What Foods To Eat To Lose Belly Fat

When it comes to nutrition and knowing exactly what foods to eat to lose belly fat I’ve found most people don’t have a clue.

And that doesn’t mean I’ve always known, I used to eat everything bad under the sun and you would shake your head if you saw what I eat on my cheat days.

Most of the people who I talk too that are trying to lose belly fat claim that they know what they should be eating but they just don’t do it.

I have to agree that most people don’t actually eat the foods to lose belly belly fat but they also don’t really know what they should be eating.

When I ask them about their diets and what they’re feeding their bodies, it’s pretty much the opposite.  They’ll skip breakfast, eat a ton of fruit, refined carbohydrates, diet sodas and they’ll think it has the appearance of a healthy belly fat burning diet.

But I always have to be honest with them and tell them they don’t know what they’re talking about…but I’ll tell them in a nice way 🙂

I should’ve pointed them the way to these belly fat burning foods a long time ago.

I remember when I thought I was eating “healthy” but I was actually eating a ton of junk.  Even a lot of the nutrition sources that I researched didn’t really give many specifics and even some of the stuff they recommend now I’ll shake my head at.

So I wanted to help you throw some of your junk food out the window for good and give you a list of foods to eat to lose belly fat. For a more complete list on the best belly fat burning foods see my other article.

Let’s get started.

17 Foods To Eat To Lose Belly Fat

  • Avocados – rich in monounsaturated fats along with a ton of fiber, both of which are linked to burning belly fat
  • Almonds – help keep you slim by keeping your stomach full. I recommend eating a handful or two of almonds daily but don’t go wild with them
  • Berries – strawberries, blackberries, blueberries, etc. are packed with fiber and antioxidants, but watch out for the sugar-loaded jams and jellies out there
  • Eggs – loaded with vitamin B12 which is what your body uses to metabolize fat and a recent research study found those who ate eggs for breakfast lost more weight then those who bagels
  • Extra Virgin Olive Oil – a great supply of healthy oils that your body needs to burn belly fat
  • Beans – very low-calorie and jam packed with fiber to help you tone and lose stomach fat, don’t eat the refried kind though.
  • Green Veggies – filled with vitamins and minerals along with good fiber, go with romaine lettuce, spinach, broccoli but no iceberg lettuce
  • All Natural Peanut Butter – all natural peanut butter has lots of niacin in it which keeps your digestive system on track and prevents your belly from bloating
  • Green Tea – rich in antioxidants proven to speed your metabolism; a research study found those who drank green tea regularly lost an burned 266 more calories per day
  • Wild Salmon – high in omega-3 fatty acids and rich in lean protein, both proven to kill belly fat but stick with wild and NOT farm-raised. For more on the reasons why see my post on the best fish to lose weight.
  • Dairy – calcium helps break down fat and prevent it from forming, and if you’re body can handle it try going for raw milk next time you’re at the grocery store
  • Protein Powder – has amino acids that burn fat and build muscle, stick with a higher quality protein with cold-processed whey protein isolate at the main ingredient
  • Greek Yogurt – rich in calcium and probiotics that destroy belly fat – find a great plain Greek yogurt or one that isn’t loaded with sugars
  • Sweet Potatoes – rich in fiber, protein, calcium, iron, vitamins A and C and your body will digest them slower meaning you’ll have a more gradual rise in blood sugar
  • Citrus Fruits – oranges, limes, lemons, grapefruit are super rich in vitamin C and fiber which helps process fat faster
  • Chilies – foods with chilies or cayenne pepper contain capsaicin which helps increase your metabolism
  • Dark Chocolate – packed with antioxidants along with other fat burning stimulants (78% or high cocoa with lower sugar)
  • *Bonus* Pineapples – the bromelain in pineapples help to digest protein rich foods to help you reduce belly bloat. Discover more amazing benefits of eating pineapples here.

That’ll get you started!

You may also want to read my newer post on the best belly fat burning foods for women for more awesome fat fighting stuff you should be eating.

If you’re looking for more superfoods I wrote a complete article with 109 of my favorites that will supercharge your body.

Now that you know what foods to eat to lose belly fat start taking action and begin putting them into your diet.

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  1. Karthik

    January 17, 2011 at 3:01 am

    Hi josh,

    I am a 24 year male and i have very big hips and i hate them. My upper body is relatively skinny and i have tried all ways to get rid of big butts but no results. Now i am gaining fat in upper body also. Started doing cardio. Please tell me how to get in shape. I really hate my body look when i wear jeans. .


    • Josh Schlottman

      January 31, 2011 at 3:38 pm

      @Karthick If you’re looking to lose belly fat and get in better shape then I’d recommend getting on a great nutrition program. Check out my Cheat Your Way Thin review of a diet program that’s sustainable long term. Also make sure you’re doing HIIT cardio as well as doing weight resistance workouts too.


  2. Karthik

    January 17, 2011 at 3:03 am

    I forgot to mention. I am 5 feet 7 inches and my weight is 185 lbs. Plz suggest a proper workout. .


  3. Glenn

    January 17, 2011 at 12:42 pm

    I love pumpkin if you must have a ‘starchy’ vegetable with your dinner. It can be cooked a million ways, has a similar texture to sweet potato but only contains a quarter of the carbs.


  4. Bonj

    January 17, 2011 at 5:26 pm

    A lot of my fave foods are here! 🙂


  5. gary

    February 28, 2011 at 7:20 am

    Hi Josh,

    Im currently struggling to lose my belly fat. This is an outline of my daily diet

    Protein shake upon waking with a glass of water

    Breakfast = 4 whites with 2 slices of wholemeal bread and also some pineapple and green tea

    lunch = chicken with brocolli and carrots

    Dinner = Fish, chicken and salad

    Snack before bedtime is Protein shake

    I am also training very hard and doing HIT training before i train with weights. Is der anything i should take out of my diet or put in?


    • Josh Schlottman

      February 28, 2011 at 4:43 pm

      @Gary, I’d take out the bread and replace it with protein or a vegetable.


  6. Michell

    May 31, 2011 at 7:51 pm

    Good post. Of course, the key is to be sure to eat these good foods in moderation and with a sound exercise program.


  7. Six Pack Mack

    July 6, 2011 at 9:46 am

    This is a great article, “secrets” dont’ exist, only basic nutrition and thermodynamics.


  8. Talia

    August 18, 2011 at 9:42 am

    Hey I was wondering, are those the ONLY foods that I should eat or can I eat others too? For example what kind of meats are allowed (if any)? And only wild salmon no other kinds of fish? Other than those few questions I love this these are all my favorite foods (except the natural peanut butter) 🙂


  9. mitali

    September 27, 2011 at 9:19 am

    hey josh,
    hiiiii am mitali….
    n am really in tension to lose my belly fat soon.. my am 5’8 n hav a proper figure, my waist is 30, bt stilll i feel it has got much baby fat n its bulging out…n i get tyresss out if i sit smwer wearing a skinny outfit….
    i knw u r my only hope n u wud help me..please guide me through sm proper workout n food mangemnt,……
    am eagerly wiating for your reply….. please….


  10. pamini theivendram

    February 11, 2012 at 2:03 pm

    i am a vegetarian and i eat only those listen in here but i still have belly fat. i stop eating for two days it goes away but when i sit its there. i also do yoga and gym.

    i guess stress is the factor that makes the belly fat to remain because i am a stressful person. I am a student what u expect. anyways good luck to those i didnt have belly when i used to do yoga with a guru he made us do yoga 8 hours a day so i donno maybe its hard to do that since we have a life.


  11. overweight ossie

    February 12, 2012 at 10:04 am

    well im 14 yrs old from Australia an everyone say’s youll grow out of your fat but i know ithats not true.. im about 90kgs in high school and its hard for me to keep tight shedules for meals because i cant spend all the time planning out what im going to eat when ive got school to worry about… anyway would these foods work for me??? plz help


  12. Toneia

    February 24, 2012 at 9:08 am

    I am 34 years old and 140 lb I dont think my stomach fits with my slim body what exercises would u recommend as well as the foods?


  13. neha jadon

    February 28, 2012 at 9:07 am

    i m 21 yrs old hving 5.4 feet height nad 58 kg weight i want to lose fat frm my abdomen e.i. belly and thighs


  14. Kyle

    December 29, 2012 at 9:47 am

    Hi , I’ve been reading your post and I really like them you speak so true,I just have a question.
    I tried to do insanity 3 times now , first time I did 2 weeks of it , second time 2 weeks again , and now the most recent 3 weeks, but I keep quiting because I just can’t eat at diet and I know I can work out how much I want but if I eat crap I won’t see result.. I usualy diet for like 2-3 days then I eat crap for 1-2 days and then diet .This is not good , I really want to get rid of that lower belly fat , on my upper belly u can almost see the packs but on the lower you really cant see/feel anything ,it’s just so big.How do I keep dieting and working out without quiting so soon?
    Thanks for reading and I hope I’ll hear from you soon!Take care


  15. fat13

    March 16, 2013 at 10:53 pm

    I am 13 years old and need to lose weight!
    I wiegh 140-145 pounds and feel horrible. All my friends are so skinny but he like pigs. Is they anything I can do to lose weight?!
    Anyone please reply!!!!! I would appreciate it very much!


  16. Nalini persaud

    March 11, 2015 at 4:07 am

    I would like to know what can I use to help me with belly fat


    • Josh Schlottman

      May 12, 2015 at 8:47 pm

      Hi Nalini,

      First start off by following a lot of the advice I present on the blog. Focus on your nutrition first to get rid of your belly fat, and make sure you also incorporate a full body workout routine as well. Consistency is going to be key especially when you’re starting off so make sure you have no mental internal resistance holding you back from staying committed towards keeping your exercise and nutrition strong. Keep me updated on your progress, and I’ll be sure to help you out as you go along.


  17. Dee

    March 30, 2015 at 1:05 pm

    Hi, I am a 34 yr old female. I have lost 30 lbs over the past two years and kept it off. I am currently 134 lbs and 5’5″. I am very happy with my progress and look of my entire body, EXCEPT my belly. It seems to never tone regardless of running, weight training etc. I have had 3 children. Is this never going to look good again?!?!


    • Josh Schlottman

      May 12, 2015 at 8:40 pm

      Hi Dee,

      Unfortunately belly fat is one of the last things to go when it comes to weight loss. For women it’s one of the areas, if not the worst, to get rid of because most of fat storage is centrally located in the abdominal region. You may need to step up your game when it comes to diet and training to get rid of it, but have hope that’s possible it may just mean you need to try harder.


  18. chela123

    June 28, 2015 at 10:59 am

    Hi josh,
    Is there another substitute for eggs and fish. Can’t eat either??


    • Josh Schlottman

      July 28, 2015 at 6:42 pm

      I’d try to find other sources of lean protein you can put into your diet. Make sure they’re from all natural sources. A couple that first jump to mind for me are grass fed beef and turkey.


  19. Dylan

    June 2, 2016 at 6:38 pm

    I’d like to say great article. I was wondering if you could give me a specific brand protein powder to get. Also do know any healthy things I could make with avocados (besides a dip). Please respond soon and keep up the good work!


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About Josh

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Hey, I’m Josh.

I help good people transform their bodies with smart nutrition & training.

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