Are you ready to trim that tummy? Whether you want to slip into a slinky new skirt or banish the bulge at your waist, these foods for a flat belly shopping list are a smart place to start.
You’ll find plenty of clean eating ingredients on this flat belly foods list. Many are low in calories and full of weight loss-nurturing nutrients like fiber. Others, like olive oil and avocado, offer the healthy fats that are essential for losing dreaded belly fat. These substances make the body more efficient at burning fat cells, including those that pad the middle. We also love foods with omega-3 fatty acids because they promote fat burn and help muscles recover more quickly after exercise.
Along with adding foods for a flat belly to your grocery list, it’s just as important to know what to avoid. Added sugars, like those found in everything from salad dressing to store-bought applesauce, are a stumbling block for many women working to trim the tummy. Artificial sweeteners are a no-no too; research suggests they may lead to overeating.
Other strategies will also help you create a slimmer waist. Portion control is a critical factor when you want to trim that middle, so get a refresher with 7 Portion Control Tips. You can also build a healthier metabolism by eating 4-6 small meals each day, rather than 3 “traditional” sized meals. Remember to drink plenty of water throughout the day as well to keep muscles hydrated and take the edge off cravings for unhealthy snacks.
Ready to get started? Each week substitute one unhealthy food or snack with one of the flat belly foods listed below.
1. Almonds
Along with filling fiber and protein, almonds offer magnesium, a mineral that helps build and maintain muscle tissue. Enjoy 12-14 whole, unsalted almonds at snack time, or begin the day with Slow Cooker Creamy Almond Oatmeal.
2. Apple Cider Vinegar
Vinegar may help stabilize blood sugar levels, which can curb unhealthy snack attacks. Health up your next shindig with Sweet and Tangy Cole Slaw.
3. Artichoke
Artichokes contain a long list of vitamins and phytonutrients (naturally-occurring, beneficial substances found in plants), and they’ve long been used to support digestive health and ease tummy troubles. Artichoke & Spinach Penne Casserole is a tasty way to enjoy them.
4. Asparagus
A low-calorie food, asparagus supports the growth of good bacteria in the digestive system, plus it offers plenty of fiber. Dig into fresh Asparagus Salad.
5. Avocado
With monounsaturated (beneficial) fats to increase belly fat burn, avocado should be on every flat belly shopping list. Enjoy it in weight loss recipes like Avocado and Mango Salad.
6. Banana
Bananas sometimes have a “bulky” reputation, but this clean-eating food delivers fiber and potassium, which are both important for good digestive health, reducing bloat and constipation. Keep them on hand for easy to-go snacking, or blend a Blueberry Banana Smoothie.
7. Bell Pepper
These versatile foods offer lots of nutrition, like fiber, in a low-calorie package. Freshen up the menu with Stuffed Philly Chicken Peppers.
8. Black Pepper
Research suggests black pepper contains a compound that may block the formation of new fat cells [1]. One-Pot Indian Black Pepper Chicken will spice up any dinner menu.
9. Blueberries
These blue gems are high in fiber, so you’re less likely to overeat after consuming them. Treat yourself to Whole-Grain Banana Blueberry Pancakes.
10. Broccoli
We love foods for a flat belly like broccoli because it’s nutrient-dense, low-calorie, fiber-rich, and fat-free. Serve a flat belly two-fer with Roasted Broccoli with Red Peppers.
11. Carrot
Carrots are a good source of fiber, so they’ll satisfy the appetite in a healthy, natural way. Balsamic Glazed Pork with Apples, Green Beans, and Carrots is a filling way to eat healthy.
12. Celery
Humble celery doesn’t get much attention, but this veggie is one of the foods for a flat belly that should be on your shopping list. It’s rich in electrolytes that help the body flush toxins. Snack on it, slice it into salads, or put Clean-Eating Chicken Salad on the menu.
13. Chia Seeds
These tiny seeds pack a huge nutritional punch, plus they absorb water and expand, helping you feel full. Try Mixed Berry Chia Seed Jam.
14. Chili Peppers
Rich in capsaicin, a substance that stimulates the metabolism, spicy peppers like these will boost belly fat burn. Slow Cooker Momma’s Roadhouse Chili is a flavor-packed SkinnyMs. fan favorite.
15. Cinnamon
This spice stimulates the metabolism to help reduce fat throughout the body, including the belly. Sprinkle it on whole grain toast, or try it in Cinnamon Apple Breakfast Quinoa.
16. Coconut Oil
Research suggests consuming about 1 ounce of coconut oil each day may reduce belly fat as well as BMI (body mass index) in women [2]. We use unrefined coconut oil in Honey Nut Breakfast Cereal.
17. Cucumber
Foods for a flat belly, like cucumber, are high in complex (healthy) carbohydrates, which satisfy the appetite and fuel the body. Dig into Classic Cucumber & Tomato Salad.
18. Egg
Eggs are an ideal protein source, filling you with all the essential amino acids. Unless you have high cholesterol, it’s safe to eat one egg—including the yolk, which contains many of the nutrients—each day. Fuel up with Pita Pocket Breakfast Sandwich.
19. Garlic
This flavorful bulb is thermogenic, meaning it boosts metabolism to burn more belly fat. Get your garlic on in Garlic and Herb Beef Roast with Potatoes.
20. Ginger Root
Ginger has long been used to cleanse the digestive system and ease abdominal bloat. Learn How to Peel Ginger Root, and then try Lemon-Ginger Sparkling Water.
21. Granny Smith Apple
While apples in general are a great flat belly food, we love Grannies in particular because they offer a lower sugar content than other varieties. Snack on them in Slow Cooker Skinny Applesauce.
22. Grapefruit
This fruit’s acidity may slow digestion, helping you feel full longer. Try it in fresh-squeezed Flush Cleanse & Detox Water.
23. Greek Yogurt
Probiotics in this superfood keep bloating and constipation in check, giving your tummy a flatter look and feel. Treat yourself to Lush Lemon Frozen Yogurt.
24. Green Tea
We love superfood green tea because it delivers components that help release fat from cells, including in the ab area. Green Tea Mango Smoothie is a delicious way to enjoy this flat belly superfood.
25. Kale
This leafy green vegetable is a powerhouse because it’s brimming with nutrients and filling fiber to help trim that tummy. Add Baked Kale and Quinoa Patties to the menu this week.
26. Kiwi
We don’t usually think of protein when it comes to fruit, but one kiwi offers about 4 grams of protein to satisfy the appetite and nourish lean muscle. Refresh yourself after a workout with Green Tea-Kiwi Berry Smoothie.
27. Legumes
With fiber to keep digestion moving and protein to build calorie-burning muscle, legumes are a fab flat belly choice. Satisfy the appetite with Southwestern Black Bean Casserole.
28. Lemon
Lemons have long been believed to improve digestion, plus they may bolster the body’s natural detox system. Make easy Slow Cooker Lemon Chicken this week.
29. Lentils
Flat belly foods such as lentils contain a starch that doesn’t turn into a sugar during digestion like many other carbs. Lentils are also filling, helping you avoid cravings for unhealthy snacks. Slow Cooker Red Lentil Curry is full of flavor–not guilt!
30. Oats
Old-fashioned oats are loaded with fiber as well as complex carbs, which fuel you with waistline-friendly energy. Enjoy Blueberry Oatmeal Protein Pancakes for breakfast.
31.Olive Oil
Monounsaturated fats in olive oil help boost belly fat burn. Try Goat Cheese Pesto Spread.
32. Papaya
This fruit offers an enzyme especially efficient at breaking down protein and nurturing healthy digestion. Get your papaya fix in Mean Green Juice #2.
33. Peach
Add these to your flat belly shopping list for their diuretic quality—they’ll help flush toxins from the body. Grilled Peaches with Cinnamon, Vanilla, and Honey is a tasty way to eat this fruit.
34. Pear
Also a diuretic, pears are high in pectin, which boosts digestion and helps you feel full. Enjoy a healthy lunch with Spinach Pear Walnut Salad.
35. Pistachios
These nuts contain among the highest fiber content of any nut variety, plus they deliver healthy fats and protein to boost weight loss. Love your body with Pistachio-Crusted Baked White Fish Fillet.
36. Pumpkin Seeds
This snack food winner, which you can use in recipes like Chili-Lime Spiced Pumpkin Seeds, increases the feeling of fullness, making you less likely to overeat.
37. Quinoa
A nutty-tasting, grain-like food, it offers both protein and fiber, making it a go-to on any flat belly shopping list. Try Broccoli Cheddar Quinoa Cups.
38. Romaine Lettuce
Rich in antioxidants and fiber, romaine lettuce is a low-calorie food that contains a high level of chromium, a substance that may make the body’s insulin more effective. Soft Shrimp Tacos offer romaine as well as shrimp, which is high in antioxidants and omega-3 fatty acids.
39. Salmon
Omega-3 fatty acids in salmon promote fat burn so your metabolism works more efficiently. Treat your tummy to Smoked Salmon, Feta, and Avocado Salad.
40. Sardines
Does this foods for a flat belly pick surprise you? We like sardines because they’re rich in omega-3 fatty acids, which help battle belly fat, plus sardines are relatively low in mercury compared to other fish.
41. Spinach
This high-nutrient, low-calorie food is loaded with fiber, which fills you without bloating. Sink your fork into Slow Cooker Cheesy Spinach Lasagna.
42. Strawberries
These berries are packed with fiber to control bloating and constipation, and they offer antioxidants to help blood flow more efficiently to muscles. Indulge in Strawberry and Avocado Salad with Strawberry Balsamic Dressing.
43. Sunflower Seeds
Sunflower seeds are high in selenium, an anti-inflammatory that may battle the storage of abdominal fat. Enjoy sunflower seeds in Kale Berry Salad.
44. Tomato
This summer staple, which is delish in Tomato Salad with Fresh Herbs, is low in calories and high in water content—a flat belly foods double whammy.
45. Turmeric
A spice often used in Indian cuisine, it has long been used to nourish digestive health. Dish out turmeric in Spicy Potato and Chickpea Stew.
46. Walnuts
Walnuts are rich in omega-3 fatty acids, making them a flat belly foods winner. Farro Salad with Apples and Walnuts is a yummy, trim-tummy recipe.
47. Water
Yes, we added H2O, because it’s absolutely essential for losing belly fat. Research revealed that people who drank a glass of water right before a meal ate about 75 fewer calories at mealtime [3]. Drink plain water throughout the day, or Eat Your Water by adding foods like cucumbers and strawberries to the menu.
48. Watercress
This is a fab flat belly food that doesn’t get the attention it deserves. Watercress is low in calories, plus it’s high in calcium, which may help control the appetite. Swap out parsley for watercress in Almond Pesto.
49. Watermelon
These summer sweeties offer a high water content, which allows digestion to move more freely. Enjoy Watermelon and Red Onion Salad.
50. Zucchini
Zucchini fills the stomach with plenty of nutrients—and few calories, making it a no-brainer on any flat belly shopping list. Baked Zucchini Fritters is a guilt-free side dish.
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Resources
[1] WebMD
[2] Natural News
[3] WebMD
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