Do you want to lose your gut? We are not all. Whether it's the unflattering fat around your midsection that deters you from flaunting your body at the beach or wearing those expensive designer pants on casual Fridays, we've all been there. Flaunting a muffin, even if you don't eat one for breakfast, isn't easy, but can be easily banished with the help of these specific fat-burning foods.
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50 Foods to Lose Your Gut
To help you achieve your toned tummy, we've put together a list of the 50 most powerful foods that will help you get rid of your gut — and don't use it! Go through our list (well, print it out and use it as your grocery list!) and start burning extra fat fast with our best weight loss tips.
Black beans
The good digestive bugs that thrive in your stomach need food to live and one of their favorite choices is black beans! Gut bacteria munch on the soluble fiber in these beans and then turn it into butyrate, a chemical that has been shown to increase calorie burning in mice. Each half-cup of black beans contains more than eight grams of satiating fiber, almost twice as much as an apple.
Salmon
Wild-caught salmon is full of omega-3 fatty acids, which are well-known for calming inflammation and helping you shed unwanted belly fat. In fact, these healthy fats fight inflammation by increasing levels of adiponectin, a hormone that boosts metabolism and burns fat. Stock up on this pink fish, rich in EPA and DHA, the two active forms of omega-3.
Lawyers
Stop fearing fat! Creamy avocados are full of monounsaturated fats that dull the appetite and prevent the accumulation of belly fat. In fact, a study published in The Lancet Diabetes & Endocrinology followed 90 people for several years and found that participants who tried to follow a low-fat diet had the same risk of being overweight as those who ate whatever they wanted! Consider this quick fact another reason to bite into the toast.
Miso paste
Looking to blast belly fat? First, you need to make sure you're eating foods that support a balanced gut microbiome, like miso paste (yeah, miso soup is made with it). Made by fermenting soybeans with koji and salt, a miso paste packed with gut-healthy bacteria that can help stimulate the digestive system, strengthen your immune system, and torch belly fat. Here is the proof: in a study published in the British Journal of Nutrition, researchers compared overweight women who followed a low-calorie diet and received a placebo or a probiotic supplement for twelve weeks. At the end of the study, women who took a probiotic in addition to their meal plan, which restricted calories, lost more weight than those who took the placebo.
Sweet potatoes
Carotenoids, plant-based antioxidants that stabilize blood sugar and reduce insulin resistance (thus preventing the conversion of calories into belly fat) are generously present in sweet potatoes. For a quick and easy side or snack, pop a spoon in the oven, cook over low heat, and enjoy on its own or alongside your dinner.
Eggs
Skip counting calories in your quest to fight fat and focus on protein instead. Since muscle steals the fat cells around your abs to burn energy, maintaining those gains is a great way to score washboard abs. A single large egg contains about 78 calories and six grams of protein. If you've exhausted all of your favorite scramble combos, make a few of these egg-based recipes to stay lean.
Gruau
Oats contain a type of hard-to-find soluble fiber called beta-glucans, which forms a gel in the small intestine, lowering blood cholesterol levels, strengthening the immune system, increasing satiety, and regulating glucose levels in the blood. When you feel full longer, you're less likely to binge on unhealthy snacks or extra calories that could cause you to put on belly fat. Wake up to a meal that flattens your belly by preparing one of these weight loss recipes the night before.
plums
These reddish fruits can make your fat genes glow red. How? Plums contain phenolic compounds called flavonoids, which give the fruit its deep color as well as its fat-fighting ability. Plums are also an excellent source of pectin, a type of gelatin-like fiber that animal studies show reduces liver fat (belly fat) and blocks the amount of fat cells that can be absorbed.
spinach
There's a reason why Popeye always chose spinach. The dark green leaves contain a long-chain sugar molecule called sulfoquinovose (SQ), which may help your abdomen stay slim. According to a study in the journal Nature Biology Chemical, SQ promotes the growth of your good gut bacteria, which prevents bad bacteria from colonizing your gut and causing inflammation and belly fat. Mix the greens with a handful of nuts, sliced strawberries and goat cheese for a satisfying lunch.
Beets
This succulent root vegetable is a unique source of betaine, an amino acid that increases metabolism, positively influences the insulin resistance mechanism, boosts mood, turns off fat genes and attacks inflammatory markers released by fat belly, according to a review in the newspaper nutrients. Not sure how to incorporate these bad boys into your meal plan? Try these healthy beetroot recipes.
Coconut oil
Take a moment to ignore the recent buzz claiming coconut oil is an enemy of health products and consider this: according to a study published in the journal Lipids, participants who supplemented their diet with this tropical oil significantly reduced abdominal obesity compared to participants who consumed inflammatory soybean oil. What can we write about as a flatter stomach? Experts think it's coconut oil's medium-chain triglycerides (which are burned as energy instead of being stored as fat) and lauric acid (which helped locate with precisely belly fat and burn it).
Nuts and Seeds Trail Mix
According to a 2016 Danish study, people who ate a meal rich in plant protein rather than animal protein reported feeling significantly more satisfied. Carry a bag full of peanuts, nuts and sunflower seeds to fry for frying if hunger pangs start to distract you between meals. Just be sure to split up your trail mix, as the solutions provided are some of the healthy foods to eat in moderation.
Greek yogurt
Besides being one of our favorite portable proteins for on-the-go satiety, Greek yogurt is also a great belly fat fighter. According to a recent study presented at the annual meeting of the Society for Endocrinology, researchers found that when the protein is digested and broken down, one of the resulting amino acids, phenylalanine, triggers hormones that help reduce the appetite, which can lead to weight loss. If you find yourself stuck at the dairy aisle, remember that we tested 12 yogurts and found the best. Our top pick is the creamiest of them all – and packs an impressive 15 grams of muscle building!
Turmeric
According to a study in the journal OncogeneCurcumin (the main antioxidant in turmeric) is one of the most effective anti-inflammatory foods available. Since belly fat promotes inflammation and makes it harder to lose the bulge, sprinkling anti-inflammatory turmeric on your eggs or stirring a golden latte will help tighten the belly.
Thon
Light tuna is a triple dietary threat in a can: it's affordable, packed with protein, and packed with belly fat. In fact, a study in the Journal of Lipid Research found that adding omega-3 fatty acids to your diet could help turn off fat genes. While fish contain two types of omega-3, DHA and EPA, researchers have found that DHA may be 40 to 70 percent more effective than EPA in suppressing fat genes and preventing enlargement. fat cells. Break up a can of tuna because it’s the fish that contains the most DHA.
bananas
When you skimp on sleep, your body produces more ghrelin, the hunger hormone, prompting you to eat more the next day. Stay on track with your weight loss goals by digging through the nanners. Not only do their muscle-relaxing minerals, like potassium and magnesium, lull your body into sleep mode, but these fruits can also help you look and feel slimmer. A Anaerobe One study showed that women who ate a banana twice a day before meals for two months reduced their bloating by 50%, thanks to the fruit's fat-depleting potassium.
Cannelle
Who knew that zapping fat is as easy as shaking cinnamon on your oats? A study in the American Journal of Clinical Nutrition found that this blood sugar-regulating spice helps reduce insulin secretion, preventing sugar from being stored as fat. Not in oats? Try sprinkling the contents into your latte or smoothies.
Whole grain bread
Forget the flour tortillas and frosted flakes, and don't even think about grabbing that ciabatta bread! “Whole grains are a good source of fiber, B vitamins, and can even help regulate blood sugar and promote belly fat loss,” says Erin Palinski-Wade, RD, CDE, LDN. “For every grain you choose, make it 100% whole grain.” Our exclusive report on the best and worst store-bought breads can help you filter down the most popular toasts so you can choose the right one.
Grass-fed meats
Leucine can help you build the lean muscle mass needed to shed excess fat from your body, according to Jennifer McDaniel, MS, RDN, CSSD, LD. Red meats are among the best sources of this powerful amino acid. Always choose grass-fed meats to reap the benefits of omega-3 and conjugated linoleic acids (CLA), both fats that can reduce inflammation and fat storage.
Cayenne pepper
At the same time, cayenne pepper burns your tongue and also incinerates the fat cells in your belly. A study in the American Journal of Clinical Nutrition found that eating capsaicin, the main compound in hot pepper that gives it its heat, speeds up belly fat loss by increasing the body's ability to convert food into energy. Add warmth and color to your kitchen with these 20 spicy recipes that boost your metabolism.
Raspberries
Consider these bumpy red berries your new natural weight loss pill. Raspberries are packed with fiber and water, which help you feel full. And like all other berries, raspberries are full of polyphenols, powerful plant chemicals that have been shown to help you lose weight. Throw them on top of your morning oatmeal or stir-fry them as a snack to reap their benefits.
Apples
One of the juiciest joys of fall is the plethora of apple tree species we can find at the local grocery store. Whether you choose the Granny Smith or always pick the Pink Lady apples, this crunchy fruit has been proven to help shed excess fat. Don’t forget to bite into it with the skin on! Apple peels contain a compound called ursolic acid, which can increase muscle mass and brown fat, the good kind of fat that helps melt your midsection.
Grapes
Although grapes contain more sugar than many of our favorite low-carb fruits, they also provide some unexpected benefits. A Washington State University study found that resveratrol, an antioxidant found in grapes, converted excess white fat into calorie-burning beige fat, reducing obesity by 40%! And all you need is just three servings of resveratrol per day. Luckily, grapes aren't the only source: apples and berries also contain the fat fighter!
You wine
Go ahead and pour yourself another glass of red. Just be sure to sample Malbec, Petite Sirah, Saint-Laurent, or Pinot Noir, as this wine contains the highest levels of waist-high resveratrol. Although a five-ounce glass of merlot only contains 122 calories, excess calories can leave you packing on calories and making you want to eat a greasy egg sandwich (we all know that wouldn't go well with your weight loss goals).
Kale Dinosaur
Let's face it, kale is completely overrated. However, dinosaur kale, black kale or lacinato, is its lesser-known cousin that is just as deserving of acclaim. Dinosaur kale's blue-green leaves are less bitter and more tender than regular leaves, but have the same flat-belly properties, like filling fiber, protein, and B vitamins that can help clear your gut. .
White tea
It seems like green tea has a bit of competition when it comes to shedding the beer belly. According to a study published in the journal Nutrition and metabolism, white tea blocks the formation of new fat cells and stimulates lipolysis, the breakdown of fats. Additionally, white tea contains catechins, natural antioxidants that protect your body against the harmful effects of free radicals and confidence-sucking belly fat.
Pumpkin seeds
Inserting pepitas into some of your favorite foods is one of the best ways to increase protein intake. Roasted pumpkin seeds not only contain eight grams of protein per ounce, but they also contain fiber, zinc, and potassium, essential nutrients for muscle development and recovery. Remember, the more muscle you have, the less fat your body will retain.
Pu-erh Tea
If you've never heard of this fermented Chinese tea, it's time to add it to your daily routine. A study in the newspaper Herbal medicine research found that feeding obese mice a high-fat diet combined with pu-erh tea extract decreased their total body weight and cholesterol levels.
Blueberries
These little berries are as powerful as they are tiny. In a study in the Journal of Medicinal Food, blueberries reduce abdominal fat, triglycerides and total body weight. A review in the newspaper nutrients Blueberry consumption has also been noted to be inversely related to obesity. Next time you make a yogurt parfait, don’t forget to mix in some blueberries!
Oat bran
If you love starting your day with oatmeal, we applaud you. But you'd better get started with oat bran, oat flour's overkill cousin. Oat bran contains even more protein and fiber (6 grams of protein and fiber each for 120 calories), which means you'll feel full longer and avoid the tempting sweet murmurs of office donuts .
Cornichons
Pickles are full of water, vinegar and fiber, and barely any calories! In fact, just one cup of pickled cucumbers packs two grams of fiber for just 16 calories. Not to mention studies show that acidic foods like vinegar help increase the rate of carbohydrate burning in the body by up to 40%. Once your body burns carbs, it starts burning fat, which can help you finally rock your skinny jeans without the muffins.
Linseed
To get the best possible nutritional value, freshly grind your flax seeds just before using them. Just one tablespoon contains about 2,3 grams of fat-blasting ALA, making it a great substitute for oatmeal. Better yet, invest in a bottle of flaxseed oil to drizzle on your salads.
Sun-flower seeds
Whether you add them to your breakfast bowl or chican them to beat the 14 p.m. Sunflower seeds are a great way to get your daily dose of magnesium, a nutrient that helps the body release fat from its stores. “Sunflower seeds and sunbutter are two great belly medicines,” says registered dietitian Lauren Slayton, MS, RD. by Foodtrainers. “The type of fat in the seeds has been shown to reduce abdominal fat in women without other diet changes. »
Black pepper
Piperine, a frying compound in black pepper, was found to trigger adipogenesis in human cells and increase fat metabolism in mice, leading to decreased waist circumference, body fat and cholesterol. Luckily for those who have made it their goal to let their gut go, you can sprinkle black pepper on virtually anything! Start with these 35 slow cooker recipes for weight loss.
Dark chocolate
Good news, chocoholics: you can now bite into another square without the guilt. Research has shown that consuming dark chocolate in moderate amounts can reduce overall body fat and shrink your waistline, thanks to the dessert's anti-inflammatory and heart-healthy flavonoids. Before embarking on a cocoa adventure, be sure to buy a bar with at least 70% cocoa and avoid bars that contain "alkalized" chocolate in their ingredients (these have significantly reduced flavonoid content ).
Quinoa
Just half a cup of quinoa contains 12 grams of hunger-suppressing protein and fiber, plus all nine amino acids, making it a complete protein. It is also a powerful source of nutrients like zinc and magnesium.
Green tea
Just like white tea, green tea contains powerful catechins that can significantly boost your metabolism. In fact, a study by Japanese researchers found that participants consuming 690 milligrams (about a bottle) of catechins each day with green tea had a significantly lower BMI and smaller waist circumference than those who did not. drank. A Asia Pacific Journal of Cancer Prevention One report found that the average daily consumption of catechins among Japanese men and women was 110 and 157 milligrams, respectively. So you'll need to up your tea game if you want to reap the benefits.
asparagus
Asparagus can help you achieve the body you dream of with its multiple benefits such as vitamins A, C, E, K and B6, as well as folate, iron, copper, calcium, protein and fibers. The best part? Just one cup of these lean spears contains nearly three grams of protein and soothing fiber for just 27 calories!
Aubergine
Eating a whole eggplant may seem intimidating at first (have you noticed how huge they are?), but it's totally doable – and recommended! A single unpeeled eggplant contains 5,3 grams of muscle-preserving protein and 16 million walloping fibers for just 137 calories! Not sure how to tempt this nutrition superstar? Grill an eggplant with a drizzle of olive oil and snack on it or toss it on top of your favorite healthy pizza.
Kefir
We love Greek yogurt because of its super-rich creamy texture and protein, but kefir just takes it up a notch. Beyond the satiety-inducing protein, the probiotics in kefir can help with your weight loss efforts. A Food and Nutrition Research study found that these good species of bacteria (like L.casei) accelerated the breakdown of fat molecules in mice and prevented them from packing on the pounds. Although the study was conducted on rats, there is no reason not to add creamy kefir to our diet.
Grapefruit
A grapefruit a day can keep the pounds at bay. Yes, it's true, but how? The acidity of the fruit slows digestion, helping you feel full longer. Try eating half a grapefruit before starting your breakfast.
kamut
Kamut, a lesser-known grain from the Middle East, is packed with slimming omega-3 acids, while still being high in protein and low in calories. Not only can kamut help you say you have good riddance in the gut, but it also reduces cholesterol, blood sugar, and cytokines, which cause inflammation throughout the body, study published in the European Journal of Clinical Nutrition found. Psst! Don’t tell it to quinoa, but kamut is a delicious addition to any salad bowl!
Olive oil
Extra virgin olive oil is full of polyphenols, antioxidants that help fight many diseases, such as cancer and osteoporosis, and help keep your brain young. EVOO may also increase blood levels of serotonin, a hormone associated with satiety. But, keep the very expensive EVOO to dress your salads and pour on bread. When grilling vegetables and lean meats, opt for the regular, less expensive variety.
Russet potatoes
Unless you're going low-carb for a few days (we don't recommend it for longer periods), there's no reason not to put a potato in the oven. In an Australian study that measured the satiety index of 38 popular foods, researchers found that potatoes were not only more filling and satisfying than light diets like donuts and cakes, but ranked higher also better than healthy choices like brown rice and oatmeal. In fact, participants reported eating less food throughout the day when consuming these potassium- and fiber-rich spuds.
Lentils
Lentils are one of the most affordable sources of plant-based protein that also work to reduce inflammation, lower cholesterol, promote fat metabolism, and quell that voracious appetite. Because lentils are a resistant starch, their slow-digesting fiber triggers the release of acetate, a molecule in the gut that signals the brain to put down the fork. Don't believe us? A systematic review of clinical trials on dietary legumes found that people who consumed a daily serving of lentils, roughly 3/4 cup, felt on average 31% fuller than those who did not. . And a second study found that a diet rich in blood sugar-stabilizing foods (hello, lentils!) could reduce inflammation by 22%.
Kimchi
If kimchi is only on your menu at your favorite Korean barbecue spot, consider adding this fermented food to your diet as soon as possible. Why this? Researchers at Kyung Hee University in Seoul, Korea, found that probiotics in kimchi can significantly suppress weight gain. To reach this conclusion, researchers gave rats a high-fat diet and then a group of probiotics found in kimchi (Lactobacillus brevis) and reported that the body suppressed induced weight gain by 28%. through food. Take advantage of these benefits by purchasing brined sauerkraut, pickles, and olives.
The sardines
If you thought salmon was the king of the sea when it came to omega-3s, you haven't met sardines. Studies show that these heart-healthy fatty acids can improve everything from your cholesterol profile to your mood, your ability to stave off Alzheimer's disease and even gain weight. Not to mention, you can probably find a can of this lean fish for less than $2 at your local grocery store!
Cottage cheese
Tired of old chicken breast? Low-grade cottage cheese is a dietary superstar when it comes to adding a big dose of protein to your diet. It is also considered a complete protein because it contains all nine essential amino acids your body needs to function properly. So you can give it all its beauty.
Pepper
Forget weight loss if your stress hormones are out of fashion. When we're stuck in a hair-pulling situation, the body begins to produce the hormone cortisol, which encourages the belly to store fat. Good thing foods rich in vitamin C, such as peppers, can help combat this by lowering cortisol levels and subsequently increasing your chances of showing off those abs.
Peanut Butter
Here's another reason to pile on a hearty PB&J sandwich: study published in journal JAMA internal medicine discovered a link between peanut consumption and a decreased risk of heart disease, thanks to the nuts' healthy polyunsaturated and monounsaturated fatty acids, which also means you should only choose the fatty versions (we like MaraNatha and Smucker's Natural ). Just remember, stick to the serving size of two tablespoons (yep, that means refraining from eating the whole jar in one sitting!) to reap the benefits which shrink the stomach. For a quick and delicious snack that will keep you full for hours, dip apples in peanut butter and satisfy your hunger.
