Eating healthy isn’t just a fad; it’s a lifestyle choice that plays a critical role in your overall well-being. Interestingly, a well-balanced diet can also help support your weight management goals. Some foods can naturally assist in lowering body fat percentage and promoting weight loss. “If you’re eager to shed belly fat quickly, start by rebalancing your plate: fill half with non-starchy vegetables, a quarter with lean, organic protein, and the remaining quarter with a high-fiber carbohydrate, along with a slice of healthy fat,” says Mary Sabat, MS, RDN, LD, who also wears the hat of a personal trainer. This simple trick can ramp up your protein and fiber intake, which helps stabilize blood sugar levels, curb cravings, and keep you feeling fuller for longer—all stepping stones on the path to banishing belly fat. “Equally crucial: ditch ultra-processed foods, added sugars, refined carbohydrates, and trans fats, as they foster inflammation and fat storage. Instead, focus on whole, nutrient-dense foods like the ones listed below,” she advises. So, whether you’re meal prepping or merely looking to jazz up your grocery list, here are seven foods that can help you lower your body fat percentage in just a month, according to Sabat.
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Eggs
Eggs are nature’s multivitamins, packed with high-quality protein and essential nutrients. According to Sabat, “Eggs serve as powerful allies in the battle against belly fat, thanks to their rich nutritional profile, including choline, which supports fat metabolism. Starting your day with eggs can help control your appetite for hours, keeping you off the blood sugar roller coaster that often leads to mindless snacking and accumulating belly fat.” Just make sure to consume enough eggs or egg whites to hit around 30 grams of protein.
100% Grass-Fed Lean Beef
Another powerhouse to add to your culinary arsenal is 100% grass-fed lean beef. “Grass-fed beef provides a clean source of complete protein, iron, zinc, and omega-3 fatty acids,” explains Sabat. “It also contains fewer inflammatory omega-6 fats compared to conventionally raised beef. Building lean muscle through high-protein foods like grass-fed beef can rev up your metabolism and burn fat even while you’re at rest.”
Wild-Caught Salmon
Whether you love it grilled, baked, or pan-seared, salmon offers a delicious way to trim down. “Loaded with omega-3 fatty acids (EPA and DHA), wild-caught salmon reduces inflammation, enhances insulin sensitivity, and aids in lowering visceral fat,” Sabat reveals. “Its high protein content also encourages satiety and muscle retention, both of which are critical for sustainable fat loss.”
Avocados
Avocados are like the fairy godmothers of the food world, making everything better. Whether they’re topping your salad or serving as a quick snack, they’ve been shown to help reduce belly fat, according to Sabat. “Avocados are packed with monounsaturated fats, which have been proven to specifically target belly fat and improve cholesterol levels. They also boast fiber and potassium, both of which help control cravings and reduce bloating.”
Leafy Greens
Chock-full of beneficial nutrients, leafy greens are essential not only for your health but also for reducing body fat. “Spinach, kale, arugula, and other leafy greens are low in calories but high in fiber and antioxidants,” Sabat explains. “They support gut health, hydration, and detoxification—key components for reducing inflammation and belly fat.”
Cruiciferous Vegetables
Certain vegetables are crucial for your daily diet and can assist in fat reduction. “Broccoli, cauliflower, Brussels sprouts, and cabbage are fiber-rich and contain glucosinolates, which support detoxification and hormonal balance (especially estrogen metabolism),” Sabat adds. “This makes them particularly effective for tackling fat stored around the midsection.”
Apple Cider Vinegar
Before a meal, Sabat suggests sipping on water with a splash of apple cider vinegar. You’ll notice a difference in bloating before long. “Taking a tablespoon of apple cider vinegar diluted in water before meals may help reduce blood sugar spikes and insulin levels, making it easier to tap into stored fat. It can also aid digestion and appetite control,” she states.
In the quest for a healthier lifestyle, remember that small, consistent changes can create a significant impact. Now, armed with these nourishing food choices, why not take the plunge and reshape the way you eat?
Report By Axadle
