18 Foods that Fight Belly Fat

1. Oatmeal Your morning snack attack is caused by a dip in blood sugar levels. Fiber-rich oatmeal stays in your stomach for hours, staving off a doughnut run.  Steer clear of the sugary flavored varieties. Choose the plain stuff, & sweeten it with berries.
2. Almonds & Other Nuts It's ok to go nuts! They slim your tummy by keeping it full. A Purdue University study showed that people who ate nuts felt full longer than those who ate rice cakes. Stick to 24 almonds a day to satisfy your hunger pangs without overloading on calories.  Skip salted nuts, since too much sodium raises blood pressure.
3. Protein Powder It's not just for gym enthusiasts! Protein powder contains amino acids that burn fat & build muscle. Add two teaspoons to a smoothie for a fat-busting drink.
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4. Olive Oil Everyone needs a little fat, it controls hunger. Be sure to go for monounsaturated fats like olive or canola oil. They will help keep your cholesterol under control & satisfy cravings.
5. Berries Berries stuff a lot of filling fiber into a small amount. Only 1 cup of raspberries has 6 grams.
6. Eggs Eggs contain vitamin B12, which your body needs to metabolize fat. In fact, researchers at Louisiana State University found that people who ate eggs for breakfast every day lost more weight than those who ate bagels.
7. Beans & Legumes Beans are low-cal and packed with protein & fiber, which help you tone up & lose weight. Make a bean-heavy dish, such as burritos, instead of meat once a week. You'll cut a lot of saturated fat & replace it with fiber
8. Lean Meats & Fish Your body burns more calories digesting protein than carbs or fat. Which the leanest meat? Choose turkey, but to cut down even more on saturated fat, choose fish. Go for tuna or salmon; they are full of omega-3s, which help prevent stress chemicals that promote fat abs.  Stay away from cured meats & sausage, which have a lot of saturated fat.
9. Whole Grains The right kinds of carbs are actually good for you. Choose whole grains, their fiber keeps you from getting hungry.  Be careful: Sometimes bread labeled "wheat" has been stripped of all of its fiber & nutrients. Look for "whole grain" or "100% whole wheat."
10. Peanut Butter Who would have thought that a kid-friendly food could be waist-friendly, too? PB is packed with niacin, which keeps the digestive system on track & prevents belly bloat. Watch portion size: Peanut butter does have a lot of fat, so limit yourself to no more than 2 tablespoons a day. Take care to choose all-natural PB, which doesn't contain added sugar.
11. Green Vegetables If their vitamins & minerals don't persuade you, maybe their waist-shrinking powers will. Veggies like spinach & broccoli are loaded with fiber & very few calories. Have a salad before a meal and you'll be satisfied with smaller portions later.  Don't eat iceberg lettuce, which has almost no fiber. Fill your bowl with romaine, arugula, or spinach instead.
12. Dairy There's a reason the woman in the yogurt commercial fits into her bikini: Calcium helps break down fat & may even prevent it from forming! Always pick low-fat or fat-free dairy over the full-fat versions.
13. Avocados Mayo Clinic (Mayo Foundation for Medical Education and Research) suggests changing from unhealthy to healthy eating habits as a way to help fight belly fat, including replacing saturated fats with polyunsaturated fats and increasing fruit & vegetable intake while reducing the consumption of refined carbohydrates. Avocados are a nutrient-dense fruit and a source of good fats—both monounsaturated and polyunsaturated fats. One-fifth of a medium avocado (1 oz) has 50 calories & nearly 20 vitamins and minerals.  In addition to containing lots of heart-healthy monounsaturated fats, avocados are a terrific source of filling fiber (11 to 17 grams per avocado!), making them a great food for staving off hunger, says Bowden.
14. Tea Tea, especially green tea, is rich in antioxidants that have been proven to speed metabolism.  In fact, according to Swiss researchers, tea-drinking subjects burn a whopping 266 more calories per day than those who abstain.
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15. Parmigiano-Reggiano Cheese This low-cal, calcium-rich treat activates the body's fat-burning hormones, say University of Wisconsin researchers. "Plus, because of its high protein content, it contains more than any other dairy product so you'll stay full longer," notes Dr. La Puma. Get it without preservatives & additives.
16. Cannellini Beans When it comes to resistant starch, a unique fiber that resists digestion, these legumes lead the pack. Good news for you, because slower digestion means your body has to work harder, that is, burn more calories, in order to process your meal, explains Janine Higgins, Ph.D., lead author of a University of Colorado study on weight loss.
17. Cinnamon An antioxidant that turns carbs into energy instead of fat.
18. Dark Chocolate An antioxidant that has Oleic Acid which burns belly fat. Needs to be 78% or higher cocoa.
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