5 Best Foods for Burning Belly Fat, According to a Dietitian

Unfortunately, there is no miracle diet that speeds up belly fat burning. The good news? When making healthy food choices for weight loss, fat in the midsection is usually the first to melt away, according to WebMD. We spoke with Melissa Mitri, MS, RD, nutrition writer and owner of Melissa Mitri Nutrition, who shares her top recommended foods for burning belly fat with us. Incorporate them into your diet every day and watch belly fat melt away!

Keeping your midsection in tip-top shape goes way beyond aesthetics. According to WebMD, having excess belly fat can be toxic to your health. Visceral fat – the “deeper” fat that encompasses your organs – is linked to many horrific health problems, such as type 2 diabetes, high blood pressure, heart disease, breast cancer, cancer of the colon and dementia. This is why it is necessary to do healthy things in the kitchen and at the gym in order to lose weight, get in shape and improve your general well-being.

Keep reading to learn more about Mitri’s recommendations for the best foods to burn belly fat, and then don’t miss 12 Foods Everyone Over 50 Should Be Eating to Lose Weight Seriously.


high protein breakfast egg avocado toast

“Eggs are one of the highest quality sources of protein,” says Mitri. The really awesome thing about protein? It keeps you full and contains fewer calories than fat and carbs.

“Including eggs as a regular source of protein can keep you full, help you eat less and, in turn, burn belly fat,” adds Mitri.


Research shows that avocados can positively alter the distribution of belly fat in women. One study in particular, which was funded by the Hass Avocado Board and published in the Nutrition reviewreveals the benefits of eating an avocado every day.

“Women who ate avocados as part of a daily meal saw a reduction in visceral fat, the deeper belly fat that’s harder to target,” says Mitri.

RELATED: 4 essential rules for getting back in shape after a long break


Next time you go grocery shopping, don’t forget to add some hot peppers to your cart. Mitri recommends them as a solid food to burn belly fat.

“Hot peppers contain a compound called capsaicin which suppresses appetite and may help your body burn more fat,” says Mitri, adding, “It is said to do this by converting so-called ‘white fat’ into “brown fat” in the body.. Brown fat, otherwise known as brown adipose tissue, helps you burn more calories and fat around the belly area.


woman making kale salad

Mitri calls kale one of the “most effective superfoods for weight loss,” and research backs it up. According to a 2022 study, people who eat more kale may experience greater weight loss.

“[Kale] is incredibly nutritious, naturally low in calories, and incredibly filling, making it easy to stick to a low-calorie weight loss plan,” says Mitri.

RELATED: The Best Green Smoothies to Maximize Belly Fat Loss, Says Dietitian


Last but not least, it’s time to up your berry intake if you want to burn belly fat. According to Mitri, berries such as strawberries, blackberries and blueberries could impact the genes that manage fat burning and storage in your body.

“Berries are high in fiber and low in calories, a winning combo for weight loss,” she says, adding, “They’re also high in antioxidants called anthocyanins, which are believed to be responsible for much of their health benefits. matter of weight loss”.

Alexa Mellardo

Alexa is the associate editor of Eat This, Not That!’s Mind + Body, overseeing the M+B channel and delivering compelling stories about fitness, wellness and self-care to readers. Learn more about Alexa

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