17 Fat Foods and Foods That Burn Belly Fat

Last updated on November 13, 2022

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Did you know that there are fat foods that can help you burn and lose belly fat?  

It might sound weird eating fats to burn belly fats. But there are healthy high-fat foods that are nutritious and recommended for toning your belly.

These foods are not only healthy but also make food more flavorful. Being fit and embracing a healthy lifestyle does not have to be boring.

The benefits of fat foods are numerous in burning belly fat. First, they contain essential weight loss nutrients such as proteins, fiber, vitamins, and minerals.

They also make you feel full for more extended periods of time, preventing you from eating unnecessarily and unhealthily.

Healthy fats also provide you with energy.

What are the healthy fats?

Wondering what healthy fats are and which ones you should include in your diet? Healthy fats are unsaturated fats and are divided into two; monounsaturated fats and polyunsaturated fats.

Monounsaturated fats can be found in nuts, olive oil, and avocados. Polyunsaturated fats include omega-3 and omega-6 fatty acids found in fish, seeds, and nuts.

Healthy fats help lose belly fat by increasing your metabolism so that your body can burn more calories. 

If you are looking to burn belly fat using flavorful and healthy meals, you can consider these fat foods discussed below.

Below are some fat foods and foods that can help you get a slimmer waist. 

17 Fat Foods And Foods That Get Rid Of Stubborn Stomach Fat

1) Avocado


Avocados contain high levels of monosaturated fats. Consuming them can prevent the accumulation of fats in your belly. They also contain fiber.

Be careful not to consume too much of these as they contain a lot of fats. One hundred grams of avocado contains 160 calories.

2) Salmon 

salmon fish

Salmon is an ideal fat food for burning belly fat as it contains minerals and polyunsaturated acids.

The high protein content of salmon also aids in regulating hormones that control appetite.

The vitamin D content in salmon is also great for managing and losing weight. It also contains vitamin B6 that helps in regulating stress.

They are also low in calories. 3.5-ounces of salmon contain 206 calories only.

3) Tuna

Tuna is also a great source of healthy fats. It contains high levels of polyunsaturated fats, which include omega-3.  A high intake of tuna makes you feel full, preventing you from snacking unhealthily.

Tuna is also packed with protein, which is a great belly fat loss nutrient. 

There are 132 calories in 100 grams of tuna, making it an excellent food for burning belly fat.

4) Nuts


Nuts such as almonds, pistachios, and peanuts are excellent fat foods that can help you lose belly fat.

They have high protein content, and increased consumption of these nuts increases the metabolism of the body, enabling more calories to be burned. 

5) Walnuts 

These are high in monounsaturated fats and are very healthy.  They help in curbing cravings and are waist-friendly as long as you do not consume them in excessive amounts. 

The high fiber content, protein, and good fat increase the body's sensitivity to insulin, aiding weight loss. 

Additionally, walnuts are excellent sources of omega-3 fatty acids. There are 185 calories, 2.5 grams of fats, and 4.3 grams of protein in 1 ounce of walnuts.

Instead of eating unhealthy snacks such as cookies and chips, snack on walnuts. 

6) Olive oil 

olive oil

Olive oil contains healthy fats; monounsaturated fats that help in weight loss by increasing your satiety. There are 14 grams of fat and 120 calories in one tablespoon of olive oil.

Besides using it for cooking, you can sprinkle olive oil on your salad. 

7) Flax seeds

Flax seeds contain omega-3 fatty acids and unique plant compounds. 

They are also packed with soluble and insoluble fiber that suppresses your appetite and improves your digestive health, helping you burn fats in your belly. 

Ten grams of flax seeds contain 55 calories, 4.3g fats, 2.8g fiber, and 1.9g proteins.

8) Sunflower seeds 

sunflower seeds

Sunflower seeds contain a lot of healthy fats, proteins, and fiber.

A quarter cup of these seeds contains 19 grams of fats, 5.8 grams of proteins, 3.9 grams of fiber, 7 grams of carbohydrates, and 207 calories.

This means that they also provide you a balanced diet to help you fight belly fat. 

9) Full fat dairy

 Full-fat dairy is a healthy fat option that you should consider adding to your diet.  The satiating effect that it creates can keep you away from gaining extra fat around your belly.

Other fat foods that burn belly fat include macadamia nuts, pumpkin seeds, and olives.

As much as these fatty foods are great for cutting belly fat, they should be consumed in moderation. 

Ensure that you are burning more fats than you are taking into your body. Otherwise, too many calories in the body will lead to fats being deposited in your body.

9) Sweet potatoes

sweet potatoes

Sweet potatoes contain food nutrients known as carotenoids. These nutrients are antioxidants, and they help in stabilizing blood sugar levels.

Carotenoids also help in lowering insulin resistance. By doing so, they prevent calories from being transformed into belly fat.

You can consume potatoes as whole meals or as healthy snacks. One hundred grams of these contain about 86 calories. This is not bad for a belly fat loss diet. 

11) Oats

Oats are enriched with fiber, and one cup serving can suppress your hunger and cravings throughout the day.  One hundred grams of oats contain 389 calories.

Unlike other starch, the starch contained in oats contains high-fat content. Oats also have proteins, vitamins, and minerals that help in weight loss.

12) Blueberries


Blueberries are six-pack friendly and are contain anti-aging properties. One cup serving contains 80 calories only.

What’s more? They contain fiber and will make you feel full faster. 

13) Beans

Beans are great foods for fighting weight loss and also doing away with stubborn belly fat

Beans are not only tasty but are packed with soluble fiber. Soluble fiber usually enhances good gut bacteria that make help in melting belly fat. This fiber also suppresses your appetite, enabling you to stick within the required calories every day. 

Pinto beans, black beans, kidney beans, among others, contain plant-based proteins too. 

14) Eggs


Eating eggs is often frowned upon, mainly due to the high cholesterol levels. However, they are suitable for cutting fat around your belly.

One egg contains 7 grams of high-quality proteins and 75 calories. They are also loaded with carotenoids, vitamins, and minerals.  

The protein in eggs is necessary to build and repair muscles, which is quite beneficial if you are doing resistance training. 

As with other foods, what you should avoid is overeating something. Once you understand how many calories you should consume in a day, stick within that range. 

15) Vegetables

You must eat loads of vegetables if you are looking to have a great figure.

Green leafy vegetables such as kales and lettuce and others like spinach are ideal for reducing fat around your belly.

They contain vitamins and minerals that boost your body's metabolism, enabling you to burn more calories.

Vegetables also contain fiber and make you feel full for a long time. Plus, they give you healthy and glowing skin.

Consider adding broccoli, cauliflower, tomatoes, and lettuce into your diet since they are the best vegetables that help burn belly fat.

16) Chilli peppers 

chilies peppers

Studies reveal that chili peppers are useful for weight management and burning belly fat.

Chilli peppers contain a nutrient known as capsaicin. Capsaicin has the ability to increase fullness and decrease the consumption of calories. 

Peppers also increase the metabolism of your body. 

17) Pumpkin seeds

Pumpkin seeds are nutrient-dense. They contain nutrients such as proteins, unsaturated fatty acids, and fibers essential in trimming your tummy. 

They also prevent you from overreacting, preventing further weight gain. 

You need to eat them in moderation.  A half-cup of these seeds contains 415 calories and 35g of fats

Other Nutrients that burn belly fat fast

The other best food groups to include in your meals if you want to burn belly fats include proteins, fats, high fiber foods, and whole grains.



Protein is one of the best nutrients when it comes to losing overall body weight and getting a toned mid-section.

Protein works in many ways to hasten the burning of fats. To begin with, it boosts the metabolism of your body. When the metabolism is high, more calories are burned, and you can rest assured that your belly fats will melt if you increase your protein intake. 

High consumption of proteins also makes you feel full for extended periods. This means that you will not keep on snacking unnecessarily or unhealthily.  

Protein is also essential in building and repairing your muscles and bones. It is, therefore, the go-to nutrient when you are aiming for a toned belly.

The best sources of proteins include fish, nuts, berries, seeds, seafood, and lean meat.

High soluble fiber foods 

High fiber intake will also help in getting rid of the belly fat. 

Soluble fiber is very critical in the sense that it slows down the rate at which digested food is released into the gut from the stomach. This prevents gaining belly fat.

Soluble fiber also enhances good bacteria in the gut. These good bacteria reduce the risk of accumulating fats in the belly.

Most importantly, fiber suppresses your appetite, adding to the overall fat loss.

Food such as oats, barley, apples, peas, and berries contain a high soluble fiber content. You should consider adding them to your meals.

Whole grains 

whole grain

Whole grains also aid in the loss of belly fat.  They contain high fiber levels that suppress your appetite and increase your satiety.


Belly fat not only gives you an unappealing appearance but also poses health risks.

The visceral fats and excess subcutaneous fats surrounding your belly can make you suffer from health issues such as cardiovascular diseases.

Therefore, you need to burn that belly fat, and you can do so by consuming the foods discussed above. 

About the author

Nikita Clark

As a personal trainer that specializes in weight loss and body transformation, I know how it feels to be overweight. Just 10 years ago, I could barely walk for two minutes without needing a rest. But I turned my life around and I want to help you do the same.  

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