Diet & Weight Loss
15 Foods Proven to Flatten Your Belly
Say hello to a slimmer waistline.
Oats and nuts
One sure way to zap belly fat is to increase the amount of soluble fiber you consume, says Jessica Crandall, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics. Foods that are rich in soluble fiber include oats, nuts, beans, and berries. You should aim for 25-35 grams per day, especially if you’re diabetic. Soluble fiber does a much better job controlling your blood sugar than carbs, like a piece of bread, which can make your blood sugar spike then drop. Check out more tricks to flatten your belly—without a lick of exercise.
Bananas get a bad reputation (too carby!) as far as healthy foods are concerned, but they’re actually a good source of nutrients. In particular, the potassium in bananas can help flush extra fluids out of your system. “If you’re carrying too much water weight, like if you ate a lot of salty foods the night before, high-potassium foods can help get rid of that water weight,” Crandall says. These home remedies can help you lose belly fat, too.
Watermelon is another fruit that’s high in potassium to cut down on water weight. A study from the University of Kentucky also found that drinking watermelon juice can decrease body fat and even reduce cholesterol. Try this eating plan for a flat-belly day.
Probiotic foods contain “good” bacteria that can regulate digestion. Researchers from the University of Manitoba in Canada led a study that fed one daily serving of yogurt to overweight volunteers. Half of the participants ate yogurt spiked with one of two bacteria. In a month and a half, those who had probiotic yogurt lost 3 or 4 percent of their body fat, depending on which bacteria they were given. Crandall recommends one probiotic-rich food each day for healthy digestion, like one of these probiotic-filled foods.
If you regularly opt for salty or sugary snacks, extra belly fat can sneak up and surprise you once you step on the scale. Resist the urge to open that bag of potato chips and much on cucumber slices instead. Their high water content and low-calorie count make them a guilt-free snack, plus their soluble fiber will fill you up and keep you full. Burn more fat with these proven foods for weight loss.
Papayas are often overlooked for more conventional fruits, but they’re worth adding to your grocery list. They contain many proteolytic enzymes that make digestion easier and are good sources of fiber, vitamin A, and vitamin C (they have twice the vitamin C of oranges!). On the flip side, make sure to avoid the worst foods for your stomach.
Yes, asparagus can make your urine smell, but since it has such great health benefits, you should keep eating it anyway. High levels of the amino acid asparagine make asparagus a natural diuretic. Plus, just one cup of asparagus contains three grams of fiber, so it’ll keep you full in between meals. Other fiber-rich veggies include bell peppers, broccoli, and snap peas. Don’t miss these ways to get more fiber into your diet without really trying.
Feeling bloated? Suck on a candy cane. Crandall notes that peppermint extract is known to decrease gas and ease digestive irritation. Even sniffing peppermint may make you less hungry and prevent overeating. Here are more foods you should sniff to slim down.
If you’re overworked, your job could explain why your pants are tighter than normal. Research shows that stress can actually make you sick and even affect your weight. “Stress really does increase belly fat,” Crandall warns. Chamomile tea naturally calms your body and eases bloating. Staying hydrated is another way to fight belly fat, and drinking tea can help you reach the recommended ten glasses of fluids each day.
Be sure to check the label before you buy chocolate bars; they could be healthier than you think. Dark chocolate that contains more than 60 percent cacao has high antioxidant properties. “It can decrease inflammation and curb your sweet cravings,” Crandall says, “so you’re not just reaching for that milk chocolate bar.” A UC San Diego study also found that people who ate chocolate on a regular basis had a lower body mass index than people who indulged less frequently. Keep a few ounces of dark chocolate in your bag for a sweet treat, along with these on-the-go snacks nutritionists always eat.
Seeds that grow in pods (like lentils, chickpeas, white beans, and dried peas) are packed with filling protein and fiber, which will stop you from reaching for a fattening midday snack. And as good sources of iron, they will also keep your metabolism running smoothly, experts say. Try pairing lentils with a salad or lean protein, such as these proven foods that make you feel full.
Spice up your dinner plate with chili peppers tonight; trust us, your belly will thank you. Not only do chili peppers boost your metabolism, but capsaicin—the active component that make them taste hot—may help prevent cravings and overeating. Health‘s contributing nutrition editor, Cynthia Sass, MPH, RD, recommends adding chili peppers to an omelet, salad, or stir-fry to maximize your flat-belly gains.
Avocados are all the rage these days, and for good reason. Just one of these superfoods packs a huge nutritional punch, with 13 grams of fiber and 20 grams of monounsaturated fatty acids—both of which have waist-whittling benefits. In a 2015 study at Penn State, people who regularly consumed a dose of monounsaturated fat had 1.6 percent less belly fat than those who didn’t.
If your tummy starts rumbling between meals, a handful of almonds might do the trick. Like dark chocolate and avocados, the nut contains heart-healthy (and hunger-fighting!) monounsaturated fats to help you slim down. The science backs it up, too: One recent study published in the Journal of the American Heart Association found that when people who snacked on 1.5 ounces of almonds a day lost more weight than those who ate a high-carb snack. Don’t miss more healthy snacks that can satisfy any craving.
Good news, tea drinkers: Your daily sip can do wonders for your waistline. The antioxidants found in this ancient beverage can increase your energy levels, aid digestion, and burn fat, for starters. What’s more, research shows that green tea can also kick-start weight loss. According to a massive study published in the American Journal of Clinical Nutrition, participants who drink green tea can lose around 3 pounds, on average. To reap more fat-burning benefits, you should never, ever eat these foods if you want to lose weight.