51 Foods That Burn Belly Fat Fast (Science Based,Veg & NonVeg)
Like Exercise, Food is one of the most important aspects of weight loss (1). In Fact weight loss is 70% food and 30% exercise. However, we fail to inculcate the habit of mindful eating in our life. We will look and work smart only when we start eating smart.
Indian food wisdom is ancient and proven, eating our authentic Indian foods and recipes will give us a much cleaner and sharper body. In this article, I have listed locally grown and easily available 31 foods that burn belly fat fast.
Also, it highlights various benefits of foods which we think are fattening but they actually help us get a flat belly and a round butt. This article will help answer your question about how to lose belly fat fast? So let us discuss the superfoods that help you get rid of belly fat.
Diet to Lose Belly Fat
If you are planning to lose belly fat quickly, you need to focus on the diet (2) along with exercise. Practice a balanced belly fat diet. Try to include various categories (3) of foods that would fulfill your body’s requirement of protein, carbs, vitamin, minerals etc. You can follow the Indian diet plan which is the best diet to lose belly fat.
Foods That Burn Belly Fat Fast
Many people think eating banana will not help you lose weight. It is a myth that bananas make you fat. Probably the logic behind this is bananas are high in calories and carbs, it is 105 calories in a medium size. A banana (4) contains 27 grams of carbs and 14 grams of sugar, but plenty of other vital nutrients (5) too and we ignore that if we say no to banana. It is the best belly fat diet food.
It is one of the best fruits before or after exercise. Before a workout, it provides you energy to carry out exercises smoothly and post workout it will replenish your glycogen levels. It is rich in potassium, an electrolyte that cures muscle cramps and dizziness. Bananas boost metabolism and reduce bloating. Because of its high fiber content, it makes you feel full and reduces appetite. It is the best food option to carry while traveling and one of the best fat burning foods for women.
A large apple contains at-least 5 grams of fiber and many other nutrients which contributes to burning belly fat. It also contains phytochemicals which play important role in liver detoxification and estrogen balance. It has vitamin C which increases immunity and prevents common cold and flu.
Apple (6) has amylase inhibitors which decrease the absorption of starch and sugar. It reduces the glycemic load of the entire meal. Phytophenols present in apple metabolizes (7) visceral fat and eventually reduces belly fat that’s is why Apple is one of the best foods that burn belly fat fast. Besides these benefits apples are easily available and easy to carry. It is one of the best foods to burn belly fat fast.
Pomegranate contains lots of antioxidants which reverses the free radical effect or aging effect. It prevents oxidization of bad cholesterol which reduces the fat stores in the abdominal area. Pomegranate juice reduces the risk of heart diseases and inflammation of arthritis. It also helps in treating high blood pressure (9) and one of the best fat burning foods for women.
Pineapple is easily available, sweet and tasty fruit. It is high in fiber and Vitamin C. It is recommended to eat pineapple alone because of bromelain present in it, which has anti-inflammatory properties. Pineapple (10) is also a storehouse of minerals and vitamins. It has a high water content which hydrates your body and makes is one of the best foods that burn belly fat fast.
5. Coconut Oil
Coconut oil contains medium chain fatty triglycerides and essential fatty acids. The metabolism of these fatty acids is different than long chain fatty acids and that is why it helps in reducing stubborn belly fat. According to studies, medium chain fatty acids have increased energy expenditure in individuals by 5% or 120 calories per day.
Coconut oil gives you a feeling of fullness and reduces hunger. Along with coconut oil, coconut fruit and coconut water have many health benefits. So include this magical ingredient in your diet. Coconut oil is one of the healthy foods for weight loss.
Vitamin C and dietary fiber in lemon help in weight loss. Lemons are rich in antioxidants which gives us glowing skin and promotes good digestion. Lemon has detoxifying properties because of its diuretic nature, this helps in weight loss, reduces bloating and water retention. Warm water with lemon juice in the morning works wonders in toning and reducing tummy fat.
7. Whole Grain Corn
Whole-grain corn contains important vitamins, protein, minerals carbohydrates and fiber which makes it top fat burning food. Grain corn can serve as a good snack. With all its health benefits, it can easily replace Pizzas, burgers and other junk foods. I eat grain corn (bhutta) roasted or boiled as evening snacks.
Though it is high in starch it has other healthy nutrients like Potassium, Iron, Vitamin B6 and Magnesium which makes it a healthy snack option. It has high fiber content which helps in cleaning your intestines, reduce hunger and overeating.
Just eating healthy will not help you to lose tummy fat, you need to do regular exercise. Read here about best exercises to lose belly fat fast.
8. Brown Rice
The main difference between white rice and brown rice is the later one is less processed. Less processed foods are good for your weight loss. White rice breaks down quickly in your digestive tract, leading to a drastic rise in blood sugar levels. It is followed by a drop in your blood sugar level after a couple of hours. Due to this difference in glucose level in blood we experience cravings for more food.
Although white and brown rice has almost the same number of calories, white rice causes us to snack more than brown rice. Brown rice is one of the best foods to eat to lose weight.
Jowar is one of the top five healthy grains in the world. It is a powerhouse of nutrients like calcium, fiber, iron, phosphorus, thiamin, and protein. The fiber content in jowar is comparatively higher than wheat which gives you a feeling of satiety, that is why Jowar is one of the best foods that burn belly fat fast. It is also good for diabetes patients. Replace your wheat roti with jowar roti for twice or thrice a week and experience the change.
Oats are whole grain food. Normally oats take a long time to cook. The instant oats which we use are highly processed. You can boil oats in water and then mix spices to increase the flavor. Oats can also be eaten with milk which serves as porridge. It is full of fibers and healthy breakfast. It is low in calorie and serves as one of the best breakfast options all over the world.
11. Sweet Potatoes
Sweet Potatoes are an excellent source of Vitamin A. They are rich in antioxidants, anti-inflammatory, and blood sugar-regulating nutrients. Sweet potatoes contain Iron, Vitamin B6, vitamin D and many more vital nutrients that help in reducing fat storage in your body.
Due to all these nutrients, sweet potatoes are also suggested during fasting. Tasty, healthy and versatile Sweet potato should be a must have food on your plate. Sweet potatoes are available in almost all seasons nowadays but its ideal season is in the month of November and December.
Here is an informative video from Shemaroo Good Health 24/7
Pumpkin is high in nutrition and low in calories. It is one of the tastiest vegetable and rich in dietary fiber. It promotes a gradual rise in blood sugar levels. Increase in your blood sugar levels triggers insulin release and unwanted fat storage, that’s why it is important to include dietary fiber in our diet.
Beta-carotene present in pumpkin helps to improve your eyesight. You can include pumpkin in place of any other high-calorie vegetable. Pumpkin is easily available in all seasons.
Carrots are low in calories and high in nutrition. They are full of vitamin A and Vitamin C which helps in losing weight and staying fit. Carrots (mostly the red ones) are available during the winter season, but nowadays you can find carrots (orange ones) in any season. You can eat it as salad, pickle or carrot curry to satisfy your taste buds too.
Tomatoes are rich in antioxidants due to lycopene present in it which contributes to its anti-inflammatory properties. It has good cholesterol which aids in weight loss. Apart from these benefits, tomatoes have a low glycaemic index and high fiber content. It is low in calories and boosts metabolism. Vitamin E present in it will give you lustrous skin and hair too, it is one of the top foods that burn belly fat fast.
Cucumber contains 95% water and 5% other nutrients which makes it world’s 3rd least calorie dense food. It contains enough quantity of carbs and a good amount of fiber. You can replace junk food snacks with cucumber curd salad. Cucumber is one of the best fat burning foods for women. This will give your body good nutrition and weight loss for sure.
Eating healthy is one aspect to get a flat stomach, exercise and lifestyle are equally important. Read here about effective tips to lose belly fat fast.
16. Leafy Vegetables
Leafy vegetables are a good source of vitamin B, C, and folic acid. High iron content in these vegetables help in fighting fatigue, weakness and increase the hemoglobin level in blood. They are an excellent source of calcium and helps the growth of bones and teeth.
They contribute to an increase in stamina and strength, leafy vegetables are one of the top foods that burn belly fat fast. Some locally available leafy veggies are Spinach (Palak), Fenugreek (Methi), Amaranth leaves (chaulai), Cilantro leaves (Dhania), Mustard Leaves (Sarso ka saag) and Mint leaves (Pudina) etc. Include these veggies as curry or chutney and enjoy the flavor with weight loss. Eating the right food is the best way to lose belly fat for women.
Almonds contain good fats. To burn fat we also need to eat fat but its source should be natural and healthy. Fats from biscuits, cakes, pizza etc are bad fats and fats from foods like ghee, almonds are good ones. Almond skin has dietary fiber which helps in regulating bowel movements.
It is high in protein which helps in belly fat reduction. You can eat soaked almonds in the morning. It is also helpful to garnish sweets and increase its flavor. You can carry almonds in your bag while traveling or keep it in your office to have a bite of it whenever you feel hungry. Instead of eating junk biscuits and tea, it is a healthier option and one of the best foods that burn belly fat fast.
Pistas are not counted as low-calorie food but it is definitely high in nutrition. These are a good combination of fat, carbs, and proteins. Whenever you feel like snacking, you can switch to delicious pistas. This will helps you avoid junk unhealthy food. Pistachio is one of the best belly fat burning foods for women.
Eating peanuts increases your metabolic rate. Peanuts are high in protein and fiber. They make you feel full for almost 2 to 3 hours. You can eat peanuts before or after the workout. I eat Peanuts-jaggery as an afternoon snack. Prefer the roasted ones but without salt. peanuts are one of the best foods that burn belly fat fast.
Saturated fats increase waist size and unsaturated fats help in reducing it. Saturated Fats improve the insulin level in the body. Walnuts carry these saturated fats which help in reducing belly fat. It contains nutrients which are good for your brain cells.
We all love those tasty salted, roasted cashews. They serve as a healthy snack when eaten in moderation (handful). Cashews are high in fat but the mono-saturated ones. Thus it helps in losing and maintaining weight. Cashews are protein-rich food so they help in maintaining your blood sugar levels for a longer period of time, it is one of the best belly fat burning foods for women.
22. Cow Milk
There are innumerable health benefits of cow milk. Only cow milk is allowed for infants who cannot get breast milk. It helps in their overall development. This proves how much healthy is cow milk for humans. It is a complete food in itself. Full of calcium, essential minerals, protein, Saturated Fats.
You can drink milk as the first thing in the morning or after the workout. It gives you a feeling of satiety and fullness. It helps in regulating growth hormones, builds the immune system, improves digestion, increases nutrient absorption, bone development and much more.
Milk is one of the best foods that burn belly fat fast. Don’t miss this magic food from your diet. Make sure that the source of milk is pure not adulterated. People who are milk intolerant should not include it in their diets. Turmeric milk is another good option, it helps you fight cold, cough and helps in sound sleep.
23. Curd or Yogurt
In Indian culture eating curd before any important work is considered very auspicious. That’s probably because our ancestors knew the benefits of curd. It is prepared by fermentation of milk by a bacterial culture called Lactobacillus delbrueckii. The curd is one of the top healthy foods in the world. It is rich in phosphorous, calcium.
The curd is probiotic in nature and thus improves immunity. It also aids digestion. Curd helps in lowering the cortisol levels (maybe that’s why we eat it before an exam). It is helpful in acidity and controls blood sugar levels. There are so many tasty, yummy recipes made from it. Eat curd and stay happy.
Buttermilk is a derivative of the butter mixing process. The curd is mixed with water and blended well. Salt, pepper, mint etc are added to it as per flavor. It is a tasty, homemade drink helpful due to its cooling properties.
Buttermilk aids digestion, cures acidity, irritation and many gastrointestinal disorders. It contains all essential macronutrients. It helps to wash down excess oil. Best to drink it after lunch. It cures dehydration and provides calcium without fat. Buttermilk eases constipation, bloating and detoxifies the body. It is a must food in your daily belly fat diet.
Ghee is an ancient food of India and is one of the best diet foods. It is thus included in hundreds of Indian recipes. In Indian mythology, it is said that ghee purifies the food. One teaspoon of ghee on your regular dal-chawal and it will give you all 9 amino acids with a steady rise in blood sugar level. Ghee is the best belly fat diet food.
It is a magic ingredient. Good for females having menstrual cramps and pregnant women for healthier deliveries. It is one of the healthiest fats in the world. If you eat bread butter for breakfast, I recommend replacing butter with ghee. It is present in every Indian household due to its millions of benefits. Ghee has high smoke point due to which it is recommended to deep-fry food in ghee instead of oil. It enhances the aroma and taste of food as well. Ghee is one of the top foods that burn belly fat fast.
One of the yummiest & healthiest dairy product mainly composed of fats and proteins is cheese. There are many varieties of cheese as it is widely accepted throughout the world. It is high in calorie and fat, still, it manages to be on the list of healthiest foods. Cheese is a rich source of protein and calcium.
Consumption of cheese once or twice a week is recommended. You can carry it to the gym and eat post workout. It contains riboflavin, vitamin A and K2.
High protein in paneer helps in bone development, increase strength. It is good for skin, hair and has many other health benefits. Paneer is a great source of conjugated linoleic acid, a fatty acid which helps to lose weight by the increase in the fat burning process.
It is both yummy and healthy. Good for pregnant mothers and helps to cure hormonal issues in women. It is high in calories due to which it is recommended to have it in moderation.
Eggs are incredibly nutritious. They are rich in vitamins and healthy fats. Egg consumption results in a good amount of HDL i.e good cholesterol. Choline is a nutrient which helps build up cell membranes. It contains antioxidants which reverse the aging effect.
It has high-quality protein and essential amino acids in right ratios. As eggs are rich in protein, they give a feeling of fullness and helps control our hunger. Eat eggs as per your total calorie intake. It is a good snack post workout to build your muscles. An egg is one of the best diet foods.
29. Moong Beans
Moong beans are high in fiber and protein. It is one of the ancient Indian foods like ghee. 1 cup of moong beans has 212 calories but sprouted raw moong beans contains only 31 calories. It contains antioxidants and can treat type 2 diabetes.
Due to high protein and fiber, it causes a steady rise in blood sugar level. It has minerals like manganese and folate. It controls hormonal fluctuations and is easy to digest as compared to other beans and recognized as one of the best foods that burn belly fat fast. Moong dal khichdi with ghee is given to people having loose motions, fever etc.
30. Red Kidney Beans or Rajma
Red kidney beans are a good source of fiber, folate, magnesium, phosphorus, manganese, iron, copper and potassium. It is a low-calorie food with many rich nutrients. Rajma chawal or rice with red kidney beans is one of the staple foods in north India. It is delicious as well as healthy. Apart from weight loss, it is good for skin and to increase immunity, height etc. Rajma is one of the best foods to eat to lose weight.
31. Brown Chickpeas or Chana
Brown chickpeas are full of protein and fiber and delicious as well. You can eat them as sabji/curry or in breakfast as boiled chickpeas (don’t forget to garnish it with coriander, lemon, and onions). They serve as easy to make, tasty and healthy breakfast or lunch option. Due to high protein and fiber content, they help in weight loss and get rid of lower belly fat. Chana is one of the best foods that burn belly fat fast.
32. Green Tea
Green tea is very helpful in losing belly fat or weight. The antioxidants present in green tea helps to lose the fat deposits quickly. You can read my article on how to make green tea.
Green tea can be consumed in many ways and there are few special ways to drink green tea for weight loss.
Fish is a good source of protein, vitamin B, vitamin D, riboflavin, omega 3 fatty acids etc. Including fish in your diet will help you get all the required vitamins and minerals. Because fish is low in fat and high in other nutrients it helps in improving your belly fat loss process.
Chicken is a rich source of protein. Including chicken in your diet will help you get the required protein for muscle build up. If you are doing gym it is advisable to increase your protein intake and chicken can fulfill your daily protein requirement easily.
Pulses is another protein-rich food. Including dal/pulses in your diet will help you meet the daily requirement of your protein.
If you consult a dietician for designing your meal plan the one thing she will definitely add to your plan is sprouts. Sprouted beans are high in protein, iron, magnesium, niacin, thiamin, riboflavin, Vitamin K, C etc. It is advisable to include beans at least once a week in your diet.
37. Chia Seeds
Chia seeds are a good source of fiber, protein, antioxidants, calcium, omega 3 fatty acids etc. You can include chia seeds in roti/bread or eat as a whole.
38. Flax Seeds
If you are deficient in vitamin D it can result in obesity. Mushroom is a good source of vitamin D and can be added easily in the diet.
40. Chilli Pepper
Capsaicin present in pepper is helpful in reducing belly fat. Chilli can be added in your regular diet or any weight loss drinks.
Broccoli is rich in potassium, iron, vitamin k, fiber etc. Because of this nutrition richness broccoli is one of the best foods to reduce belly fat. It can be easily added to the diet as part of the salad.
44. Honey Cinamon Water
46. Dark Chocolate
50. Red Grapes
51. Red Wine
No doubt healthy nutritious food is a key to a flat tummy, but exercise is equally important. Yoga is one of the ancient forms of exercise and can help in reducing tummy fat. Read here about highly effective yoga asanas for weight loss. You can also try walking for weight loss.
These are the 51 best foods that burn belly fat fast. Write to me regarding how this article helped you or any suggestions regarding the same.