If shedding belly fat [1] is one of your weight-loss goals, it definitely takes a multipronged approach: eating at a calorie deficit, exercising, avoiding these sugary beverages [2], getting enough sleep, and manageing stress. But what you eat can also play a role, especially if you're smart about the foods you're stocking up on.
We spoke to dietitians who explained some of the best foods to eat to burn belly fat. Not only will they help keep you full and on track with your weight-loss goals, but some can also target belly fat specifically. So pick up these healthy staples next time you hit the grocery store, and watch your belly shrink.
Broccoli
Certain veggies, such as dark-coloured vegetables and other leafy greens, can help burn visceral fat, which is the deep belly fat around your organs. "One study [4] has shown a relationship between consuming ample amounts of deep-coloured veggies and lower levels of visceral fat," Joy Bauer, MS, RDN, CDN, told POPSUGAR. "Broccoli is also one of the few veggies that contains calcium, which has been shown to help increase fat loss [5], especially around the abdominal area."
Onions
"Onions contain a type of soluble fibre called inulin, which acts as a prebiotic," Joy said. "According to new studies [6], this may help facilitate weight loss in the abdominal area."
Salmon
"Salmon can specifically help burn belly fat because it is one of the richest sources of vitamin D," Joy said. "Several studies [7] have shown that vitamin D is involved with signaling belly fat cells [8] to burn off."
Greek Yoghurt
Not only is Greek yoghurt rich in calcium, but it's also a lean protein that can help your weight-loss efforts. Dietitian Tracy Lockwood Beckerman, MS, RD, told POPSUGAR that lean proteins "keep you full longer than carbohydrates or fat, so you're less likely to snack throughout the day. This means that you'll be eating less calories so you'll be losing some belly fat!"
Chicken
Like Greek yoghurt, chicken is a lean protein that can help keep you full and burn belly fat.
Lentils and Beans
Lentils and beans are rich in soluble fibre, which is the single best carbohydrate to help you burn belly fat [9]. "Soluble fibre forms a thick gel when it binds with water in the body," Tracy said. "This gel that forms therefore slows digestion in the body, which keeps you feeling full for longer! Research supports [10] that soluble fibre leads to a decrease in the amount of fat in the abdominal region."
Avocados
"Research supports [11] that people who regularly eat avocados have a lower waist circumference and BMI," Tracy said. "Additionally, since avocados are rich in monounsaturated fats, it provides a level of fullness, reducing the amount of snacking that occurs later on throughout the day."