Dhurandhar, N. V. (2008). Egg breakfast enhances weight loss. International journal of obesity (2005), 32(10), 1545–1551. https://doi.org/10.1038/ijo.2008.130

[9]Fukuchi, Y., Hiramitsu, M., Okada, M., Hayashi, S., Nabeno, Y., Osawa, T., & Naito, M. (2008). Lemon Polyphenols Suppress Diet-induced Obesity by Up-Regulation of mRNA Levels of the Enzymes Involved in beta-Oxidation in Mouse White Adipose Tissue. Journal of clinical biochemistry and nutrition, 43(3), 201–209. https://doi.org/10.3164/jcbn.2008066

[10]Basu, A., Izuora, K., Betts, N. M., Kinney, J. W., Salazar, A. M., Ebersole, J. L., & Scofield, R. H. (2021). Dietary Strawberries Improve Cardiometabolic Risks in Adults with Obesity and Elevated Serum LDL Cholesterol in a Randomized Controlled Crossover Trial. Nutrients, 13(5), 1421. https://doi.org/10.3390/nu13051421

[11]Navarro-Perez, D., Radcliffe, J., Tierney, A., & Jois, M. (2017). Quinoa Seed Lowers Serum Triglycerides in Overweight and Obese Subjects: A Dose-Response Randomized Controlled Clinical Trial. Current developments in nutrition, 1(9), e001321. https://doi.org/10.3945/cdn.117.001321

[12]Varghese, Sharon & Kubatka, Peter & Rodrigo, Luis & Gazdikova, Katarina & Caprnda, Martin & Fedotova, Julia & Zulli, Anthony & Kruzliak, Peter & Büsselberg, Dietrich. (2016). Chili pepper as a body weight-loss food. International Journal of Food Sciences and Nutrition. 68. 1-10. 10.1080/09637486.2016.1258044.

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