Foods that help reduce belly fat – VnExpress

Lean meat and fish are rich in protein, and vegetables contain fiber to help build a lean, toned stomach.

Foods that provide protein, fiber, and healthy fats help the body increase metabolism, fight hunger, and contribute to reducing belly fat. Food also maximizes macronutrient levels to prevent fat storage, minimize excess sugar, refined carbohydrates, additives that lead to inflammation, and weight gain. Eat this, Not that.


Eggs are a good source of B vitamins and choline in the diet. This is an essential nutrient used to build all the cell membranes of the body. Choline deficiency is directly linked to visceral fat accumulation, especially in the liver. One of the reasons heavy drinkers develop fatty liver is because alcohol reduces the body’s ability to process choline.

Red fruit

Many studies have shown that some red fruits are more resistant to belly fat than others. Specifically like ruby ​​red grapefruit, sour cherries, raspberries, strawberries, apples, watermelons, plums, peaches…

Olive oil and other healthy fats

A diet that includes a moderate amount of unsaturated fats found in olive oil, avocados, and nuts can suppress appetite, helping you feel full for a long time. One study found that participants who ate half a fresh avocado for lunch reported a 40% reduction in cravings hours later. Besides, increasing the amount of omega-3 fatty acids will help improve metabolism, reduce inflammation.

Beans, brown rice, oats and other healthy fiber

Gluten-free, healthy whole grains. Specifically, quinoa contains a nutrient called betaine, an amino acid that has a positive effect on insulin resistance and visceral fat.

In addition, the right source of fiber provides energy for the body, helps to nourish lean muscle mass, and increases the feeling of fullness. In addition to adding fiber, some good belly fat-burning foods include beans, lentils, oats, and quinoa. Brown rice contains magnesium and chromium – two nutrients that fight cortisol, a stress hormone that can cause fat to be stored around the waist.

When you eat protein, your body has to burn more calories during digestion. Photo: Freepik

Additional vegetable protein

Plant-based protein powder low in sugar, high in fiber. A University of Tampa study comparing plant protein with whey found it to be equally effective at enhancing muscle recovery and growth. Foods with healthy fats. Plant-based proteins improve gut health. Protein sources from hemp, rice, and peas are all good choices.

Lean meat and fish

Protein is the building block for a lean, tight abs. When you eat protein, your body has to burn more calories during digestion. A study published in the American Journal of Clinical Nutrition found that a meal rich in protein instead of carbs increases feelings of fullness by suppressing hunger hormones. In addition to providing protein, lean meat is an important source of choline. Besides, studies show that your body burns more calories when digesting whole foods compared to processed foods.

Green leafy vegetables, green tea, brightly colored vegetables

Low-calorie foods like vegetables provide essential nutrients, are rich in fiber, and contribute to reducing belly fat. Vegetables rich in polyphenols, micronutrients that help keep diet-induced inflammation in check. Low-glycemic leafy vegetables do not raise blood sugar.


Herbs and spices make food delicious and contain many nutrients that are beneficial for overall health. For example, yellow mustard seeds are high in cancer-fighting compounds called glucosinolates; Cinnamon has been linked to improved insulin response, compounds in turmeric affect the behavior of fat-storage genes, and ginger contains high levels of health-promoting phytonutrients.

Dark Chocolate

The benefits of dark chocolate are diverse, helping to clear the mind, reduce blood pressure, reduce appetite. In 2018, Louisiana State University conducted a study, which found that the gut microbiota in the stomach contains chocolate yeast that helps the body produce heart-healthy polyphenolic compounds. Consumers look for varieties with a cocoa content of 70% or more.

Le Nguyen


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