This story has been updated since it was originally posted on 08/27/2022 to include more information and expert insight
When you think about foods that can help you lose weight in order to achieve a flatter stomach, the first things that pop into your mind may include low-calorie meals that barely fill you up. However, if you want to shed pounds at a healthy, steady rate, the key isn’t necessarily to eat less—it’s actually to eat the right filling foods that can help keep your body energized and your metabolism boosted.
To discover some of the best fat-burning foods you can eat on a regular basis if you want to reduce belly fat, we spoke to health experts Dr. Virginia Blackwell, MD; dietitian Trist Best, RD; Meghan Pendleton, RD; dietitian Melissa Mitri, RD; and fitness and nutrition coach Sheree Burton. They recommended three ingredients you can put on your plate every day while navigating your weight loss journey: eggs, oatmeal, chia seeds, plant-based protein, and sweet potatoes.
Eggs
Dr. Blackwell suggests starting your day on the right track with some metabolism-boosting eggs, noting that this tasty, versatile food has tons of health benefits—including the ability to help you burn fat. "Eggs contain high protein content which is vital in suppressing appetite therefore increasing a feeling of fullness and reducing craving for more carbs later during the day, resulting in reduced belly fat." She explains. Perfect!
But it isn't just the fact that a good old plate of scrambled eggs will keep you satisfied that makes this food a great part of any weight loss diet. Dr. Virginia notes that "the high thermic effects and other factors caused by protein contained in eggs may also boost metabolism that will eventually help your body burn more calories." Omelette, anyone?
Oats
Craving something other than eggs when you wake up? Best offers another great breakfast food that can help you kick belly fat to the curb: a heart bowl of oatmeal. "Oats are an excellent source of whole grains and contain plenty of fiber and nutrients that make them a healthy meal or snack," she says. Just like eggs, one of the key reasons oats are so good for weight loss is the fact that they offer ample satiety. The fiber in oatmeal keeps you feeling full for longer, which can prevent overeating throughout the morning," Best explains. "The whole grains keep your blood sugar stabilized, preventing spikes and dips that are associated with increased weight gain."
Just be sure you don't negate all of oatmeal's health benefits with sugary toppings. Instead, Best suggests opting for healthier alternatives. "Healthy oatmeal can be made either savory or sweet without excess calories and when accomplished oatmeal can be the perfect breakfast for weight loss," she assures, noting that "some of the best toppings and mix-ins for oatmeal include nuts, cinnamon, blueberries, strawberries, and bananas. Savory oats can be made healthy by adding tomatoes, eggs, mushrooms, and spinach." Our mouths are watering!
Chia seeds
If you're looking for the perfect fat-blasting topping for your oatmeal, look no further than tiny but mighty chia seeds. Mitri explains that this superfood is packed with health benefits. This includes high fiber content, which makes it a great option for anyone looking to lose weight.
"Fiber has been shown to support a healthy metabolism and aid in weight loss, and adding in chia seeds is a super simple way to sneak in more fiber," she says. That means that adding chia seeds to your meals is a fantastic way to stay satiated without adding an excess of calories to your daily intake. Chia seeds can help you avoid overeating and even aid in healthy digestion, all of which will lead to faster weight loss.
Plant Proteins
Pendleton emphasizes the fact that incorporating lean protein into your diet is a great way to lose weight. These are high-protein foods that contain very little fat. "It is important to incorporate lean sources of protein in the diet to minimize the amount of saturated fat that is consumed," she explains. While there are tons of lean proteins to choose from, like fish and chicken, Pendleton suggests trying out plant proteins like beans, lentils, tempeh, and seitan, because these also contain high amounts of fiber, which can be extremely helpful when it comes to lose weight. "As compared to protein, research on fiber for improving satiety is much stronger. Fiber helps improve satiety by slowing digestion and the rate at which food leaves your stomach, and leaving you feeling fuller for longer," she explains.
"If a person doesn't typically incorporate plant proteins, my suggestion is to start low and slow. Meaning, switch out only a couple proteins with plant proteins for the first week. There are two reasons for this," Pendleton adds. This will allow you to grow accustomed to the preparing and eating new foods and give your body time to acclimate to increased fiber. Nice!
Sweet Potatoes
Whoever said starches are all bad has never reaped the benefits of a fibrous, tasty sweet potato. In fact, Burton says this versatile fall vegetable is one of the best foods you can eat regularly if you want to achieve a flatter stomach and shed some pounds. "Rich in dietary fiber, sweet potatoes will make you feel fuller longer, and can help prevent overeating," she explains.
Additionally, this food can help prevent dehydration, which may be one of the biggest reasons you're having trouble losing weight. "[Sweet potatoes] have a high water content helping to keep you hydrated,” Burton says. "Being hydrated prevents your body from accumulating excess fat, balances out your PH levels, and flushes out toxins in the body.” Who knew potatoes could help do all that?!
As you can see, losing weight and blasting belly fat doesn't have to meat eating boring salads all day. There are plenty of nutritious, filling, delicious foods that can have you looking good and feeling good in no time. In fact, we're craving some eggs right about now!
